Nutrition Chapter 8

Vitamin K Sources

1. Can be synthesized by bacteria in the intestine 2. green leafy veggies, cabbage, liver, milk, eggs

Folate Funcitons

- Active in cell division - Needs increase during times of growth

Folate Food Sources

- liver, legumes, and leafy green vegetables - oranges, orange juice, and cantaloupe - fortified grains

Vitamin C Function

1. Collagen Formation (glue that attaches one cell to another) 2. Antioxidant (protects water-soluble substances from oxidation and enhances iron absorption) 3. Amino acid metabolism 4. Possible Antihistamine 5. Cancer prevention and treatment (being searched) 6. Role of Stress

Getting vitamins from food rather than supplements (1) one's risk of toxicity and (2) one's risk of deficiency

1. decreases 2. decreases (unless malnourished)

Food contains (1), (2), and (3) that are not included in supplements.

1. fiber 2. phytochemicals 3. energy

When selecting a vitamin-mineral supplement, you should be careful to choose a (1) supplement that has nutrient levels (2) or (3)the RDA, but not exceeding it. When supplements contain 10 or more times the RDA for a nutrient, they are considered to be a (4).

1. single, balanced 2. less than 3. equal to 4. megadose

Safe limits of Vit C

100-300 mg/d Recommended: Men = 90mg Women = 75mg

Oxidative damage and disease includes...

Age-related blindness, alzheimers, arthritis, cataracts, diabetes, and kidney disease

Folate Deficiencies

Anemia, GI tract deterioration, neural tube defects, CV disease risk

Vitamin B12 Foods

Animal Products

Good Sources of Folate

Beef liver (cooked), pinto beans (cooked), asparagus, avocado, lentils (cooked), spinach (raw), enriched cereal, beets **NOTICE SAME AS VITAMIN C!**

Vitamin B Deficiencies

Beriberi: deficiency of thiamin Pellagra: deficiency of niacin Sources of deficiencies: poverty, ignorance, illness, alcohol abuse

Vitamin K Function

Blood clotting, synthesis of several bone proteins

Vitamin C Food Sources

Citrus foods Cantaloupe Strawberries Broccoli Brussel Sprouts (gross) Liver & Kidneys Potatoes

Beta-Carotene is found where?

Dark green and deep orange vegetables and fruits

Enrichment vs Fortification

Enrichment: adding nutrients to meet a specific standard Fortification: addition of nutrients that were NOT originally present or were in very insignificant amounts

Name the fat-soluble and water-soluble vitamins. Which are stored in the body, and therefore do not have to be ingested daily?

Fat: Vitamin A,D,E,K Water: B vitamins (Thiamin, Riboflavin, Niacin, Pantothenic acid, Biotin, Vitamin B6, Folate, Vitamin b12) and Vitamin C Fat soluble vitamins are stored in fat cells and do not have to be ingested daily.

Name a general category of food that is a reliable source of most B vitamins.

Grains

Food Sources of Vitamin D

It can be synthesized from the body with help of sunlight. Eggs, liver, butter, fortified milk.

Vitamin C Deficiencies

Latent Scurvy - gums bleed (discovered w sailors) Overt Scurvy - muscles including heart may degenerate; skin becomes rough, brown, scaly, and dry; wounds fail to heal; fractures occur; teeth become loose; anemia and infections

Vitamin B12 Deficiencies

Loss of intrinsic factor for absorption, nerve deterioration (leading to paralysis and nerve damage)

Vitamin C Toxicity

Nausea, ab cramps, diarrhea, interference with warfarin and dicumarol, iron overload

Vitamin D Toxicity

One of the most likely to become toxic vitamins. It will raise the blood calcium concentration and cause kidney stones.

Antioxidants do this...

Protect other compounds from attack of oxygen Free radicals can form from oxidation

Vitamin K Deficiency

RARE

Vitamin E Toxicity

Rare. Interfere with blood clotting action of Vit-K and enhance the action of anticoagulant meds

Vitamin K Toxicity

Rare; high doses can interfere with anticoagulant medications

Vitamin D Deficiencies

Rickets (children), osteomalacia (poor mineralization of bone), osteoporosis (reduced bone density)

Name some other food sources that would contain water-soluble vitamins.

Whole wheat Pork (thiamin) Milk/milk products (riboflavin) meat/poultry/fish (niacin) Protein-rich meat, fish, and poultry (vitamin b6) Animal products (vitamin B12)

Vitamin E Food Sources

antioxidant-rich vegetables and fruits, whole grains, nuts, vegetable oils and products made from oil

Good Sources of Vitamin C

beef liver (cooked), pinto beans (cooked), asparagus, avocado, lentils (cooked), spinach (raw), enriched cereal, and beets

Vitamin A Deficiency

cell differentiation and mutation is impaired, night blindness, loss of color vision

Vitamin B food sources

enriched breads and grains

Vitamin E Deficiency

erythrocyte hemolysis--red blood cells tend to break open and spill their contents. Hemolytic anemia--having too few red blood cells.

Beta-Carotene is an example of a what?

extremely effective antioxidant

Vitamin A Function

gene expression and regulation, maintain healthy cornea, light detection in retina, protect skin from sun damage, anti-infective, reproduction

Vitamin D Function

is actually a hormone--target organs are small intestine, kidneys, and bones. Vitamin D suppresses or activates the activity of genes that regulate cell growth and the immune system Makes calcium and phosphorous available in the blood and stimulates GI absorption

Vitamin A Food Sources

liver, butter, eggs, milk products

Vitamin E Function

protects other substances from oxidation. It has an antioxidant effect on the lungs. Protects the lungs from air pollutants. Protects LDL from oxidation.

Toxicity of Vitamin A

teratogenic effect causing spinal cord injury, weaken bones

Vitamin B12 Function

used to activate folate and assists folate in cell division