Nutrition Chapter 8
Vitamin K Sources
1. Can be synthesized by bacteria in the intestine 2. green leafy veggies, cabbage, liver, milk, eggs
Folate Funcitons
- Active in cell division - Needs increase during times of growth
Folate Food Sources
- liver, legumes, and leafy green vegetables - oranges, orange juice, and cantaloupe - fortified grains
Vitamin C Function
1. Collagen Formation (glue that attaches one cell to another) 2. Antioxidant (protects water-soluble substances from oxidation and enhances iron absorption) 3. Amino acid metabolism 4. Possible Antihistamine 5. Cancer prevention and treatment (being searched) 6. Role of Stress
Getting vitamins from food rather than supplements (1) one's risk of toxicity and (2) one's risk of deficiency
1. decreases 2. decreases (unless malnourished)
Food contains (1), (2), and (3) that are not included in supplements.
1. fiber 2. phytochemicals 3. energy
When selecting a vitamin-mineral supplement, you should be careful to choose a (1) supplement that has nutrient levels (2) or (3)the RDA, but not exceeding it. When supplements contain 10 or more times the RDA for a nutrient, they are considered to be a (4).
1. single, balanced 2. less than 3. equal to 4. megadose
Safe limits of Vit C
100-300 mg/d Recommended: Men = 90mg Women = 75mg
Oxidative damage and disease includes...
Age-related blindness, alzheimers, arthritis, cataracts, diabetes, and kidney disease
Folate Deficiencies
Anemia, GI tract deterioration, neural tube defects, CV disease risk
Vitamin B12 Foods
Animal Products
Good Sources of Folate
Beef liver (cooked), pinto beans (cooked), asparagus, avocado, lentils (cooked), spinach (raw), enriched cereal, beets **NOTICE SAME AS VITAMIN C!**
Vitamin B Deficiencies
Beriberi: deficiency of thiamin Pellagra: deficiency of niacin Sources of deficiencies: poverty, ignorance, illness, alcohol abuse
Vitamin K Function
Blood clotting, synthesis of several bone proteins
Vitamin C Food Sources
Citrus foods Cantaloupe Strawberries Broccoli Brussel Sprouts (gross) Liver & Kidneys Potatoes
Beta-Carotene is found where?
Dark green and deep orange vegetables and fruits
Enrichment vs Fortification
Enrichment: adding nutrients to meet a specific standard Fortification: addition of nutrients that were NOT originally present or were in very insignificant amounts
Name the fat-soluble and water-soluble vitamins. Which are stored in the body, and therefore do not have to be ingested daily?
Fat: Vitamin A,D,E,K Water: B vitamins (Thiamin, Riboflavin, Niacin, Pantothenic acid, Biotin, Vitamin B6, Folate, Vitamin b12) and Vitamin C Fat soluble vitamins are stored in fat cells and do not have to be ingested daily.
Name a general category of food that is a reliable source of most B vitamins.
Grains
Food Sources of Vitamin D
It can be synthesized from the body with help of sunlight. Eggs, liver, butter, fortified milk.
Vitamin C Deficiencies
Latent Scurvy - gums bleed (discovered w sailors) Overt Scurvy - muscles including heart may degenerate; skin becomes rough, brown, scaly, and dry; wounds fail to heal; fractures occur; teeth become loose; anemia and infections
Vitamin B12 Deficiencies
Loss of intrinsic factor for absorption, nerve deterioration (leading to paralysis and nerve damage)
Vitamin C Toxicity
Nausea, ab cramps, diarrhea, interference with warfarin and dicumarol, iron overload
Vitamin D Toxicity
One of the most likely to become toxic vitamins. It will raise the blood calcium concentration and cause kidney stones.
Antioxidants do this...
Protect other compounds from attack of oxygen Free radicals can form from oxidation
Vitamin K Deficiency
RARE
Vitamin E Toxicity
Rare. Interfere with blood clotting action of Vit-K and enhance the action of anticoagulant meds
Vitamin K Toxicity
Rare; high doses can interfere with anticoagulant medications
Vitamin D Deficiencies
Rickets (children), osteomalacia (poor mineralization of bone), osteoporosis (reduced bone density)
Name some other food sources that would contain water-soluble vitamins.
Whole wheat Pork (thiamin) Milk/milk products (riboflavin) meat/poultry/fish (niacin) Protein-rich meat, fish, and poultry (vitamin b6) Animal products (vitamin B12)
Vitamin E Food Sources
antioxidant-rich vegetables and fruits, whole grains, nuts, vegetable oils and products made from oil
Good Sources of Vitamin C
beef liver (cooked), pinto beans (cooked), asparagus, avocado, lentils (cooked), spinach (raw), enriched cereal, and beets
Vitamin A Deficiency
cell differentiation and mutation is impaired, night blindness, loss of color vision
Vitamin B food sources
enriched breads and grains
Vitamin E Deficiency
erythrocyte hemolysis--red blood cells tend to break open and spill their contents. Hemolytic anemia--having too few red blood cells.
Beta-Carotene is an example of a what?
extremely effective antioxidant
Vitamin A Function
gene expression and regulation, maintain healthy cornea, light detection in retina, protect skin from sun damage, anti-infective, reproduction
Vitamin D Function
is actually a hormone--target organs are small intestine, kidneys, and bones. Vitamin D suppresses or activates the activity of genes that regulate cell growth and the immune system Makes calcium and phosphorous available in the blood and stimulates GI absorption
Vitamin A Food Sources
liver, butter, eggs, milk products
Vitamin E Function
protects other substances from oxidation. It has an antioxidant effect on the lungs. Protects the lungs from air pollutants. Protects LDL from oxidation.
Toxicity of Vitamin A
teratogenic effect causing spinal cord injury, weaken bones
Vitamin B12 Function
used to activate folate and assists folate in cell division