Chapter 7: The Vitamins
Vitamin B6 (Pyridoxine) Toxicity
-Depression -Fatigue -Impaired memory -Irritability -Headaches -Nerve damage causing numbness and muscle weakness progressing to an inability to walk and convulsions -Skin lesions
Thiamin (Vitamin B1) Function
-Energy metabolism -Occupies a special site on nerve cell membranes
Vitamin B6 (Pyridoxine) Deficiency
-Greasy dermatitis -Convulsions -Weakened immune response -Weakness -Psychological depression -Confusion -Irritability -Insomnia
Thiamin (Vitamin B1) Food Sources
-Green peas -Pork chop -Waffles -Enriched pasta -Enriched wheat bagel -Enriched cereal -Sunflower seeds -Baked potato -Black beans
Vitamin A Toxicity Symptoms
-Headache -Vomiting -Vertigo -Blurred vision -Uncoordinated muscles -Increased pressure inside the skull -Birth defects -Liver and bone abnormalities -Brain and nerve disorders
Function of Vitamin D
-Helps absorb calcium -Keeps teeth and bones strong -Cell differentiation
Vitamin D Toxicity Symptoms
-Kidney and liver failure -Elevated blood calcium -Excessive thirst -Headache -Nausea -Weakness -Functions as a hormone -Affects how cells grow, multiply, and specialize
Vitamin C Deficiency Symptoms
-Loss of appetite -Weakness -Bleeding gums -Scurvy -Bruises -Frequent infections -Joint pain
Vitamin C Toxicity Symptoms
-Nausea -Abdominal cramps -Diarrhea -Rashes -Interference with certain medications -Aggravation of gout and kidneys stones
Vitamin C Food Sources
-Oranges -Grapefruit -Broccoli -Green peppers -Sweet potatoes -Strawberries -Tomatoes -Bok choy
Niacin (Vitamin B3) Toxicity
-Painful flush -Hives -Rash -Excessive sweating -Blurred vision -Liver damage -Impaired glucose tolerance
Niacin (Vitamin B3) Deficiency
-Pellagra -Mental depression -Apathy -Fatigue -Loss of memory -Headache -Diarrhea -Abdominal pain -Vomiting -Swollen, smooth, bright red or black tongue
Vitamin B12 (Cobalamin) Deficiency Symptoms
-Pernicious anemia -Nerve damage
Vitamin D Deficiency Symptoms
-Rickets -Muscle Spasms -Low bone density during adolescence -Osteomalacia -Malformed teeth
Sources of Vitamin D
-Seafood (sardines, salmon, mackerel, and tuna) -Enriched cereal -Fortified milk -Cod-liver oil -Sunlight
Function of Vitamin A
-Vision -Gene expression -Cell differentiation -Maintenance of body linings and skin -Immune defenses -Normal development of cells -Growth of the body -Critical in male and female reproductive functions
Current recommendations for fruit and vegetable intakes are for us to consume a variety from each category on a daily basis. What are the two vitamins that are abundant in leafy greens and citrus fruits, as well as other fruits and vegetables? a. riboflavin and vitamin K b. vitamin B12 and thiamin c. folate and vitamin C d. vitamin A and vitamin E e. thiamin and vitamin C
C
True or False: Water-soluble vitamins are easily absorbed and stored in the liver.
False; Fat-soluble vitamins are actually stored in the liver
True or False: The best way to select foods that are rich in vitamins is to make sure that each food selected is the richest source of a particular vitamin you need.
False; It is not possible to know which food has the richest source of the vitamin needed because food labels give limited vitamin information
True or False: The theory that vitamin C prevents or cures colds is well supported by research.
False; No study to date has conclusively demonstrated that vitamin C can prevent colds or reduce their severity.
True or False: Vitamin E supplements improve the blood clotting activity of vitamin K.
False; Remember that too much of Vitamin E actually interferes with Vitamin K's function
True or False: Vegetarians should take a vitamin supplement because plants are grown in soil that is deficient in nutrients.
