Nutrition Ch 7: Water Soluble Vitamins

ascorbic acid aka

"no scurvy acid" aka Vitamin C

Vitamin ____helps body use amino acids to synthesize proteins

*B6* helps body use amino acids to synthesize proteins

what are the roles of Biotin and Pantothenic acid that you should probably know?

*both are important for energy metabolism!* Biotin: cofacter for several enzymes in CHO, fat, protein metabolism Panto: participates in synthesis of lipids, neurotransmitters, steroid hormones, hemoglobin

What is the active forms of thiamin, riboflavin, niacin, pantothenic acid and biotin role in metabolism?

*the release of energy stored in CHO, fat, and protein*

Who is at risk for Vitamin C deficiency?

-smokers -elderly people -alcoholics/drug addicts -sick people in hospitals -infants fed only cows milk

Smoking increases how much vitamin __ you use.

C

If you have too much of me, it may agrivate your gout

Vitamin C.

Vitamin B12 can really only be found in what foods?

animal products

Raw eggs contain a protein that binds to _______ making it unabsorbable. deficiency could result if you eat 12 raw eggs daily

biotin

We can make _______ in our own gut

biotin

Which vitamin is this? Outcomes of deficiency are Anemia, diminished Immunity, abnormal digestive function, Cancer risk

folate! Anemia is related to anemia of B12 malabsorption because they work together to produce good RBCs. Abnormal digestive function because of its role in aiding in growth of immune cells . blood cells and digestive tract are most vulnerable to deficiency of folate

Define VITAMINS

organic compounds that are vital to life and indispensable to body functions but are needed in minute amounts *non caloric essential nutrients*

what is the term for a nutrient deficiency that has no outward clinical symptoms?

subclinical deficiency

When you have a vitamin B deficiency, which cells are affected? What gets actually damaged?

*ALL OF THEM ARE AFFECTED!!*...What gets actually damaged?-because cell renewal depends on B vitamins, the *digestive system and blood are invariably damaged* (specifically, Folate and B12 help cells multiply, esp important to cells with short life spans such as RBC and cells in digestive tract)

Define RIBOFLAVIN

*B vitamin active in body's energy releasing mechanisms* (plays a role in energy metabolism of all cells because it participates with thiamin and niacin in helping release energy from CHO/FAT/PROTEIN)

Define THIAMIN

*B vitamin involved in body's use of fuels* It plays a role in energy metabolism of all cells because it participates with riboflavin and niacin in helping release energy from CHO/FAT/PROTEIN) *note, occupies a site on nerve cell membranes, nerve processes and muscles rely heavily on thiamin*

What is beriberi and what am I deficient in if I get it? What are my symptoms?

*Beriberi= classic thiamin deficiency disease that affects peripheral nervous system and cardiovascular system.* -can be wet (with edema) or dry. *Symptoms: loss of sensation in hands/feet, muscular weakness, advancing paralysis, abnormal heart action. * (back in East Asia, 80-90% total calories from rice, but when rice polished/brain removed... thiamin removed!)

Healthy people are not at risk for deficiencies of ____ or _____

*Biotin and pantothenic acid* because we can make biotin in the gut, and food is such a good source we don't have to worry. DRI: AI = 30ug biotin AI = 5.0 mg pantothenic acid

If you have these signs, what is your problem? anemia, abnormal digestive function, neural tube defect, high risk for various cancers

*Folate deficiency!!* Which causes -*anemia* (cause this vitamin was supposed to help RBCs multiply) -*abnormal digestive function* (cuz this vitamin was supposed to help intestinal cells multiply) -*neural tube defects such as Spina bifida and ancephaly* (this vitamin important during pregnancy!) -*higher risk for cancer*.... cervical cancer, colon/rectal cancer, pancreatic cancer, breast cancer

______ and _______ help cells multiply; good for cells w short life spans such as rbcs (live for 120 days) and cells lining digestive tract (3 days). and these cells help absorb and deliver energy

*Folate/B12* help cells multiply; good for cells w short life spans such as rbcs (live for 120 days) and cells lining digestive tract (3 days). and these cells help absorb and deliver energy

What is vitamin C's antioxidant role for the immune system, intestines and blood?

