Question

make a table of important vitamin facts. At the top of the document list your demographic (age/sex) category. In the table, include the following information for all vitamins (there are 13 - see Chapter 9 & 10)

• RDA and UL for your demographic (age/sex) - and state what that is. Provide appropriate, accurate units
  • On tests you will need to know RDAs and ULs for all groups - remember that you can refer to the tables inside the text if you have a hard copy or use the scanned RDA/UL tables provided in the orientation module.
• chemical name(s)
  • there may be more than one so include all common ones listed in the text (eg. vitamin A comes in the form of retinol, retinal and retinoic acid; vitamin B1 is also known as thiamin, etc.)
• type and storage
  • indicate if it is water or fat soluble
  • include whether/where in the body excess is stored (if it isn't stored just say N/A for not applicable)
• symptoms of deficiency
  • summarize the effects on the body if you don't have enough
  • describe the symptoms and include the names of any specific diseases caused by lack of this vitamin in the diet
• symptoms of toxicity
  • summarize the effects on the body if you get too much
  • for some vitamins this is rare and/or there is no known toxicity - if that's the case say so

• food sources - food groups and specific foods that are good sources
• any additional info that you think is important or is emphasized in lecture slides

FORMAT - choose a format that works for you. You may use either of the vitamin table templates (one is an excel file, one is a word doc) provided on the Chapter 9 page as a guide for what information to include in your table or make your own.

• EXCEL or WORD - if you have the Microsoft office suite, you can download either the excel or word template and fill in/modify as you like. Then submit your version of this file to the dropbox.

• OTHER DIGITAL PROGRAMS - want to use a different program? You can make your table in any program just be sure to include and label all required information. IMPORTANT: you must save it as an excel file, word doc or pdf then submit to the dropbox. If you use other digital programs then you must save and submit as a pdf so I can see and grade it!!
• HAND WRITTEN - flash cards or sheets of paper; if your handwriting is neat and legible and you don't want to use a computer program, you can create a paper version. You can use colored pens and get creative

Answer 1

RDA - Recommended Dietary Allowance. It is defined as the average daily amount of intake required to meet the nutritional requirements of almost all (97-98%) of healthy people.

UL - Tolerable Upper Intake Level. The maximum amount that can be taken daily without any adverse effects on health.

Demographic Category - Female, 19-30 years.

CHARACTERISTICS

VITAMIN A

VITAMIN C

VITAMIN D

VITAMIN E

VITAMIN K

VITAMIN B1

VITAMIN B2

VITAMIN B3

VITAMIN B5

VITAMIN B6

VITAMIN B7

VITAMIN B9

VITAMIN B12

RDA

700 μg/d

75 mg/d

15 μg/d

15 mg/d

90 μg/d

1.2 mg/d

1.3 mg/d

14 mg/d

5 mg/d

1.3 mg/d

30 μg/d

400 μg/d

2.4 μg/d

UL

3000 μg

2000 mg

100 μg

1000 mg

NA

NA

NA

35 mg

NA

100 mg

NA

1000 μg

NA

CHEMICAL NAME

Retinol, Retinal, Retinoic acid

Ascorbic acid

Ergocalciferol (D2), Cholecalciferol (D3)

Tocopherol, Tocotrienols

Phylloquinone, Menaquinone

Thiamine

Riboflavin

Niacin, Niacinamide, Nicotinamide riboside

Pantothenic acid

Pyridoxine, Pyridoxal, Pyridoxamine

Biotin

Folic acid, Folate

Cyanocobalamin, Hydroxocobalamin, Methylcobalamin, Adenosylcobalamin

TYPE

Fat-soluble

Fat-soluble

Fat-soluble

Fat-soluble

Fat-soluble

Water-soluble

Water-soluble

Water-soluble

Water-soluble

Water-soluble

Water-soluble

Water-soluble

Water-soluble

STORAGE

Liver

NA

Liver

Liver

Liver

NA

NA

NA

NA

NA

NA

NA

Liver

SYMPTOMS OF DEFICIENCY

Night blindness leading to keratomalacia or permanent blindness.

