Chapter 3. Vitamins

Purpose and Goals

Nutrition for a Changing World
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You must read each slide, and complete any questions on the slide, in sequence.

Vitamins

Photo Credit: Heike Rau/Shutterstock

Introduction

Vitamins are divided into two groups: fat-soluble and water-soluble. The fat-soluble vitamins need the presence of dietary fat and the assistance of bile to be effectively absorbed. They aren’t excreted as easily as water-soluble vitamins, making them more likely to cause toxicity. However, this rarely occurs when consuming vitamins exclusively through foods. The water-soluble vitamins are generally not stored in the body so deficiency conditions of the water-soluble vitamins develop more quickly than for the fat-soluble vitamins.

In this activity, you will identify the sources of fat-soluble and water-soluble vitamins in your diet and compare the amount you get with the current dietary recommendations.

This activity can be completed using the AnalyzeMyDiet tracker from within your LaunchPad course. Click on the AnalyzeMyDiet link found on your LaunchPad home screen.

To complete the activity using AnalyzeMyDiet:

  • If you have not already completed the AnalyzeMyDiet Tutorial and tracked at least one day’s nutrition and activity, do so first.
    • Within AnalyzeMyDiet, go to the Reports tab.
    • Select “Bar Graph” on the left.
    • Select the day(s) that are representative of your typical diet or as specified by your instructor.
    • Click “Show Report” to download your report.

For more instructions and help using AnalyzeMyDiet, please visit the help page.

3.1 Build Your Grid

For this activity you will need the Bar Graph report. This report can be accessed individually or as part of the Combination Report in AnalyzeMyDiet.

Please Note: You can find your percent by referring to your report, or calculate by dividing your intake by your target. If hand-calculating, round to the nearest whole number.

Vitamins Solubility Target Intake Percent (Completion of target consumption)
Vitamin A (μg/mcg) Fat-soluble A1 A2
Vitamin B6 (mg) Water-soluble B1 B2
Vitamin B12 (μg/mcg) Water-soluble C1 C2
Vitamin C (mg) Water-soluble D1 D2
Vitamin D (μg) Fat-soluble E1 E2
Vitamin E (mg) Fat-soluble F1 F2
Vitamin K (μg) Fat-soluble G1 G2
Folate (μg) Water-soluble H1 H2
Vitamin B1 - Thiamin (mg) Water-soluble I1 I2
Vitamin B2 - Riboflavin (mg) Water-soluble J1 J2
Vitamin B3 - Niacin (mg) Water-soluble K1 K2
Choline (mg) Water-soluble L1 L2
Table

Fill in the grid below using your knowledge of vitamins. Refer to chapters 10 and 11 in your textbook for help.

Vitamins Good Food Source (List One) Deficiency Signs and Symptoms
Vitamin B12 [text] [text]
Vitamin D [text] [text]
Folate [text] [text]
Table

3.2 Analyze Your Intake

Vitamins Solubility Goal (Daily target consumption) Intake (Average consumption per day) Percent (Completion of target consumption)
Vitamin A (μg) Fat-soluble A1 A2
Vitamin B6 (mg) Water-soluble B1 B2
Vitamin B12 (μg) Water-soluble C1 C2
Vitamin C (mg) Water-soluble D1 D2
Vitamin D (μg) Fat-soluble E1 E2
Vitamin E (mg) Fat-soluble F1 F2
Vitamin K (μg) Fat-soluble G1 G2
Folate (μg) Water-soluble H1 H2
Vitamin B1 - Thiamin (mg) Water-soluble I1 I2
Vitamin B2 - Riboflavin (mg) Water-soluble J1 J2
Vitamin B3 - Niacin (mg) Water-soluble K1 K2
Choline (mg) Water-soluble L1 L2
Table
Vitamins Good Food Source (List One) Deficiency Signs and Symptoms
Vitamin B12 [text] [text]
Vitamin D [text] [text]
Folate [text] [text]
Table

Question 3.1

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Correct.
Incorrect.