*Immune system*: Vit C supports immune function and protects against infection because Vit C protects immune system cells from the free radicals they generate when assaulting invaders and bacteria. *Intestines/iron*: vit C protects iron from oxidation, promoting its absorption through blood *Blood/E*: Vit C helps maintain body's vitamin E by protecting it and recycling it to its active form (because Vit C gets oxidized not E).... and....Vit C protects blood constituents from oxidation thus reduces inflammation

When Riboflavin is deficient, symptoms include: Why might you not even notice this?

*Symptoms: cracks at corners of mouth, sore throat, hypersensitivity light* ...may go undetected because those symptoms of thiamin deficiency are more severe, and when thiamin is deficient, riboflavin is also likely to be...so you may not see riboflavin deficiency on its own.

What are B6 *toxicity* symptoms? What are *deficiency* symptoms?

*TOXICITY:* *numbness in feet/hands/inability to walk* note that some women have taken B6 in toxic amounts to try to help with PMS symptoms. BAD idea! science doesn't support doing this................. *deficiency:* weakness, irritability, insomnia (general) DRI= 1.3mg UL= 100mg

Key Point ______ works in energy metabolism *and* in nerve cells

*Thiamin*..... Note that B12 is the only other one having to do with nerves...b12 makes myelin sheath but it helps cells multiply...doesnt do energy metabolism.

How do vitamins affect coumadin?

*Vitamin E*: antioxidant, too much augments (enhances) blood thinners because vitamin E interferes with vitamin K *Vitamin K*: too much can interfere with blood thinners. too little can lead to uncontrolled bleeding (K activates proteins that clot blood) *Vitamin C*: massive doses of vitamin C may counteract blood thinners.

_____________ (an illness) affects brain tissue causing apathy irritability, confusing, disorientation, memory loss,jerky eye movements, unsteady staggering gate.

*Wernike Korsakoff syndrome* caused by thiamin deficiency... 1. alch impairs absorption of thiamin in digestive system 2. hastens thiamin excretion in urine. 3. alch replaces nutrients in diet.

In developed countries today, _____ leads to severe form of thiamin deficiency called ___________

*alcohol abuse* leads to Wernike-Korsakoff syndrome 1. alch impairs absorption of thiamin in digestive system 2. hastens thiamin excretion in urine. 3. alch replaces nutrients in diet. nerve cells rely on thiamin, so thiamin deficiency affects brain tissue causing apathy irritability, confusing, disorientation, memory loss,jerky eye movements, unsteady staggering gate.

Define COLLAGEN Also, why even mention it?

*chief protein of most connective tissues*, including scars, ligaments, and tendons and the underlying matrix on which bones and teeth are built Mention it because *Vitamin C* assists the enzymes involved in formation/maintenance of protein collagen,

________ is an important vitamin during pregnancy for cell division of the fetus

*folate* without folate-->neural tube defects.

What is B6 role in metabolism?

*helps body use amino acids to make protein* ....the body then puts the proteins to work in many ways...to build new tissues, make hormones, fight infections, or serve as fuel for energy.

What are the roles of folate?

*me and B12 help cells multiply!* 1. to help *synthesize DNA* from parent DNA so new cells can be made/multiply 2. folate also participates in *metabolism of B12 and several amino acids* (and book also says in metabolism of B12, because folate activates b12) 3. *Aid in rapid cell/division and growth* for instance for *blood cells* and *digestive tract cells* and cells of *fetus*

The key nutrient that prevents Pellagra is_____. You should eat:

*niacin! BUT you can also just eat food with tryptophan.* tryptophan, although limited in corn, is abundant in almost all proteins and is converted to niacin in the body. *you should eat meat, potato, mushrooms, enriched cereals*

Worldwide, _______ deficiency has been documented among children whose eating patterns lack milk products and meats, and researches suspect that it occurs among some U.S. elderly as well. Deficiency leads to sore throat, hypersensitivity to light and cracked skin at corners of mouth.

*riboflavin. deficiency leads to cracked skin at corners of mouth, sore throat, hypersensitivity to light.* ..................deficiency may go unnoticed because thiamin deficiency is more severe with its beri beri which affects peripheral nervous system and cardiovascular system and has loss of sensation in hands/feat, muscle weakness, advancing paralysis and abnormal heart action.

