Vitamins and Nutrition Quiz

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Questions and Answers

Which factor does NOT decrease the synthesis of vitamin D?

Aging

Sun exposure in the morning (correct)

Long winter

Wearing sunscreen

Which disease is associated with vitamin D deficiency in children?

Osteomalacia

Scurvy

Rickets (correct)

Osteoporosis

What is a potential consequence of vitamin D toxicity?

Reduced calcium levels in blood

Improved immune function

Calcification of soft tissues (correct)

Increased synthesis of vitamin D

What is the recommended daily intake of vitamin D for individuals aged 71 years and older?

20 micrograms Signup and view all the answers

Which of the following is NOT a function of vitamin D?

Promotes skin pigmentation Signup and view all the answers

What is a primary function of Vitamin E?

Boosts the immune system Signup and view all the answers

Which of the following is a key symptom of Vitamin E deficiency?

Nerve damage Signup and view all the answers

What is the daily recommended amount of Vitamin K for women?

90 micrograms Signup and view all the answers

Which food source is highest in Vitamin E content?

Wheat germ oil Signup and view all the answers

What group of vitamins does Vitamin D belong to?

Fat-soluble vitamins Signup and view all the answers

Which of these conditions can lead to Vitamin E deficiency?

Malabsorption disorders Signup and view all the answers

What is a common effect of excessive Vitamin E intake?

Augmented anti-clotting medication effects Signup and view all the answers

What is one of the functions of Vitamin C?

Aids in the formation of collagen Signup and view all the answers

Which of the following is NOT a sign of Vitamin C deficiency?

Headaches Signup and view all the answers

What is the recommended dietary intake of Vitamin C for men?

90 mg/day Signup and view all the answers

Which of the following foods is a good source of Vitamin C?

Oranges Signup and view all the answers

What toxicity symptoms can occur from excessive Vitamin C intake?

Diarrhea Signup and view all the answers

Which B vitamin is specifically important for glucose metabolism?

Thiamin Signup and view all the answers

What is the upper limit of Vitamin C intake for adults?

2,000 mg/day Signup and view all the answers

Which deficiency disease is associated with Thiamin (B1) deficiency?

Beriberi Signup and view all the answers

What is the primary feature that distinguishes fat-soluble vitamins from water-soluble vitamins?

Fat-soluble vitamins are absorbed into lymph and then into the blood. Signup and view all the answers

Which of the following vitamins is NOT classified as fat-soluble?

Vitamin C Signup and view all the answers

What is a potential consequence of consuming excessively high doses of water-soluble vitamins?

Immediate excretion in urine Signup and view all the answers

Which statement is true regarding the absorption of fat-soluble vitamins?

They require protein carriers for transport. Signup and view all the answers

What are the food sources most likely required for obtaining vitamins?

Diet and rumen bacteria Signup and view all the answers

Why might fat-soluble vitamins lead to a greater risk of toxicity than water-soluble vitamins?

They build up in tissues over time. Signup and view all the answers

What is the purpose of vitamins in the body?

To promote growth and maintenance Signup and view all the answers

How often do water-soluble vitamins typically need to be consumed?

1 to 3 days Signup and view all the answers

What is the primary role of vitamin K in the body?

Blood clotting and bone health Signup and view all the answers

Which of the following is NOT a form of vitamin A found in animal foods?

Beta-carotene Signup and view all the answers

What is one of the signs of vitamin A deficiency?

Decreased resistance to infections Signup and view all the answers

Which vitamin is recognized for its antioxidant properties and protects tissues from oxidative damage?

Vitamin E Signup and view all the answers

How does the human body convert dietary sources of vitamin A?

Into retinol Signup and view all the answers

What is the recommended dietary intake of active vitamin A for men?

900 micrograms Signup and view all the answers

Excessive consumption of which food source can potentially lead to vitamin A toxicity?

Liver Signup and view all the answers

Which vitamin is primarily responsible for generating pigments necessary for vision?

Retinol Signup and view all the answers

Which type of Wernicke Korsakoff syndrome is characterized by muscle wasting?

Dry Signup and view all the answers

What are the primary symptoms of riboflavin deficiency?

Cracks at the corners of the mouth and sore throat Signup and view all the answers

Which of the following is considered a key food source of niacin?

Mature grains Signup and view all the answers

What is a deficiency disease associated with niacin?

Pellagra Signup and view all the answers

What is one role of vitamin B6 in the body?

Assisting in the formation of hemoglobin Signup and view all the answers

Which vitamin is known to help develop the brain and nervous system of a fetus?

Vitamin B6 Signup and view all the answers

Which of the following is NOT a common symptom of Wernicke Korsakoff syndrome?

Hypersensitivity to light Signup and view all the answers

What is the recommended daily intake of riboflavin for men?

1.3 mg Signup and view all the answers

Study Notes

Vitamins Lecture 7

Vitamins are essential, non-caloric organic nutrients required in small amounts
Vitamins do not supply energy
They cannot be synthesized by the body; obtained through diet, rumen bacteria, or sun
Vitamins are individual units, not linked together like carbohydrates, proteins, and fats
Required for growth, maintenance, reproduction, and lactation

Learning Objectives

Identify the meaning of vitamins
Compare fat-soluble vs. water-soluble vitamins
Discuss fat-soluble vitamins: roles, food sources, function, deficiency, and toxicity
Discuss water-soluble vitamins: roles, food sources, function, deficiency, and toxicity

What are Vitamins?

Vitamins are essential, noncaloric organic nutrients required in small amounts.
Vitamins do not supply energy.
They cannot be synthesized by the body.
They must be obtained from outside sources like diet, rumen bacteria, and the sun.
Vitamins are individual units; they are not linked together.
They are needed for growth, maintenance, reproduction, and lactation.

Classification of Vitamins

Fat-soluble vitamins: A, D, E, and K
Water-soluble vitamins: C and B complex

Characteristics of Fat- Soluble and Water-Soluble Vitamins

Feature	Fat-Soluble Vitamins	Water-Soluble Vitamins
Absorption	Absorbed into lymph and then into the blood. Travel in the blood with protein carriers, stored in the liver or fatty tissues.	Absorbed directly into the blood. Travel freely in watery fluids, most are not stored in the body.
Transport and storage	Travel in the blood with protein carriers; stored in the liver or fatty tissues.	Travel freely in watery fluids; most are not stored in the body
Excretion	Not readily excreted; tend to build up in tissues.	Readily excreted in the urine.
Toxicity	More likely from supplements but rarely from food.	Unlikely but possible with high doses from supplements.
Requirements	Needed in periodic doses (weeks or months).	Needed in frequent doses (1-3 days).

Fat-Soluble Vitamins

Play diverse roles in the body
Vitamins A and D act as hormones
Vitamin E protects tissues from destructive oxidative reactions
Vitamin K is essential for blood clotting and bone health

Vitamin A

A group of similar compounds called retinoids
3 forms: retinol (most active), retinal, and retinoic acid
About 10% of plant-derived carotenoids (like beta-carotene) are converted into retinoids in the body
Carotenoids are pigments that give plants their yellow, orange, and red colors

Functions of Vitamin A

Vision (Retinol generates pigments for the retina, maintains eye coverings and linings)
Regulation of gene expression (Reproduction)
Required for cell growth and division (Epithelial cells, bones, and teeth)
Development of immune cells
Healthy skin

Vitamin A Recommendations and Sources

Dietary Reference Intake (DRI) for vitamin A is based on body weight.
Men need approximately 900 micrograms
Women need approximately 700 micrograms. Higher during lactation
Food sources:
- Animal sources (eggs, meat, cheese, milk, liver, kidney)
- Plant sources (carrots, sweet potatoes, pink grapefruit, apricots, broccoli, spinach, pumpkin)
- Human body converts all dietary forms of vitamin A into retinol