Question 3.2

ACMlC0KA2OnC9P7BOV/BLodrdJkMjyng2x2YM6o3cM2LaSTXBo1UHo5nJ/hZwprtYzT/8mVa2V42OrFxxtubh4wvVfxOFTh6c7t1OhiOy1jO4Zqgb8r+nRadM6t7hQf7LXeMb8TY4B1e9AjVkvRRxrwx6uSLeAEsS0TkLmoomB4DZAe4FZa8JB609Ps3wxloxZs70kLHtvxWzn6Vrc9QUry6nr9lP6u3mbLWGwji+FqgLIiV5bH1GTydicwA2L1fOLiacloqVNrpJTY3F+tUS+MwqYgxh+/t+hBVWgCT5v48+kQZdsMSOW2WIdPGpJHQt5AW86juntdydaUfJkBNHKklQ3o5x0Hwf7KT94hIw2qYhsNEBXybHAHHWXyYfzfbzgMxgPokGa3I75u5LkMieYDrRVhSRXcuD/7SuODPXxq2KHyMzw6UkHneACereBpHYhJeLxDnDVD8V8Wl
Correct.
Incorrect.

Question 3.3

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Correct.
Incorrect.

Question 3.4

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Correct.
Incorrect.

Question 3.5

BGLZ8sHMqCSyvUUSrVOkkGzQWVae2r8kbWMxtqkVocjTsZwV4F9Xc3MIxmdHgFmSMXpyxNTHGhtGjWJ+MJm7EMWUJydxyomtBzSkGVPIl231oYL/dkxdexETopxcDsPXrRl4Ji97aCMrZ8g9Da51HjmGbwcPSCED8WsrV/NoVYuo3saZudgkpr4eoXu3nSbnGMZuzE6PATKFOl/++nlfdWtxIUXJb92KiZcbhPugDZQJg4RVYbktv6QNygF100Z5RtFSV2XNrPxbpEiJ7QHFf9p8QLJ6RsWXubuvo7ZBZjCqhsmKfyZbEfbovuKYgaVkFQ64vv37UYA=
Correct.
Incorrect.
Check your book (Chapter 7, Vitamin A deficiency and toxicity on page 233) to find the UL. Remember that µg, mcg, and microgram are all the same unit.

Question 3.6

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
Check your book (Chapter 7, Vitamin D deficiency and toxicity on page 234) to find the UL. Remember that µg, mcg, and microgram are all the same unit.

Question 3.7

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Correct.
Incorrect.
Check your book (Chapter 7, Vitamin E deficiency and toxicity on page 239) to find the UL. Remember that µg, mcg, and microgram are all the same unit.

Question 3.8

ivFBXhlKsvA4wAv4+JlAtTvM7BI7CjlfqiTa976H3yXvw1W1aRRuAxEB8CMVZmoRgSIiuzp93Y6Wi9NrAGHkksPNQX/UdT8GHm4cgFLg2T7Skvh2NRaEpiF4CQ757v7bMFzFkKHaBMrIYPd9hVPk3tc/v0JIEbwlaGPridG/ssQ/vbu2hbuvbqt0d+g4rPYoI1MviC0KvyDfnMpSFGm6NWxNAr3x/s0BUzZLRmKfmYsca4P/JWOhphN7Q09amVoXH6gZBzlwqcIaRSstnMR8AiKr2VKykqwYbfPea52EQfmDIC59
Correct.
Incorrect.

Question 3.9

A7R220C3pSZ+UMF1SP5WvZudIHDJ0wp2WlZlvBkmkMQzi9GykWD8tp44ZSTFH8AL/3PVcyCGY5s9V7r/b7CA43XIvEqSBVDfcO2hQ4fa3KzPYJ9KfB+q+svheV+JblWaVljO14qAfYSCFe2Fb+pnW1AG1/wib1AYPgT+XRgZbFpezocGGiYxounlnwb4DQKloXtViKR5CzKkIqMq8Uh+wKxeamoQz3J3bK5umwFBXChGzBP4VR/sgywGxpxzyP0NAjtu5CGJmakI0kOkA3USTSMvxCE9gv6kxVjdZDBH5VhQdKR1UdAjRTQB8k3Pf6WZA9QdAXxS8V9xAo5VTbFhTotWfreMgRgKnNEm7zZrKkaTdq5bbtsKbEwRp4iM3Au2GKqTxNV3d2oRg2nOFU8IB+mTI4jA37zc1FIeRabcmjhx45/Eu0mmHSuYvFTKqo3MnXLMjotm9g93RN0hQaaBEiZ/MGb1OtNcFQEZcA==
Correct.
Incorrect.