False; Strict vegetarians, like vegans, may need vitamin supplements, but that is because their diet lacks vitamin B12, vitamin D, iron, and zinc
True or False: The FDA has extensive regulatory control over supplement sales.
False; The FDA has little control over supplement sales
True or False: Vitamin A supplements can help treat acne.
False; Vitamin A supplements have no effect on acne.
True or False: Vitamin E is an antioxidant that protects saturated fat from oxidation.
False; Vitamin E protects polyunsaturated fat from oxidation
True or False: The most important and well-known role of vitamin D is to help synthesize proteins that help clot blood.
False; Vitamin K helps to clot blood
True or False: Vitamins are calorie-dense nutrients that are needed in tiny amounts in the diet and help to drive cellular processes.
False; Vitamins don't yield energy
True or False: Fat-soluble vitamins are easily absorbed and excreted in urine.
False; Water-soluble vitamins are easily absorbed and excreted in urine
Vitamin Needed to Activate Vitamin B12
Folate
Biotin and Pantothenic Acid Food Sources
Found in well-balanced diets
What Does Vitamin A Have to Do With Gene Regulation?
Genes are regulated by retinoic acid, which is derived from Vitamin A.
Beta-carotene Toxicity Symptoms
Harmless yellowing of skin
Why is Vitamin A Significant in Cell Differentiation?
If Vitamin A is deficient, cell differentiation would be impaired, causing certain cells to not mature, eventually leading them to die off.
Vitamin E Toxicity Symptoms
Interference with vitamin K's function
Vitamin B12 (Cobalamin) Function
Maintain the sheath that surround and protect nerve fibers
Folate Toxicity
Masks B12 deficiency symptoms
Thiamin (Vitamin B1) Toxicity
None
Riboflavin (Vitamin B2) Toxicity
None Known
Vitamin B12 (Cobalamin) Toxicity
None Known
Biotin Deficiency and Toxicity Symptoms
None Reported
Another Name for Vitamin B6
Pyridoxine
Vitamin E Deficiency Symptoms
Red blood cell breakage and nerve damage
Vitamin K Deficiency Symptoms
Red blood cell breakage, abnormal bone formation
Why is Vitamin A Significant in Reproduction and Growth?
Reproduction: It participates in sperm development and it supports in normal fetal development during pregnancy. Vitamin A is crucial for the formation of the spinal cord, heart, and other organs for the developing embryo Growth: Bones have to dismantle the old bone structures and replace them with the new bone structure. Vitamin A is needed during the dismantling process.
What Other Vitamin Lacks When Thiamin is Lacking
Riboflavin
Night Blindness
Slow recovery of vision after flashes of bright light at night
Vitamin E Food Sources
Sunflower seeds, almonds, vegetable oils, fortified cereals, safflower oil, wheat germ, and canola oil
Vitamin K Function
Synthesis of blood-clotting proteins and bone proteins
What Happens When the Molecule Rhodopsin Gets Bleached?
The Vitamin A part of the molecule gets broken off, initiating the signal that conveys that sensation of sight to the optic center of the brain. Afterward, the Vitamin A would bind to the rhodopsin again.
What is the active form of vitamin A? Where is it stored?
The active form of vitamin A is retinol and it is stored in the liver.
What Happens When Light Falls on the Eye?
The light would pass through the cornea and strikes that cells of the retina, bleaching the molecules of rhodopsin.
True or False: A B vitamin often forms part of an enzyme's active site, where a chemical reaction takes place.
True
True or False: A high incidence of macular degeneration is related to beta carotene deficiency.
True
True or False: A plant lacking a mineral or vitamin cannot bear fruit for consumption.
True
True or False: Advanced vitamin A deficiency can lead to permanent blindness.
True
True or False: B vitamins act as parts of coenzymes.
True
True or False: Most water-soluble vitamins are not stored in tissues to any great extent.
True
True or False: Newborns get a dose of Vitamin K once they come out the womb.
True
True or False: Some water-soluble vitamins are destroyed when exposed to light, heat, or oxygen during processing.
True
True or False: Spina bifida is caused by a deficiency in folate.
