Vitamins - CFS

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37 Terms

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Fat Soluble Vitamins

Vitamin A, Vitamin D, Vitamin E, and Vitamin K (Can accumulate and pose a toxicity risk)

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Water Soluble Vitamins

Vitamin B’s Vitamin C (Pose a lower toxicity risk)

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Vitamin Classes

Fat Soluble and Water Soluble

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How are fat-soluble vitamins absorbed?

Fat-soluble vitamins are absorbed in the presence of dietary fat, with an absorption rate of 40% - 90%.

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How do fat-soluble vitamins travel through the body?

Fat-soluble vitamins travel with chylomicrons to reach body cells.

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Where are fat-soluble vitamins stored?

Fat-soluble vitamins are stored in the liver and fatty tissues.

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What factors can interfere with the absorption of fat-soluble vitamins?

Certain medical conditions and ingested products (e.g., medications, alcohol) can interfere with the absorption of fat-soluble vitamins.

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How are water-soluble vitamins processed during digestion?

Water-soluble vitamins are separated from food and broken down from their active coenzyme forms into free vitamins in the stomach and small intestine.

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Where are water-soluble vitamins primarily absorbed?

Water-soluble vitamins are primarily absorbed in the small intestine.

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What is the absorption rate of water-soluble vitamins?

Water-soluble vitamins have an absorption rate of 50%-90%.

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How are excess water-soluble vitamins excreted from the body?

Water-soluble vitamins are excreted based on tissue saturation levels.

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Which water-soluble vitamins are stored in the liver and not easily excreted?

Vitamin B6 and Vitamin B12 are stored in the liver and are not easily excreted.

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When do fruits and vegetables contain the most vitamins?

Fully ripe fruits and vegetables contain more vitamins, and water-soluble vitamins are vulnerable to destruction by environmental exposure.

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Vitamins and food processing: for vitamin C in Fresh, Canned and Frozen Strawberries.

Fresh Strawberries: 85 mg, Canned Strawberries: 40 mg, Frozen strawberries: 61 mg

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Who regulates vitamin supplements?

Food and Drug Administration “Dietary supplements are intended to add to or supplement the diet and are different from conventional food“/ It is the responsibility of the supplement company to create a product that is safe/ Supplement labels must include a Supplement Fact Label and state “dietary supplement”

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When should you not take a vitamin supplement?

If you intend to substitute it for a prescribed medication, if you are taking other supplements, without speaking to your health care provider, in mega doses

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What might be a good time to take a vitamin supplement?

I have a nutrient deficiency (based on medical opinion), pregnant or lactating, newborns or infants, people who are lactose intolerant, people living with HIV or another wasting disease/ those addicted to drugs or alcohol/ those recovering from trauma/ people taking medications that interfere with body processes

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What’s not good reasons to take a vitamin?

Food today includes less nutrients/ You want more energy/ You want to build muscle faster without physical activity/ You want to prevent or cure a chronic condition/ you think more will provide a beneficial reaction in the body

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Good food sources for Vitamin A (Best to least) and Beta - carotene

Beef liver, Chicken liver, Part-skim ricotta cheese, Vitamin water, fortified milk and cereal, Margarine (Beta- carotene food sources: sweet potatoes, carrots, spinach, Bok Choy, Fresh Cantaloupe, Fresh mango, apricots )

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Is Vitamin D essential?

Yes, can be synthesized through the skin by UV rays, required chemical transformation in the liver and the kidneys to be activated

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Vitamin D functions?

Calcium Regulation, Functions as a Hormone, Assist with cell differentiation

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Vitamin D Recommendations: food Sources and DRI and UL

Cod-Liver Oil, Salmon, Tuna, Sardines, Fortified milk, Enriched Cereal and Fortified orange juice DRI: 19-17 y/o: 15 microgram and >70 y/o: 20 microgram

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Vitamin D Toxicity

Most potentially toxic, Increased blood calcium levels, Decreased kidney and heart function, Nausea, Fatigue, Back pain, Irregular heartbeat, Increased urination and thirst, Death

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Vitamin D Deficiency

Rickets in children, Osteomalacia in both children and adults, Osteoporosis most common in adults

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Vitamin A functions?

Functions: Eyesight, Gene Regulation, Cell Differentiation, Immune Function, Reproduction and growth 

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Vitamin A Deficiences

Night blindness, Diarrhea, Appetite loss, Impaired Immunity, Mortality  

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Vitamin A Toxicity

Toxicities: Effects on cells, liver failure, Skin rashes, Hair loss, Bone abnormalities, fractures, death, yellow-tinted skin 

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Vitamin E (Tocopherol) functions

Antioxidant

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Vitamin E Deficiency and toxicity

the deficiency is rare, and can be found in preemie babies and the toxicity is also rare

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Vitamin E recommendations(Food and DRI and UL)

DRI: 15 mg/day UL: 1000 mg/day Good food sources: Sunflower seeds, Almonds, safflower oil, wheat germ, mayonnaise, canola oil, peanut butter, broccoli, and kiwifruit

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Function of Vitamin K

Blood clotting and bone health

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Vitamin K Recommendation (DRI and Good food sources )

DRI: Men: 120 micrograms /day Women: 90 micrograms/day Good food sources: Collard Greens, Spinach, Kale, Asparagus, Soybeans, Edamame, Pumpkin

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Vitamin C (First nutrition experiment) Functions

Connective Tissue, Antioxidant, Vitamin E’s Friend

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Vitamin C Deficiency and Toxicity

Deficiency is Scurvy and Anemia, Toxicity: Insulin response is altered

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Vitamin C Recommendations

DRI: Men: 90 mg/day Woman 75 mg/ day UL: 2000 mg/ day

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Good food recommendations for vitamin C

Sweet red pepper, Orange juice, Green pepper, Broccoli, Brussels sprouts, grapefruit, strawberries, sweet potatoes

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