Micronutrients: Vitamins & Minerals

Front 1

Vit C
Ascorbic Acid

Back 1

Non-B, water soluble
sources: citrus, tomatoes, berries, green vegetables
Fx: hydroxylation coenzyme; CT synth & maintenance, FR scavenger & reducing agt
Deficiency causes scurvy (bleeding gums, loose teeth, etc.)

Front 2

Folic Acid

Back 2

B complex: hematopoietic
sources: green veg, whole grains
Cofactor in 1 C transfers; prevents neural tube defects
Deficiency causes megaloblastic anemia b/c decr in nucleic acid pd'n and therefore cell division

Front 3

B12
Cobalmin

Back 3

B complex, Hematopoietic
Sources: animal pdts
Cofactor for met synth and odd # FA breakdown
Deficiency causes incr in odd # FAs, neuro abnormalities and 2º folate defic.
Deficiency can be caused by pernicious anema (destruction of gastric IF cells)

Front 4

B6

Back 4

B complex, energy releasing
src: whole grains, fish
fx: cofactor PLP for heme synth, glycogen phosphorylase and AA metab.
Defic: abnormal AA metab, 2ºpellagra, microcytic anemia 2º niacin deficiency

Front 5

B1
Thiamine

Back 5

B complex, energy releasing
src: whole grain, liver, pork, yeast, legumes
fx: cofactor TPP for PDH, alphaKDH, transketolase, alpha ketoacid DH.
Defic: decr ATP & incr lactate/pyruvate (Beri Beri, Wernick's and Korsakoff's Syndromes)

Front 6

B3
Niacin

Back 6

b complex energy releasing
src: whole grain, meat, fish, trp
fx: cofactor (NAD+/NADP+) for oxidases & DHs; repairs UV damage; decr hyperlipidemia
Defic: pellagra

Front 7

B2
Riboflavin

Back 7

b complex energy releasing
src: milk, eggs, liver
fx: cofactor (FAD, FMN) for oxidases & DHs
Defic sx: ariboflavinosis, dermatitis, cheilosis

Front 8

Biotin

Back 8

b complex, energy releasing
src: most foods & endogenous bacteria
fx: coenzyme for many carboxylases (carries CO2)
Deficiency: dermatitis
deficiency caused by eating many egg whites and/or decr intest. bacteria

Front 9

Pantothenic Acid

Back 9

b complex, energy releasing
src: eggs, liver, yeast, etc.
fx: part of CoA; txfr acyl grps; part of FA synthase
defic: burning foot syndrome

Front 10

Vit A (retinoids)

Back 10

fat soluble
src: dairy, liver, green & orange vegs
Fx: 11 cis retinal (rhodopsin) converts to trans retinal + opsin for visual impulsess.
Beta-carotene is antioxidant
retinol n reproduction and fertility
retinoic acid for transcription, embryo development
defic: xeropthalmia, impaired mucosa, night blindness
toxicity: hepatomegaly, b breaks, mucosa defects, birth defects
txts: used in psoriasis, acne, etc.

Front 11

Vit D

Back 11

fat soluble
src: fish or synthesized in skin w/ UV
forms: D3, D2, 1, 25 DHcholecalciferol
fx: maintain serum Ca by regulating absorption, bone remodeling and kidney uptake
Defic: osteomalacia/rickets, hypocalcemia & hypophosphatemia
diseased liver, kidney can cause defic.

Front 12

Vit K

Back 12

fat soluble
src: Green vegs, egg yolk, liver, cereal, endog bacteria
fx: coenzyme gamma carbox of glu residues in clot factors II, VII, IX, X, prothrombin.
defic: clotting/bleeding disorders
toxicity: hemolytic anemia, jaundice

Front 13

Vit E
tocopherols

Back 13

fat soluble
src: veg oils, nuts, green vegs
fx: antioxidant, HD protectant
defic: hemolytic anemia, m weakness/ataxia, periph. neuropathy

Front 14

Fe

Back 14

mineral
src: liver, green veg, cereal
fx: component of P450, ETC, catalase
requires C for absorp
defic: anemia, epithelial abnormalities
toxicity: incr absorp cause liver, pancreas, heart disease...

Front 15

Zn

Back 15

mineral
src:
fx: cofactor for HS, O2- dismutase, carbonic anhydrase, peptidase, zn fingers.
defic: growth retardation, hypogonadism, decr wound healing, skin lesions

Front 16

Cu

Back 16

mineral
src: liver
fx: cofactor for oxidases, tyrosinases, dopamine beta hydroxylase, O2- dismutase
defic: caused by Kinky Hair Synd; weak blood vessels, decr pigment, neuro defects, decr ATP, anemia
Toxicity: caused by Wilson's Disease; gold rings in eye.