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 |