Vitamins

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46.

B vitamins

Vitamins important for energy metabolism Important in coenzymes Potatoes and bananas Meat, poultry, and fish A thiamin deficiency that causes loss of sensation in hands and feet, muscular weakness, and abnormal heart action. Water soluble form of Vit A found in bright orange fruits and veggies and deep green veggies NOT FOUND IN ORANGES An emulsifier for fat soluble vitamin absorption

82.

Folate deficiency

68.

B6 food sources BeriBeri

Impaired cell division- NTD (neural tube defects) at birth Anemia - makes sense because it works with Vit B12 Suppressed immune function green, leafy veggies (kale, broccoli, spinach) think "foliage" Tomatoes Cereals and grains must be fortified with this (synthetic form) by law Helps synthesize DNA needed for cell division in rapidly growing tissues high amounts can mask B12 deficiency causing nerve damage of B12 deficiency to continue UL for synthetic forms ONLY (fortified food and supplements) synthetic form of folate Now in cereals to prevent birth defects (Has been effective) meat, poultry, fish whole and enriched grains Breads, Cereals are enriched with thiamine (Both whole wheat/grain and enriched) Sunflower seeds, watermelon, black beans Egg yolks Liver Mushrooms Enriched milk products (doesnt matter what type) Widespread in foods 20% in vegetable oils 20% in fruits and veggies A, D, E, and K The 37 parallel and North - Not enough sun Nov-Feb Absorption of Vit 12 depends on this As we get old this decreases which is why elderly people are likely to have a deficiency of Vit B12. This substance is in the stomach It digests B12 in foods so it can be absorbed

49.

78.

Folate food sources

12.

Beta Carotene

77.

Folate function

2.

Bile Biotin functions

83. 63.

Energy metabolism coenzyme in CHO, fat and protein digestion NO TOXICITY. The Kidneys and Liver will stop production when enough of it is made No reported symptoms A well balanced diet will provide both in sufficient amounts "Dietary folate equivalents" Unit measure for folate Because folic acid is better absorbed than folate (by about 50%) Retinol Retinal Retinoic acid Was recently revised and increased for all ages Night blindness - eyes take longer to adjust to the dark than normal appricots, peaches, mangos carrots, sweet potatoes, yams, pumpkins, squash, red/orange peppers kale, spinach, brocolli How light or dark your skin is - takes longer the darker you are Sunscreen - takes longer than normal Geographic location - November through February the sun is not hot enough or in the location to produce enough Vit D in certain areas Dissolve in lipids Stored in tissues Require bile for absorption May be toxic in excess
35.

Folate toxicity

29.

Can you get toxic amounts of Vit D from the sun? Deficency and toxicity of Biotin and Pantothenic Acid DFE

80.

Folic Acid

65.

57.

Food sources for Niacin Food sources of Thiamin

48. 81.

7.

The different forms of Vitamin A DRI for Vit D? Early symptom of Vit A deficency Examples of foods with Vit A

23.

Food Sources of Vit D

21.

15.

Food sources of Vit E

13.

4.

The four Fat Soluble Vitamins Geographic locations that suffer from Vit D deficencies Intrinsic factor

33.

32.

Facters affecting Vit D production from the sun

79.

1.

Fat Soluble Vitamin Characteristics

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Light vs. Dark skin Vit D from the sun Low Vitamin D is associated with these More likely to be toxic: Fat or Water Soluble?

The darker your skin, the longer it takes to get Vit D form the sun. This is why African Americans tend to have Vit D deficencies. Colon, breast, and prostate cancer

101.

Problem: light destroys some vitamins (riboflavin especially)

22.

Strategies: store breads in cupboards buy milk in opaque containers and not glass Strategies: cook veggies until tender avoid overcooking eat raw fruits and veggies daily Keep fruits and veggies chilled Strategies: use cooking liquid in recipes steam veggies in microwave wash fruits and veggies before you cut them Their intestinal tract is not yet full of the bacteria that produces Vit K They are sterile and have not been exposed to bacteria Lack of nutrients Not getting enough time spent outside Form of Vit A that the body converts retinol to Active form: vision Form of Vit A associated with growth and gene regulation Form of Vit A that you eat in foods Transport and storage form NO one disease associated with it Tongue, skin, eyes, and digestive system may be affected Milk and Enriched/whole grain breads and cereals Also in green veggies but not the best source

100.