Question 3.10

IDhkbIIN8zCJYtZHU10FanZsNLtD7ATloTxTv59lEBVCPTBuvZTODThwTwz3TWgBrEuK9oPNEOj6o/pnAKlGg9JeJ5yyS5sf4XioqO3qTHdYN3LAAAPPubtxO336MxDEEss8A1bjbbP8x0b3fotkKOEqcWrN1tRg9EM+ei5SrFxLvQFf8cDxQaeAdfqa1BmEiu8DtQXfTuBaKkkE+4Eo65edA4piHlMlFAVMiEdxUW3s7KrzIbtABFvEelr3jMoFkvlrWbJbOgu/HKaD9/m7k3HGKBMB0GzTPB2kTI3a1ATwPjKJuX9tAT090ewlvGeehYICp72C/dc38uPEB+72FkIvU8CKAB6Hb8HinZYjqKupAiHLAhVZoGWtSSBZHWc9CprvZx2KkEHUfwBllLpIBSbzGrCc5qG/MXSrYRnopIe/qtrPRoaVASbA4bbG0/eH81lEajN5casa5x/w
Correct.
Incorrect.

Question 3.11

ES+RZxJXiXqbfMdskcK92Pl7u/HsTuhnwJuMY8hdQ53+3fEg/cVPuNflq7r2lylqDeYVbTb8o4Pel1NGxN3dlM0L8vSAPq1XUUXwFRvoE8P/SqKMG3Znvkg1imbrA+nk3Yyhxxcqcaze7mmKCoJwtaALS4jN0XrRFJafuIbbGg4MnQWODHxaMLu5myN5HpEU9dac95dM0nRb/1qrFkNVHX2P614WIViILlWGQIOKn1zQ5zqlzbHDa32EUni6QRv4jN/pFYkMwwRDXzYAxUEwcVKreXIoPVjADUH9LqmsQs+pT+6CRm4Cd2hHziLuAvAtG7oSjJPcwa358FSLIao6tt0TtQppRi8OaaLAsPbFReamEReXaJL+JAt0b9dsnmo4OlWMbjti1K97+0Oi1HEoTyho+O2fKK/WJJ1UHgFzeSX/THT/qqF5HgXW9cyb7h9WHieLiq3FdooHk9zu
Correct.
Incorrect.

Question 3.12

Kf9qG7i7op6q4kKDwD+3jsV8Mng9wxFqgjsOM/SaXWG6+h2jhCLkx+P7dujDH3VoeDNcot2rX4HVkKGMSX+LqINrF4SXaRhY2YZnohgOkBP6q4gGPbqtXxSDJWlWoeXToMOTVlbJnCeFvcgbFmbhKRThkLcB9khhWZ9TxmptuF3dvZRaLYzuAVxHrtg7tYRXJx8KMiF/SL7QTuZ4FAENQAr4j6euyi/k0xsAGoTublC866IS9d7dEgMSt7LGpiQBtEZFJzWHsp7Cw9iNd6Lj27Qxbfmx71QUeUJNsTpLyTQ63VAk9ouPfjdDeRKRLALq+5LQbRV7YsItngCjN68mFmG3DjSU7+dryPk1IhHl8uFmC4KlZR5ukeEoqF8dOUqS/k8kaYPcT9z/kG9ffGyFK24nppbecCAvsozziCrZEDzCc0MDUSKuuFvm6H47F0EPQ+/xW7S+sMEYLQCwbQHMfQ==
Correct.
Incorrect.