True
True or False: The absorption of B12 is dependent upon the presence of the intrinsic factor in the stomach acid
True
True or False: The amino acid tryptophan can be converted to niacin.
True
True or False: The main role of vitamin K is to help activate proteins that help blood clot.
True
True or False: The most toxic of all the vitamins is Vitamin D
True
True or False: Vegetables and citrus fruits are excellent sources of vitamin C.
True
True or False: Vitamin D can be obtained from sunlight.
True
True or False: Vitamin D functions as a hormone to help maintain bone integrity.
True
True or False: Vitamin K is necessary for the synthesis of key bone proteins.
True
True or False: Night blindness and xerophthalmia are the early and late stages of a vitamin A deficiency.
True; Remember that Vitamin A plays a huge role in eyesight
True or False: Vitamin D deficiency in children can lead to an abnormality of bone formation called rickets.
True; Remember that Vitamin D plays a huge role in bone formation
True or False: The use of excess antibiotics could deplete Vitamin K
True; Remember that antibiotics kill bacteria in the colon leading to the decrease of Vitamin K.
True or False: Folate intake before and during pregnancy is related to neural tube defects.
True; Remember that women are recommended to consume enough folate before and during pregnancy to reduce the risk their child having a neural tube defect.
True or False: Smoking increases the need for vitamin C.
True; You have to ingest more vitamin C because it is an antioxidant and smoking causes free radicals to enter the body.
Pantothenic Acid Function
Used for energy release and metabolism
Another Name for Thiamin
Vitamin B1
Folate Supplements Make What Other Vitamin's Deficiency Symptoms?
Vitamin B12
Another Name for Riboflavin
Vitamin B2
Another Name for Niacin
Vitamin B3
Another Name for Pantothenic Acid
Vitamin B5
Another Name for Biotin
Vitamin B7
Why Do People Think that Vitamin C Strengthen the Immune System?
Vitamin C protects the immune cells from the free radicals that they generate to use during assaults on bacteria and other invaders
How Does Vitamin D Replenish Blood Calcium?
Vitamin D uses the skeleton (the vast warehouse of calcium), digestive tract (increases absorption of calcium from food), and kidneys (recycles calcium)
Xerophthalmia
When the keratin worsens, leading to permanent blindness
Why is Vitamin A Significant in Immune Defenses?
Without sufficient Vitamin A, the genes involved in immunity will produce an altered response to infection that weakens the body's defenses.
A deficiency of niacin may result in which disease? a. pellagra b. beriberi c. scurvy d. rickets
a
Fat-soluble vitamins are mostly absorbed into _______. a. the lymph. b. the blood. c. the extracellular fluid. d. b and c.
a
The more protein people eat, the more _____ will be consumed. a. Vitamin B6 b. Biotin c. Thiamin d. Niacin
a
The water-soluble vitamins are characterized by all of the following except a. excesses are stored and easily build up to toxic levels. b. they travel freely in the blood. c. excesses are easily excreted and seldom build up to toxic levels. d. b and c.
a
Vitamin supplements that cause the malformation of a fetus a. Vitamin B12 and C b. Niacin and Thiamin c. Riboflavin and Vitamin D d. Vitamin A and E
a
Which of the following is (are) rich source(s) of vitamin E? a. raw vegetable oil b. colorful foods, such as carrots c. milk and milk products d. raw cabbage
a
Which symptom is not associated with vitamin B deficiency? a. increased appetite b. nausea c. irritability d. muscle pain e. forgetfulness
a
Which vitamin is mismatched with its deficiency? a. vitamin D - pernicious anemia b. thiamin - beriberi c. vitamin C - scurvy d. niacin - pellagra e. vitamin K - excessive bleeding
a
Which individual has a valid reason to take a vitamin/mineral supplement? a. someone who is addicted to drugs or alcohol b. someone who is feeling tired and wants a supplement to provide energy c. someone who is stressed and does not get enough exercise d. someone who believes that food grown on today's soils lack nutrients e. someone who does not like to eat vegetables
a; Smokers, for example, need an increased intake of Vitamin C in order to get rid of the free radicals that cigarettes bring into the body.
