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Define the term vitamin and list three characteristics of vitamins as a group
- Essential organic substances
- 1) Not enough
- produced in body naturally
- 2) Produce deficiency symptoms when missing
- 3) Yield no energy
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Classify the vitamins according to whether they are fat soluble or water soluble
- Fat Soluble: Vitamins A, D, E, and K
- Water Soluble: B Vitamins and Vitamin C
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Vitamin A:
- Major functions: promote vision and growth, prevent drying of skin/eyes, promote
- immune function, cardio disease prevention, acne medication
- Deficiency: blindness, impaired immunity, white lumps on hair follicles
- Toxicity: reduced bone density, birth defects, muscle pain
- - Food sources: animal products (retinol), dark greens, orange fruits (beta)
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Vitamin D:
- - Major functions: activated by enzyme in liver/kidneys, sun exposure, derived from
- cholesterol, regulates blood calcium, influences normal cell development
- - Deficiency: rickets, osteomalacia, misshapen bones, muscle spasms, brittle bones, pain in
- bones
- - Toxicity: over absorption of calcium, calcium in organs, growth retardation
- - Food sources: D3 (animal) milk, salmon, beef, D2 (plant)
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Vitamin E:
- - Major functions: antioxidant, stabilizes cell membranes, protection of fatty acids
- and Vitamin A, easily destroyed by heat and oxygen
- - Deficiency: red blood cell breakage, nerve damage
- - Toxicity: augments effects of anti-clotting medication, blood thinner
- - Food sources: plant oils, green vegetables, wheat germ
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Vitamin K
- - Major functions: synthesized by bacteria in colon, role in calcium-binding, newborns
- injected at birth because not found in breast milk
- - Deficiency: hemorrhaging
- - Toxicity: none
- - Food sources: liver, cabbage, milk
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Thiamin (B1)
- - Major functions: coenzyme used in energy metabolism, sensitive to heat
- - Deficiency: Beriberi; muscular weakness, apathy, confusion, irritability
- - Toxicity: none
- - Food sources: canned ham, pork chops, wheat germ
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Riboflavin (B2)
- - Major functions: coenzyme forms participate in energy yielding metabolic pathways, easily destroyed by UV light and radiation
- - Deficiency: ariboflavinosis; inflammation of mouth and tongue, cracks at corners of mouth, skin lesions
- - Toxicity: none
- - Food sources: milk, enriched grains, eggs
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Niacin (B3)
- - Major functions: part of coenzymes NAD and NADP used in energy metabolism
- - Deficiency: pellagra; diarrhea, dementia, dermatitis, inflamed tongue, bilateral rash on
- areas exposed to sunlight
- - Toxicity: hives, liver damage
- - Food sources: tuna, chicken, salmon
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Pantothenic Acid (B5)
- - Major functions: part of coenzyme A used in energy metabolism, easily destroyed by
- food processing
- - Deficiency: hypoglycemia, increased sensitivity to insulin
- - Toxicity: none
- - Food sources: organ meats, mushrooms, broccoli
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Vitamin B6 (PLP/PMP)
- - Major functions: activate enzymes, needed for metabolism of carbs, fats, protein, synthesize amino acids and neurotransmitters, athletes may need more
- - Deficiency: scaly dermatitis, anemia, depression, abnormal brain pattern
- - Toxicity: depression, fatigue, headaches, nerve damage, paralysis
- - Food sources: salmon, bananas, avocados
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Folate (B3)
- - Major functions: part of coenzymes THF and DHF, used in DNA synthesis and used in new cell formation, sensitive to heat, oxidation, UV light
- - Deficiency: megaloblastic anemia, spina biffida (birth defects)
- - Toxicity: masks B12 deficiency
- - Food sources: asparagus, spinach, lentils
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Vitamin B12
- - Major functions: absorption requires intrinsic factor and protein from salivary
- gland, synthesized by bacteria, found in animal products only, folate metabolism, maintenance of myelin sheaths, breaks down fatty acids
- - Deficiency: pernicious anemia, nerve degeneration, paralysis
- - Toxicity: none
- - Food sources: clams, oysters, lobster
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Vitamin C (Absorbic Acid)
- - Major functions: synthesized by most animals, sensitive to heat and oxygen, collagen synthesis, antioxidant, thyroxin synthesis, resistance to infection
- - Deficiency: scurvy; anemia, hemorrhages, poor wound healing, muscle degeneration, smokers need extra
- - Toxicity: diarrhea, nausea, hot flashes, UT problems, kidney stones
- - Food sources: orange, brussels sprouts, strawberries
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Evaluate the use of vitamin supplements with respect to their potential benefits and
hazards to the body.
- - Pro: correct deficiencies, improve nutrition, reduce disease, improve defenses
- - Con: toxicity, misinformation, self-diagnosing, false sense of security
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List and briefly explain the functions of water in the body.
- - Body temperature regulation: water absorbs heat, body sweats, skin cools
- - Removal of body waste via urine: urea excretion, sodium excretion
- - Amniotic fluid, joint lubricants, saliva
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Discuss healthy water intake and output levels to maintain water balance.
11 cups women, 15 cups men; imput is the same as intake (10 cups)
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Classify the minerals as major or trace minerals.
- - Major: Calcium, Phosphorous, Potassium, Sulfur, Sodium, Magnesium
- - Trace: Iron, Zinc
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Sodium
- Major functions: retains water, muscle contraction, conduction of nerve impulses
- Deficiency: vomiting, diarrhea, excessive perspiration, coma
- Toxicity: edema, acute hypertension, osteoporosis
- Food sources: table salt, processed foods
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Potassium
- Major functions: maintains fluid/electrolyte balance, supports cells, assists in
- nerve impulse transmission, lowers blood pressure
- Deficiency: muscular weakness, paralysis, confusion, heart failure
- Toxicity: muscular weakness, vomiting
- Food sources: bananas, orange juice
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Calcium
- Major functions: 99% in bones and teeth, makes up 40% of minerals in body, lowers
- blood pressure, bone formation and maintenance, blood clotting
- Deficiency: osteoporosis, stunted growth
- Toxicity: constipation, kidney stones
- Food sources: milk, yogurt
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Phosphorous
- Major functions: ion in intracellular fluid, bone and tooth strength, acid/base
- balance, Vitamin D enhances absorption
- Deficiency: none
- Toxicity: bone loss
- Food sources: yogurt, cheese
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Magnesium
- Major functions: bone mineralization, building protein, muscle contraction
- Deficiency: weakness, confusion, convulsions
- Toxicity: diarrhea, alkalosis, dehydration
- Food sources: nuts, whole grains
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Iron
- Major functions: part of hemoglobin and myoglobin, red blood cells, enzyme cofactor, immune funtion
- Deficiency: anemia; paleness, brittle nails, fatigue, poor growth
- Toxicity: infections, fatigue, skin pigmentation, organ damage
- Food sources: spinach, oat bran
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Zinc
- Major functions: DNA synthesis, growth, protein metabolism, development of sexual organs and bones, normal development of fetus
- Deficiency: growth retardation, delayed sexual maturation, hair loss
- Toxicity: loss of appetite, impaired immunity, low HDL, iron deficincies
- Food sources: meats, shellfish
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Explain the role of nutrition in maintaining a healthy blood pressure.
More Calcium and Potassium and less Sodium lower blood pressure, more fruits and veggies
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