Nut Water Soluble Vit

Front 1

list all B vitamins

Back 1

Thiamin, riboflavin, Niacin, biotin, panthotenic acid, B6, folate/folic acid, b12

Front 2

non- B Vitamins

Back 2

Vit C, chlorine.

Front 3

Thiamin food sources

Back 3

Grains in foods, bf cereal etc, Pork, Organ meats

Front 4

Thaimin Benefits

Back 4

needed for energy yeilding reactions. Also for metabolism of sugars

Front 5

thiamin deficiency

Back 5

beriBeri, cardio vascular, heart failure

Front 6

thiamin toxicity

Back 6

none

Front 7

riboflavin sources

Back 7

milk, liver, red meats, dark greens

Front 8

riboflavin benefits

Back 8

important for breakdown of fatty acids. needed for providing energy from carbs, fats and proteins.

Front 9

riboflavin recommended intake

Back 9

based on the amount of ribflavin needed to maintain a normal activity of blood cells and urin excreation.

Front 10

water solube vitamins

Back 10

All organic, vitamins that dissolve in water

Front 11

riboflavin deficiency

Back 11

ariboflavinosis- inflimation of areas in the face.

Front 12

riboflavin toxicity

Back 12

none

Front 13

Niacin sources

Back 13

meat/fish, legumes, mushrooms, wheat bran, asparagus, peanuts. Can also be synthesized in body from amino acid tryptopham

Front 14

niacin benefits

Back 14

needed in production of energy yeilding nutrients. Precusor to tryptophan.

Front 15

niacin deficiency

Back 15

pallegra

Front 16

niacin toxicity

Back 16

none

Front 17

Biotin souces

Back 17

liver, egg yolks, yogurt

Front 18

Biotin benefits

Back 18

important in metabolism of fattyand amino acids

Front 19

Biotin deficiency

Back 19

nausea, thinning of hair and color

Front 20

Pantothenic acid sources

Back 20

meat, eggs, whole grains, legumes

Front 21

panthotenic acid benefits

Back 21

helps breakdown of carbs, fatty and amino acids. needed for synthesis of cholesterol and fatty acids.

Front 22

panthotenic deficiency

Back 22

none

Front 23

panthotenic toxicity

Back 23

none

Front 24

Vit B6 sources

Back 24

chicken, fish, pork, organ meat, whole wheat products, brown rice, soybean, banana, broccoli, spinach

Front 25

Vit B6 benefits

Back 25

metabolism of carbs, fats and proteins,. Non-essentioal amino acids can not be synthesized w/o B6. Needed for hemoglobin.

Front 26

Vit b6 deficiency

Back 26

depression, headaches, confusion, seizures, anemia

Front 27

Vit B6 toxicity

Back 27

only from suppliments. neurofunctions.

Front 28

Folate or folic acid souces

Back 28

liver, yeast, asparagus, oranges, legumes, 50% of folate is absorbed in body

Front 29

Folate or folic benefits

Back 29

needed for synthesis of DNA and metabolism for some amino acids.

Front 30

Folate or folic daily recommendations

Back 30

400mg/day
600mg/day for prego women

Front 31

Folate or folic deficiency

Back 31

Spina bifita (Neurotubular defects) anemia, increase risk of heart disease, cancer in ovary, breast, pancreas, and colon.

Front 32

Folate or folic toxicity

Back 32

none, but may interfere with B12

Front 33

Vit B12 Sources

Back 33

Animal products only. Accumulates in animal tissue from diet. Relseased in the stomach acid and pepsin in small intestine.

Front 34

Vit B12 benefits

Back 34

necessary for maintanace of myelin, ehich is essential for normal nerve trasmission.

Front 35

Vit B12 deficiency

Back 35

pernicious anemia, atrophic gastitis, vegans and gastric bypass patients at risk

Front 36

Vit B12 toxisity

Back 36

none

Front 37

Vit C sources

Back 37

AKA ascorbic acid or ascorbate. Citrus fruits, sberries, cantelope, cabbage family veggies.

Front 38

vit c benefits

Back 38

antioxidant, helps mainain immune system. aids absorbtion of iron. Works as a coenzyme and antioxidant. enhances the abosrbtion of vit E

Front 39

vit c as coenzyme

Back 39

Formation of collagen. Needed for the synthesis of neurotransmitters, thyroid and steroid hormone, bile acids and caritine.

Front 40

Vit c as antioxidant

Back 40

protects against exidative damage and stress. Protects against free radicals.

Front 41

Vit C deficiency

Back 41

scurvy, poor wound healing, loose teeth.

Front 42

Vit C toxicity

Back 42

diahreah, nausea and cramps.

Front 43

Chlorine

Back 43

can be synthesised by humans to a limited extent. Sources egg yolk, organ meats, spinach wheat germ. Deficiency - liver cancer

Front 44

Vit C required intake

Back 44

95mg (men) and 75mg (women)

Front 45

bioavailability of vitamins

Back 45

The amounts of nutrients that can be absorbed and utilized by the body.
40%-90% of vitamins in foods are aborbed, primarily in small intestine.