fat soluble vitamins: A, D, E, K

- fat-soluble vitamins are stored in the body -> stored in larger quantities - they are stored in the liver and fat tissue (adipose tissue) - this storage can be drawn on in times of need -> if you don't consume enough you have storage so you can go months without consuming - because they are stored -> excessive intake can exceed storage capacity and have toxic effects -> if you consume too much you can be at risk for toxicity - small variations do not cause problems

explain the storage of fat soluble vitamins

- water soluble vitamins are not really stored in the body - only stored in small amounts - you have to consume them all the time to have them - if you consume too much - they are just excreted by the kidneys in the urine = don't really have to worry about toxicity

explain the storage of water soluble vitamins

- very rare - not common from the diet - occurs due to high supplementation -> can interfere with blood clotting

explain vitamin E toxicity

- symptom of vitamin A deficiency - total blindness - this is when the cornea becomes super dry and scarred because there is no mucus on it - because vitamin A is involved in making mucus - this is nor curable

explain xerophthalmia

- one symptom of vitamin A deficiency - also called "goose flesh" - keratin is usually just in your outer layer of skin -> but when you have a vitamin A deficiency it starts to build up in the lower layers - this plugs the hair follicles and can also interfere with your ability to sweat - causes your skin to be rough and bumpy - can cause your skin to be really thick on your palms, elbows, wrist etc. - all these areas that bend -> almost like callous like skin - because Karotin is forming where it shouldn't be forming

explain hyperkeratosis

- needed in very small amounts (mg) - they are organic -> contain carbon - they do not provide energy - they are individual units rather than long chains - they are essential -> for normal functioning, growth, and maintenance of the body - fat and water soluble types

generally describe vitamins

- one symptom of a vitamin A deficiency - plays a role in manufacturing rhodopsin in the retina -> this is a pigment that is highly sensitive to light - when we don't have enough of this (because it is formed from vitamin A and we are low in vitamin A) we can have night blindness - this can be reversed

explain night blindness

a vitamin and a hormone

Vitamin D is classified as two things, what are they

because most polyunsaturated fatty acids contain vitamin E

although we need more vitamin E with the more polyunsaturated fatty acids we eat, why does this usually not cause problems

people are more likely to be deficient in vitamin D in the north because they get less sun exposure year round (depends on the time of year) - the south gets adequate sun exposure and vitamin D year round

are people more likely to be deficient in vitamin D in the north or the south

NO they are very rare in North America and Western Europe

are vitamin A deficiencies common in the US?

when our stem cells decide what they are going to be in terms of a specialized cell - this happens during tissue repair, normal cell turnover -> body is constantly building in repairing cells - vitamin A is very important for helping your cells decide what they are going to become

describe cell differentiation

- form of vitamin D deficiency - occurs in adults - causes a loss of height due to soft bones - risk for hip, spine, and other fractures - related to osteoporosis -> this is porous bones/poor bone quality

describe osteomalacia

- form of vitamin D deficiency - occurs in children - this is when children develop bow legs from soft bones: the lack of vitamin D causes their bones to be soft so the weight of their body causes their legs to bow - this is rare now due to fortified foods (vitamin D milk) and supplementation

describe rickets

they are individual units - rather than long chains

describe the basic structure of vitamins

- the amount of vitamins a certain food contains is easy to determine - the amount of vitamins actually absorbed from the food is much more difficult to determine -> the hard part is determining how much of the food we need to eat to meet the amount we need to absorb - because our body does not absorb 100%

describe the hard part about determining how much vitamins we are getting from our food

- animal products don't vary as much -> you are consuming the animal's storage capacity - tends to be the same - plant sources vary more - amount of vitamins they contain depends on the richness of the soil, etc.