What role do folate and b12 have in metabolism?

*they help cells multiply* that are needed in metabolism such as red blood cells and cells lining digestive tract (these cells absorb energy and deliver to all other cells) esp those who die quick...red blood cells (live for 120 days) and cells lining digestive tract (live for 3 days)

Folate deficiency manifests as....

-*anemia* (cause folate was supposed to help RBCs multiply) -*abnormal digestive function* (cuz folate was supposed to help intestinal cells multiply) -*neural tube defects such as Spina bifida and ancephaly* (folate is important during pregnancy!) -*higher risk for cancer*.... cervical cancer, colon/rectal cancer, pancreatic cancer, breast cancer

What is pernicious anemia?

-an auto immune disease that causes you to not be able to absorb B12 from your diet. -caused by a lack of intrinsic factor. You eat B12, stomach acid frees it from food protein, intrinsic factor attaches to B12 making B12-IF compound that passes out of small intestine into blood stream.

What are the symptoms of Vitamin B deficiency

-nausea, exhaustion, irritability, depression, forgetfullness, loss of appetite and weight, pain in muscles impaired motor response, loss of control of limbs, abnormal heart action, severe skin problems, swollen red tongue, cracked skin at corners of mouth, teary/bloodshot eyes

Vitamin C is best known for two of the functions it performs in the body:

1. *maintaining the connective tissues* (cuz it assists enzyme that forms and maintains *collagen* and assists enzyme that produces *carnitine*, imp compound for txp of fatty acids within cells.) 2.* antioxidant* which does action in the immune system, intestines, blood. -*Immune system*: cells here maintain high Vit C to protect them from free radicals they generate when assaulting invaders/bacteria. Vit C thus supports immune function and protects against infection -*Intestines*: vit C protects iron from oxidation, promoting its absorption through blood -*Blood*: Vit C helps maintain body's vitamin E by protecting it and recycling it to its active form (because Vit C gets oxidized not E).... and....Vit C protects blood constituents from oxidation thus reduces inflammation

Which tactics can you employ to save vitamins in foods?

1. *prevent enzymatic destruction*: refrigerate most fruits, veg and juices to slow breakdown of vitamins 2. *Protect from light/air*: store milk and enriched grain products in opaque containers to protect riboflavin. store cut fruits and veg in fridge in airtight rappers; reseal opened juice containers before refrigerating 3.* prevent heat destruction/losses in water*: -wash fruits/veg before cutting or peeling to prevent vitamin losses during washing -cook fruits/veg in microwave or quick stir fry or steam over small amount water to preserve heat sensitive vitamin s and to prevent vitamin loss in water. drink cooking water -avoid high temp/long cooking times

Vitamin B12 deficiency can be caused by either of two things...

1. a lack of the vitamin in the diet (causing nerve damage, megaloblastic anemia, dementia) 2. a lack of the intrinsic factor necessary to absorb the vitamin (causing pernicious anemia an auto immune disease)

How does alcohol lead to thiamin deficiency?

1. alch impairs absorption of thiamin in digestive system 2. hastens thiamin excretion in urine. 3. alch replaces nutrients in diet. this leads to Werkike Korsakoff Syndrome which affects brain tissue. Symptoms resemble alcohol abuse itself: apathy, irritability, confusion, disorientation, memory loss, jerky eye movements, unsteady staggering gate.

Roles of B12?

1. helps folate make RBCs 2. helps activate folate 3. helps maintain myelin sheath around nerve fibers 4. important during pregnancy for development of fetus (folate too)

What are the roles of vitamin B6?

1. needed for *protein metabolism* (whatever that fukking means) 2. *conversion of amino acids* to other forms: *tryptophan-->niacin* 3.*neurotransmitter synthesis*: helps turn *tryptophan-->serotonin* 4.* hemoglobin synthesis* 5. *assists in releasing stored glucose from glycogen* to help regulate blood glucose

What is the DRI for B6? UL?

1.3mg UL = 100mg/day

The absolute minimum amount of Vitamin C you should take in daily is....

10mg/day. Non smoking males = 90mg Non smoking females = 75mg Smoker dude: 110 smoker chick: 105 10mg prevents scurvy UL= 2,000mg (2g)

What is the DRI for niacin?