Problem: many Vitamins are destroyed by heat

3.

Fat soluble vitamins are more likely to be toxic because they are not easily excreted through urine like water soluble vitamins, instead they are stored in your tissues. ALL fat soluble vitamins have and UL. Vitamin A

98.

6.

The most versatile Vitamin Neuropathies Niacin equivalents Niacin flush Niacin function Nicotinic acid

Problem: Vitamins degrade after fruits and veggies are harvested due to enzymatic destruction Problem: water soluble vitamins leak out of foods when cooked or washed in water

99.

71.

loss of feeling or sensation in extremities usually in diabetics considers tryptophan conversion to niacin Tryptophan is an aa the converts to niacin painful tingling effect caused by too much nicotinic acid Used in energy metabolism along with riboflavin and thiamin Niacin form that can be toxic and is found in energy drinks Too much may lower blood lipid levels Blocks release of free fatty acids UL based on synthetic forms ONLY Niacin flush Energy metabolism stimulates growth "rough skin" A niacin deficiency Individuals who take blood thinners
10.

58.

62.

42.

56.

Reason why infants are given Vit K injection

60.

25.

Reasons children develope ricketts Retinal

64.

Pantothenic acid functions Pellagra These people have to worry about the amount of Vit K they take from day to day Preformed active A

9.

59.

43.

Retinoic acid

8.

Retinol

11.

Liver and enriched milk consume liver in moderation because could have toxins in it Does not matter what type of milk Strategy: Cover cut fruits and veggies store juices and oils in airtight containers (lose Vitamins when exposed to air)

53.

Riboflavin deficiency

97.

Problem: exposure to oxygen destroys Vitamins (especially E and C)

52.

Riboflavin food sources

51.

Riboflavin functions Riboflavin toxicity

Energy metabolism Helps release energy from CHO, PRO, and FAT No reported symptoms Water soluble so body excretes excess in urine TOTAL blindness - once your blind, you cant go back Leading cause of blindness world wide Takes longer to obtain Vit D from the sun while wearing this Vit D deficiency disease Need at least 10mg/day of Vit D to prevent this NOT effective use UVA bulbs, and UVB are the kind that stimulate production of this vitamin Energy metabolism - helps get calories out of food we consume Nerve processes depend on it (motor skills are impacted if not enough is consumed) NO reported toxicity because it is water soluble so it is not stored in the body Causes yellowing of the skin This will go away when less is consumed It is not harmful, but looks bad Does NOT come in natural form, but instead in nicotinic acid Spinabifida = spinal cord does not form normally. Not always fatal Anencephally = brain does not fully develope. More serious of two and is usually FATAL Preformed active A DANGER if Vit A is taken in supplements night blindness TOTAL blindness dry, cracked skin eroded body linings decreased immune function hair loss stunted growth LIVER FAILURE WEAKER BONES (bone loss) General symptoms: weakness, irritability, insomnia, and weakened immune system

66.

Vit B6 functions

54.

amino acid synthesis hemoglobin synthesis regulation of blood glucose (assists in releasing stored glucose) Large doses can be dangerous because it is stored in muscles Can cause reversible neuropathies in feet, hand , and mouth results from poor absorption not poor intake Anemia (RBCs different sizes and shapes) which leads to fatigue, light headedness, etc.. If left untreated it can lead to paralysis of nerves and muscles that it irreversible Found almost exclusively in animal products (eggs, milk, cheese, meat) Fortified products are recommended for vegans (soy milk, tofu, fake meat, and other foods are fortified with it (added to it) Enables folate to get into cells Helps maintain sheath around nerve cells NO REPORTED SYMPTOMS NO UL either Earliest signs= bleeding gums and tiny pinpoint bruises More serious= scurvy Citrus fruits and juices (oranges and grape fruit) Potatoes Strawberries and Kiwi Tomatoes Red peppers have more Vit C than green ones Production and maintenance of collagen Enhances immune response but does not prevent colds, just shortens duration of them by a day Important in iron absorption Antioxidant (immune function) Higher than normal by 35mg/day Due to taking away the antioxidant properties of Vit C Water soluble so only toxic in pill form with large doses Can lead to toxic effects: nausea, abdominal cramps, and diarrhea Kidney stones