A person who drinks excessive amounts of alcohol is causing a deficiency in _____. a. niacin b. thiamin c. riboflavin d. biotin
b
Beriberi results from a deficiency of a. niacin. b. thiamin. c. vitamin C. d. vitamin B12
b
Of all the vitamins, _____ is most likely to interact with medications. a. thiamin b. folate c. riboflavin d. niacin e. vitamin C
b
The eating pattern that best provides nutrients a. singles out a rich source for each nutrient and focuses on these foods. b. includes a wide variety of nutrient-dense foods. c. is a Western eating style that includes abundant meats and fats. d. singles out rich sources of certain phytochemicals and focuses on these foods.
b
Water-soluble vitamins are mostly absorbed into a. the lymph. b. the blood. c. the extracellular fluid. d. b and c.
b
What best describes the role of Vitamin D? a. removes free radicals from the body b. regulates blood calcium and phosphorus c. blood clotting d. impairs eyesight
b
Which food item has the highest amount of vitamin C? a. 1 oz. steak b. 1/2 cup sweet red pepper c. 1/2 cup rice d. 1 cup yogurt e. 1/2 cup carrots
b
Which of the following vitamins are classified as fat-soluble? a. vitamins B and D b. vitamins A, D, E, and K c. vitamins B, E, D, and C d. vitamins B and C
b
Which of these B vitamins is (are) present only in foods of animal origin? a. niacin b. vitamin B12 c. riboflavin d. a and c
b
Which type of supplement is the most appropriate choice? a. one that comes in chewable form b. one that provides all the vitamins and minerals in amounts smaller than or close to the intake recommendations c. one that provides more than the DRI recommended intake for vitamin A, vitamin D, and all minerals d. one that provides more than the Tolerable Upper Intake Level for calcium e. one that is in liquid form
b
You have a friend who eats a lot of highly processed foods, fast foods, and convenience foods, but does drink fortified milk. You could share with your friend that she is at risk for developing _____ deficiency. a. thiamin b. vitamin E c. vitamin D d. riboflavin e. vitamin A
b
Riboflavinosis results from a deficiency of _____ a. Vitamin B1 b. Vitamin B2 c. Vitamin B5 d. Vitamin B6
b; Remember that Vitamin B2 is riboflavin
A woman who is on a low-carbohydrate diet for weight loss may have difficulty maintaining an adequate level of the B vitamins thiamin, riboflavin, niacin, and folate. What characteristic of her diet would cause this? a. exclusion of fruits b. exclusion of grains and cereals c. exclusion of starchy vegetables d. exclusion of dairy e. exclusion of meat and fat
b; Remember that grains and cereals are enriched with thiamin, riboflavin, niacin, and folate
B vitamins often act as a. antioxidants. b. blood clotting factors. c. coenzymes. d. none of the above.
c
Orange juice exposed to air will lead to the loss of ____ a. Vitamin E b. Vitamin B c. Vitamin C d. Vitamin D
c
The deficiency disease that includes red spots and swollen and bleeding gums is _______. a. beriberi b. pellagra c. scurvy d. HIV/AIDS
c
Vitamin E is famous for its role a. in maintaining bone tissue integrity. b. in maintaining connective tissue integrity. c. in protecting tissues from oxidation. d. as a precursor for vitamin C.
c
Which of the following describes the fat-soluble vitamins? a. few functions in the body b. easily absorbed and excreted c. stored extensively in tissues d. a and c
c
Which statement regarding water-soluble vitamins is not true? a. Some water-soluble vitamins are destroyed when exposed to light, heat, or oxygen during processing. b. Water-soluble vitamins easily dissolve and drain away with cooking water. c. Water-soluble vitamins are easily absorbed and stored in the liver. d. Foods never deliver toxic doses of the water-soluble vitamins. e. Water-soluble vitamins are easily excreted in the urine.
