Flashcards
Vitamins and Minerals
Cards in this deck (26)
- 1Vitamin ACHIEF FUNCTION/ROLE: Vision, immunity, maintenance of cornea/epithelial cells/ mucous/skin, bone/tooth growth
DEFICIENCY: Hypovitaminosis A, night blindness, white lumps, immunity defect
TOXICITY: reduced bone density, birth/growth defect
FOOD SOURCE: Retinol, dairy, eggs, liver
TIDBIT: 1st vitamin to be discovered - 2Vitamin DFUNCTION/ROLE: Raises blood Ca and P by increasing absorption from digestive tract, taking Ca from bones, stimulating retention by kidneys
DEFICIENCY/TOXICITY: Rickets, Osteomalacia
FOOD SOURCE: Fortified milk, eggs/yolf, juices, cereals, choc mixes, veal, fatty fish, liver, oils
TIDBIT: Differs bc sunlight could be its only source - 3Vitamin KFUNCTION/ROLE: Synthesizes blood clotting proteins and bone proteins
FOOD SOURCES: dark leafy greens, cabbage type, milk
DEFICIENCY: Hemorrhaging
TOXICITY: n/a
TIDBIT: Doesn't kick in til waste products go through - 4Vitamin EFUNCTION/ROLE: Antioxidant
FOOD SOURCE: Veg oils
DEFICIENCY: Erythrocyte hemolysis, nerve damage
TOXICITY: Hemorrhagic effects
TIDBIT: Stops producing free radicals - 5Thiamin/B1FUNCTION/ROLE: Part of coenzyme. used in metabolism
FOOD SOURCE: enriched/fortified/whole grain products, pork
DEFICIENCY/TOXICITY: n/a
TIDBIT: Muscle/nerve activity depend heavily on it - 6Riboflavin/FUNCTION/ROLE: Part of coenzymes FMN
FOOD SOURCE: Milk products, enriched/fortified/whole grain products
DEFICIENCY/TOXICITY: Lack of causes inflammation in mouth/skin/eyes/gi tract
TIDBIT: Light destroys it= why milk is sold in cartons/plastic but heat doesn't. - 7NiacinFUNCTION/ROLE: part of coenzymes FAD and FMN in metabolism
FOOD SOURCE: protein-rich foods
DEFICIENCY/TOXICITY: flush, liver damage, impaired glucose tolerance
TIDBIT: can come from amino acid tryptophan - 8BiotinFUNCTION/ROLE: skin, coenzyme carrying carbon dioxide
FOOD SOURCE: widespread, GI bacteria synthesis
DEFICIENCY/TOXICITY: Rarely occur; symptoms of depression/hairloss/etc
TIDBIT: AI instead of RDA from lack of research - 9Pantothenic acidFUNCTION/ROLE: part of coenzyme A in metabolism
FOOD SOURCE: widespread
DEFICIENCY/TOXICITY: rare
TIDBIT: destroyed by food processing - 10Vitamin B6FUNCTION/ROLE: coenzyme used in amino acid and fatty acid metabolism
FOOD SOURCE: protein-rich foods
DEFICIENCY/TOXICITY: nerve degeneration, skin lesions
TIDBIT: stored in muscle tissue - 11FolateFUNCTION/ROLE: activates vit B12, helps synthesize DNA for cell growth
FOOD SOURCE: legumes, vegs, fortified grain products
DEFICIENCY/TOXICITY: masks vit b12 deficiency, anemia
TIDBIT: Can be reabsorbed repeatedly - 12Vitamin B12FUNCTION/ROLE:Activates folate, synthesize DNA for cell growth, protects nerve cells
FOOD SOURCE: derived from animals
DEFICIENCY/TOXICITY: n/a
TIDBIT: transfer into blood depends on certain proteins - 13Vitamin CFUNCTION/ROLE: Synthesizes collagen/carnitine/hormones/neurotransmitters/antioxidant
FOOD SOURCE: Fruits and Vegs
DEFICIENCY/TOXICITY: diarrhea, GI distress, scurvy
TIDBIT: Deactivated histamine - 14Sodium (Na)FUNCTION/ROLE: Maintains fluid/electrolyte balance; nerve impulse transmission/muscle contraction
FOOD SOURCES: salt, soysauce, milks, breads, meats/process foods
DEFICIENCY/TOXICITY: hypertension, hyponatremia (losses)
