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39 Cards in this Set
- Front
- Back
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Vitamin A
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=Fat Soluble
=Preformed (Retinoids, animal sources) and Proformed (Carotenoids - Split into Retinoids in intestines, plant sources) =Retinol (reproduction), Rentinoic acid (epithelial cell growth/maturation), Retinal (night/color vision) =Deficiency: night blindness, lack of mucus in eyes -> bacterial invasion -> irreversible blindness, macular degeration, lowered sebum secretion) =Toxicity: Teratogenic, fatal at 12g of preformed; Yellow-orange skin of performed =Preformed (milk, eggs, fish oils), Proformed (dark green, yellow-orange veggies) |
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Vitamin D
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=Fat Soluble
=Prohormone (precursor), derived from Cholesterol and diet =Produced in skin when it reacts with sunlight, only essential when sunlight is limited =Cell differentiation and function, bone health, reduction in breast/colon/prostate cancer =Deficiency: Rickets (kids), Osteomalacia (adults) =Toxicity: 5-10x AI VERY toxic, from excess supplementation, Ca deposits in soft tissues, mental redtardation =Sources: Fatty fish, milk, cereal |
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Vitamin E
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=Fat Soluble
=Tocopherols and Tocotrienols (most active is alpha tocopherol) =Antioxidant activities, protects skin =Deficiency: Not common, but if one has fat-digestion problems, supplements are recommended =Toxicity: Not common, but long-term adverse health effects have been studied =Sources are vegetable oils, whole grains, wheat germ |
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Vitamin K
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=Fat Soluble
=Phylloquinones (K1, taken in body by plant sources) and Menaquinones (K2, produced by intestinal bacteria) =Role in blood coagulation, if taken with Anticoagulants it lessens Vitamin K reactivation and decreases the blood clotting process, if taken with Antibiotics it inhibits Vitamin K synthesis and absorption by killing intestinal bacteria and it leads to the potential for excessive bleeding =Deficiency: Abnormal blood clotting (newborns can't produce Vitamin K so they're given an injection) =Toxicity: Not common, it's readily excreted =Sources include green vegetables |
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Thiamine (B1)
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=Water soluble
=Thiamine and coenzyme (activated form -> Thiamine pyrophosphate, TPP) sensitive to heat and pH =Synthesis of neurotransmitters, plays role in hexose monophosphate shunt (pathway that reduces Glucose to CO2 other than Glycolysis and TCA cycle, which mainly occurs to regenerate NADH2), converts pyruvate to acetyl-CoA =Deficiency: Beriberi; Dry beriberi(neuropathies - nerve degeneration, loss of nerve transmission, weakness) and Wet beriberi(edema, heart enlargement, heart failure), often caused in diets where polished rice (rice with thiamine-containing husks removed) is the only staple; Also, Wenicke-Koisakoff Syndrome occurs when alcohol causes a thiamine deficiency (characterized by Nystagmus which is involuntary eye movement and double vision, and Ataxia which is basically a drunken stupor) =Toxicity: Not common =Sources include enriched grains, lunch meat, but Thiaminase found in raw fish INACTIVATES thiamine -> bad |
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Riboflavin (B2)
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=Water soluble
=Coenzymes (active forms) FMN and FAD =Citric acid cycle, electron transport chain, Beta oxidation (formation of Acetyl CoA from Fatty acids) =Deficiency: Occurs quickly, marked by inflammation of lips, eyes, tongue, and contains symptoms of other vitamin deficiencies; alcoholics and those who have low milk/dairy intake are at risk =Toxicity: isn't a big issue =Sources include dairy products and enriched grains |
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Niacin (B3)
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=Water soluble
=Nicotinic acid (Niacin) and Nicotinamide (Niacinamide), coenzymes are NAD and NADP (crucial in glycolysis and electron transport chain) =Important in energy metabolism, synthesis of sex hormones, proper nervous system function, blood circulation, and digestion =Deficiency: Pellagra (four D's - Delirium, dermatitis, diarrhea, and death) which is caused by poor diet with untreated corn as main staple and inadequate protein intake; can be converted from Tryptophan =Toxicity: Can be used as a medicine at high levels to reduce Cholesterol and Triglycerides, but toxicity symptoms are flushing of skin, itching, nausea, and liver damage =Sources include enriched grains, beef, chicken, turkey, and fish |
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Pantothenic Acid (B5)
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=Water soluble
