vitamins

What are vitamins

Organic compounds needed in small amounts for normal body function

Do vitamins provide energy

No

Are vitamins organic or inorganic

Organic

What is a provitamin

A substance the body can convert into an active vitamin

Example of a provitamin

Beta-carotene → Vitamin A

What does bioavailability mean

How much of a nutrient the body can absorb and use

What is toxicity

Harm caused by too much of a nutrient

What is a deficiency

A condition caused by not getting enough of a nutrient

What is a precursor

A substance that can be converted into another active substance

What is an essential nutrient

A nutrient that must come from the diet

What is a nonessential nutrient

A nutrient the body can make in enough amounts

Where are most vitamins absorbed

Small intestine

Are supplements monitored by the FDA like drugs

No, not as strictly

Which vitamins are antioxidants

Vitamins A, C, and E

Which vitamins are fat-soluble

A, D, E, K

What does fat-soluble mean

They dissolve in fat and are absorbed with fat

Where are fat-soluble vitamins stored

Liver and body fat

Why can fat-soluble vitamins be more dangerous in high amounts

Because they are stored and can build up, causing toxicity

Which vitamins are water-soluble

B vitamins and vitamin C

Where are water-soluble vitamins stored

Very little storage in the body (except some B12)

Do water-soluble vitamins need to be eaten more regularly

Yes

Main functions of vitamin A

Vision, immune function, epithelial tissue health, growth

What is the active animal form of vitamin A

Retinol

What is the plant precursor to vitamin A

Beta-carotene

What is rhodopsin

A visual pigment needed for dim-light vision

What deficiency causes night blindness

Vitamin A deficiency

What is xerophthalmia

Dry eyes caused by vitamin A deficiency

What are Bitot’s spots

Foamy eye spots linked to vitamin A deficiency

Food sources of vitamin A

Liver, eggs, dairy, carrots, sweet potatoes, spinach

What color foods often contain beta-carotene

Orange and dark green foods

Where is vitamin A stored

Liver

Can vitamin A toxicity happen

Yes, especially from high-dose supplements

Scientific name for vitamin D

Calciferol

Why is vitamin D called the sunshine vitamin

Because the skin can make it with sunlight

Main role of vitamin D

Helps absorb calcium and supports bones

Vitamin D deficiency in children causes what

Rickets

Vitamin D deficiency in adults causes what

Osteomalacia

What are symptoms of rickets

Soft bones, bowed legs, delayed growth

After the skin, what 2 organs activate vitamin D

Liver, then kidneys

What is a precursor to vitamin D

A cholesterol-related compound in the skin

Food sources of vitamin D

Fortified milk, fatty fish, egg yolk

Main role of vitamin E

Antioxidant that protects cell membranes

Vitamin E deficiency can damage what cells

Red blood cells

Food sources of vitamin E

Nuts, seeds, vegetable oils

High vitamin E can interfere with what vitamin

Vitamin K

Main role of vitamin K

Blood clotting

What vitamin is given to newborn babies

Vitamin K

Why do newborns get vitamin K

To prevent dangerous bleeding

Food sources of vitamin K

Leafy greens, broccoli, vegetable oils

Where is vitamin K also produced

By gut bacteria

Long-term antibiotic use can increase risk of deficiency in what vitamin

Vitamin K

Main role of B vitamins

They act as coenzymes in metabolism

Do B vitamins provide energy

No, they help release energy from food

Vitamin B1 is also called what

Thiamin

Deficiency of thiamin causes what

Beriberi

What syndrome is also linked to thiamin deficiency

Wernicke-Korsakoff syndrome

Food sources of thiamin

Whole grains, pork, legumes

Why did polished rice lead to deficiency disease

It removed thiamin-rich outer layers, causing beriberi

Vitamin B2 is also called what

Riboflavin

Deficiency signs of riboflavin

Cracks at corners of mouth, sore throat, inflamed tongue

What destroys riboflavin

Sunlight

Food sources of riboflavin

Milk, eggs, meat

Vitamin B3 is also called what

Niacin

Deficiency of niacin causes what

Pellagra

3 classic signs of pellagra

Dermatitis, diarrhea, dementia

Niacin can be made from what amino acid

Tryptophan

Vitamin B5 is also called what

Pantothenic acid

Vitamin B6 is also called what

Pyridoxine

Main role of B6

Amino acid metabolism, neurotransmitters, hemoglobin

Low B6 can raise what compound linked to heart disease risk

Homocysteine

Vitamin B7 is also called what

Biotin

Raw egg whites can cause deficiency of what vitamin

Biotin

Why do raw egg whites affect biotin

They contain avidin, which binds biotin

Vitamin B9 is also called what

Folate

Main role of folate

DNA synthesis, cell division, RBC formation

Folate deficiency causes what type of anemia

Megaloblastic anemia

Folate deficiency in pregnancy can cause what

Spina bifida / neural tube defects

Vitamin B12 is also called what

Cobalamin

Main roles of B12

Nerve function, RBC formation, DNA synthesis

B12 deficiency causes what type of anemia

Pernicious anemia / megaloblastic anemia

Why do older adults struggle to get enough B12

Reduced stomach acid and lower absorption

Main roles of vitamin C

Collagen production, wound healing, antioxidant, helps iron absorption

What deficiency causes scurvy

Vitamin C deficiency

Symptoms of scurvy

Bleeding gums, bruising, poor wound healing, fatigue

Food sources of vitamin C

Citrus, strawberries, peppers, broccoli

Smokers need more of what vitamin

Vitamin C

What vitamin is central to collagen production

Vitamin C

What can destroy vitamin C in food

Heat/cooking

What is choline

A vitamin-like nutrient grouped with B vitamins

Functions of choline

Cell membranes, neurotransmitters, liver function

What deficiency causes spina bifida

Folate deficiency

What deficiency causes rickets

Vitamin D deficiency

What deficiency causes osteomalacia

Vitamin D deficiency

What deficiency causes night blindness

Vitamin A deficiency

What deficiency causes scurvy

Vitamin C deficiency

What deficiency causes beriberi

Thiamin (B1) deficiency

What deficiency causes pellagra

Niacin (B3) deficiency

What deficiency causes pernicious anemia

Vitamin B12 deficiency

What deficiency causes xerophthalmia

Vitamin A deficiency

What deficiency causes Bitot’s spots

Vitamin A deficiency