70.

Vit B6 toxicity

16.

Severe deficency of Vit A Sun screen Survy

74.

31.

Vit B12 deficiency

87.

27.

Tanning beds effect on Vit D production Thiamin functions

73.

Vit B12 food sources

47.

72.

Vit B12 functions

50.

Thiamin toxicity? Too much Beta Carotine?

18.

75.

Vit B12 toxicity Vit C deficiency

89.

61.

toxicity of Niacin Two Neural tube defects

86.

84.

Vit C food sources

19.

Type of Vit A that has an UL Vit A deficencies

85.

Vit C functions

14.

88.

17.

Vit A toxicities

Vit C recommendation for smokers Vit C toxicity

90.

69.

Vit B6 deficency

24.

Vit D deficencies

Rickets in children (bowed legs) - pressure on bones from growing and not enough calcium and phosophorous causes bowing of the legs. Also get composites of bone on rib cage. Osteomalacia in adults (soft porous bones, fracture easily) Most potentially toxic - can occur at 5x RDA NOT possible from sun exposure, only food form diarrhea, headache, and nausea CAN BE DEADLY RARE because it is so widespread however, 93% Americans had inadequate intake in 2001-2002 Occurs if fat malabsorption is present - if you lose fat, you lose fat soluble vitamins Fat-soluble antioxidant Protects cell membranes in body tissues and blood Participates in immune system Easily lost in frying Use for flavoring or salad dressings instead RARE May cause GI upset Larger doses may interfere with prescription meds Folate

5.

Vitamin A Functions

Vision Cell development Immune function Bone and body growth Reproduction Healthy body linings and skin The suns UVB rays stimulates the skin to make a Vit D precurser. The Kidneys and Liver take this precurser and convert it into Vit D. Promotes bone mineralization by making calcium and phosophorous available to blood that bathes bones Assists in immune funcion Vit E is found here Riboflavin, thiamine, niacin, and folic acid beta carotene and Vit C Niacin, B6 and B12

28.

26.

Vit D toxicity

Vitamin D can be obtained in food and through this way: Vitamin D functions

20.

37.

Vit E Deficency

96.

Vitamin found in fats and oils Vitamins in bread, cereal, rice, and pasta Vitamins in fruit Vitamins in meat, fish, poultry, dried beans and peas (dont have much) Vitamins in milk, yogurt, and cheese Vitamins in veggies Water Soluble Vitamin characteristics

91.

34.

Vit E functions

93. 95.

36.

Vit E in Vegetable Oils Vit E toxicity

38.

94.

Vit A and D, B6, riboflavin Folate, Vit A (beta-carotene), and Vit C Dissolve in water Easily absorbed and excreted NOT stored extensively in tissues Seldom reach toxic level Many do NOT have UL Vitamin B6 - found in protein foods

92.

76.

Vit important for pregnancy and most vulnerable to medications Essential vit for women of child- bearing age Vit K deficencies Vit K functions

45.

67.

40.

RARELY SEEN
55.

Water soluble vitamin that can be stored in muscles Water soluble vitamin that DOES have an UL

Niacin

39.

Blood Clotting - does NOT improve clotting in people with genetic blood disorders such as hemophilia Bone formation Made by intestinal bacterial (gut makes it) - cannot meat needs alone Green leafy veggies Cabbage NOT COMMON from foods MAY OCCUR with supplements

44.

Vit K sources

41.

Vit K toxicity