Signs of Vitamin A Deficiency

Night blindness, exophthalmia
Decreased resistance to infections
Extremely dry skin, hair, or nails
Anemia
Retarded growth in children

Vitamin A Toxicities

Single large doses of supplements or eating excessive amounts of liver
Symptoms: dry, itchy skin, headaches, fatigue, hair loss, blurred vision, loss of appetite, swelling of the brain, joint pain, skin discoloration, liver damage, and coma
Excessive vitamin A during pregnancy can injure the heart, spinal cord, and other tissues, potentially causing birth defects

Vitamin E

Alpha-tocopherol is the only form recognized to meet human requirements
Antioxidant
Stops free radical formation
Discourages some types of cancer
Necessary for normal nerve development
Promotes normal growth and development
Inhibits blood clotting
Aids in wound healing
Boosts the immune system

Vitamin E Recommendations and Sources

15 milligrams per day for adults
Sources: Wheat germ oil, vegetable oils, nuts and seeds, whole grains, egg yolk, and leafy green vegetables
Vitamin E is easily destroyed by heat

Vitamin E Deficiency

Insufficient levels are rare, primarily in diets extremely low in fat for years
High-risk groups: malabsorption disorders (Crohn's disease or cystic fibrosis), premature babies
Deficiency symptoms: red blood cell breakage, nerve damage, loss of muscle coordination, impaired vision and speech
Toxicities: more than 1000 milligrams/day can augment the effect of anti-clotting medication.

Vitamin K

Produced by bacteria in the large intestine
Function: promotes synthesis of blood clotting and bone formation
Deficiency symptoms: hemorrhaging, rare in infants after prolonged antibiotic therapy, or patients with decreased bile production

Vitamin K Recommendations and Sources

Toxicity symptoms are not known if less than 1000 mg/day intake.
Sources: bacterial synthesis in the digestive tract, milk, leafy green vegetables, cabbage-type vegetables
For men: 120 micrograms a day
For women: 90 micrograms a day

Vitamin D

Synthesized in the body with the help of sunlight
The skin synthesizes vitamin D when exposed to sunlight
Vitamin D is not an essential nutrient.

Vitamin D Factors Affecting Synthesis

Season: Long winters decrease synthesis
Sunscreen use: Prevents sunlight absorption, decreasing synthesis
Skin color: Darker skin needs more time for exposure to sunlight, decreased synthesis
Time of day: Vitamin D3 synthesis increases in the morning
Age: Older people have decreased synthesis
Clothing: Wearing clothing that covers the skin decreases synthesis

Vitamin D Function

Essential for proper utilization of calcium and phosphorus needed to produce healthy bones
Plays a role in muscle function and the immune system
Might help prevent colon, prostate and breast cancers
Might help prevent and treat diabetes, heart disease, high blood pressure, and multiple sclerosis

Vitamin D Deficiency Diseases

Rickets (Children develop bowed legs, weak, and deformed bones)
Osteomalacia (Adults, their bones become soft, flexible, weak, and deformed)
Toxicities symptoms:
- Increase blood calcium
- Calcification of soft tissues (blood vessels, kidneys, heart, lungs, tissues in joints)
- Loss of appetite, nausea, vomiting, frequent urination, fatigue, back pain, and irregular heartbeat

Vitamin D Sources and Recommendations

Synthesized in the body with the help of sunlight
Less than 30 minutes of sun exposure to arms and legs increases blood levels of vitamin D3
Fortified milk, margarine, butter, cereals, beef, egg yolk, liver, fatty fish
1 to 70 years old need 15 micrograms daily; 71 and older need 20 micrograms per day

Water-soluble Vitamins

Water-soluble vitamins are absorbed directly into the bloodstream, where they function.
Most aren't stored, but are readily excreted via the urine.