c
You have a friend who has been experiencing appetite loss, nausea, vomiting, and increased urination and thirst. A medical examination reveals that calcium has been deposited in the friend's blood vessels and kidneys. Based on these signs and symptoms you suspect that your friend has been taking supplements of _____. a. vitamin A b. vitamin K c. vitamin D d. vitamin E e. vitamin B1
c
If you eat a food that contains a large dose of thiamin and riboflavin, what will most likely happen to the thiamin and riboflavin? a. They will be stored in the body tissues for later use as needed. b. They will increase the destruction of free radicals in the body. c. They will be excreted if not used on the day they are absorbed. d. They will be stored in fat cells, which can lead to toxicity. e. They will promote the production of red blood cells.
c; Remember that thiamin and riboflavin are B-vitamins, which are under the category of water-soluble vitamins
A girl has stopped growing prematurely. This is due to the lack of _____. a. Vitamin D b. Vitamin E c. Phosphorous d. Vitamin A
d
In adults with vitamin D deficiency, poor bone mineralization can lead to _______ a. pellagra. b. pernicious anemia. c. scurvy. d. osteomalacia.
d
The DRI for Vitamin C is ______. a. 15 mg/day b. 25 mg/day c. 40 mg/day d. 75 mg/day
d
The DRI for vitamin E is _____ milligrams a day for adults. a. 5 b. 8 c. 10 d. 15 e. 20
d
Vitamin C deficiency symptoms include a. red spots. b. loose teeth. c. anemia. d. all of the above.
d
Vitamin K a. can be made from exposure to sunlight. b. can be obtained from most milk products. c. can be made by digestive tract bacteria. d. b and c
d
Which characteristic is LEAST likely to apply to a fat-soluble vitamin? a. toxic in excess b. dissolves in lipids c. requires bile for absorption d. easily absorbed and excreted in urine e. commonly found in foods that contain fat
d
Which of the following foods is (are) rich in beta-carotene? a. sweet potatoes b. pumpkin c. spinach d. all of the above
d
Which of the following is least likely to contribute to cases of rickets in the U.S.? a. increased time spent indoors b. dark skin pigmentation c. a preference for soft drinks over milk in adolescents d. increased physical activity in organized sports e. use of UV-blocking sunscreen
d; the other answer choices would cause a decrease in Vitamin D intake
An estimated 5 million of the world's preschool children suffer from signs of vitamin _____ deficiency. a. C b. E c. B12 d. D e. A
e
The need for vitamin E rises as people consume more _____ because it requires antioxidant protection by the vitamin. a. meat b. fried food c. trans fat d. saturated fat e. polyunsaturated fat
e
Which vitamin supplement is known to cause malformations of a fetus? a. vitamin K b. thiamin c. vitamin B12 d. vitamin C e. vitamin A
e
Which vitamin's main role is to help activate proteins that help blood clot? a. C b. beta-carotene c. D d. E e. K
e
Define Vitamin
essential, noncaloric, organic nutrient needed in tiny amounts of the diet
Vitamin K is produced by what?
intestinal bacteria
What is warfarin?
medication that stops Vitamin K's clotting action
Function of Vitamin E
provides antioxidants, which protects cell membranes, regulates oxidation reactions, and protects polyunsaturated fats
To raise the level of blood calcium, vitamin D acts at these three body locations:
skeleton, digestive tract, and kidneys
Xerosis
when keratinization worsens causing cornea dryness
Vitamin B6 (Pyridoxine) Function
-Aids in the conversion of tryptophan to niacin. -Plays important roles in the synthesis of hemoglobin and neurotransmitters, the communication molecules of the brain. (For example, vitamin assists the conversion of the amino acid tryptophan to the mood-regulating neurotransmitter serotonin.) -Assists in releasing stored glucose from glycogen and thus contributes to the regulation of blood glucose. -Plays roles in immune function and steroid hormone activity. -Is critical to the developing brain and nervous system of a fetus; deficiency during this stage causes behavioral problems later.
