Discovering Nutrition Chapter 7: Vitamins

disease characterized by softening bones, leading to the bending of the spine, bowing of the legs, increased risk for fractures

Osteomalacia

What does too much vitamin A do to bones?

Too much vitamin A may interfere with the ability of vitamin D to promote Ca absorption and can trigger an increase in cellular activity that breaks down bone.

The liver store 90% of vitamin __ in the body, with the rest found in fatty tissues, lungs, and kidneys

Vitamin A

Only foods of ___ origin contain retinoids.

animal

Vitamin E's most well known function

antioxidant

absorbed by intestinal cells and packaged into lipoproteins and released into lymph system

fat-soluble vitamins

travel through lymph system eventually the bloodstream until they reach the liver

fat-soluble vitamins

sources of vitamin K

food (mostly plant/ green leafy), and bacteria from our colons

form of vitamin K that comes from animal sources and synthesized by our intestinal bactera

menaquinones (K2)

the chemical name for vitamin E. There are 4 (alph-, beta-, gamma-, delta-)

tocopherol

vitamin known for its role in blood clotting and also crucial in bone health

vitamin K

Retinol Activity Equivalent (RAE)

- A unit of measurement of the vitamin A content of a food. - One RAE equals 1 microgram of retinol - What intake recommendations are measured in

what happens to excess fat-soluble vitamins

- accumulate in liver and fatty tissues, building up reserves that can tide you over for weeks or months - generally pose a larger risk of toxicity than excess water-soluble vitamins

what happens to excess water-soluble vitamins

- the kidneys filter out the excess and they're peed out - exception of B12 which gets stored in liver

What are the functions of vitamin E?

1. defends again free radicals 2. protects lungs against oxidative damage from environmental contaminants 3. may help prevent cancer by protecting against DNA mutations 4. may help prevent cardiovascular disease by protecting against lipid peroxidation 5. helps protect eye, liver, breast, and muscle tissues

what are the 3 active forms of vitamin A the body uses?

1. retinol 2. retinal 3. retinoic acid aka Retinoids

Functions of Vitamin A:

1. vision 2. cell production and differentiation 3. skin 4. immune function 5. reproduction 6. bones

the AI of vitamin K for men

120 micrograms per day

RDA of vitamin A for pregnant women who breastfeed

1300 micrograms per day

the active form of vitamin D

25(OH)D

RDA for vitamin D for people ages 1-70 is

600 IU per day

RDA of vitamin A for females over 14 yrs

700 micrograms per day

RDA of vitamin A for pregnant women who do not breastfeed

770 micrograms per day

RDA for vitamin D for people over 70

800 IU per day

the AI of vitamin K for women

90 micrograms per day

body fat holds upto __% of vitamin E reserves

90%

RDA of vitamin A for males over 14 yrs

900 micrograms per day

exposure to light damages which vitamins

A B C?????

Foods with exceptionally hight sources of vitamin A

Beef liver, Carrots, Sweet potato, Chicken liver

Excess vitamin A can lead to

Death, liver damage, bone fracture, skin disorders, birth defects

Deficiency of vitamin A can lead to

Death, night blindness, xerophthalmia, hyperkeratosis, infection, kidney stones, infertility, halt of sperm production

disease in adults that results from vitamin D deficiency

Osteomalacia

disease characterized by a decrease in bone mineral density and the appearance of small holes in bones due to loss of minerals

Osteoperosis

Carotenoid precursors of vitamin A in foods of plant origin, primarily deep colored fruits and vegetables

Provitamin A

support sperm production and fertility

Retinol and Retinal (not retinoic acid)

a bone disease in children that results from vitamin D deficiency

Rickets

disease characterized by "bow legs," "knock knees," and other skeletal deformities

Rickets

dietary deficiency of vitamin ___ is the leading cause of childhood blindness worldwide and often accompanied by PEM

Vitamin A

Fat-soluble vitamin examples

Vitamin A, D, E, K

Water- soluble vitamin examples

Vitamin B, C

beta-carotene

a provitamin that is converted by the body into vitamin A

Dietary need of vitamin D increases with ____, as the ability of the skin to synthesize vitamin D declines

age

roasting destroys 80% of vitamin E in

almonds

Why is vitamin D considered a hormone?