16 mg NE/day= men 14 mg NE/day = women increased needs in pregnancy/lactation UL = 35mg/day

What is the UL for Vitamin C and what are signs/symptoms of toxicity?te

2000 mg/day = 2g (note its been observed that with 2g dose, insulin response to carbs was altered in some people) Symptoms: *nausea, abd cramps*Signs: *diarrhea, rashes, interference with medical tests and drug therapies; in susceptible people, aggravation of gout or kidney stones* -People taking anti-clotting meds (coumadin) may counteract effects of this with too much vitamin C. -*People with kidney disease/tendency towards gout/genetic abnormality that alters Vitamin C breakdown...they are prone to kidney stones.*

What are the signs/symptoms of vitamin C deficiency?

AKA scurvy, the breakdown of collagen in the absence of vitamin C. *-poor wound healing, joint pain, bleeding gums, anemia* loss of appetite, growth cessation, weakness, tenderness, lose teeth, swollen ankles and wrists, red tiny spots in skin where blood leaked out of capillaries.

Key Point ____ vitamins help metabolize carbs/fat/protein

B vitamins Thiamin, Riboflavin, Niacin, Pantothenic acid, biotin

Folate supplements can mask a __________ deficiency

B12

I activate folate

B12

I help folate make RBCs

B12

Prolonged Vitamin ___ deficiency causes nerve damage

B12

Define PERNICIOUS ANEMIA

B12 deficiency caused by lack of Intrinsic factor. To absorb b12 in your ilium, you need intrinsic factor bade by stomach. Without intrinsic factor, you won't absorb B12 and you need this to make red blood cells. Result of no B12 is immature red blood cells!. ALSO, you will have damage to the nervous systembecause b12 makes myelin sheaths!!

I am the vitamin that assists in releasing stored glucose from glycogen to help regulate blood sugar.

B6

I am the vitamin that has a role in helping tryptophan convert to niacin

B6

I am the vitamin that helps with hemoglobin synthesis

B6

I am the vitamin that helps with neurotransmitter synthesis

B6 helps with: (tryptophan-->serotonin)

weakness, depression, confusion, irritability, insomnia may indicate a deficiency in Vitamin ___

B6.

Deficiency in this vitamin are very general.

B6. weakness, irritability, insomnia

numbness in feet/hands/unable to walk may result from taking too much of vitamin _______

B6...some girls take a lot for PMS...this is what would happen. badd UL = 100mg

List all of the water-soluble vitamins

B: thiamin, riboflavin, niacin, folic acid, , B6, B12 biotin pantothenic acid) and Vitamin C *Tender Romance Never Fails with 6 or 12 Beautiful Pearls*

In terms of damage caused by Vitamin B deficiency, what is invariably damaged and why?

Because cell renewal depends on B vitamins and there is a lack of B vitamins, the *digestive system and blood* are gonna get damaged... --specifically, Folate and B12 help cells multiply, esp important to cells with short life spans such as RBC and cells in digestive tract--

According to the power point, _______ is... Important for energy metabolism Cofactor for enzymes Has role in *Gene expression* Has No UL

Biotin

I am __________, an important compound for transporting fatty acids within cells and in the creation of certain hormones. Vitamin____ is used as a cofactor helping the enzymes that produce me.

Carnitine, Vitamin C

I am ________, the chief protein of most connective tissues, ligaments, bones, teeth. I form scar tissue that heals wounds. I support capillaries to prevent bruising. Which vitamin is used as a cofactor to assist the enzymes that produce me?

Collagen, Vitamin C.

What are signs of niacin deficiency and toxicity?

Deficiency: pellagra with diarrhea, dermatitis/flaky scaly skin, dementia, death...cuz corn was a staple food but you can't get the niacin from that... Toxicity: "niacin flush" with dilated capillaries of skin and tingling/pain. also, liver injury, digestive upset, impaired glucose tolerance

Even tho Niacin may be admin to people with cardiovascular disease to improve blood lipids, use of niacin is limited. Why?

Exceeding the Tolerable Upper Level (UL) of 35mg/day can lead to toxicity. Signs of niacin toxicity include niacin flush, dilation of capillaries of skin with perceptible tingling that can be painful, liver injury, digestive upset, impaired glucose tolerance and in rare cases, vision disturbances.

