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Questions and Answers
Which population is at highest risk for vitamin deficiency?
Which population is at highest risk for vitamin deficiency?
What is one of the primary functions of vitamin A?
What is one of the primary functions of vitamin A?
What cooking method is recommended to preserve the vitamin content in food?
What cooking method is recommended to preserve the vitamin content in food?
Which of the following is an early sign of vitamin A deficiency?
Which of the following is an early sign of vitamin A deficiency?
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What should you avoid when purchasing produce to maximize vitamin content?
What should you avoid when purchasing produce to maximize vitamin content?
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Which vitamin is found in animal sources as retinol?
Which vitamin is found in animal sources as retinol?
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What happens to epithelial cells in the case of vitamin A deficiency?
What happens to epithelial cells in the case of vitamin A deficiency?
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Which vitamin is known for having stable properties, making it less vulnerable to destruction during storage?
Which vitamin is known for having stable properties, making it less vulnerable to destruction during storage?
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What condition results from the keratinization of certain cells, potentially leading to blindness?
What condition results from the keratinization of certain cells, potentially leading to blindness?
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What is a major consequence of excess vitamin A intake?
What is a major consequence of excess vitamin A intake?
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Which food is NOT a recommended source of vitamin D?
Which food is NOT a recommended source of vitamin D?
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What condition is commonly associated with vitamin D deficiency in children?
What condition is commonly associated with vitamin D deficiency in children?
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Where do people synthesize adequate prohormone D most effectively?
Where do people synthesize adequate prohormone D most effectively?
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Which of the following statements is true regarding dietary supplements with beta-carotene?
Which of the following statements is true regarding dietary supplements with beta-carotene?
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What is a characteristic of cancerous cells?
What is a characteristic of cancerous cells?
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Which of the following is NOT considered a major risk factor for cancer?
Which of the following is NOT considered a major risk factor for cancer?
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What is a reasonable piece of advice for reducing cancer risk?
What is a reasonable piece of advice for reducing cancer risk?
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Which statement best describes carcinogens?
Which statement best describes carcinogens?
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Which food sources are rich in folate?
Which food sources are rich in folate?
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What happens to red blood cell precursor cells when there is a folate deficiency?
What happens to red blood cell precursor cells when there is a folate deficiency?
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What is a potential consequence of folate deficiency in pregnant women?
What is a potential consequence of folate deficiency in pregnant women?
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Which vitamin is essential for the metabolism of folate?
Which vitamin is essential for the metabolism of folate?
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What condition is commonly associated with a deficiency of vitamin B-12?
What condition is commonly associated with a deficiency of vitamin B-12?
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How is vitamin B-12 absorbed in the body?
How is vitamin B-12 absorbed in the body?
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What can lead to food-cobalamin malabsorption?
What can lead to food-cobalamin malabsorption?
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What role does pantothenic acid play in the body?
What role does pantothenic acid play in the body?
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What condition is characterized by a deficiency of vitamin C?
What condition is characterized by a deficiency of vitamin C?
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What is a primary function of biotin in the human body?
What is a primary function of biotin in the human body?
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Which group of individuals may be at higher risk of pantothenic acid deficiency?
Which group of individuals may be at higher risk of pantothenic acid deficiency?
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What is one of the major roles of vitamin C in the body?
What is one of the major roles of vitamin C in the body?
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Which of the following is a potential side effect of taking high doses of niacin?
Which of the following is a potential side effect of taking high doses of niacin?
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What is the primary source of biotin in the body?
What is the primary source of biotin in the body?
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What is the minimum daily intake of vitamin C required to prevent scurvy?
What is the minimum daily intake of vitamin C required to prevent scurvy?
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What is true about choline in humans?
What is true about choline in humans?
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Which vitamins are classified as fat-soluble?
Which vitamins are classified as fat-soluble?
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Which statement accurately describes water-soluble vitamins?
Which statement accurately describes water-soluble vitamins?
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What is the purpose of grain enrichment?
What is the purpose of grain enrichment?
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Which factor increases vitamin absorption in the body?
Which factor increases vitamin absorption in the body?
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Which health condition is known to interfere with the absorption of fat-soluble vitamins?
Which health condition is known to interfere with the absorption of fat-soluble vitamins?
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What is a common reason for vitamin deficiencies in the U.S.?
What is a common reason for vitamin deficiencies in the U.S.?
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Which vitamins are generally not stored in major amounts within the body?
Which vitamins are generally not stored in major amounts within the body?
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How do fat-soluble vitamins differ from water-soluble vitamins in terms of toxicity?
How do fat-soluble vitamins differ from water-soluble vitamins in terms of toxicity?
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Study Notes
Vitamins
- Vitamins are complex organic compounds
- The body does not make enough vitamins to maintain good health
- Vitamins occur naturally in common foods
- A deficiency disorder occurs when a vitamin is missing from the diet
- Vitamins restore good health when the missing substance is supplied
Learning Outcomes
- Classify vitamins as fat-soluble or water-soluble
- Discuss methods to conserve vitamin content or increase bioavailability
- Explain the function of antioxidants and define enrichment/fortification
- List the four fat-soluble vitamins and identify dietary sources
- Discuss major functions of each fat-soluble vitamin
- Identify health problems associated with excesses and deficiencies of fat-soluble vitamins
- List water-soluble vitamins and identify dietary sources
- Discuss major functions of each water-soluble vitamin
- Identify health problems associated with excesses and deficiencies of water-soluble vitamins
- Identify health problems from excesses and deficiencies of vitamin B12, vitamin C, pantothenic acid, and biotin
- Evaluate vitamin supplements, considering health benefits and hazards
- Identify foods that may increase cancer risk
- Discuss steps to reduce cancer risk
Vitamins: Basic Concepts
- Vitamins are complex organic compounds
- The body does not produce enough to maintain good health
- Vitamins occur naturally in common foods
- A deficiency in vitamins can cause deficiency disorders
- Supplementing with missing vitamins can restore good health
Major Roles of Vitamins
- Vitamins have hormonal action (e.g., vitamin D)
- Vitamins participate in chemical reactions (e.g., anti-oxidation)
- Vitamins do not provide energy
- Vitamins regulate various bodily processes (e.g., cell division, tissue growth)
Radical Formation and Vitamins
- Oxidation reactions form radicals ("free radicals")
- Radicals are substances with an unpaired electron and involve the loss of electrons
- Free radicals are highly reactive and unstable
- Free radicals can remove electrons from more stable molecules (e.g., DNA, proteins, polyunsaturated fatty acids)
- Free radical damage contributes to chronic diseases and premature aging
- Vitamins (e.g., vitamin E, vitamin C) have anti-oxidation effects
How Do Antioxidants Work?
- Antioxidants donate an electron to stabilize a radical
- By donating an electron, the radical is stabilized, protecting other molecules
Free Radicals and Antioxidants
- Free radicals have an unpaired electron; antioxidants donate an electron to stabilize them.
Sources of Vitamins
- Vitamins occur naturally in food, or are synthesized in labs (supplements)
- Biological activity refers to the effect of vitamins in the body
- Some vitamins are more active in natural form, while others are more active in synthetic form (e.g., folate)
- Bacteria in the large intestine produce certain vitamins (biotin and vitamin K), and the body can synthesize vitamin D and niacin under certain conditions.
How are Vitamins Classified?
- Fat-soluble vitamins (A, D, E, and K) are associated with lipids in food and the body
- Fat-soluble vitamins do not dissolve in water or urine, generally are stored in the body, and can be toxic in excessive amounts
- Water-soluble vitamins (C and B-complex, including B1, B2, B3, B6, B7, B9, B12, and Choline) dissolve in watery components of food and the body.
- Water-soluble vitamins are usually not stored in significant amounts and are generally non-toxic
Vitamin Enrichment and Fortification
- Raw foods can lose nutrients during processing (like refinement)
- Grain enrichment adds thiamin, riboflavin, niacin, folic acid, and mineral iron to refined grains to restore nutrients lost during processing
- Fortification adds any nutrient to a wide array of commonly eaten processed foods during manufacturing
Vitamin Absorption
- Most vitamins are absorbed in the small intestine.
- Absorption increases when the body requires more of the vitamin
- Fat-soluble vitamins are absorbed along with dietary fat.
- Diseases affecting the GI tract can reduce vitamin absorption (e.g., cystic fibrosis)
Vitamin Deficiency and Toxicity Disorders
- Deficiencies can result from poor diets or certain health conditions.
- In the U.S., severe deficiencies are uncommon due to food preservation, enrichment, and fortification, plus widespread fruit and vegetable availability
- Some Americans don't consume sufficient amounts of vitamin E, D, and choline
Populations at Risk for Vitamin Deficiency
- Alcoholics
- Older adults
- Hospitalized people
- People with anorexia nervosa
- People with certain gastrointestinal disorders
- People with rare metabolic conditions
Maximizing Vitamin Contents of Food
- Vitamin C, thiamine, and folate are easily destroyed by poor storage and preparation practices
- Niacin and vitamin D tend to be very stable
- Tips for preserving vitamin content: avoid wilted, bruised, or shriveled produce; cook in small amounts of water; avoid large pieces of food; use quick cooking methods (e.g., microwaving, steaming, stir-frying); freeze produce
Vitamin A
- Animal sources: retinol (most active form) – liver, fish liver oils
- Plant sources: beta-carotene (provitamin A) – yellow-orange and green fruits and vegetables
- Major functions: normal vision, reproduction, cellular growth, immune system activity, and epithelial cell production
- See page 20 on the presentation for a table of vitamin A in various foods
Vitamin D
- Major functions: increasing calcium and phosphate deposits in bone, reducing urinary calcium excretion, and increasing calcium and phosphate absorption
- Synthesis occurs in skin when exposed to ultraviolet light
- See presentation pages 25-29 for major sources
Vitamin E
- Major functions: antioxidant activity, maintenance of the nervous and immune system
- See pages 33-35 for major sources
Vitamin K
- Major Functions: produces active blood-clotting factors
- See pages 36-38 for major sources
Water-Soluble Vitamins
- Many function as components of specific coenzymes (small molecules that help enzymes function)
- Enzymes require coenzymes to function. Coenzymes regulate chemical reactions by interacting with enzymes. Once activated, the coenzyme-enzyme complex enables the reaction to occur
- See pages 39-40 for major sources
Thiamin (B1)
- Part of coenzyme involved in energy release from carbohydrates.
- Involves metabolism of certain amino acids.
- Synthesis of neurotransmitters
- Deficiency Disease: Beriberi; Wernicke-Korsakoff syndrome (alcoholics)
- See Page 41 for food sources
Riboflavin (B2)
- Coenzyme for metabolism of carbohydrates, lipids, and amino acids.
- Dairy foods, liver, enriched grains are significant food sources
- See Page 43 for food sources
Niacin (B3)
- Part of two coenzymes necessary to obtain energy from macronutrients
- Deficiency can result in dermatitis, diarrhea, dementia, and death ("4 D's" of pellagra)
- High doses (megadoses) can cause GI ulcers, vision problems, and liver damage
- See Page 44 for food sources
Vitamin B6
- Part of coenzyme needed for amino acid metabolism
- Deficiency rarely occurs but can lead to dermatitis, anemia, convulsions, depression, and confusion
- High doses (megadoses) can cause nerve damage
- See Page 46 for food sources
Folate
- Part of the coenzyme tetrahydrofolic acid (THFA) required for DNA and amino acid metabolism.
- Converts homocysteine into methionine, and plays a major role in vitamin B12 function
- Leafy greens, liver, legumes, asparagus, and oranges are significant food sources
- See pages 47-49 for details
Vitamin B12
- Part of coenzymes needed for folate metabolism and myelin sheath maintenance.
- Binds to intrinsic factor for absorption in the ileum
- Food-cobalamin (B12) malabsorption is common in older adults due to declining gastric acid production.
- See pages 56-57 for details
Pantothenic Acid and Biotin
- Pantothenic acid (B5) is a component of coenzyme A, critical for energy metabolism and fatty acid production. Pantothenic acid is widely available in foods
- Biotin (B7) participates in chemical reactions adding carbon dioxide to other compounds, promoting the synthesis of glucose and fatty acids and breaking down amino acids.
- Intestinal bacteria produce biotin, preventing biotin deficiencies
Vitamin C
- Not part of a coenzyme, but needed for collagen synthesis, antioxidant activity, immune system function, and the synthesis of bile and some neurotransmitters and hormones
- Deficiency results in scurvy
- See pages 55-57 for details
Choline
- Humans need choline, especially during prenatal development
- Choline is a vitamin-like nutrient
- The body can produce choline but may not produce enough in certain conditions
- See page 58 for details
Vitamin as Medicine
- Niacin (B3): can lower LDL cholesterol and raise HDL cholesterol, but high doses are toxic.
- Vitamin B6: some research suggests it may help with PMS, but high doses can cause nerve damage
- Folic Acid, B6, B12: lower blood homocysteine levels when taken together; research on CVD reduction and Alzheimer's disease prevention is mixed/inconclusive
- Vitamin C: does no prevent colds, but may reduce duration and severity; has antioxidant activity
- Vitamin E: questionable benefits for reducing chronic disease/cancer risks and may increase cancer risk
- Carotenoids (as supplements): may help reduce AMD progression but possibly harmful, especially for smokers
Cancer
- Group of chronic diseases; characterized by cells with mutated (damaged) genes
- Cancerous (malignant) cells are out of control; can spread (metastasize)
- Carcinogens are environmental factors that trigger cancer; examples can be age, tobacco use, radiation exposure, certain bacteria/viral infections, certain hormone levels, alcohol, certain specific foods, and other environmental exposure)
- See pages 65-67 for details
Reducing Cancer Risk
- Limit alcohol
- Maintain a healthy weight
- Adopt physically active lifestyle
- Eat a healthy diet, emphasizing plant foods, and limiting red and processed meats
- Avoid environmental exposures to carcinogens
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Description
Test your knowledge on essential vitamins, their functions, and the risks of deficiencies. This quiz covers the importance of vitamins A and D, the consequences of their lack, and ways to maintain vitamin content in foods. Challenge yourself to see how well you understand these crucial nutrients.