because vitamin D is made in one part of the body and regulates activities in another part of the body

of the carotenoids, ___ supplies the most vitamin A

beta-carotene

triggers electric impulses that the brain interprets as black and white visual images

bleaching process

when light enters the eye and strikes the retina which splits rhodopsin causing it to lose color as it releases opsin and vitamin A.

bleaching process

colorful plant pigments that are precursors of vitamin A

carotenoids

factors that limit fat absorption also limit the absorption of

carotenoids

Good sources of beta-carotene

carrots, winder squash, sweet potatoes, orange colored fruits like cantaloupe, apricots, and mango

When ultraviolet rays of the sun strike you skin, the convert____ to vitamin D

cholesterol

cells in the retina that are sensitive to bright light and are responsible for color vision

cone cells

To increase the absorption of carotenoids one can

consume more dietary fat

the process that increases the rhodopsin concentration in your eyes, allowing them to detect images in the dark better

dark adaptation

replacing lost nutrients

enrichment

About 90% of dietary retinol is in the form of ____.

esters

Major source of dietary vitamin D

fortified foods, oily fish, egg yolk, butter, liver

to add extra nutrients to foods where they wouldn't be found naturally

fortify

the hallmark of vitamin D toxicity

high concentration of calcium in the blood

color-sensitive pigment molecules in cone cells that consist of opsin-like proteins combined with retinal

iodopsin

synthesized/ medicinal form of vitamin K

menadione

the inability of the eyes to adjust to dim light or to regain vision quickly after exposure to a flash of bright light

night blindness

Sources of vitamin

nuts, seeds, vegetable oils, whole grain products, wheat germ oil

the protein rhodopsin is composed of (plus vitamin A)

opsin

vitamins are organic or inorganic?

organic

form of vitamin K that comes from plants

phylloquinone (K1)

inactive forms of vitamins that the body can convert into active usable forms

provitamins aka vitamin precursors

a paper thin tissue lining the back of the eye, where light images are received and relayed to the brain, resulting in vision

retina

work with DNA to differentiate stem cells into different cell types

retinoic acid

key player in vitamin A family

retinol

the main storage form of vitamin A

retinyl esters

purple pigmented aka visual purple

rhodopsin

the cells in the retina that react to dim light

rod cells

characterless cells/ undifferentiated cells aka

stem cells

formation cells whose daughter cells may differentiate into other cell types

stem cells

what happens to the eyes when vitamin A levels are low?

the body cannot re-form rhodopsin and night blindness results

Retinyl esters

type of Performed Vitamin A

along with 2 other hormones vitamin D regulates

urinary calcium excretion, intestinal calcium absorption, and the amount of calcium in the bone

Vitamin ___ deficiency shows up early in the skin and mucus membranes since the turnover of skin cells is rapid

vitamin A

allows night vision and color vision by actually becoming a functioning part of the retina

vitamin A

helps maintain healthy mucous membranes and it supports the generation of lymphcytes

vitamin A

helps produce bone cells and needed for growth and is required for bone remodeling

vitamin A

needed to change incoming light to visual images and keep the eye's surface healthy

vitamin A

needed to produce immune cells to attack invaders

vitamin A

replacing epithelial cells requires vitamin ___

vitamin A

vitamin that is crucial for vision and renewing cells

vitamin A

exposure to light damages which vitamins

vitamin A, B (riboflavin), C

This vitamin is considered both a vitamin and a hormone

vitamin D

maintains blood calcium and phosphorus levels within normal range

vitamin D

this vitamin is involved in the regulation of insulin formation and secretion, which suggests a role in blood sugar maintenance

vitamin D

this vitamin plays a role in preventing cancer cells from dividing and has anti-inflammatory properties

vitamin D

vitamin that helps regulate blood levels of calcium and is essential for bone health

vitamin D

this vitamin helps prevent free radical damage

vitamin E

antioxidants that help protect cells from damage

vitamin E and carotenoids

newborns are routinely given injections of vitamin __ because they still lack the bacteria in their intestine, and because breast milk has little of this vitamin, breastfed babies are especially vulnerable

vitamin K

this vitamin is essential for blood clotting

vitamin K

toxicity is rare because this vitamin is readily excreted as compared to other fat-soluble vitamins

vitamin K

dissolved in the watery compartments of foods and intestinal cells absorb them directly into the bloodstream

water-soluble vitamins

a condition caused by vitamin A deficiency that dries the cornea and mucous membranes of the eye

xerophthalmia