=Part of Coenzyme-A (Acetyl CoA) =Essential for metabolism of carbohydrates, fat, and protein; Acetyl CoA goes into TCA cycle =Deficiency: rare, it's well distributed in foods =Toxicity: rare, but who knows why =Sources include a LOT of foods because it's well distributed apparently |
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Pyrodoxine (B6)
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=Water soluble
=Pyridoxal, Pyridoxine, Pyridoxamine; main coenzyme form is Pyrodixal phosphate (PLP) =Important in activating enzymes required for metabolism of carbohydrates, fat, and protein; RBC synthesis, neurotransmitter synthesis, homocysteine metabolism, transaminase activity =Deficiency: Anemia, dermatitis, depression, neuropathies; elderly and alcoholics are at risk, as usual =Toxicity: Can lead to nerve damage at 200mg/day =Sources include meat, fish, poultry, and whole grains |
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Biotin (B7)
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=Water soluble
=One form =Helps in addition of CO2 to substances; metabolism of carbohydrates, fats, and proteins; DNA synthesis =Deficiency: Not common =Toxicity: Not common, could be caused by consumption of 12 raw eggs =Sources include cauliflower, egg yolk, peanuts |
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Folate (B9)
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=Water soluble
=Coenzyme form is Tetrahydrofolic Acid (THFA); absorbed in Monoglutamate form, which requires folate conjugase to make; folate is naturally found as polyglutamate form though, so Folic acid supplements are more readily absorbed =DNA synthesis, homocysteine metabolism, and neurotransmitter formation; crucial in fetal development =Deficiency: Neural tube defects, Macrocytic/megaloblastic anemia, interferes with bile circulation in alcoholics =Toxicity: Epilepsy, skin and respiratory disorder, and an excess can mask Vitamin B12 deficiency (because it takes care of the anemia caused at first by B12 deficiency) =Sources include fortified grains, vegetables, and cereals |
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Cobalamin (B12)
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=Water soluble
=Three forms, but two active forms in body; R-protein required for digestion, also without intrinsic factor B12 can't get absorbed =DNA/RNA synthesis, RBC formation, nerve functions, maintains myelin sheath, and homocysteine metabolism =Deficiency: Pernicious anemia, nerve degeneration, paralysis, death; it takes about 20 years to see any symptoms of nerve degeneration caused by B12 deficiency, and Folate deficiency masks symptoms at first (anemia) =Toxicity: None =Sources include animal products, seafood, milk, eggs, organ meats |
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Choline
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=Water Soluble
=Absorbed from small intestine, all tissues contain choline; precursor of acetylcholine =Formation of acetylcholine which is a neurotransmitter, put on all phospholipids, export of VLDL from liver =Deficiency: None recorded =Toxicity: Not an issue, as excess Choline is converted to Betaine |
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Vitamin C
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=Water soluble
=Main form is Ascorbic acid (reduced form), and the reduced form (Dehydroascorbic acid) also exists =Helps in digestion of Iron, it's an antioxidant, it’s a nonspecific reducing agent, synthesis of carnitine, reduces collagen, prevents scurvy, and transfer of cholesterol to bile acids =Deficiency: Scurvy =Toxicity: Not an issue, as it gets excreted if too much is taken in =Sources include citrus fruits and vegetables |
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Carnitine
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=Water soluble
=Synthesized in liver from amino acids =Transports fatty acids into mitochondria and helps in removal of excess organic acids =Deficiency: No =Toxicity: No =Sources include meat and dairy products |
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Inositol
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=Water soluble
=Synthesized from glucose, Myo-inositol form =Precursors for Eicosanoids and metabolizes Calcium ions =Deficiency: No =Toxicity: No =Sources include animal products |
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Taurine
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=Water soluble
=Synthesized from amino acids =Associated with photoreceptor in eye, has antioxidant activity in white blood cell and pulmonary tissue, CNS function, plateleta ggregation, cardiac contraction, insulin action, cell differentiation and growth =Deficiency: No =Toxicity: No =Sources are ONLY animal products |
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Lipoic Acid
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=Water soluble
=Lipoic Acid active form =Regenerates Vitamin C and Glutathione, and acts as a Redox agent =Deficiency: No =Toxicity: No =Sources include meats, liver, and yeast |
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Enrichment Acts