Compare *absorption* of fat soluble and water soluble vitamins

Fat soluble: absorbed like fats, first into lymph then into blood Water soluble: absorbed directly into the blood

Compare the *transport and storage* of fat soluble and water soluble vitamins

Fat soluble: must travel with protein carriers in watery body fluids; stored in liver or fatty tissues Water soluble: travel freely in watery fluids; most are not stored in the body

Compare the *requirements* for fat soluble and water soluble vitamins

Fat soluble: needed in periodic doses (perhaps weeks/months apart) because body can draw on stores in liver/fatty tissue Water soluble: needed in frequent doses (1-3 days apart) because body doesn't store most of them to any extent

Compare the *excretion* of fat soluble and water soluble vitamins

Fat soluble: not readily excreted; tend to build up in tissues Water soluble: readily excreted in the urine

Compare the *toxicity* of fat soluble and water soluble vitamins

Fat soluble: toxicities are likely from supplements, but occur rarely from foods Water soluble: Toxicities possible with high doses from supplements (but unlikely)

What is Folate and B 12 role in metabolism?

Folate is cofactor in metabolism of several amino acids and making DNA. Both folate and B12 *Help cells multiply*, especially important to cells with short life spans such as rbcs (live for 120 days) and cells lining digestive tract (3 days). and these cells help absorb and deliver energy

What are good food sources of vitamin C?

Fruit (citrus) Peppers--green, red (raw) Brussels sprouts (cooked) broccoli

If I abuse alcohol I may become ill with _______. This is caused by a deficiency in _________ because alcohol replaces food in the diet, it impairs absorption in the digestive tract and hastens its excretion in my pee. This affects what part of my body?______ The symptoms are __________

If I abuse alcohol I may become ill with *Wernike-Korsakoff Syndrome*. -caused by *Thiamin deficiency* because alch replaces food in the diet, impairs absorption of thiamin in digestive tract and hastens its excretion in my pee. thiamin deficiency affects *brain tissue* because thiamin is located on nerve cell membranes.. -Symptoms: apathy, irritability, confusion, disorientation, memory loss, jerky eye movements, unsteady staggering gate. and smoothed out brain.

What is the DRI/UL for thiamin?

Men: 1.2 mg/day Women 1.1 mg/day (preg/lactating women need more) UL: no toxicity reported

What is the DRI for riboflavin?

Men: 1.3 mg/day Women: 1.1 mg/day

Are there any real storage tissues for any water-soluble vitamins?

NO! note that a few water-soluble vitamins can remain in lean tissues for a month or more, bu these tissues actively exchange materials with the body fluids all the time...they aren't just sitting there being stored

Do B vitamins directly supply the body with energy?

NO! the active forms of thiamin, riboflavin, niacin, pantothenic acid, biotin are helpers; B vitamins help the body use carbs/fat/protein for food. B6 helps body use amino acids to synthesize proteins Folate/B12 help cells multiply; good for cells w short lfie spans such as rbcs (live for 120 days) and cells lining digestive tract (3 days). and these cells help absorb and deliver energy

Can foods ever deliver toxic doses of water-soluble vitamins?

NO! (due to easy excretion in urine)d

If you see a patient with niacin flush, what is the problem and why were they taking niacin anyway?

Niacin flush is from dilated capillaries of skin and indicates niacin toxicity. Niacin is prescribed to improve blood lipids and lower risk of CHD.

Which vitamin may be Rx to people with cardiovascular disease to improve blood lipids?

Niacin! Use of niacin is limited because of the side effects of large doses (toxicity) -niacin flush: dilation of capillaries of skin with perceptible tingling that can be painful. -liver injury -digestive upset -impaired glucose tolerance -in rare cases, vision disturbances.

What is the DRI recommendation for vitamin C? Non smoking males = Non smoking females = Smoker dude: smoker chick: How much prevents scurvy? UL=

Non smoking males = 90mg Non smoking females = 75mg Smoker dude: 110 smoker chick: 105 10mg prevents scurvy UL= 2,000mg (2g)

Define PELLAGRA

PELLAGRANDDDD! i am the niacin-deficiency disease (pellis means skin, agra means rough). Symptoms include the 4 D's, diarrhea, dermatitis, dementia, death.

