Water Soluble Vitamins: B Vitamin and C

Flashcards covering key concepts related to water-soluble vitamins B and C, their functions, deficiencies, sources, and preservation methods.

What is a vitamin?

An organic compound that is essential to life, needed in minute amounts, and cannot be synthesized in sufficient quantities by the body.

What constitutes a vitamin deficiency?

Absence of a vitamin from the diet for a defined period results in symptoms that can be cured with resupply of the substance.

Precursor (Provitamin)

A form in which some vitamins occur in foods; these are transformed chemically into active vitamin forms in the body.

How do vitamins differ from carbohydrates, fats, and proteins?

Vitamins are individual units not linked together, do not release energy, and are needed in milligrams or micrograms rather than grams.

Bioavailability

The amount of a nutrient that is absorbed and used by the body, influenced by digestion efficiency, nutrition status, and food preparation methods.

Vitamin Toxicity

The highest amount of a nutrient that is unlikely to cause harm, established by Dietary Reference Intakes (DRIs).

Water Soluble Vitamins

Vitamins that are absorbed directly into the blood, travel freely, do not store in the body, and require frequent intake.

Role of Coenzymes in B Vitamins

B vitamins act as coenzymes, small molecules that activate enzymes involved in metabolism.

Thiamin (Vitamin B1) Deficiency Effects

Deficiency can lead to symptoms like beriberi, characterized by weakness, and Wernicke-Korsakoff syndrome, commonly seen in alcoholics.

Riboflavin (Vitamin B2) Deficiency Symptoms

Cracks and redness at the corners of the mouth, smooth, painful tongue, and sensitivity to light.

Niacin (Vitamin B3) Functions

Involved in energy metabolism, and aids in converting tryptophan to serotonin.

Folate and its role

Essential for DNA synthesis and interdependent with vitamin B12 for activation.

Vitamin C Functions

Acts as an antioxidant, helps in collagen formation, and enhances iron absorption.

Vitamin C Deficiency Symptoms

Symptoms include bleeding gums, pinpoint hemorrhages, fatigue, and joint pain.

Toxicity of Vitamin C

Excessive intake may lead to gastrointestinal distress, diarrhea, and increased risk of kidney stones.

Preserving Vitamin Content in Food

Keep fruits/vegetables cool, minimize water contact when cooking, and avoid prolonged reheating.

Who needs vitamin supplements?

Individuals with nutrient deficiencies, certain medical conditions, pregnant women, and the elderly often benefit from supplements.

Regulation of Supplements

Dietary supplements must comply with specific labeling laws detailing nutrient claims and health benefits.

Phytonutrients

Non-nutrient compounds in plant-derived foods that offer biological activity, such as antioxidants found in fruits and vegetables.

What is a vitamin?

An organic compound that is essential to life, needed in minute amounts, and cannot be synthesized in sufficient quantities by the body.

What constitutes a vitamin deficiency?

Absence of a vitamin from the diet for a defined period results in symptoms that can be cured with resupply of the substance.

Precursor (Provitamin)

A form in which some vitamins occur in foods; these are transformed chemically into active vitamin forms in the body.

How do vitamins differ from carbohydrates, fats, and proteins?

Vitamins are individual units not linked together, do not release energy, and are needed in milligrams or micrograms rather than grams.

Bioavailability

The amount of a nutrient that is absorbed and used by the body, influenced by digestion efficiency, nutrition status, and food preparation methods.

Vitamin Toxicity

The highest amount of a nutrient that is unlikely to cause harm, established by Dietary Reference Intakes (DRIs).

Water Soluble Vitamins

Vitamins that are absorbed directly into the blood, travel freely, do not store in the body, and require frequent intake.

Role of Coenzymes in B Vitamins

B vitamins act as coenzymes, small molecules that activate enzymes involved in metabolism.

General Functions of B-complex Vitamins

Help with biochemical reactions, body growth and development, healthy skin, metabolism, heart and nerve function, and red blood cell production.

Food Sources of B-complex Vitamins

Meat, poultry, eggs, fish, dairy products, green leafy vegetables, beans, peas, and fortified cereals and bread.

Risk Factors for B-complex Vitamin Deficiency

Alcohol use disorder, malnourishment, malabsorption syndromes, and bariatric surgery.

Thiamin (Vitamin B1) Deficiency Effects

Deficiency can lead to symptoms like beriberi, characterized by weakness, and Wernicke-Korsakoff syndrome, commonly seen in alcoholics.

Riboflavin (Vitamin B2) Deficiency Symptoms

Cracks and redness at the corners of the mouth (cheilosis), a smooth, painful tongue, and sensitivity to light.

Niacin (Vitamin B3) Functions

Involved in energy metabolism, and aids in converting tryptophan to serotonin.

Niacin (Vitamin B3) Deficiency (Pellagra)

Causes pellagra, characterized by the 3 Ds: diarrhea, dermatitis, and dementia.

Pyridoxine (Vitamin B6) Deficiency Symptoms

Anemia and peripheral neuropathy.

Folate (Vitamin B9) and its role

Essential for DNA synthesis, interdependent with vitamin B12 for activation, and prevents fetal neural-tube defects.

Causes and Treatment of Pernicious Anemia (Vitamin B12 Deficiency)

Caused by a lack of intrinsic factor (due to gastric mucosa issues), which prevents B12 absorption. Requires non-oral administration (e.g., intranasal).

Vitamin C Functions

Acts as an antioxidant, helps in collagen formation, bone formation, wound healing, enhances iron absorption, and supports immune function.

Food Sources of Vitamin C

Citrus fruits, tomatoes, potatoes, kiwi, broccoli, red and green peppers, and strawberries.

Vitamin C Deficiency Symptoms (Scurvy)

Symptoms of scurvy include swollen, bleeding gums, tooth loss, poor wound healing, pinpoint hemorrhages, fatigue, and joint pain.

Toxicity of Vitamin C

Excessive intake may lead to gastrointestinal distress, diarrhea, and increased risk of kidney stones.

Risk Factors for Scurvy (Vitamin C Deficiency)

Smoking, poor nutrition, and alcohol use disorder.

Preserving Vitamin Content in Food

Keep fruits/vegetables cool, minimize water contact when cooking, and avoid prolonged reheating.

Who needs vitamin supplements?

Individuals with nutrient deficiencies, certain medical conditions, pregnant women, and the elderly often benefit from supplements.

Regulation of Supplements

Dietary supplements must comply with specific labeling laws detailing nutrient claims and health benefits.

Phytonutrients

Non-nutrient compounds in plant-derived foods that offer biological activity, such as antioxidants found in fruits and vegetables.