do plant or animal sources vary more in terms of available vitamins

- no -> but they are part of/necessary for the process to get energy from macronutrients

do vitamins provide energy

no, it does not occur a lot naturally in foods but there are a lot of foods that are fortified with vitamin D - milk fortified with vitamin D is a main one

does vitamin D occur a lot naturally in foods

adequate intakes - used when there is not enough research/scientific evidence on something

explain AI

- symptom of vitamin A deficiency - this is when there is keratin build up in the eye - super dry eyes - mucus layer on the eye that keeps them moist is depleted (because vitamin A is involved in making mucus) - this is treatable

explain Bitot's spots

recommended dietary allowance - meets the needs of 98% of the population

explain RDA

tolerable upper limit - this is not the goal - when you get to this level you are probably having side effects of too much -> toxicity

explain TUL

- symptom of vitamin A toxicity - skin turns very yellow/orange - common in babies -> they can't break down vitamin A as well - cured by eating less vitamin A

explain carotenemia

- toxicity is severe but unlikely - sun exposure does not cause toxicity - you probably won't get toxicity through the diet alone - toxicity will usually be the result of supplementation -> high supplementation doses can be toxic

explain causes of vitamin D toxicity

- fat soluble vitamins are less vulnerable to cooking losses - less likely to be lost through cooking - water-soluble vitamins are vulnerable to cooking losses

explain fat-soluble vs water-soluble vitamins when it comes to cooking

some enhance or interfere with absorption

how do enzymes affect bioavailability

there are different things that interact and affect how much we absorb and use of the vitamins - caffeine and tannins can reduce absorption of a lot of different vitamins and minerals (tannins are naturally present in different plant foods) - iron - vitamin C increases iron absorption -> when they are consumed together you will consume more iron - fiber and phytates (high fiber diets) - calcium - absorbed differently depending on form you have it in -> absorbed very well when it is with vitamin D and lactose (milk - 32% absorbed) ; but it is not absorbed well in spinach (5% absorbed)

how do other foods or vitamins/minerals in meals affect bioavailability

- it decreases the vitamin content - it increase the surface area -> increases the amount of area exposed to heat/water -> room to break down more vitamins

how does cutting the food before cooking or washing it affect bioavailability

*the more processed or heated a food is - the more vitamins are lost *the longer you wait after a food is picked -> the more vitamins you lose - raw - steamed - boiled (when you boil a food you lose vitamins -> this can be reduced by using less water to boil) or microwave

how does method of preparation affect bioavailability

*the more processed or heated a food is - the more vitamins it loses *the longer you wait after a food is picked -> the more vitamins you lose - raw food will have the most vitamins/nutrients that can be absorbed - frozen - canned - least

how does the source of food affect bioavailability

- diabetes - multiple sclerosis - heart disease - obesity - cancer - asthma *lack of sun exposure is associated with the above conditions

name some diseases that are related to a lack of vitamin D

- enzymes - can interfere or enhance absorption - inactive forms of vitamins - some of what we eat has an inactive form of vitamins - poor health/aging - alcoholism - low dietary fat (don't have dietary fat then the fat soluble vitamins can't be absorbed) - other foods or vitamins/minerals in the meal - source of food - method of preparation - cutting before cooking or cutting before washing - refrigeration

name some things that affect bioavailability - how much of a vitamin/nutrient we actually absorb and use

A, D, E, and K

name the fat soluble vitamins

- this inactive form isn't going to do what we need it to do - it has to be activated/converted to an active form in our body - some medications, disease states, etc. that interfere with this process -> change the bioavailability

some of the food we eat contains inactive forms of vitamins - how can this affect the bioavailability of these vitamins

20-80 percent

the GI tract absorbs how much vitamin E

DRI's for vitamin D are based off of the assumption that we are getting minimal sunlight exposure - people who get a lot of sunlight won't need as much in diet

whare are the dietary recommendations (DRI's) for vitamin D based off of

the eyes and the skin

what are most deficiencies of vitamin A related to

- they are precursors -> consume in the diet and is inactive - they are inactive forms of vitamins - the body much change them to their active form once they are ingested

what are provitamins

- not enough sun exposure - depends on where you live, what your job is, pigment of skin, if you wear sunscreen - people are consuming less milk

what are some causes of lack of vitamin D

TWO MAIN SOURCES: food and the sun - oily fish, egg yolks, butter, liver (all fat sources - vitamin D is a fat soluble vitamin) - plant sources are often very low in vitamin D

what are some food sources of vitamin D

- serves as an antioxidant - prevents heart disease - prevents/protects against cancers -> protects against DNA mutations caused by free radicals - stabilizes cell membranes - defends against free radical attacks - protects the lungs against oxidative damage -> oxidation = free radicals *does all this by stopping free radicals from doing damage

what are some functions of vitamin E

- where you live/sunlight exposure - skin tone -> the darker your skin is the more your body naturally filters out sunlight = need more vitamin D - how much sunscreen you use -> use more = need more vitamin D

what are some reasons that would change the amount of vitamin D you need to consume

