• Shuffle
    Toggle On
    Toggle Off
  • Alphabetize
    Toggle On
    Toggle Off
  • Front First
    Toggle On
    Toggle Off
  • Both Sides
    Toggle On
    Toggle Off
  • Read
    Toggle On
    Toggle Off
Reading...
Front

Card Range To Study

through

image

Play button

image

Play button

image

Progress

1/22

Click to flip

Use LEFT and RIGHT arrow keys to navigate between flashcards;

Use UP and DOWN arrow keys to flip the card;

H to show hint;

A reads text to speech;

22 Cards in this Set

  • Front
  • Back
Vitamin A
Chemical name: retinol

Dietary sources -- retinal: liver, fish oil, organ meats, dairy products; beta-carotene: tropical fruits, carrots, sweet potatoes, supplements

Key functions: vision, gene transcription, epithelial differentiation

Deficiency symptoms: night blindness/poor vision, growth retardation, increased susceptibility to infection, increased risk of mortality

Control of deficiency: supplementation, targeted fortification, dietary diversification
Vitamin D
Chemical name: cholecalciferol

Sources -- dietary: fatty fish, fish liver, eggs, fortified foods (milk, cereals), supplements, sunlight!

Key functions: intestinal calcium absorption, bone calcium reabsorption, calcium metabolism

Deficiency symptoms: adults -- osteomalacia (softening of the bones), children -- rickets (softened bones, bowing of legs, malformation of pelvic bone)
Vitamin E
Chemical name: tocopherphol
Vitamin K
Chemical name: phylloquinone
Vitamin B1
Chemical name: thiamine
Vitamin B2
Chemical name: riboflavin
Vitamin B3
Chemical name: niacin
Vitamin B5
Chemical name: pantothenic acid
Vitamin B6
Chemical name: pyridoxine
Vitamin B7
Chemical name: biotin
Vitamin B9
Chemical name: folate (naturally occurring in food)/folic acid (supplement form)

Sources: green, leafy vegetables, liver, fortified flour (and breakfast cereals made with that flour), supplements

Key functions: single carbon transfer, coenzyme for synthesis of DNA/RNA/amino acids, interacts with vitamin B12

Deficiency symptoms: megaloblastic, macrocytic anemia; neural tube defects
Vitamin B12
Chemical name: cobalamin

Sources: meat, eggs, dairy, shellfish (animal products)

Key functions: red blood cell formation, oxygen transport and delivery, works with folate

Deficiency symptoms: permanent damage to nervous system, pernicious anemia, bruising more easily, (vegetarians/vegans at higher risk)
Vitamin C
Chemical name: ascorbate/ascorbic acid

Sources: citrus fruits, tomatoes, green vegetables

Key functions: immune system (controversial), collagen formation, antioxidant

Deficiency symptoms: scurvy (sore, spongy gums, loose teeth, bleeding from mucus membranes), weak immune system (again, controversial)
Calcium
Mineral
Phosphate
Mineral
Magnesium
Mineral
Zinc
Sources: oysters, shellfish, meat, liver, cheese, whole grain cereals, dry beans, nuts; in general, correlates with protein intake

Key functions (catalytic, structural, and regulatory): helps proteins fold, zinc metalloenzymes, zinc fingers provide structure for proteins, gene transcription, immune system

Deficiency symptoms: growth retardation, sexual and skeletal immaturity, neuropsychiatric disturbances, dermatitis (skin inflammation), alopecia (hair loss), diarrhea, increased susceptibility to infection, decreased appetite
Copper
Mineral
Iron
Sources: heme iron -- meat, poultry, fish, eggs, organ meats; non-heme iron: green, leafy vegetables, dairy products, peas, beans, dried fruit, enriched grains

Key functions: binding and transport of oxygen (hemoglobin/myoglobin), intercellular iron transport and storage, electron transport, gene regulation

Deficiency symptoms: fatigue, paresthesia (tingling) of extremities, increased susceptibility to infection, poor cognitive and motor development, learning and behavioral problems in children
Selenium
Mineral
Chromium
Mineral
Iodine
Sources: seafoods, sea vegetables, some fruits and vegetables (if grown in iodine rich soil -- close to the sea), iodized salt

Key functions: essential for development and function of brain and nervous system, essential for thyroid health and regulation

Deficiency symptoms: goiter -- enlarged thyroids, cretinism -- mental retardation due to iodine deficiency during pregnancy