TIDBIT: Can raise blood pressure - 15Chloride (Cl)FUNCTION/ROLE: Need for proper digestion, fluid/electrolyte balance
FOOD SOURCES: salt, soysauce, eggs, milk, processed foods
DEFICIENCY/TOXICITY: vomitting
TIDBIT: part of stomachs acid - 16Potassium (K)FUNCTION/ROLE: Supports cell integrity, fluid/electro balance, assists nerve impulses/muscle
FOOD SOURCES: whole foods
DEFICIENCY/TOXICITY: muscular weakness,
TIDBIT: if given into vein, can stop heart; doesn't kick in until waste products go through - 17Calcium (Ca)FUNCTION/ROLE: Minerialization of bones/teeth, muscle contraction/relaxation, blood clotting
FOOD SOURCES: milk/products, tofu, broccoli, kale
DEFICIENCY/TOXICITY: constipation, stunted growth, urinary stone, osteoprosis
TIDBIT: Vit D helps make Ca binding protein - 18Phosphorus (P)FUNCTION/ROLE: Part of every cell, phospholipids; bones/teeth, genetic material
FOOD SOURCES: derived from animals
DEFICIENCY/TOXICITY: muscular weakness, bone pain, calcification of nonskeletal tissues (kidneys)
TIDBIT: 2nd most abundant in body - 19Magnesium (Mg)FUNCTION/ROLE: nerve impulse, muscle contraction, immune system, teeth maintain, protein build, enzyme action
FOOD SOURCES: nuts, legumes, dark green veg, whole grains, seafood, choc
DEFICIENCY/TOXICITY: weakness, confusion, diarrhea
TIDBIT: protects against hypertension - 20Sulfate/Sulfur (S)FUNCTION/ROLE: stablizes protein shape
FOOD SOURCES: protein foods
DEFICIENCY/TOXICITY: only if eaten in access
TIDBIT: sulfur in body, sulfate is salt produced from oxidation fo sulfur - 21Iron (Fe)FUNCTION/ROLE: carries oxygen to blood
FOOD SOURCES: red meats, fish, eggs, legumes, dried fruits
DEFICIENCY/TOXICITY: anemia, GI stress
TIDBIT: common amongst children/infant, teens, women of childbearing age, pregnant - 22Zinc (Zn)FUNCTION/ROLE: part of insulin, transport vit A, taste, wound healing, immune reactions, sperm, fetal development
FOOD SOURCES: protein foods
DEFICIENCY/TOXICITY: loss of appetite, growth retardation, delayed sex maturation
TIDBIT: found highest in muscle/bone - 23Iodine (I)FUNCTION/ROLE: thyroid hormones, regulate growth/metabolic rate/development
FOOD SOURCES: Salt, seafood, plants/animals w/those surroundings
DEFICIENCY/TOXICITY: underactive thyroid, goiter, mental/phys retardation
TIDBIT: Iodine= food, Iodide= in body - 24Selenium (Se)FUNCTION/ROLE: defends against oxidation, regulates thyroid
FOOD SOURCES: seafood, meats, fruit, vegs, whole grains
DEFICIENCY/TOXICITY: Keshan disease, nial/hair brittle/loss, irritability, rash, fatigue
TIDBIT: may protect against cancer - 25Copper (Cu)FUNCTION/ROLE: absorption of iron in form of hemoglobin
FOOD SOURCES: seafood, nuts, whole grains, seeds, legumes
DEFICIENCY/TOXICITY: anemia, liver damage, bone abnormalities
TIDBIT: water may provide it (plumbing) - 26Manganese (Mn)FUNCTION/ROLE: Cofactor for sev enzymes, bone formation
FOOD SOURCES: nuts, whole grains, leafy veg, tea
DEFICIENCY/TOXICITY: nervous systems disorder
TIDBIT: Ca and Fe may limit absorption
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- Flashcards on Vitamins and Minerals, created by owahler on 06/12/2014.
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- owahler
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