Question 3.13

0qvcWjum/TOxlIKexdon7SiWIpRKn5HSxQqndUzxwVm+d6TyjnRJ1ux8+4+hIuCYIpAgLThJWdwsWhOY5n40vuey4HJBjDJxrnhvu1qTbbPFwaf5WHF2h99MRprCZWcTB4NxU6INM39B/pb/NmTJv9p2kZxWCpRxePZ9hncpe4X3RB02KgZCY6FG3qWfmDEb8iXKDIJyJIAQope3DBvLNqslsQg/16UQGjijK+rtBUZ64SkyFN5M1GxtpZF9vnS8a1dGrsNsEFzsQDH8TdgLbN8guYa1l8UOZVHJ/ZVTFim2riHn5qNYqOdtIZMKvkaqMZfCNTGs39RwqHDG2oD3/PPEGbHkjUGwJPpXAfscsbvVxBnatK3hX8PMWoVWcpqpTv+t4iZoNSU+QXYVGe6ce80rJlTY3XcY9vYfvQaP4VS8Ij4LK6Q141r4ZpEi6rl9MoEQHTq5c+p1UPSU
Correct.
Incorrect.

Question 3.14

KVXHpRcgqztT1FjQRRCb6BBWGXejECMBsk14+DXrgEzB6VS+exATVmo2I5aJhz/SkKUh9Ycqg1envYylXXnbzglzrl+2uTvqTj9pCqrqJlBHqm73vD/Tm4H4lfpr2RckCCiNikdEVPdATPcIgQsFHRl+jILlNMlWhcfjfRb1YtX/FyNqxwenStKgb/kGvRXF6AcHlh1aDVuiuY5hyYJBADKhverg0qnDCyaK8gBRV0g2pIFBukJMl9ncHhwHzu9BH1TAhxidG6ovWb9DT6xeMUtdL4PoV36CtzpJDX36aqd+xUqJ0vmfOdyedRbdm2YKnerprOTcw4ax7zj8ehW0X8W+IZ1C+OFI6NnDOggIfTcSA86aZ6168hUjrc1BCcke9R8D70UdoI4hcQGyFRpLjju5W1eBUSCybaEVcjoE3eXrZoXHhBJdm2uyO39W+c/gYlAXGq6++1NK9K9n
Correct.
Incorrect.

Question 3.15

C1+uPp8mBvPUI0E3xqlJv1XUyxlCVukPOcIFbykrK0zrYVQDHeSx5WxzWMHGlOt5ZJ6NqzigozXHTev2+rQEOb3dU0DaYs27gO0TQB2r7Snye4J8W4v40gWHSGAax4CUGvgHwF+dVNHGzRMjwoOOHdxNnFGvBpdVf0nj8GCR3RQMYsgTFwKsK29z/NKR9XGekXYBKGKf61ad1qguMOSHdSPgUAlvqZ7HF/AQaVEeuH7BuOopycDkdCKW6Xw7xyuwH2smkW+CxezGIWa0DskRdoPhkzQe++v094atfz9y+AFj7UWio/xD8o8+/YUOTDGuuVN+7j66E8LMYQl6nfFrkyl7JHQAaX3A
Correct.
Incorrect.
Check your book (Infographic 8.14 on page 269) to find the UL.

Question 3.16

BPPdLdCziMayuayTPScWZWJmwAf9mWironb9WGkPg9qa3FOA06964zEDR7VPgyiBzdUawS+dn3wPRq1KEmG/nUMtE6spgSD9ivIKUPsX37wnvEQ0mnrKbdYY32Jfcd1SDSBNMGJCJ7t9PJcyohQ8Ul7CDDmr1XhC+l7+HwP88XZR/a1fmcW4ydowS73o94q6eKxaKGaVPVO9HAL3isuMfDq3jdXjp8X171ljtVU5yXGAKAhubmybbuvyoxcebJfVY1rk1Q4cU5Csq9fNMHXrNCPYZYqzncaK2dbbEVRnRSdwVSdDr2VEVcaB+/j3D1iYJgHp5c7+XRQ1F66C
Correct.
Incorrect.
Check your book (Infographic 8.14 on page 269) to find the UL.

Question 3.17

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Correct.
Incorrect.
Check your book (Infographic 8.14 on page 269) to find the UL.

3.3 Activity Completed!

Activity results are being submitted...

REFERENCES: