Vitamins quiz - Nutrition

Vitamins

Do not provide energy, but are needed for growth, reproduction, and overall good health . They are Classified as either fat-soluble or water-soluble ​

Fat-soluble vitamins

A,D,E,K

Water-Soluble Vitamins

B,C

Absorption of fat-soluble vitamins

Packaged in fatty acids and bile in micelles, micelles carry it into the intestinal wall, absorbed through wall and packed into chylomicrons, enter lymphatic system then circulatory system

Absorption of water-soluble vitamins

Enter directly into the bloodstream through the intestinal walls

Fat-soluble vitamins are stored and used when

Dietary intake falls short

Liver mainly stores

Vitamin K and E

Vitamin D is mainly stored in

Muscle and fat tissue

For water soluble vitamin storage

Excess is not stored, but excreted in urine ​

Oxidation is a

harmful chemical reaction that takes place in your cells in which oxygen combines with other molecules ​

Oxidation results in free radicals, which are

unstable oxygen containing molecules that can damage the cell structure, cell proteins, or even DNA ​

Antioxidants

harness the free radicals and neutralize them so they stop damaging cells ​

Oxidants

Substances that promote oxidation

Foods high in antioxidants also tend to contain​

Phytochemicals ​

When free radicals accumulate faster than your body can neutralize them ​the effects can contribute to ​

Heart disease, Cancer, Arthritis, Diabetes, Macular Degeneration, Parkinson’s Disease, Alzheimer’s Disease 

Oxidative stress and eye health

Age-related Macular Degeneration (AMD)​ and Cataracts

Age-related Macular Degeneration (AMD)​ is

​More common among those 50+ years old and is the leading cause of vision loss among older adults ​

Cataract

Disorder in which lens of eye becomes cloudy resulting in blurred vision ​

Age-related Macular Degeneration (AMD)​ results from

Damage to the macula

More than half of Americans have cataracts by

80 years old ​

Bioavailability

The degree to which a nutrient absorbed from foods is used in the body

Bioavailability varies across vitamins based on

• Amount of the vitamin in the food ​

• If the food is raw, cooked, or refined ​

• How efficiently the food is digested andabsorbed ​

• Individual’s nutrition status​

• If the vitamin is natural or synthetic(produced in a lab)

If the body needs more vitamins

It will absorb more vitamins (i.e. young child or pregnant women)

Water-soluble vitamins can be destroyed by

Exposure to air, water, or heat ​

Fat soluble vitamins are more stable but

Some preparation techniques can cause loss of those vitamins

Fruits and vegetables begin losing vitamins

As soon as they’re harvested

Tips for maintaining vitamins in foods

1. Don’t expose produce to air ​

2. Use less water for cooking ​

3. Reduce cooking time ​

4. Keep food cold

Hypervitaminosis

Vitamin toxicity

Fortified foods can provide

additional nutrients for those falling short on needs but should not displace vitamin/mineral-rich foods​

Fortified foods

Foods that have nutrients added to them

Minerals are

Indestructible

Preformed vitamins

Are already in their active form in the foods you consume

Provitamins

Substances found in foods that can be converted into an active vitamin once they are absorbed

Provitamin example

Beta-carotene is split into 2 molecules of Vitamin A in the small intestine or liver

Vitamin A

Family of substances called retinoids (retinol, retinal, retinoicacid)

Vitamin A is only found in

Animal Sources

Vitamin A is a preformed vitamin

because they are in a form your body readily uses

Plant sources contain provitamin A carotenoids ​

Which can be converted into retinol in your body ​

What three carotenoids can be converted into Vitamin A?

Beta-carotene ​

Beta-cryptoxanthin​

Alpha-carotene ​

Vitamin A functions

Eye health, cell differentiation, cell division

Light sensitive proteins vitamin A makes

Rhodopsin and Iodopsin 

Rhodopsin

Needed for night vision ​

Lodopsin

Needed for color vision

Cell differentiation

Process that determines what a cell becomes in your body

Vitamin A impacts

Cell division by prompting gene expression ​

Food sources of vitamin A

organ meats (liver), milk, eggs, carrots, spinach, sweet potatoes, pumpkin​

Overconsumption of vitamin A can cause
carotenoderma​

Orange tinted skin

Underconsumption of vitamin A can lead to

Night blindness​, Xerophthalmia​, Permanent damage to the cornea​, Main cause of preventable blindness in children​, Stunted bone growth ​

Vitamin E

8 different forms, but alpha-tocopherol is most active form in body​

Vitamin E functions

Acts as a powerful antioxidant​ and anticoagulant ​

Vitamin E food sources

Vegetable oils, nuts, seeds, fortified cereals, some green leafy vegetables​

Overconsumption of synthetic form in dietary supplements and fortified foods can increase

Risk of a hemorrhage (Excessive loss of blood or bleeding)

Upper limit of vitamin E

1,000 milligrams/day​

Underconsumption of vitamin E can cause

Nerve problems, muscle weakness, and free radical damage to cell membranes​

Vitamin K

Menaquinone and Phylloquinone

Vitamin K functions

• Essential for blood clotting (coagulation)​

• Enables bone protein osteocalcin to bind with bone-strengthening mineral, calcium​

Vitamin K food sources

• green vegetables such as broccoli, asparagus, spinach, salad greens, brussels sprouts, cabbage ​

• also vegetable oils and margarine​

Underconsumption of Vitamin K

Problems with blood clotting (very rare)

Vitamin D

Called "sunshine vitamin" because it is made in the body with the help of sunlight (Ultraviolet (UV) rays)​

Vitamin D functions

• Active form acts as a hormone to regulate calcium and phosphorus ​

• Stimulates intestinal absorption of calcium and phosphorus to maintain healthy blood levels and build and maintain bones

