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48 Cards in this Set
- Front
- Back
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Thiamin (B1) Sources
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Pork
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Thiamin Functions
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1. Coenzyme for breakdown of glucose
2. Synthesis of ribose (part of RNA) 3. Synthesis of neurotransmitters |
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Thiamin Deficiency
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Beriberi - means "I cannot"; lethargy, weakness, nerve degeneration
Wernicke-Korsakoff Syndrome - alocoholics; mental confusion, memory disturbances, coma Groups at risk: alcoholics NO TOXICITY. |
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Riboflavin (B2) Sources
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Milk (Dairy)
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Riboflavin Functions
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1. Forms two coenzymes needed to make ATP from carb, fat, and protein
2. Converting other vitamins into their active forms (folate, niacin, B6, vitamin K) *EASILY DESTROYED BY HEAT AND LIGHT <- REASON MILK IS SOLD IN OPAQUE CONTAINERS |
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Riboflavin Deficiency
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1. Injuries heal poorly
2. Kelosis - cracked lips at corner of mouth 3. Itching eyes 4. Flaking of skin around nose, eyebrows and earlobe --- tissues that grow rapidlly are first to be affected Groups at risk: alcoholics NO EVIDENCE OF TOXICITY. |
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Niacin (B3) Sources
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Chicken and Trout
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Niacin Functions
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1. Vasodilator (widens blood vessels)/messes with insulin receptors
2. Forms coenzymes necessary for glucose metabolism and synthesis of fatty acids and cholesterol *2 forms: nicotinic acid and nicotinamide |
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Niacin Deficiency
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Pellagra - dementia, dermatitis, diarrhea and death
extreme fatigue, decreased appetite Groups at risk: elderly, alcoholics |
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Niacin Toxicity
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Elevated blood pressure, flushing of the skin, red skin rash, cardiac arrhythmias, nausea, vomiting, blurred vision, elevated blood sugar levels and impaired liver function
*ONLY FROM SUPPLEMENTS |
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Pantothenic Acid (B5) Sources
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Widely distributed
(meat, eggs, whole grains, legumes, milk, vegetables, fruits) panthothenic = greek word meaning "everywhere" |
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Pantothenic Acid Functions
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1. Used as part of coenzyme A
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B6 (Pyroxidine) Sources
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Pork, Chicken, Widespread in diet
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B6 Functions
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*involved in over 100 reactions
Needed for: 1. Transamination - making non-essential amino acids from essential amino acids 2. Proper Myelin Coating Formation 3. Formation of both WBC's and RBC's (nutrient metabolism, central role in protein metabolism, glycogen breakdown) *treatment for PMS, carpal tunnel, immune function |
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B6 Deficiency
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1. Poor growth, skin lesions, decrease immune function
2. Anemia due to impaired hemoglobin synthesis 3. Neurological symptoms |
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B6 Toxicity
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Severe nerve impairment
TOXICITY FROM SUPPLEMENTS ONLY. |
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Biotin (B7) Soruces
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Cooked eggs
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Biotin Functions
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Acts as coenzyme that functions in energy production and glucose metabolism
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Biotin Deficiency
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uncommon; raw eggs - avidin tightly binds to biotin and prevents its absorption
symtpoms: hair thinning, depression (cooking eggs denatures avidin) RELATIVELY NONTOXIC |
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Folate (B9) Sources
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Lentils, leafy greens, grains
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Folate Functions
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1. Needed for DNA synthesis and the metabolism of some amino acids
2. Embryonic Development (neural tube defects) *SYNTHETIC FORMS ARE MORE BIOAVAILABLE THAN NATURAL OCCURRING FORMS *WE NEED ADEQUATE B12 FOR FOLATE TO BE ACTIVATED |
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Folate Deficiency
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1. Poor growth
2. Problems with Nerve Development 3. Diarrhea 4. Inflammation of the tongue 5. Increase risk of developing heart disease and cancer of ovary, pancreas, breast and colon Groups at Risk: pregnant women, premie infants, elderly, alcoholics, tobacco smokers |
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B12 (Cobalamin) Sources
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ANIMAL PRODUCTS ONLY
vegans: nutritional yeast |
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B12 Functions
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Need to:
1. Production of ATP from fatty acids 2. Convert of homocystenie to methionine 3. Maintain myelin coating on nerves *INTRINSIC FACTOR - PROTEIN PRODUCED IN STOMACH NEEDED FOR ABSORPTION OF B12 (produce less as you age) *STORES AND REUSES B12 VERY EFFICIENTLY |
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B12 Deficiency
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Atrophic Gastritis - atrophy of gastric mucosal cells over time
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Vitamin C Sources
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Citrus fruits, broccoli, spinach
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Vitamin C Functions
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1. Antioxidant in body - helps fight free radicals in body to prevent DNA damage
2. Synthesis of neurotransmitters, hormones, bile acids and carnitine 3. Helps maintain immune system 4. Important in production of collagen (most abundant protein in body) 5. Aids in iron absorption *CAN BE DESTROYED BY OXYGEN, LIGHT AND HEAT, COPPER AND IRON |
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Vitamin C Deficiency
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Scurvy - bleeding gums, tooth loss, join pain, bleeding into skin, fatigue
Groups at risk: cigarette smokers - produces more free radicals in your body |
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Vitamin C Toxicity
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Diarrhea, nausea, abdominal cramps, increase risk of kidney stone formation
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Choline Sources
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Egg yolks
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Choline Functions
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Synthesize neurotransmitter acetylcholine
*NOT classified as vitamin bc it can be synthesized by body to limited extent |
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Choline Toxicity
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fish body odor, sweating, low blood pressure, liver damage and reduced growth rate
*FROM SUPPLEMENTS DEFICIENCY UNLIKELY |
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Vitamin A Sources
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Polar bear liver, orange red and yellow foods
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Vitamin A Functions
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Night Vision, Cell Differentiation and Growth Regulation
Retinoids: Retinol, Retinal, Retinoic Acid |
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Vitamin A Deficiency
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1. Night Blindness
2. Cell differentiation - gene expression, normal reproduction/growth 3. Xeropthalmia - eventual blindness 4. Increased susceptibility to infections |
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Vitamin A Toxicity
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Nausea, vomiting, headache, dizziness, blurred vision, lack of muscle coordination
Birth defects Hypercarotonemia - skin turning orange |
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Vitamin D Sources
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Fatty fish, fish oils, sunlight
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Vitamin D Functions
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1. Bone health
2. Normal functioning of the parathyroid gland 3. Regulation of immune system |
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Vitamin D Deficiency
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Improper bone mineralization
Abnormalities in bone structure Rickets in children - bow-legged Osteomalacia in adults |
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Vitamin D Toxicity
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High blood and urine calcium concentrations
Depositing of calcium in blood vessels and kidneys Cardiovascular damage and possibly death FROM SUPPLEMENTS. |
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Barriers to meeting Vitamin D needs
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1. Few food sources
2. Winter months 3. Sunscreen 4. Dark skin pigmentation 5. Concealing clothing |
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Vitamin E Sources
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Almonds, Seeds, Oils
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Vitamin E Functions
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Antioxidant - helps prevent heart disease, cancer, Alzheimer's, macular degeneration and other diseases by neutralizing free radicals
Decreases LDL oxidation - leads to arterial wall damage and atherosclerosis Needed to protect all cell membranes |
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Vitamin E Deficiency
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1. Breakdown of cell membranes - hemolytic anemia in infants
2. Nerve degeneration - weakness, poor muscle coordination *MOST AMERICANS DO NOT CONSUME ENOUGH VITAMIN E TO MEET THE RDA |
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Vitamin E Toxicity
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Can interfere with blood clotting
*ONLY FROM SUPPLEMENTS |
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Vitamin K Sources
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Mustard greens, kiwi
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Vitamin K Functions
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Making clotting factors to clot blood
prothrombin - thrombin - fibrinogen - fibrin Synthesis of several proteins involved in bone formation and breakdown |
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Vitamin K Deficiency
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Bone mineral density reduced (increased risk of fractures)
Abnormal blood coagulation long term abx use kills bacteria leading to possible deficiency *RARE IN US |