Folate Deficiency
-Anemia -Diminished immunity -Abnormal digestive function -Neural tube defects, like spina bifida
Vitamin C Functions
-Antioxidant -Maintaining connective tissue (collagen) -Boost iron absorption -Reduces tissue inflammation -Helps to produce carnitine -Helps to create certain hormones
Vitamin B6 (Pyridoxine) Food Sources
-Beef liver -Bananas -Sweet potato -Baked potato -Chicken breast -Spinach
Riboflavin (Vitamin B2) Food Sources
-Beef liver -Cottage cheese -Enriched cereal -Spinach -Milk -Yogurt -Pork chop -Mushrooms
Folate Food Sources
-Beef liver -Pinto beans -Asparagus -Avocado -Lentils -Spinach -Cereal -Beets
Thiamin (Vitamin B1) Deficiency
-Beriberi -Enlarged heart -Heart failure -Muscular weakness -Pain -Apathy -Poor short-term memory -Confusion -Irritability -Difficulty walking -Paralysis -Jerky eye movements -Anorexia -Weight loss
Food Sources for Vitamin A
-Carrots -Sweet potatoes -Spinach -Apricots -Fortified milk -Beef liver -Bok choy
Niacin (Vitamin B3) Food Sources
-Chicken breast -Pork chop -Baked potato -Tuna -Cereal -Mushrooms
Vitamin B12 (Cobalamin) Food Sources
-Chicken liver -Sirloin steak -Cottage cheese -Pork roast -Sardines -Tuna -Swiss cheese -Enriched cereal
Riboflavin (Vitamin B2) Deficiency
-Cracks at the corners of the mouth -Sore throat -Hypersensitivity to light -Ariboflavinosis
Vitamin A Deficiency Symptoms
-Xerosis -Blindness -Impaired growth -Impaired immunity -Keratin lumps on skin
Thiamin DRI Recommendation
1.2 mg/day for men 1.1 mg/day for women
Riboflavin DRI Recommendation
1.3 mg/day for men 1.1 mg/day for women
Vitamin B6 DRI Recommendation
100 mg/day for adults
If a person consumes a diet that provided 1,200 micrograms of beta-carotene from food, how much retinol will this supply in the body?
100 micrograms
DRI Recommended Intake for Vitamin K
120 mg/day for males and 90 mg/day for females
DRI Recommended Intake for Vitamin E
15 mg/day
DRI Recommended Intake for Vitamin D
15 mg/day for 19-70 year olds 20 mg/day for 70 year olds and up
Niacin DRI Recommendation
16 mg/day for men 14 mg/day for women
Vitamin B12 DRI Recommendation
2.4 mg/day for adults
Folate DRI Recommendation
400 mg/day for adults
Vitamin C DRI Recommendation
90 mg/day for men 75 mg/day for women For smokers: 125 mg/day for men 110 mg/day for women
DRI Recommended Intakes for Vitamin A
900 micrograms a day for men and 700 micrograms a day for women
Active form of Vitamin E
Alpha-tocopherol
Water-Soluble Vitamins
B vitamins and Vitamin C
Vitamin K Food Sources
Cabbages, spinach, soybeans, kale, asparagus, and salad greens
Vitamin D Deficiency May Invite the Following
Cardiovascular diseases and risk factors, some cancers, respiratory infections, such as tuberculosis and the flu, inflammatory conditions, multiple sclerosis, and a higher risk of death
Another Name for Vitamin B12
Cobalamin
Folate Function
DNA synthesis
What does vitamin A have to do with sustaining normal eyesight?
Deals with light perception at the retina, maintenance of a healthy cornea, and it serves as part of the rhodopsin molecule, which is the light-sensitive pigment in retina
Biotin Function
Energy metabolism
Niacin (Vitamin B3) Function
Energy metabolism
Riboflavin (Vitamin B2) Function
Energy metabolism
Why Does Vitamin A Need to be Replenished Continuously?
Every time the reaction dealing with the eye and light takes place, little Vitamin A gets destroyed each time.
True or False: Eating an excess of Vitamin A is as dangerous as ingesting supplements of the same amount.
False
True or False: Oatmeal has a significant amount of Vitamin D.
False
True or False: Vitamin C plays a role in maintaining bone density.
False
