CHAPTER 7 REVIEW

Fat Soluble Vitamins-A,D,E,K-Dissolve in lipids, need bile to absorb, stored in body tissue, easily toxic.

Vitamin A: Roles-vision, immunity, skin and body linings. Deficiency- blindness; Sources-dark green leafies, dark orange (carrots, sweet potatoes, mangoes, pumpkin, apricot), fish oil, milk, liver; toxicity not seen from plant foods, can occur from liver or supplements

Vitamin D: roles-bone strength; deficiency in children- ricketts; in adults-osteomalacia; most potentially toxic of all vitamins

Vitamin E- antioxidant (protects cells from destruction); deficiency seldom seen; sources-plant foods and oils

Vitamin K: role-blood clotting; deficiency-uncontrolled bleeding; sources-intestinal bacteria, vegetables, eggs

Water Soluble Vitamins: Vitamin C and the B vitamins; body excretes extra; can be destroyed with much cooking and washing

B Vitamins: help body use energy, important to work of cells; deficiencies of these vitamins often occur together

Vitamin B1-Thiamine; deficiency- beriberi- muscle wasting, confusion, seen in alcoholism

Vitamin B2-Riboflavin; sources- grains, milk

Vitamin B3-Niacin: Deficiency- Pellagra

Folate: role- make new cells; deficiency- anemia, birth defects (NTD), death of newborns; sources-leafy greens (Think foliage for folate!), uncooked fruits and vegetables

Vitamin B12-Cyanocobalamine: role- make red blood cells, nerves; deficiency- anemia, nerve damage, paralysis; stored up to 5 years; strict vegans need supplement; sources-meat and dairy foods, brewer's yeast with active B12, B12-supplemented foods

Vitamin C-Ascorbic Acid: means "No Scurvy Acid"; roles-antioxidant, healing, immunity, helps absorb iron; deficiency-poor healing, bruising, anemia; sources-fruits/vegetables, especially citrus, strawberries, broccoli, tomato, kiwi, cantaloupe; smokers have higher requirement for this vitamin