The powerpoint says that ______ is a Key coenzyme

Pantothenic acid

Which serious illness is caused by absence of niacin?

Pellagra! 4Ds, diarrhea, dermatitis, dementia, death appeared in europe in 1700s when corn from new world became a staple food and they didn't add lime to access the niacin.

Why are large doses of a form of niacin prescribed to people? Why is its use limited tho?

Rx to people with cardiovascular disease to improve blood lipids Use of niacin is limited because of the side effects of large doses (toxicity) -niacin flush: dilation of capillaries of skin with perceptible tingling that can be painful. -liver injury -digestive upset -impaired glucose tolerance -in rare cases, vision disturbances.

True or False? The anemia of folate deficiency is indistinguishable from that of vitamin B12 deficiency.

TRUE! you can't tell them apart. in both, cells are larger than normal and irregular in shape. note this refers to megaloblastic anemia. pernicious anemia is an auto immune disease caused by lack of intrinsic factor which you need to get the B12 out of your intestines and into blood.

Name all the B vitamins

Tender Romance Never Fails with 6 or 12 Beautiful Pearls Thiamin, Riboflavin, Niacin, Folate, B6, B12, Biotin, Pantothenic acid.

I am the vitamin that occupies a special site on nerve cell membranes. consequently, nerve processes and their responding tissues, the muscles, depend heavily on me

Thiamin

Symptoms: loss of sensation in hands/feet, muscular weakness, advancing paralysis, abnormal heart action. What should I eat?

Thiamin! (bran from rice *pork*, ham, legumes, whole grains, leafy greans) these are signs of beri beri (can be edema or not) Beriberi= classic thiamin deficiency disease that affects peripheral nervous system and cardiovascular system. -can be wet (with edema) or dry. Symptoms: loss of sensation in hands/feet, muscular weakness, advancing paralysis, abnormal heart action. (back in East Asia, 80-90% total calories from rice, but when rice polished/brain removed... thiamin removed!)

Why do smokers have a higher recommendation for vitamin C?

Tobacco introduces oxidants into the body that deplete vitamin C. so they generally have lower blood vitamin C levels.

Why is milk sold in cardboard or opaque plastic containers and why are precautions taken if milk is processed by irradiation?

UV light and irradiation destroy *riboflavin*!. but it is heat stable, so cooking doesn't destroy it.

What would you think is wrong if a pt has nausea, exhaustion, irritability, depression, forgetfulness, loss of appetite and weight, pain in muscles, impaired motor response, loss of control of limbs, abnormal heart action, severe skin probs, swollen red tongue, cracked skin at corners of mouth, teary blood shot eyes.

Vitamin B deficiency. (because cell renewal depends on energy and protein, which in turn depend on B vitamins, digestive tract and blood are invariably damaged)

I am the vitamin that acts as an antioxidant to help cells of the immune system which produces a lot of free radicals during assaults on bacteria and other invaders

Vitamin C

I am the vitamin that helps maintain the body's supply of vitamin E by protecting it and recycling it to its active form

Vitamin C

I am the vitamin that smokers need more of because they have more free radicals and need more antioxidants

Vitamin C

I am the vitamin that while swimming in the blood, I -protect sensitive blood constituents from oxidation, -reduce tissue inflammation, and -help maintain the body's supply of vitamin E by protecting it and recycling it to its active form

Vitamin C

If you like to heat your fruit up and cook your broccoli, you risk destroying me! Who am I?

Vitamin C

One of my main roles is as a cofactor for enzymes involved in formation and maintenance of collagen protein and carnitine

Vitamin C I assist the enzyme that forms and maintains collagen, chief protein of most connective tissues. And I assist the enzyme that produces carnitine, an important compound for txping fatty acids within cells and in the creation of certain hormones

When people feed their baby only cows milk without supplementation, what vitamin will they for sure be deficient in?

Vitamin C (breastmilk and formula have adequate vitamin C)

What is vitamin C's role in preventing anemia?

Vitamin C is an antioxidant, and protects iron from oxidation, thus promoting its absorption into blood.

