Flashcards
vitamins and minerals
Cards in this deck (57)
- 1Vitamin A (Retinol) FunctionEssential for vision,
growth, and
immune function - 2Vitamin A (Retinol) Food SourcesLiver, fish, dairy
products, egg
yolks,
orange/yellow
vegetables, dark
green vegetables - 3Vitamin A (Retinol) Deficiency SymptomsNight blindness,
impaired immune
function, dry skin,
poor growth - 4Vitamin B1 (Thiamin) FunctionEnergy metabolism,
nervous system
function - 5Vitamin B1 (Thiamin) Food SourcesWhole grains, pork,
legumes, nuts - 6Vitamin B1 (Thiamin) Deficiency SymptomsBeriberi, fatigue,
poor appetite,
mental confusion - 7Vitamin B2 (Riboflavin) FunctionEnergy metabolism,
skin and eye health - 8Vitamin B2 (Riboflavin) Food SourcesDairy products,
eggs, lean meats,
green vegetables - 9Vitamin B2 (Riboflavin) Deficiency SymptomsCracks and sores
around the corners
of the mouth,
inflammation of the
tongue, eye
disorders - 10Vitamin B3 (Niacin) FunctionEnergy metabolism,
nervous system
function - 11Vitamin B3 (Niacin) Food SourcesLean meats,
poultry, fish, whole
grains, legumes - 12Vitamin B3 (Niacin) Deficiency SymptomsPellagra (diarrhea,
dermatitis,
dementia) - 13Vitamin B5 (Pantothenic Acid) FunctionEnergy metabolism,
adrenal gland
function - 14Vitamin B5 (Pantothenic Acid) Food SourcesWhole grains,
legumes, meat,
eggs, vegetables - 15Vitamin B5 (Pantothenic Acid) Deficiency SymptomsFatigue, numbness,
tingling in hands
and feet - 16Vitamin B6 (Pyridoxine) FunctionProtein metabolism,
nervous system
function - 17Vitamin B6 (Pyridoxine) Food SourcesMeats, whole
grains, vegetables,
nuts, bananas - 18Vitamin B6 (Pyridoxine) Deficiency SymptomsAnemia,
depression,
convulsions,
dermatitis - 19Vitamin B7 (Biotin) FunctionEnergy metabolism,
fat synthesis,
glucose synthesis - 20Vitamin B7 (Biotin) Food SourcesLiver, soybeans,
egg yolks, whole
grains - 21Vitamin B7 (Biotin) Deficiency SymptomsDermatitis, hair
loss, conjunctivitis - 22Vitamin B9 (Folate) FunctionRed blood cell
formation, DNA
synthesis - 23Vitamin B9 (Folate) Food SourcesLeafy green
vegetables,
legumes, seeds,
liver - 24Vitamin B9 (Folate) Deficiency SymptomsAnemia, birth
defects - 25Vitamin B12 (Cobalamin) FunctionRed blood cell
formation, nervous
system function - 26Vitamin B12 (Cobalamin) Food SourcesAnimal products
(meat, fish, poultry,
dairy) - 27Vitamin B12 (Cobalamin) Deficiency SymptomsPernicious anemia,
nervous system
disorders - 28Vitamin C (Ascorbic Acid) FunctionCollagen synthesis,
antioxidant,
immune function - 29Vitamin C (Ascorbic Acid) Food SourcesCitrus fruits,
strawberries, kiwi,
peppers, broccoli - 30Vitamin C (Ascorbic Acid) Deficiency SymptomsScurvy, impaired
wound healing,
susceptibility to
infections - 31Vitamin D (Calciferol) FunctionCalcium absorption,
bone health,
immune function - 32Vitamin D (Calciferol) Food SourcesSun exposure,
fortified dairy
products, fatty fish - 33Vitamin D (Calciferol) Deficiency SymptomsRickets (in
children),
osteomalacia (in
adults) - 34Vitamin E (Tocopherol) FunctionAntioxidant, red
blood cell formation - 35Vitamin E (Tocopherol) Food SourcesVegetable oils,
nuts, seeds, green
leafy vegetables - 36Vitamin E (Tocopherol) Deficiency SymptomsNerve damage,
anemia, impaired
immune function - 37Vitamin K FunctionBlood clotting, bone
health - 38Vitamin K Food SourcesGreen leafy
vegetables, liver,
vegetable oils - 39Vitamin K Vitamin DeficiencyImpaired blood
clotting,
hemorrhage - 40Calcium FunctionBone and teeth
health, muscle and
nerve function - 41Calcium Food SourcesDairy products,
leafy green
vegetables, tofu,
fortified foods - 42Calcium Deficiency SymptomsOsteoporosis,
muscle cramps,
convulsions - 43Iron FunctionHemoglobin and
red blood cell
formation, oxygen
transport - 44Iron Food SourcesMeats, poultry, fish,
legumes, fortified
foods - 45Iron Deficiency SymtomsAnemia, weakness,
fatigue - 46Magnesium FunctionBone health, nerve
and muscle
function, energy
metabolism - 47Magnesium Food SourcesNuts, legumes,
whole grains, dark
green vegetables - 48Magnesium Deficiency SymptomsMuscle weakness,
fatigue, nausea - 49Potassium FunctionFluid balance,
nerve and muscle
function - 50Potassium Food SourcesFruits, vegetables,
dairy products,
meat, legumes - 51Potassium Deficiency SymptomsMuscle weakness,
paralysis, confusion - 52Sodium FunctionFluid balance,
nerve and muscle
function - 53Sodium Food SourcesTable salt,
processed foods,
dairy products,
meat - 54Sodium Deficiency SymptomsHigh blood
pressure, edema,
dehydration - 55Zinc FunctionWound healing,
immune function,
taste perception - 56Zinc Food SourcesMeats, seafood,
whole grains, nuts,
legumes, dairy, dark chocolate, pumpkin seeds, and eggs - 57Zinc Deficiency SymptomsLoss of taste and smell, poor wound healing, and problems with thinking, reasoning, and memory