- nuts, seeds, vegetable oil, whole grain, wheat germ oil, fruit, vegetables, and animal products - in the American diet 20% comes from salad oils, margarine, and shortening found in fatty foods because it is a fat soluble vitamin

what are some sources of vitamin E

fatigue, vomiting, abdominal pain, bone and joint pain, loss of appetite, skin disorders, headache, blurred or double vision, and liver damage

what are some symptoms of vitamin A toxicity

- Rickets - Osteomalacia

what are some vitamin D deficiencies

1. stimulates the intestines to absorb calcium and phosphorus - calcium will not go into the cells if you do not consume enough vitamin D = to utilize calcium you need vitamin D 2. stimulates blood calcium mobilization - when the blood is low in calcium, it will release calcium from the bones (this is not what we want to happen but will happen if we don't have enough calcium) 3. if levels of calcium are too high -> it will trigger the kidneys to excrete calcium and it will reduce the absorption of calcium

what are the 3 ways vitamin D regulates blood calcium levels

- liver -> where vitamin A is stored - diary - egg yolks all of these things are high in fat -> vitamin A is fat soluble

what are the different animal food sources of vitamin A (retinoids)

- retinol - retinal - retinoic acid

what are the different forms of retinoids/animal sources of vitamin A

- dark green - yellow-orange vegetables ex: spinach, kale, sweet potatoes

what are the different plant food sources of vitamin A (carotenoids)

- retinoids: animal sources - carotenoids: plant sources - fortified foods -> vitamin is added in/not natural

what are the different sources of vitamin A

vitamin D1-D10 - the most common in the diet are D2 (eryocalciferol) and D3 (cholecaliferol - this is the most common to see)

what are the different versions of vitamin D; what are the most common types

main functions have to do with the eyes and the skin - vision - epithelial cells - cell differentiation - respiratory tract and mucus membranes

what are the main functions of vitamin A

- regulation of cell differentiation and growth (similar to vitamin A) - prevention of cancer cell division - anti-inflammatory properties - regulation of insulin formation and secretion (prevents diabtetes)

what are the other functions of vitamin D

- tocopherols - tocotrienols

what are the two forms of vitamin E

primary and secondary deficiency

what are the two types of vitamin and mineral deficiency

fat and water soluble

what are the two types of vitamins

B vitamins, and vitamin C

what are the water soluble vitamins

the are essential for the normal functioning, growth, and maintenance of the body

what are vitamins essential for

- with sunshine and vitamin D - the more sunshine you get the lower the risk for diabetes - vitamin D deficiency is linked with diabetes -> vitamin D deficiency can lead to insulin resistance and can cause beta cells to die *places that get a lot of sunshine show lower rates of diabetes correlation NOT cause and effect

what do diabetes incidents have an inverse relationship with

- body size - how much polyunsaturated fatty acids we eat: if we don't consume a lot then we don't need a lot of vitamin E; the more we consume = the more we need to prevent it from being oxidized/causing free radicals

what do our vitamin E needs depend on

they contain carbon

what does it mean to say vitamins are organic

means it can cause birth defects

what does the term teratogen mean

the vitamins in them give them their color

what gives vegetables their color

they leave through the urine

what happens if you consume to much water soluble vitamins

hemolysis - breakdown of red blood cells

what is a main symptom of vitamin E deficiency

- when you are not eating enough of the vitamin

what is a primary deficiency

when you are consuming enough of the vitamin/mineral but you body does not recognize, respond to it, or use it the way it should - caused by poor absorption, poor transit through the body, or excessive loss - diseases such as cystic fibrosis or celiac disease cause this to happen; also alcoholism

what is a secondary deficiency

- beta-carotene - the body converts this to vitamin A to make it active and use it

what is an example of a provitamin

refers to how much of what we actually consume turns into what we need -> how much is actually absorbed and how much actually makes it to the blood stream - how much of a vitamin/nutrient we actually absorb and use - this is not going to be 100%

what is bioavailability

all the environmental factors that can change/alter our DNA - what we eat, our lifestyle, active/not active, if we smoke, etc. - these things can cause certain genes to turn on and off

