Vitamins

Question 1

Vitamin A

Answer 1

• fat-soluble lipid from animal foods or partially converted from beta-carotene
• skeletal growth, normal reproductive function, health of skin and mucous membranes
• RDA: 5,000 IU
• bumps on back of arms can be vitamin A deficiency
• liver, fish oil, egg yolk, whole milk, cream, butter

Question 2

Vitamin B Complex

Answer 2

comprised of 8 water-soluble vitamins

Question 3

Vitamin B1

Answer 3

• thiamin
• water-soluble vitamin
• carb metabolism
• maintenance of appetite, normal intestinal function, cardiovascular and nervous system health
• RDA: 1 mg - 1.3 mg
• whole/enriched grain products, brown rice, brewer’s yeast, molasses, spinach, cauliflower, most nuts, sunflower seeds, peanuts, peas, beans, avocado, pork

Question 4

Vitamin B2

Answer 4

• riboflavin
• water-soluble vitamin
• important in biochemical oxidations and reductions
• food metabolism, respiratory health, manufacturing/repairing tissues, mucous membranes
• RDA: 1.7 mg
• whole/enriched grain products, brewer’s yeast, organ meat, fish, seaweed, millet, wild rice, asparagus, mushrooms, collards, broccoli, spinach

Question 5

Vitamin B3

Answer 5

• niacin, niacinamide (consists of both)
• water-soluble vitamin
• AA tryptophan is precursor
• digestive and nervous system function
• food metabolism
• RDA: 1.3 mg - 1.8 mg
• liver/organ meats, poultry, fish, peanuts, brewer’s yeast, dried beans/peas, wheat germ, whole grains, avocado, dates, figs, prunes

Question 6

Vitamin B5

Answer 6

• pantothenic acid
• water-soluble vitamin
• present in most animal and plant tissues
• component of coenzyme A
• releases energy from fats and other foods
• promotes normal growth and development
• RDA: 4.7 mg
• organ meat, chicken, beef, brewer’s yeast, egg yolk, fish, chicken, whole grain, cheese, peanut, dried beans, sweet potato, green peas, broccoli, avocado, cauliflower

Question 7

Vitamin B6

Answer 7

• pyridoxine, pyridoxal, pyridoxamine
• water-soluble vitamin
• involved in metabolism of AAs, glucose and fatty acids
• formation of antibodies, red blood cells, blood clots
• digestive and nervous system health
• RDA: 1.4 mg - 2.2 mg
• liver/organ meat, fish, poultry, egg yolk, whole wheat, wheat germ, soybeans, peanut, walnut, banana, prune, potato, cauliflower, cabbage, avocado

Question 8

Vitamin B9

Answer 8

• folic acid, folate, pteroyglutamic acid, folacin
• water-soluble vitamin
• involved in the synthesis of nucleic acids —>
• cells in the body subject to rapid synthesis and destruction are especially sensitive to folic acid deprivation
• RDA: 400 mcg

Question 9

Vitamin B12

Answer 9

• cobalamin, cyanocobalamin, methylcobalamin
• water-soluble vitamin
• molecular structure most complex of all vitamins
• B12 and folic acid needed for synthesis of proteins
• nervous system maintenance, red blood cell formation, cell division during growth and the development of genetic material
• RDA: 6 mcg
• whole grains, animal products

Question 10

Biotin

Answer 10

• water-soluble vitamin
• B vitamin that acts as coenzyme in metabolism of carbs, fats and AAs
• vitally necessary but in VERY small amounts
• synthesized in intestinal bacteria —>
• naturally occurring deficiency disease is virtually unknown

Question 11

Vitamin C

Answer 11

• ascorbic acid, calcium ascorbate, sodium ascorbate
• water-soluble vitamin/antioxidant
• easily destroyed in cooking and storage
• synthesis of bone matrix, collagen, dentin and cartilage
• absorption of iron, healing wounds and broken bones
• RDA: 60 mg

Question 12

Vitamin D2

Answer 12

• ergocalciferol
• fat-soluble compound
• known to be a hormone, still grouped with vitamins
• RDA: 400 IU

Question 13

Vitamin D3

Answer 13

• cholecalciferol
• fat-soluble compound
• known to be a hormone, still grouped with vitamins
• metabolism of Ca and Ph in body
• prevents rickets in children
• this hormone’s precursor exists in human skin and needs only to be activated by less than 1/2 hour UV light to become fully potent
• RDA: 400 IU

Question 14

Vitamin K

Answer 14

• phytonadione (_1), menaquinone (_2), menadione (_3)
• fat-soluble group of vitamins
• essential for blood clotting
• 1 and 2 can be derived from 3
• intestinal bacteria produce most of the body’s supply
• RDA: 80 mcg
• dark leafy greens, molasses, liver, milk, yogurt, egg yolk, fish liver oil

Question 15

Vitamin K1

Answer 15

• phytonadione
• fat-soluble vitamin
• an oil purified from alfalfa concentrates

Question 16

Vitamin K2

Answer 16

• menaquinone
• fat-soluble vitamin
• synthesized by intestinal bacteria

Question 17

Vitamin K3

Answer 17

• menadione
• fat-soluble vitamin
• synthetic compound
• yellow crystalline solid as potent in its ability to promote blood clotting as the natural vitamins
• K1 and K2 can both be derived from this vitamin

Question 18

Vitamin E

Answer 18

• tocopherols or tocotrienols
• fat-soluble vitamin in 8 different forms
• protects tissues
• prevention of anemia
• RDA 10 mg

Question 19

Alpha-tocopherol (a-tocopherol)

Answer 19

• the most active form of vitamin E
• a powerful biological antioxidant
• synthetic form (D, L or dl) only half as active as natural form (D)
• protects tissues
• prevention of anemia
• RDA: 10 mg

Question 20

Herbs (in multi-vitamins)

Answer 20

• a simple way to remedy some minor illnesses without needing a Rx
• use caution: pregnancy, lactation, many conditions
• not normally present in multis at therapeutic levels