You need me because if not, collagen breaks down, you have joint pain, your wounds won't heal, your gums will bleed, and you will be anemic

Vitamin C! deficiency leads to scurvy.

Define NIACIN

a B vitamin needed in energy metabolism. Niacin can be eaten preformed for made in the body from tryptophan, one of the amino acids.

Define FOLATE

a B vitamin that acts as part of a coenzyme important in the manufacture of new cells. The form added to food and supps is folic acid. (folate also participates in the metabolism of several amino acids)

Define VITAMIN B12

a B vitamin that helps to convert folate to its active form and also helps maintain the sheath around nerve cells. scientific name is cyanocobalamin

Define PROOXIDANT

a compound that triggers rxns involving oxygen note that in test tubes, high concentration of vitamin C acts as a prooxidant, which has an opposite effect from antioxidants, that is, it activates oxidizing elements such as iron and copper.

Define INTRINSIC FACTOR

a factor found inside a system. The intrinsic factor necessary to prevent pernicious anemia is now known to be a compound that helps in the absorption of vitamin B12.

Why is the sweet potato a gold mine of nutrients?

a half cup serving has a lot of vitamin A and 20mg vitamin C

Anemia caused by deficiency of ____ or _____ yields large immature RBCs?

anemia caused by folate or b12 deficiency...

low intakes of folate cause _____, _______, ________ and _________

anemia, digestive problems, neural tube defects and elevated risk for various cancers and CHD DRI = 400ug

one of the active forms of vitamin C, an antioxidant nutrient

ascorbic acid

even tho administering extra folate can clear up blood problems that you have from an actual B12 deficiency, why is it bad to let B12 deficiency go undiagnosed?

because if B12's other functions get compromised, that is bad!! -damaged nerve sheaths, creeping paralysis, nerve/muscle malfunctioning, dementia!

Why do nerve processes and muscles rely heavily on thiamin?

because it occupies a special site on nerve cell membranes.

In academic discussions of B vitamins, different sets of deficiency symptoms are given for each one. In real life, *why is a deficiency in one B vitamin rare?*

because we don't eat nutrients singly, we eat food that contains a mixture of nutrients

Healthy people are NOT at risk of _____ or ____ deficiency because they are widespread in food

biotin, pantothenic acid

Most of the symptoms of scurvy can be attributes to:

breakdown of collagen in the absence of vitamin C. -poor wound healing, joint pain, bleeding gums, anemia loss of appetite, growh cessation, weakness, tenderness, lose teeth, swollen ankles and wrists, red tiny spots in skin where blood leaked out of capillaries.

Key Point As part of ________ B vitamins help enzymes in every cell do numerous jobs

coenzymes

We know that all B vitamins are part of...

coenzymes

What characteristic of water soluble vitamins protects us against toxicity from all but the largest supplemental doses?

easy excretion in urine

High intakes of _______ can mask blood symptom of a B12 deficiency.

folate

I activate B12

folate

Low intakes of ________ cause anemia, digestive probs, birth defects in infants of deficient mothers

folate

by consuming enough _______ during the first days/weeks of pregnancy, women can reduce her child's risk of having a neural tube defect.

folate

To make new cells, tissues must have the vitamin _______

folate -helps synthesize DNA for daughter cells from parent DNA...i.e. this is how folate helps cells multiply.

Which vitamins are important during pregnancy for cell division of the fetus?

folate and b12 (remember no folate = neural tube defects)

we are the vitamins you need for cell multiplication and embryonic division!

folate/b12....they depend on each other.

What are good food sources of thiamin?

ham, pork, leafy green veggies, whole grain cereals (3/4 cup enriched cereal has 1.5mg), legumes

What role does vitamin B6 have in metabolism?

helps body use amino acids to synthesize proteins (that the body then puts to work in other ways like making hormones, building tissues, etc)

Since Vitamin B and C dissolve in water, what does that mean for cooking?

in food, water-soluble vitamins easily dissolve and drain away with cooking water, and some are destroyed on exposure to light, heat or oxygen during processing

Good food sources of niacin include

meat (chicken, tuna, pork chops), potato, mushroom, enriched cereal. (NOT CORN!)

