Water Soluble Vitamins - Exam 3

HHP:2310 Exam 3 UIowa

What are characteristics of water soluble vitamins?

dissolve in water, easily absorbed and excreted, not stored extensively in tissues, seldom reach toxic levels, frequent doses needed

function of thiamin, riboflavin, and niacin?

energy metabolism, all cells use them

What are characteristics of water soluble vitamins?

dissolve in water, easily absorbed and excreted, not stored extensively in tissues, seldom reach toxic levels, frequent doses needed

function of thiamin, riboflavin, and niacin?

energy metabolism, all cells use them

general food sources of thiamin, riboflavin, and niacin?

whole grains, cereals, and enriched breads

unique food sources of riboflavin?

MILK

• (and whole grain, cereals, enriched breads)

unique food sources of niacin?

MEAT, FISH, POULTRY

• (and whole grain, cereals, enriched breads)

deficiency of thiamin

beriberi: loss of sensation in hands and feet, muscular weakness, abnormal heart action

toxicity of thiamin

no reported symptoms

deficiency of riboflavin

no disease associated with it

toxicity of riboflavin

no reported symptoms

deficiencies of niacin?

pellagra aka "rough skin,”

• also diarrhea, dermatitis, dementia, or death

toxicity of niacin?

UL based on synthetic forms only (energy drinks)

large doses can cause "niacin flush"

functions of both biotin + pantothenic acid

energy metabolism

function of biotin only?

coenzyme in CHO, fat, and protein digestion

function of pantothenic acid only

stimulates growth

deficiency and toxicity of biotin and pantothenic acid

no symptoms reported for either

a well-balanced diet will provide both in sufficient amounts

function of vitamin B6

amino acid synthesis

hemoglobin synthesis

regulation of blood glucose

involved in metabolic reactions

food sources of vitamin B6?

meats, fish, poultry, potatoes, bananas

deficiency of vitamin B6

general symptoms

• weakness, irritability, insomnia, weakened immune response

toxicity of vitamin B6

chronic, large doses can cause reversible neuropathies in feet, hands, mouth (nerve damage)

function of vitamin B12

helps folate to get into cells.

Relies on folate

helps maintain sheath around nerve cells

absorption depends on intrinsic factor

RBC formation

food sources of vitamin B12

animal products, fortified products for vegans (soy milk, tofu)

deficiency of vitamin B12

macrocytic anemia

pernicious anemia (lack of intrinsic factor, which helps with absorption)

neurological symptoms

toxicity of vitamin B12

no reported symptoms

function of folate

synthesizes DNA needed for cell division in rapidly growing tissues

food sources of folate

dark-green leafy vegetables, think of thick "foliage”

…and breads, cereals fortified with folic acid

deficiency of folate

anemia

impaired cell division

neural tube defects are apparent at birth

toxicity of folate

UL for synthetic forms only

large amounts can actually mask a vitamin B12 deficiency

function of vitamin C

makes and maintains collagen

antioxidant

enhances immune response

assists in iron absorption

food sources of vitamin C

citrus fruits/juices, strawberries, kiwi, sweet potatoes, tomatoes, broccoli, peppers

deficiency of vitamin C

bleeding gums, tiny pinpoint bruises, SCURVY

toxicity of vitamin C

none, but higher amounts (and RDA) are recommended for smokers

strategies for retaining vitamins in foods

cover cut fruits and vegetables

store juices and oils in airtight containers

keep fruits and veggies chilled

avoid boiling veggies

steam veggies over water

cook veggies in microwave

wash fruits and veggies before cutting

cook veggies until tender

eat raw fruits and veggies daily

store milk and grains in opaque or cardboard containers, not glass

vitamins important in metabolism

thiamin, riboflavin, niacin, vitamin B6, folate, pantothenic acid, biotin, vitamin B12