Vitamins and Minerals Quiz

Vitamins and Minerals: Functions and Deficiencies

• Key vitamins in energy metabolism: Niacin, Pantothenic acid, Vitamin B-6
• Deficiencies and symptoms: Scurvy (Vitamin C), Beriberi (Thiamin), Pellagra (Niacin), Neural tube defects (Folate), Megaloblastic anemia (Folate, B-12), Pernicious anemia (B-12), nerve damage (B-12)
• Classic signs of ariboflavinosis: Glossitis, Cheilosis, Skin rash, Confusion, headaches
• High doses of niacin: Used for treating high cholesterol, potential toxicity concerns include flushing of skin, GI upset
• Functions of folate: Coenzyme THFA, DNA synthesis, Homocysteine metabolism
• Healthcare facilities testing for blood homocysteine levels: Checks for B-12 or folate deficiency
• Food sources of folate: Papaya, beef liver, Broccoli, Asparagus, grains
• Folate intake for women of childbearing potential: 400 mug/day
• Concerns with excessive folate intake: May stimulate cancer cell growth, "masks" vitamin B-12 deficiency
• Importance of vitamin B-12: Coenzymes for cellular processes, folate and homocysteine metabolism, maintenance of myelin sheaths
• B-12 absorption and levels: Requires intrinsic factors secreted in the stomach, levels decrease with age
• Populations at risk for B-12 deficiency: Vegans, Elderly, Gastritis, leading to megaloblastic anemia, pernicious anemia, nerve damage

Fat-Soluble Vitamins and Water-Soluble Vitamins Summary

• Free radicals are substances with unpaired electrons, and antioxidants protect cells by giving up electrons to free radicals.
• Antioxidants include vitamins E and C, selenium, and beta-carotene.
• Vitamin bioavailability refers to the amount of vitamin that is actually available for use by the body.
• Factors influencing the bioavailability of vitamins include GI transit time, health conditions affecting fat absorption, food processing and preparation techniques, and the source of the vitamin.
• Quick cooking methods with less water, such as steaming and stir-frying, help conserve vitamins in vegetables.
• Fat-soluble vitamins require fat and bile for absorption and are concentrated and stored in tissues, with toxicity and deficiencies being concerns.
• Vitamin A is essential for vision, reproduction, cellular growth, and the immune system and is found in animal and plant sources.
• Vitamin D is important for bone health, the immune system, and reducing the risk of chronic disease, and is found in animal foods, plant foods, and is produced in the skin with UV exposure.
• Vitamin E functions as an antioxidant and is found in seeds, with deficiency being rare and toxicity not commonly from foods.
• Vitamin K is crucial for the production of blood-clotting factors and is found in dark leafy greens, Brussels sprouts, broccoli, and asparagus.
• Water-soluble vitamins are easily absorbed and excreted, need to be consumed regularly to prevent deficiency, and are actively exchanged in tissues.
• Enrichment involves the addition of iron, thiamin, riboflavin, niacin, and folic acid to refined grains, and all B-vitamins serve a common role.