what is epigenome/epigenetics

- result of vitamin E deficiency - breakdown of red blood cells - vitamin E protects cells from being broken down -> when there is not enough vitamin E = more destruction of the cell membranes = red blood cell breakdown

what is hemolysis

- type of vitamin D toxicity - can cause calcium deposits -> higher calcium in the blood, bone loss and maybe kidney stones - this depresses the central nervous system/causes problems with the CNS

what is hypercalcemia

- hypercalcemia

what is one type of vitamin D toxicity

bow legs

what is the classic sign of rickets

- DRI for for infants, children, and adolescents = consume a minimum of 400 IU of daily vitamin D beginning soon after birth - people between 1 and 70 years should consume 600 IU per day - over the age of 70 = 800 IU per day

what is the dietary recommendation for vitamin D

vitamin D

what is the hormone that regulates blood calcium levels

- free radicals are a normal thing that forms in the body when oxygen reacts with a compound - free radicals are very unstable because they have 1 unpaired electron - because of this, the cell wants to get another electron to be balanced - it steals from a neighboring cell -> it is no longer unbalanced but now the cell it just stole from is = new free radical - this causes a chain reaction in which the cells just keep stealing electrons from each other and forming new free radicals - this can cause cancer and other health problems *vitamin E donates electrons to stop this process/this chain reaction from repeating itself -> it stops it from causing damage - this helps prevent heart disease, cancer, etc. this is what antioxidant means = prevent free radicals from doing damage

how does vitamin E work as an antioxidant

- mucus membranes are in your nose and your mouth - these mucus membranes have a very important job of keeping bacteria out of our body -> they get stuck in the mucus and can't make it out of our body - if you have low vitamin A it can interfere with our immune system -> the bacteria can make it into our body cause there is no mucus to keep them out

how is vitamin A involved in the respiratory tract and mucus membrane

40-90% of vitamins we consume are absorbed -> depends on how much we are taking in - the more vitamins we consume = the less our body absorbs because we don't need as much of them -> it has already absorbed what it needs

how much of the vitamins we consume are absorbed

very small amounts -> mg

how much vitamins do we need

vitamin D protects against certain cancers and other chronic diseases

in general, what does vitamin D protect against

salad oils, margarine, and shortening

in the American diet: 20% of vitamin E comes from

NO - fat soluble vitamins are stored in the body so if you don't consume enough you can just draw from your storage -> can do months without consuming

is it a big deal if you don't consume enough fat soluble vitamins all the time

no toxicity is rare through the diet -> usually only happens through supplements

is it easy to get fat soluble vitamin toxicity

no it is not always necessary through the diet - the body makes plenty of with regular exposure to sunlight

is it necessary to consume vitamin D through the diet to get - why or why not

no, it is rare in north America

is vitamin E deficiency common

- our genome is all of our DNA - our genetic code that makes us who we are - epigenetics is any environmental factors that can change/alter our DNA -> these things can cause certain genes to turn on and off - vitamin D has a direct effect on gene regulation -> direct effect on all of this - obesity can be due to genetic mutations - can predispose people to obesity - correlation/relationship between vitamin D and obesity -> as vitamin D deficiency increases, so does your chance of obesity (correlation NOT cause and effect relationship)

what is the link between vitamin D and obesity

it is a hormone that regulates blood calcium levels

what is the main function of vitamin D

can interfere with blood clotting - usually only due to high supplementation

what is the main side effect of vitamin E toxicity

beta-carotene

what is the main type of carotenoid/plant source of vitamin A

eryocaliciferol

what is the name of vitamin D2

cholecaliferol

what is the name of vitamin D3

- recommended that babies drink milk fortified with vitamin D until their 2nd birthday - babies need a lot of vitamin D because their bones are forming - breast milk does not contain a lot of vitamin D

what is the recommendation for babies for vitamin D and why

alpha-tocopherol

what is the type of vitamin E that is considered for the human requirement

child blindness

what is vitamin A deficiency the leading cause of worldwide

- vitamin A is involved in keratinization of the skin - epithelial cells are on your skin, on the outsides of blood vessels, your urinary tract, your organs, etc. - vitamin A is necessary for cell differentiation -> help stem cells decide what they are going to be in terms of specialized cells - helps cells decide what they are going to become - vitamin A is also involved in the respiratory tract and mucus membranes

