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
While many nutrients dissolve in water, these four specific vitamins require dietary fat for the body to absorb and store them.
Fat-Soluble Vitamins: A, D, E, K
This fat-soluble nutrient, found in high amounts in liver and carrots, is essential for maintaining healthy vision and preventing night blindness.
Vitamin 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
Consuming a 'rainbow' of diverse, plant-based whole foods is the primary strategy for this dietary goal, which helps neutralize free radicals and prevent oxidative stress.
Eating Antioxidant-rich foods. Antioxidants are pigments, so a foods color is a good indication of its antioxidant content.
For example blueberries are rich in anthocyanin giving them their rich blue/purple color.
Elderly individuals, vegans, and people with autoimmune gastrointestinal disorders like Crohn’s disease are among the groups most susceptible to this nutritional gap.
B 12 (Cobalmin)
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 leading to this condition.
Megaloblastic anemia (Enlarged Red Blood Cells)
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%.