Sources
Where does more than 90% of vitamin D3 come from
Skin exposure to sunlight
Which vitamin is deficiency common in
D
What do you need to eat in your meal to absorb fat soluble vitamins?
Fat
Sun exposure For this amount of time_______will increase blood levels of vitamin D3 more so than taking 10,000 IUs of D3 orally
30 mins
What is the most definitive sign of vit A deficiency
Night blindness
Where are vitamins absorbed?
Small intestine
Most common sign of vitamin K deficiency
Bleeding disorders
What are the 4 fat soluble vitamins
A, D, E, K
Beta carotine is a precursor to what vitamin?
Vit A
A vitamin that is a ______ reduces oxidative damage by Neutralizing free radicals
Antioxidant
Vegetarians are often lack this vitamin because it is only found in animal products
B12
Who is at most risk for folate deficiency?
People who are pregnant and/or alcoholics
What vitamins are excreted in the urine, and thus need to eat daily
Water soluble
What is vitamin D derived from
Cholesterol
What is the primary health benefit of vitamin E
Antioxidant, protecting cell membranes against lipid destruction caused by free radicals
Carotenoids, including beta carotene, are pigments that are a source of vitamin A and make foods what 3 colors
Yellow, orange, red
Impairment in what part of the body commonly causes vitamin B12 deficiency
Intestines (especially SI) due to malabsorption
Why is Vitamin C not stored in significant amounts in the body
Because it is water soluble and thus eliminated in the urine
Name 2 of the 3 vitamins that are antioxidants
A, C, E (also D, but book doesn’t say)
Why might it take months for a vitamin A deficiency to appear in the body?
Because Vitamin A is a fat soluble vitamin and it would take longer to be eliminated from the body
What is the best way to eat to ensure you are getting enough antioxidants, and why?
Eat the rainbow. Antioxidants are pigments, so a foods color is a good indication of its antioxidant content.
What populations are at greatest risk for vitamin B12 deficiency 2 or 3 out of 4)
1. Elderly (impaired digestive organs due to aging).
2. Vegetarians, vegans, those that don't eat a lot of meat
3. Those with autoimmune disease (impairs secretion of intrinsic factor in intestines)
4. Those with chronic inflammation of the stomach (from H, pylori)
What are the vitamins that you can get toxicity from and why?
Fat soluble, they are stored in the body (rather than the excess being eliminated, like water soluble ones)
Since Folate is responsible for making RNA and DNA, when folate is deficient cells cannot divide normally. What is a common consequences of this
Megaloblastic anemia
It is especially important to have adequate Vit D in Portland. Some reasons are:
Vit D Gathers Ca and P to make what _____?
And, without enough Vitamin D, what percent of Ca is absorbed from foods____? (approximately)
Bones. 15%.