Study Guide - Vitamins - lecture 1-7 PDF

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lecture 1-7...

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Study Guide - Vitamins Chapters 10-11 What are vitamins. What are the names of all the vitamins. What are some general features/characteristics of vitamins. What are the similarities and differences to energy nutrients. Why is the solubility of a vitamin significant? What are the general characteristics of watersoluble vitamins and those of fat-soluble vitamins. What are the differences between them? Example: How are they absorbed? Are they equally toxic? How do the storage of water soluble and fat soluble vitamins differ in the body? How long does it take to become deficient? How are they excreted? Which vitamins are water-soluble and which ones are fat soluble? Be able to recognize which is which. If a food has had all fat removed, is it likely to have very much naturally occurring fat soluble vitamins? The kidneys excrete water and water soluble waste. The liver handles, stores and excretes fat (cholesterol) and fat soluble waste. Knowing this, where would excess B vitamins be excreted from? Where would excess vitamin A be excreted from? Can vitamins be destroyed? Which vitamin is easily destroyed by microwaving? Which by UV light? Which by excessive heating/cooking? What are some cooking/food preparation methods that can be used to minimize vitamin and mineral loss? What are some potential food handling practices that might lead to loss/destruction of vitamins and minerals in preparation and cooking? What are some practices that can lead to the retention or preservation of vitamins? Of minerals? What are the vitamin deficiency diseases called and what are the signs and symptoms (consequences) for thiamin, riboflavin, niacin, folate, B12, vitamin C, vitamin D, and vitamin A deficiencies? What foods could we eat to get significant amounts of each of these vitamins? What nutrient deficiency causes the 4 D’s and what are they? Which two vitamins that we get primarily from the diet can also be produced from bacteria in our colons? Which of these vitamins is given to newborns because their colons are sterile and don’t have gut bacteria to make it? Which vitamin can be made in our skin when large enough parts of it are exposed to sunshine for at least 10-15 minutes a day? What are some factors that lower adequate stores of this vitamin? What are some dietary sources of this vitamin? Is it advisable that a person who is not able to be outdoors while their arms and legs are uncovered take a supplement of this vitamin? Would a person who doesn’t drink fortified milk benefit by taking a supplement of this vitamin? What is a neural tube defect? What vitamin deficiency can cause it? Who is affected? What is the best way to prevent it? When should it be taken and by whom?

Which vitamin needs stomach acid to make it absorbable? What common medication could interfere with that? This vitamin is produced by bacteria and is only found in animal based foods. What are some foods that are rich in this vitamin? What common cooking/reheating method can destroy it? What pro-vitamin/precursor is abundant in carrots and sweet potatoes? What is the name of the vitamin that it converts to once inside the body? What is the deficiency disease that is caused when inadequate amounts are consumed of this pro-vitamin or its activated vitamin? What organ does it affect most noticeably? What protein requires vitamin C for its synthesis? What is one of the first signs that a person might be deficient in vitamin C? Which food groups are a good source for vitamin C? Which ones generally are not good sources? What mineral is also needed to make this protein? What effect do deficiencies impact wound healing? What vitamins are associated with maintaining skin health and promoting wound healing? With energy metabolism? With immune function? With antioxidant defenses? With blood pressure regulation? With bone health? Muscle contraction and relaxation? Neurotransmitter synthesis (b12, folate, B6, vit C)? General Vit and Phytonutrients in Food How are plant and animal foods divided into groups in the Dietary Guidelines. Which vitamins are found in abundance in each food group, different colored foods? Vitamin C is supplied in the diet by citrus fruits but also kiwi……beta-carotene is found mostly in orange and red fruits but also in …..or…thiamin is found in pork but also can be obtained by eating… Why is it important to eat a variety of foods from within each food group? Review Highlight 11. What are free radicals and where do they come from? Are they good or bad? What are antioxidants and where do they come from? Are they good or bad? How do free radicals and antioxidants work together? Which nutrients also perform roles as antioxidants? What food groups are generally rich in antioxidants? Review Highlight 13 (in the minerals chapter but fits more with vitamins). What are phytonutrients? What mechanisms of action/benefits do they have? What chronic conditions can phytonutrients help? Which foods provide rich sources of phytonutrients? What are the orange colored phytonutrients called? What about the blue/purple/deep red colored ones? What about white colored ones? What phytonutrients are in the cabbage family of vegetables? What about in grapes and red wine? Is fiber a phytonutrient?? Does fish have phytonutrients? What are functional nutrients/functional foods? What is a common functional food fortified with Calcium? With vitamin D and A? With the phytonutrients plant stanols and sterols?

What foods are typically enriched with thiamin riboflavin and niacin and iron? Do whole grain foods need to be enriched? Why? Look at the USDA Food Patterns. How much food from each food group does a person need to eat each day if their total energy expenditure/caloric needs are 2,000 kcals per day? What are some tips for healthy diet that you might be able to share with a friend or family member who wants to know what you learned from your nutrition class? Think of what you might say about nutrient density, chronic diseases, vitamins, minerals, fiber, phytonutrients, functional foods, etc…....