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=Since many nutrients are lost through processing of grains, grains and cereal products
=Enriched with: Thiamine (B1), Riboflavin (B2), Niacin (B3), Folate (B9), and Iron =Enriched grains are still deficient in B6, Magnesium, and Zinc |
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Sodium
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=Major mineral
=Functions in fluid regulation and nerve conduction =Deficiency caused by excessive sweating, and symptoms include: muscle cramps, nausea, dizziness, shock, and coma =Toxicity: Salt-sensitive bodies have trouble excreting, and high blood pressure ensues (15% of population) =Food sources include: Salt (duh) |
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Potassium
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=Major mineral
=Functions in ionic balance in cells, controlled by Aldosterone which regulates fluid balance, nerve conduction =Deficiency caused by excessive intake of processed foods, use of diuretics, alcoholics, and eating disorders; sypmtoms include: loss of appetite, muscle cramps, confusion, constipation, cardiac arrhythmias =Toxicity: Very rare, but could lead to arrhythmias, vomiting, and death =Food sources include whole (unprocessed) foods |
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Calcium
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=Major mineral
=Functions in bone health, blood clotting, nerve conduction, enzyme activator, messenger (calmodulin) =Deficiency in diet can be caused by eating disorders and achlorhydria; symptoms include Osteoporosis =Toxicity: Kidney stones, hypercalcemia, calcification in soft tissue =Food sources include dairy, fortified foods and canned fish =Regulation of Calcium occurs by the Parathyroid hormone and Calcitonin, absorption increases with acidity |
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Phosphorus
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=Major mineral
=Functions in membrane building (phospholipids), DNA/RNA, main component in ATP, and acid-base balance =Deficiency is caused by alcoholism, malabsorption, and hyperexcretion; symptoms include muscle weakness, membrane dysfunction, confusion, and white blood cell dysfunction =Toxicity is more a problem of low Calcium levels than high Phosphorus levels =Food sources include protein |
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Magnesium
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=Major mineral
=Functions as an enzyme activator, activates ATP, functions in DNA/RNA synthesis, potassium and calcium metabolism, proper nerve and cardiac functions, insulin release, arterial dilation =Deficiency is rare, is caused by alcoholism, malnutrition, diuria; symptoms include muscle weakness, nausea, cramping, irritability, blood pressure and heartbeat changes =Toxicity: rare, but causes nausea, vomiting, decreased blood pressure, and cardiovascular changes =Food sources include whole grains, veggies, nuts, hard tap water, dairy, and meat |
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Chloride
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=Major mineral
=Functions in fluid and acid-base balance, intracellular electrolyte balance, and nerve transduction =Deficiency is caused by fluid loss and symptoms include cramping, confusion, and cardiac arrhythmia =Toxicity: rare, kidneys just increase excretion of salt |
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Sulfur
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=Major mineral
=Functions: needed to make antibodies, Cysteine and Methionine, Neurotransmitter Serotonin, Keratin (skin, hair, nails), metabolism, bile secretion =Deficiency is rare but symptoms include skin rashes, decreased cell regeneration, arthritis =Toxicity: rare, excess is excreted in urine |
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Iron
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=Trace mineral
=Two different forms (+2/+3), central component in Hemoglobin and myoglobin, immune system, electron transport chain, enzyme cofactor, and part of the drug detox pathway =Absorption: Heme form absorbed much better than nonheme version, +2 version absorbed better, Ferritin picks up dietary iron in the intestinal tract, Transferrin picks iron up from Ferritin, and carries it to muscles, bone marrow, and liver for use =Deficiency leads to anemia from lack of hemoglobin =Toxicity can be serious for children; symptoms include diarrhea, constipation, nausea, abdominal pain, and can be caused by disease Hemachromatosis, where body absorbs too much iron from diet =Food sources include red meats, enriched grains, and fortified cereals |
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Zinc
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=Trace mineral
=Functions in immune system, smell and taste, and is a co-factor for many enzymes, DNA synthesis, possibly wound healing =Deficiency caused by eating unleavened bread, and symptoms include short stature, skin lesions, hair loss, loss of appetite, and retardtation =Toxicity is a big concern, leads to Copper and Iron deficiency, and unbalance in other mineral levels =Food sources include oysters, animal products, and beans |