Vitamin C

Function: protects the body from free radicals, forms connective tissues (collagen), aids in wound healing, aids in iron absorption, boosts gums, helps fight infections, aids in preventing heart disease
Deficiency signs: Scurvy (bleeding gums, loosened teeth, swollen ankles and wrists, and tiny red spots in skin), fatigue and joint pain, reduced resistance to colds and infections, slow healing of wounds and fractured bones, anemia.
Toxicity: over 1000 mg/day; symptoms: nausea, abdominal cramps, diarrhea, headache, fatigue, insomnia, rashes, urinary tract problems, kidney stones
Sources: citrus fruits (oranges, grapefruits, lemons, limes); cabbage-type vegetables, dark green vegetables (broccoli); strawberries; berries; melons; papayas; mangoes; potatoes; tomatoes; guava
Recommended Dietary Intake for adults: 90 mg per day (men), 75 mg per day (women), smokers + 35mg per day

B Complex

Thiamin B1, Riboflavin B2, Niacin B3, Folate B9, B6, B12, Biotin B7, and Pantothenic acid
Functions: aid in the metabolism of carbohydrates, lipids, and amino acids; part of coenzymes; and activate enzymes.
Some detailed notes on specific B vitamins follows below

Thiamin B1

Function: Important in glucose metabolism; cofactor for enzymes breaking down glucose for energy production. Plays a role in neurotransmitter synthesis; required for RNA, DNA, and ATP synthesis
Food sources: whole-grain, fortified, or enriched grain products; moderate amounts in all nutritious food
Toxicity: None reported

Riboflavin B2

Function: Essential component of flavoproteins (coenzymes) involved in carbohydrate, lipid, and protein metabolism; gives a bright yellow color to riboflavin.
Food sources: Milk and dairy products (yogurt, cheese), enriched or whole grains, liver

Niacin B3

Function: Like thiamin and riboflavin, participates in energy metabolism of every cell.
Amino acid tryptophan is abundant in protein. Converted into niacin in the body.
Deficiency disease: Pellagra (dermatitis, diarrhea, dementia, and death)
Food sources: foods high in vitamin B3 niacin (broccoli, peanuts, chicken, mushrooms, bell peppers, kidney beans)

Vitamin B6 (Pyridoxine)

Function: Part of coenzyme needed in amino acid and fatty acid metabolism. Essential for converting methionine into cysteine and tryptophan into niacin and serotonin. Helps make hemoglobin, releases stored glucose, and develops fetal brain/nervous system.
Deficiency symptoms: Weakness, depression, confusion, irritability, convulsions, insomnia, and greasy dermatitis (the skin is greasy and flaky).
Food sources: Meat, fish, poultry (protein-rich foods), starchy vegetables, fruits, and leafy green vegetables

Folate B9 (Folic Acid)

Function: Required for making RNA and DNA, and works with B12 to form hemoglobin, Essential for amino acid methionine synthesis
Deficiency: anemia (large-cell type), smooth red tongue, mental confusion, weakness fatigue, irritability, headache; helps prevent neural tube defects like spina bifida
Food sources: fortified grains, leafy green vegetables, legumes, seeds, liver

Vitamin B12 (Cobalamin)

Function: Part of coenzymes used in new cell synthesis; helps maintain nerve cells, helps break down fatty acids, essential for hemoglobin synthesis, converts folate to active form.
Deficiency disease: pernicious anemia (large and immature red blood cells), anemia, fatigue, paralysis/nerve damage in the fetus
Food sources: animal products (meat, poultry, fish, shellfish, milk, cheese, eggs), fortified cereals
Toxicity: None reported

Deficiency Diseases: Beriberi & Wernicke Korsakoff syndrome

Beriberi: two types (wet and dry), causes muscle wasting, edema, fatigue, confusion, movement impairment, pain in lower extremities. Swelling, and heart failure.
Wernicke Korsakoff syndrome: confusion, loss of coordination, vision changes, hallucinations, and may lead to coma and death. Specific to alcoholics due to high alcohol intake.

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Description

Test your knowledge on vitamins, their functions, recommended intakes, and deficiency diseases with this engaging quiz. Explore key facts about Vitamin D, E, K, and C to enhance your understanding of nutrition and health.