Symptoms occur when the level of Vitamin C becomes very low - bleeding gum, rashes, bruising, weakness, fatigue

Bow legs, delayed growth, dental problems, pain and bending of the spine.

The weakening of the immune system, weak muscles, vision defects, ataxia, loss of feeling in arms and legs.

Bruising, excessive bleeding from wounds and surgical sites, heavy menstrual bleeding, bleeding from GI tract and blood in stools and urine.

Muscle weakness, nausea, fatigue, reduced reflexes, tingling sensation in arms and legs, blurry vision.

Excessive blood and oedema of mouth and throat, hair loss, sore throat, cracked lips, skin disorders, degeneration of the nervous system.

Fatigue, headache, red inflamed skin when exposed to sunlight, depression, disorientation.

Irritability, burning feet, upper RTI, insomnia, depression

A weakened immune system, mental confusion, anaemia, seizures, peripheral neuropathy - tingling feeling in legs and hands, muscle weakness, lack of coordination, sensitivity to touch

Hair loss, ataxia, rash around areas of the mouth and nose, fatigue, tingling feeling in the arms and legs

Fatigue, pallor, palpitations, shortness of breath, irritability, difficulty concentrating.

Paresthesia, pale yellow tinge on skin, vision disturbance, depression, irritability, sore and red tongue - glossitis

SPECIFIC DISEASES DUE TO DEFICIENCY

Night blindness, hyperkeratosis, xeropthalmia, keratomalacia

Scurvy

Rickets, osteomalacia, osteoporosis, colorectal cancer

Deficiency is rare. Mild haemolytic anaemia in newborns.

Bleeding diathesis

Beriberi (cardiac and neurological), Wernicke and Korsakov (alcoholic confusion and paralysis)

Angular cheilitis, non-specific fatigue, eye changes, impaired iron absorption, brain dysfunction

Pellagra

Paresthesia

Anaemia, Peripheral neuropathy, Pellagra-like syndrome

Dermatitis, enteritis

Megaloblastic anaemia, neural tube and other defects in pregnancy deficiency, heart disease, impaired cognitive function

Pernicious anaemia

SYMPTOMS OF TOXICITY

Hypervitaminosis A - Changes in vision, bone pain, changes in the skin. Liver damage in case of chronic toxicity.

Rare. However, megadoses may cause diarrhoea, nausea.

Hypercalcemia - excess buildup of calcium in the blood - nausea, vomiting, weakness, frequent urination.

Rare. Occasionally nausea, diarrhoea, fatigue, muscle weakness, bleeding with doses higher than 1000mg/d.

Extremely rare which can occur with menadione - jaundice, kernicterus in infants, hyperbilirubinaemia.

NA.

Extremely rare. In cases where toxicity develops, damage to the liver occurs.

Flushing of the skin, dryness, itching, paresthesia. Liver toxicity - major toxic effect.

NA. Very high doses can cause diarrhoea.

Peripheral sensory neuropathy - ataxia, GI symptoms like heartburn and nausea, photosensitivity.

NA.

Irreversible neurological damage, sleep disturbance, mental confusion, depression, loss of appetite, irritability.

NA.

FOOD SOURCES

Animal origin Vitamin A - fish, liver, dairy products; Plant origin provitamin A - leafy vegetables, carrots, spinach, orange, ripe-yellow fruits

Tomatoes, green and red pepper, broccoli, Brussels, guavas, lemons, litchis, papayas, strawberries, oranges

Eggs, mushrooms (shitake), fish (sardines), liver

Fruits and vegetables, nuts, seeds, seed oil

Leafy green vegetables like spinach, liver, egg yolks

Potatoes, Vegetables, eggs, liver, brown rice, pork, wholegrain cereals

Dairy products, green beans, bananas

Meat, fish, eggs, mushrooms, many vegetables

Vegetables, nuts, mushrooms, beans, lentils, poultry

Pork, poultry, fish, bread, wholegrain cereals, soya beans, eggs

Walnuts, peanuts, cereals, milk, egg yolks

Dark green leafy vegetables, liver, sunflower seeds, fruits, seafood, whole grains

Animal products - meat, fish, eggs, dairy products, milk