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Copper
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=Trace mineral
=Increases iron absorption, formation of connective tissue, electron transport chain, formation of neurotransmitters and myelin, found in superoxide dismutase, immune system, blood clotting, brain development, and cholesterol metabolism =Deficiency causes "normocytic, hypochromic anemia" (which is basically where the red blood cells are paler than normal), and Menkes syndrome which inhibits iron absorption and leads to a loss of control of copper absorption which could lead to deficiency or toxicity (also increases absorption of zinc) =Toxicity causes Wilson's disease (which accumulates copper in the liver, brain, kidneys, and cornea leading to premature death if left undetected) =Food sources include organ meats, seafood, cocoa, |
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Selenium
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=Trace mineral
=Functions as antioxidant and is a co-factor for glutathione peroxidase =Deficiency causes muscle pain and atrophy, cardiomyopathy, and Keshan disease (heart disease in children that leads to increased blood clots) =Toxicity: Leads to Selenosis, the symptoms of which are GI disorders, hair loss, fatigue, and neurological damage; extreme cases include symptoms of cirrhosis of liver, pulmonary edema, and death =Food sources include fish, meat, eggs, milk, and shell fish |
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Iodide
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=Trace mineral
=Synthesis of T4 in response to TSH secretion; T4 is converted to T3 (active hormone);T3 regulates basal metabolic rate, production of body heat energy, human growth; development of the CNS =Deficiency leads to continual release of TSH, goiter, drop in metabolic rate, cretinism =Toxicity: leads to accumulation of Thyroid hormone in blood =Food sources include salt (iodized salt) |
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Fluoride
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=Trace mineral
=Functions include prevention cavities in teeth, resistance to acid and dental caries, inhibits bacterial growth, and stimulates osteoblasts =Deficiency leads to cavities and dental caries =Toxicity leads to mottling of teeth, weakening of teeth, "Fluorosis" =Food sources include fluoridated water, tea, and toothpaste (go figure) |
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Chromium
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=Trace mineral
=Functions include a role in Type II Diabetes, aids in glucose uptake in cell, enhances insulin action by boosting insulin receptor activity, and enhances conversion of glucose to fat =Deficiency leads to impaired glucose tolerance, and elevated blood cholesterol and triglycerides =Toxicity: not from food, unless exposed to chromium waste sites =Food sources include egg yolks, bran, meat, and beer (assure adequate intake by getting enough beer in diet) |
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Manganese
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=Trace mineral
=Factors include being a cofactor for enzymes (pyruvate carboxylase, superoxidase dismutase), and has role in bone formation =Deficiency: no deficiency symptoms observed in humans =Toxicity seen in individuals working in manganese mine; symptoms include: severe psychiatric abnormalities violence, and impaired muscle control =Food sources include manganese mines |
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Molybdenum
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=Trace mineral
=Functions include being a co-factor for several enzymes =Deficiency is rare =Toxicity will inhibit copper absorption and lead to copper deficiency symptoms =Food sources include meat and grain, beans, nuts, fruits and veggies |
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Silicon
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=Trace mineral
=Functions include bone formation in small animals =Deficiency could affect brain and bone formation =Toxicity is rare =Food sources include Silicon-containing food sources |
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Vanadium
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=Trace mineral ("Ultramineral")
=Functions: enhances enzyme activities, mimics insulin =Deficiency: ? =Toxicity: rare =Food sources include shell fish, mushrooms, and grain |
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Arsenic
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=Trace mineral ("Ultramineral")
=Poisonous, but required in trace amounts =Functions in gene expression of stress proteins =Deficiency: ? =Toxicity: Poisonous, prevents production of ATP =Food sources include fish and grain |
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Other minerals
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=Boron: functions in metabolism of steroid hormones, found in fruits, leafy vegetables, etc.
=Nickel: activates enzymes, found in nuts, grains, beans, chocolate |
