Fat Soluble Vitamins
Name the Fat-Soluble Vitamins
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Thiamin -- Beriberi Wet or Dry
Which vitamin(s) come from oils?
Vitamin E (Vegetable Oils = 20%)
Name the 6 different function groups discussed in class.
Bone Health
Blood Health
Antioxidants
Energy Metabolism
Fluid and Electrolyte Balance
Immune Functioning
What is the best method for cooking vegetables to prevent vitamin losses?
Microwaving or steaming -- avoid boiling
Which fat soluble vitamin contributes to Rickets and Osteomalacia during deficiency?
Vitamin D
-Rickets: bowing of the legs seen in developing children
-Osteomalacia: softening of the bones
While most B vitamins comes from brains and cereals, what are the additional food sources for the B vitamins?
Riboflavin: milk
Niacin: meat, fish, and poultry
B6: meat, fish, poultry, bananas, and potatoes
Folate: leafy green vegetables
Which vitamin and mineral only come from animal products?
Vitamin B12
Phosphorus
Simply list the vitamins and minerals that function in improve immune health.
Vitamin A, D, E, C
Zinc
What are the prompters and inhibitors of Iron Absorption?
Promoters: MFP, Vitamin C
Inhibitors: Calcium, Phosphorus, Oxalates, Tannins, Phytates
Which fat soluble vitamin is given as an injection to infants and why?
Vitamin K -- usually made from intestinal bacteria in developed individuals but at birth the undeveloped intestine cannot adequately supply Vitamin K.
Describe and name the deficiency and toxicity associated with Niacin.
Deficiency: Pellagra "rough skin"
Toxicity: Niacin Flush (painful tingling - UL for synthetic forms)
From which food group would I obtain vitamin D, riboflavin, vitamin A, vitamin B12, iodine, calcium, potassium, and phosphorus?
Dairy Food Group - milks, yogurt, cheese etc.
Name the vitamins and minerals that function as antioxidants and give at least once source of each!
Vitamin C (citrus fruits, peppers, broccoli), Vitamin E (widespread fruits and vegetables), Selenium (soil)
What are the two best absorbed types of Iron supplements?
Ferrous Sulfate & Iron Chelate
(don't take on a completely empty stomach and avoid drinking with tea or large amounts [2+ cups] of milk)
Deficiency: night blindness (can lead to total blindness), dry & cracked skin, eroded body linings, and decreased immune functioning.
Toxicity: UL established for preformed Vitamin A - hair loss, liver failure, weak bones, & stunted growth; beta carotene toxicity can lead to yellowing of the skin.
What are the key symptoms of a B6 deficiency?
Weakness, Irritability, Insomnia, and Weak Immune Response
Describe the vitamins AND minerals that come from the grain group.
Niacin, Folic Acid, Thiamin, Riboflavin, Iron, Selenium, Chromium
List the vitamins and minerals that are integral to blood health.
K, B6, B12, C, Folate, Iron, Copper, Calcium
Which vitamins are prone to being destroyed via oxygen exposure?
Vitamin C
Vitamin E
Folate
*Cover cut veggies and fruits
*Store juices and oils in airtight containers
Describe the main functions of all of the fat soluble vitamins.
A: vision, immunity, growth, healthy skin
D: bone mineralization, immunity
E: antioxidant
A: blood clotting & bone formation
Describe the main functions of Vitamin C.
-Production and maintenance of collagen.
-Enhanced immune response
-Assist with Iron Absorption
-Antioxidant
List the key vitamins and minerals that are found within vegetables.
Selenium, Potassium, Magnesium, Calcium, Folate, Beta Carotene (A), Vitamin E, Vitamin C, Vitamin K
Name the vitamins and minerals associated with bone health and explain briefly how.
A: bone growth
D: bone minerlization
K: bone formation
C: collagen
Magnesium: bone mineralization
Calcium: bone and teeth structure
Phosphorus: bone and teeth structure
Fluoride: teeth resistance
What methods can be used to prevent iron deficiency in young children?
Using Iron rich snacks and iron fortified cereals.
Limit milk to 3-4 cups per day to prevent inhibited absorption.