Food sources of riboflavin?

milk/milk products, leafy green veg, whole grain breads cereals, some meats. *note that an eating pattern that remedies riboflavin deficiency invariably contains some thiamin and so clears up both deficiencies

Abnormalities of the brain and spinal cord apparent at birth and associated with low folate intake in women before and during pregnancy

neural tube defects, por ejemplo, spina bifida, encephaly note that the neural tube is the earliest brain and spinal cord structure formed during gestation)

If i say pellagra, you think...

niacin deficiency

________ deficiency causes pellagra, which can be prevented by adequate intake of ________ or adequate dietary protein which contains the amino acid ___________

niacin deficiency causes the disease pellagra, which can be prevented by adequate niacin intake or adequate dietary protein, which should contain tryptophan which is converted to niacin in the body.

I am the vitamin that not only has a role in energy metabolism but a role in synthesis of lipids, neurotransmitters, steroid hormones and hemoglobin.

pantothenic acid.

If I say B vitamin, you should think...

part of coenzymes!

what common role do thiamin, riboflavin, niacin, pantothenic acid, and biotin all have in metabolism?

participate in the release of energy from carbs, cat and protein (as coenzymes)

Can vitamin C ease the suffering of a person with a cold?

research fails to support this. but you should consume sufficient vitamin C

Key Point _____ , ______ and ______ have a role in energy metabolism of all cells

riboflavin thiamin and niacin (these guys participate in energy release from CHO, fat, protein)

Key Point _______ is destroyed by ordinary light

riboflavin.

When thiamin is deficient, ___________ may also be lacking

riboflavin.

What do thiamin, riboflavin, niacin have in common?

role in energy metabolism of all cells...participate in energy release from CHO/FAT/PROTEIN

vitamin C deficiency disease

scurvy

What factors might increase your use of vitamin C?

smoking physical stressors such as infections, burns, fever, toxic heavy metals such as led, certain meds.

the active forms of _____, _____, _____, ______, ______ are helpers; B vitamins help the body use carbs/fat/protein for food.

the active forms of *thiamin, riboflavin, niacin, pantothenic acid, biotin* are helpers; B vitamins help the body use carbs/fat/protein for food.

Discuss how each and every B vitamin is involved in energy metabolism...

the active forms of *thiamin, riboflavin, niacin, pantothenic acid, biotin* help the body use carbs/fat/protein for food. *B6* helps body use amino acids to synthesize proteins *Folate/B12* help cells multiply; good for cells w short life spans such as rbcs (live for 120 days) and cells lining digestive tract (3 days). and these cells help absorb and deliver energy

Define NIACIN EQUIVALENTS (NE)

the amount of niacin present in food, including the niacin that can theoretically be made from its precursor tryptophan that is present in the food

BERIBERI is caused by ____ deficiency. BERIBERI affects which body systems? What is it characterized by

thiamin-deficiency disease; characterized by loss of sensation in hands and feet, muscular weakness, advancing paralysis and abnormal heart action (affects peripheral nervous system and cardiovascular system)

Why would someone eat brewers yeast as a dietary supplement?

to get B12 since that is found only in foods of animal origin, some seaweed, fortified soy milk, anddd brewer's yeast!

cyanocobalamin aka

vitamin B12

I am the vitamin needed in protein metabolism.

vitamin B6

I am the vitamin that works in amino acid metabolism

vitamin B6 ...... B6 is known for its help in amino acid metabolism and protein metabolism. Note that Folate also has role in metabolism of several amino acids

I am the vitamin that acts as antioxidant in the intestines, protecting iron from being oxidated so that it can get absorbed.

vitamin C

I am the vitamin that participates in the production of carnitine, which helps transport fatty acids within cells

vitamin C (i am a cofactor for the enzyme that produces carnitine)

I am the vitamin that the enzymes that form/maintain collagen depend on

vitamin C (i am a cofactor for the enzyme) (this is why they say I help maintain connective tissues)

Cooking may destroy ___ and ___ in food. Light/irradiation may destroy ____

vitamin C and folate destroyed by heat. riboflavin destroyed by light/irradiation

What are the symptoms of B6 deficiency?

weakness, psychological depression, confusion, irritability, insomnia greasy scaly dermatitis (because of the diverse functions of B6, deficiency is expressed in general symptoms)