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13 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Vitamin A
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retinol, provitamin cartenoids
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Animal foods: liver, whole milk, fortified milk and cheese
Cartenoids in plant foods: carrots, green leafy veggies, sweet potatoes, fortified margarine FUNCTIONS: Skin/eyes |
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Vitamin D
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cholecalciferol
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Fortified foods: dairy products, margarne. Fish oil, Sunshine
FUNCTIONS: Increases intestinal absorbtion of calcium to promote bone/teeth formation |
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Vitamin E
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tocopherol
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Veggie oils, margarine, green leafy veggies, wheat germ, whole-grain products, egg yolks
FUNCTIONS: Antioxidant to protect cell membranes |
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Vitamin K
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phylloquinone
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Pork and beef liver, eggs, spinach, cauliflower, forms in the intestine by bacteria
FUNCTION: Blood coagulation |
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Vitamin B1
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Thiamin
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Ham, pork, lean meat, liver, whole-grain products, enriched breads and cereals, legumes
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Vitamin B2
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Riboflavin
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Milk and dairy products, meat, eggs, green leafy veggies, beans, enriched grain products
FUNCTIONS: Coenzyme involved in energy production from carbs and fats, healthy skin |
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Niacin
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Nicotinamide
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Lean meats, fish, poultry, whole-grain products, beans. May be formed by tryptophan
FUNCTIONS: coenzyme for the production of energy from carbs. Helps synthesize fat. Needed for healthy skin |
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Vitamin B6
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pyridoxal
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Protein foods, baked potatoes, bananas
FUNCTIONS: coenzyme in protein metabolism, necessary for formation of hemoglobin and red blood cells |
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Vitamin B12
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cobalamin
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Animal foods ONLY
FUNCTIONS: coenzyme for the production of DNA, RBC development and maintenance of nerve tissue |
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Folate
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Folic acid
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Liver, green leafy veggies, legumes, nuts, fortified cereals
FUNCTIONS: coenzyme for DNA production and RBC development |
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Biotin
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none
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Meats, legumes, milk, egg yolk, whole-grain products, most veggies
FUNCTIONS: co-enzyme in the metabolism of carbs, fats and proteins |
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Pantothenic Acid
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none
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Beef and pork liver, lean meats, milk, eggs, legumes, whole-grains, most veggies
FUNCTIONS: part of coenzyme A in energy metabolism |
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Vitamin C
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Ascorbic acid
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Citrus fruits, green leafy veggies, broccoli, peppers, strawberries, potatoes
FUNCTIONS: connective tissue development, aids in absorbtion of iron, forms epinephrine, antioxidant |
