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33 Cards in this Set
- Front
- Back
4 antioxidants
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Vitamin E, vitamin C, selenium, beta-carotene
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Vitamin C UL & DRI
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UL: 2,000 mg
DRI: 90 mg (men) 70 mg (women) |
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Fat solvable vitamins
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KADE (stored)
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Water soluble vitamins
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Turn Right Near Betos Park Between Front and Back and C(2)
Thiamin, riboflavin, niacin, biotin, pantothenic acid, b6, folate, b12, vit C & choline |
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What we measure vitamins and minerals in?
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Micrograms & milligrams
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Because vitamins are organic..
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They are very sensitive
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Functions of vitamins may be lost due to...
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Heat, water, fluorescent lighting, and oxidation.
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Great source of Vit + Min
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Liver
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Laid down
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Do what it's supposed to do
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Fat soluble vitamins must have
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A protein transport
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Hydrophobic soluble vitamin
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Fat soluble
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Fat soluble vitamins are found in what sections of our body and food?
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Fatty sections, and fat compartments
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More likely to get a toxicity from? And why?
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Fat soluble. These are stored, not flushed like water sol vitamins.
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Hydrophilic soluble vitamin
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Water soluble
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Water soluble vitamins are found in what sections of our body and food?
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Water sections of food and body.
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Less likely to get a toxicity from? And why?
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Water soluble vitamins. Because they are flushed out of the body by water release. (Urination)
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To avoid toxicity
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To not self prescribe
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Who needs supplements?
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1. People with nutrient deficiencies
2. People with low energy intake (elderly, stressed, eating disorders, starved) 3. Older adults with Atrophic Gastritis 4. Infants 5. Pregnant women 6. People with limited milk intake, sun exposure, and heavily pigmented skin 7. People with disease, infection, or injury that interferes with nutrient absorption, metabolism, or excretion 8. People on exhibiting medications |
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Free radicals
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Unstable molecules formed in metabolic reactions. (Ultraviolet radiation, air pollution, tobacco smoke) in order to become stable they steal electrons creating a chain reaction
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How to stop free radicals?
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Antioxidants! They donate e- from their outer ring without then changing or becoming unstable
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Avoid what supplements?
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Provide > than the UL of any nutrient with a daily dose
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USP
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Contains what it says, no harmful levels, disintegrates
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Misleading vitamin claims
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Do not relive stress.
Store and local brands can be just as good as national. BE AWARE OF FAKE NUTRIENTS |
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Vitamin A
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Fat soluble
1. Retinal 2. Retinol 3. Retinoic acid 4. Beta-carotene |
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Retinal
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Vitamin A
Helps with vision |
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Retinol
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Vitamin A
Helps with reproduction |
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Retinoic acid
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Vitamin A
Helps with growth High doses used to treat acne |
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Beta-carotene
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Antioxidant, provitamin, (precursor)
Protects cells from free radical damage |
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Vitamin A deficiency
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1. Night blindness
2. Total blindness (xerophthalmia) leading kind of blindness worldwide |
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Too much vitamin A (no toxicity)
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Cause yellowing of the skin
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Food sources of vitamin A
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CANTALOUPE, Peaches, apricots, peppers, carrots etc
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Plant food sources of Vitamin A
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Carotenoids (vit A provitamin) red and yellow pigments
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Animal sources of vitamin A
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Retinoids/retinol
Richest sources: liver, fish oil, milk, butter, eggs, low fat dairy products |