If dietary calcium is too low

Vitamin D and parathyroid hormone signal calcium to leave bones in order to maintain healthy blood calcium levels and Vit D signals kidneys to decrease calcium excretion in urine ​

Food sources Vitamin D

Fortified milk and yogurt, fortified cereals, fatty fish (e.g., sardines, salmon)​

Underconsumption of vitamin D

Rickets: Bones inadequately mineralized with calcium and phosphorus, causing them to weaken and leading to bowed legs​

Osteomalacia: adult equivalent of rickets​

There are 9

Water soluble vitamins

Thiamin B1 functions

• Transmission of nerve impulses​

• Metabolism of carbohydrates and certain amino acids​

• Plays role in breakdown of alcohol in body

Thiamin B1 Food sources

Enriched and whole-grain products, pork​

Thiamin B1 underconsumption

• beriberi: thiamin deficiency disease​

• Symptoms can include rapid heartbeat, edema, confusion, loss of coordination​

Riboflavin (B2)​

Light-sensitive vitamin abundant in milk

Riboflavin (B2) functions​

• Important for energy metabolism (helps turn carbs, fats, and proteins into energy) ​

• Keeps cells healthy​

• Enhances functions of other B vitamins, such as niacin and B12 ​

Riboflavin (B2) food sources

Milk, yogurt, enriched cereals, grains​

Riboflavin (B2) Underconsumption

Sore throat, swelling inside mouth, inflamed and purplish-red tongue (glossitis), dry and scaly lips​

Niacin B3

• Energy metabolism​

• Synthesize fat and cholesterol​

• Keep skin cells and digestive system healthy​

• Can reduce “bad” cholesterol and raise “good cholesterol” ​

Niacin B3 food sources

Meat, fish, poultry, enriched whole-grain breads, fortified cereals​

Niacin B3 overconsumption

• Can cause flushing (reddish coloring of the face,arms, and chest) ​

• Nausea and vomiting​

• Can be toxic to liver​

• Can raise blood glucose levels ​

Niacin B3 underconsumption

Pellagra: niacin deficiency disease​

Four Ds: dermatitis, diarrhea, dementia, death​

Vitamin B6 functions

• Make nonessential amino acids ​

• Convert tryptophan to niacin​

• Ids in hemoglobin synthesis in red blood cells​

• Keeps immune and nervous systems healthy​

• Metabolize fats and carbohydrates and break down glycogen​

Vitamin B6 food sources

Meat, fish, poultry, fortified cereals, nuts, legumes, peanut butter, many fruits and vegetables​

Vitamin B6 overconsumption can cause

Nerve damage, loss of control of bodily movements, gastrointestinal issues ​

Vitamin B6 underconsumption

Sore tongue, skin inflammation, depression, confusion, anemia​

Alcohol use disorder can cause body to lose B6and may result in deficiency ​

Folate B9 functions

• Vital for DNA synthesis​

• To create and maintain new cells, including red blood cells​

• To help body use amino acids​

• May help fight cancer ​

• Helps with growth and development of embryo in early pregnancy​

Folate

Naturally occurring form in foods​

Folic Acid

Synthetic form of folate added tofoods and supplements​

Folate B9 food sources

Enriched grains (rice, pasta, breads, cereals),legumes, broccoli, asparagus, leafy greens such as spinach​

Underconsumption of folate B9

During pregnancy – can result in neural tube defects ​(Spina bifida or anencephaly) ​

Macrocytic anemia – form of anemia characterized by large, immature red blood cells with diminished oxygen-carrying capacity

Vitamin B12/ Cobalamine is the

Only water-soluble vitamin that can be stored in your body (liver)

Vitamin B12 functions

To make DNA​, To use certain fatty acids and amino acids​, For healthy nerves and cells, especially red blood cells​

Ability to absorb naturally occurring B12

Declines with age

Vitamin B12 food sources

Animal foods (meat, fish, dairy, poultry) ​

Synthetic found in fortified foods like soymilk and some cereals ​

Vitamin B12 underconsumption

Can cause macrocytic anemia (same as folate deficiency)​

Can result in pernicious anemia and a need for B12 injections directly into bloodstream to bypass intestine ​

Pantothenic ​Acid (B5) and Biotin (B7) ​

Type of B vitamins

Pantothenic ​Acid (B5) and Biotin (B7) functions​

Assist in energy metabolism of carbohydrates, fats, protein​

Pantothenic ​Acid (B5) and Biotin (B7) ​food sources

Whole grains and cereals, nuts, legumes, peanut butter, meat, milk, eggs​

• Biotin also synthesized by intestinal bacteria​

Pantothenic ​Acid (B5) underconsumption

"Burning feet" syndrome ​

Biotin (B7) underconsumption

Hair loss, skin rash, fatigue, nausea, depression​

Deficiency is rare but can occur from eating too much raw egg whites, which prevents biotin absorption​

Vitamin C/ Ascorbic acid​ function

Coenzyme to synthesize and use certain amino acids​

• Needed to make collagen​

• antioxidant​

• Helps absorb iron from plant foods​

• Breaks down histamine (cause of inflammation)​

• immune system​

Vitamin C food sources

Fruits and vegetables (tomatoes, peppers, broccoli, oranges, cantaloupe)​

Vitamin C overconsumption

Can cause nausea, stomach cramps, and diarrhea ​

Vitamin C underconsumption

Scurvy – swollen and bleeding gums, rough rash on skin, coiled or curly arm hairs, wounds that won’t heal ​

May result in skin hemorrhages (purple-colored spots on skin or mucous membranes like in the mouth) ​

Vitamin A

Provides the yellow-red pigment in foods like carrots and butternut squash and is essential for eye health