what is vitamin A's function with epithelial cells

- vitamin A plays a vital role in the retina - helps the eyes adapt from light to dark conditions - plays a role in manufacturing rhodopsin in the retina -> this is a pigment that is highly sensitive to light -> when we don't have enough of this (formed from vitamin A) we can have night blindness - an early sign of vitamin A deficiency is night blindness -> inability of your body to adapt when you are in the dark = can't see in the dark

what is vitamin A's function with vision

bone health

what is vitamin D essential for

the sunshine vitamin

what is vitamin D known as

all of your DNA that make you who you are (genetic code)

what is your genome

may be a protector against aging effects -> included in antiaging products

what may be some benefits of vitamin E

cooking, processing, and storage can reduce vitamin E content - refining and purifying oils takes a substantial toll processing -> one example is when wheat is processed = remove the germ which contains all the vitamins -> removes all the vitamin E making oils -> when they are refined or purified they remove a lot of the vitamin E during the process - they often remove so much of the vitamin E during this process that they use the biproduct to make vitamin E supplements

what things may reduce vitamin E content

fish oils - are very fatty and contain a lot of vitamin A

what type of supplements are especially dangerous for vitamin A toxicity

- 1900-1920 there was a very high rate of rickets -> many children disabled due to rickets - this was during the industrial revolution and people were transitioning from farm work where they got a lot of sun, to city work in the factories where they didn't get sun - this was resolved in the 1930's - rates of rickets went down - milk became fortified with vitamin D; parents started giving their children cod liver (very high in fat soluble vitamins) - from 1920-1970 rickets was not common

when and why was the rate of rickets very high and when and why did it start getting better

during pregnancy - typically not advised to supplement during this time

when is a time that vitamin A should be used with caution

- when people have fat malabsorption -> can't absorb fat = can't absorb fat soluble vitamins - or rare genetic disorders

when is it likely for vitamin E deficiency to occur

fat soluble vitamins are absorbed with fat into the lymphatic system

where are fat soluble vitamins absorbed into

in the liver and adipose tissues

where are fat soluble vitamins stored

they are absorbed into the bloodstream

where are water soluble vitamins absorbed into

- most from animal sources - get 1/4 to 1/3 from fruits and veggies

where do most people get their sources of vitamin A

NOT stored in the liver like other fat soluble vitamins - stored mainly in adipose tissue -> 90% is stored in adipose tissue - 10% is stored in the cells/in the cells membranes (fatty membranes)

where is vitamin E stores

newborns, the impoverished, people with alcoholism or liver disease, fat malabsorption syndromes -> cause they can't absorb fat soluble vitamins

who is most at risk for vitamin A deficiency

because the more you eat, the more vitamin E you need to prevent it from being oxidized/causing free radicals

why do we need more vitamin E if we eat more polyunsaturated fatty acids

- fat soluble vitamins are absorbed in fat - if you have low dietary fat -> there is not fat for the fat soluble vitamins to be absorbed in

why does low dietary fat affect bioavailability

- fat soluble vitamins are stored in the body - excessive intake can exceed storage capacity and have toxic effects

why is excessive intake of fat soluble vitamins dangerous

2000-today there has been a 10 fold increase in rickets - we are breast feeding longer -> this is good but breast milk is not high in vitamin D -> could lead to rickets if vitamin D is not supplemented for (recommended to supplement all children over 2 months) - increased obesity -> relates to vitamin D deficiency - if you are born to a mom that has a vitamin D deficiency it will make you more prone to vitamin D deficiency - more vegetarian children (plants are low in vitamin D) - children are more likely to drink sweetened juice/beverages than they are to drink milk

why is the rate of rickets increasing again today

- vitamin A is a teratogen -> means it can cause birth defects - vitamin A determines cell differentiation -> which stem cells turn into your organs, which ones turn into your skin, which ones go to GI system, etc. - if you have huge amounts of vitamin A - your cell differentiation can get all out of whack -> can cause birth defects - can cause a cleft pallet (babies lip or mouth do not form properly), heart abnormalities, brain malfunction, and miscarriage

why is vitamin A advised to be used with caution during pregnancy

- it is synthesized and functions like a hormone -> it is produced in one part of the body but regulates function in another part of the body

why is vitamin D classified as a hormone

it has not been processed so it still contains the germ which contains all the vitamins - contains vitamin E

why is whole gram a source of vitamin E