Vitamin And Mineral Requirements Of Humans

Front 1

Vitamin B1 (Thiamine)

Back 1

1. Pork, legumes, peanuts, whole grains
2. coenzyme used in removing CO2 from organic compounds
3. Beriberi (nerve disorders, emaciation, anemia)

Front 2

Vitamin B2 (Riboflavin)

Back 2

1. Dairy Products, meats, grains
2. Component of coenzymes FAD and FMN
3. Skin lesions such as cracks at corners of mouth

Front 3

Niacin

Back 3

1. Nuts, meats, grains
2. component of coenzymes NAD+ and NADP+
3. skin and gastrointestinal lesions, nervous disorders
3.1. Flushing of face and hands, liver damage

Front 4

Vitamin B6 (Pyridoxine)

Back 4

1. meats, vegetables, whole grains
2. coenzyme used in amino acid metabolism
3. irritability, convulsions, muscular twitching, anemia
3.1. unstable gait, numb feet, poor coordination

Front 5

Pantothenic acid

Back 5

1. most foods: meats, dairy products, whole grains
2. component of coenzyme A
3. fatigue, numbness, tingling of hands and feet

Front 6

Folic acid (folacin)

Back 6

1. green vegetables, oranges, nuts, legumes, whole grains (also made by colon bacteria)
2. coenzyme in nucleic acid and amino acid metabolism
3. anemia, gastrointestinal problems
3.1. may mask deficiency of vitamin B12

Front 7

Vitamin B12

Back 7

1. meats, eggs, dairy products
2. coenzyme in nucleic acid metabolism; needed for maturation of red blood cells
3. anemia, nervous system disorders

Front 8

Biotin

Back 8

1. legumes, other vegetables, meats 2. coenzyme in synthesis of fat, glycogen, and amino acids
3. scaly skin inflammation, neuromuscular disorders

Front 9

Vitamin C (ascorbic acid)

Back 9

1. fruits and vegetables, especially citrus fruits, broccoli, cabbage, tomatoes, green peppers
2. used in collagen synthesis (e.g., for bone, cartilage, gums); antioxidant; aids in detoxification; improves iron absorption
3. scurvy (degenartion of skin, teeth, blood vessels), weakness, delayed wound healing, impaired immunity
3.1. gastrointestinal upset

Front 10

Vitamin A (retinol)

Back 10

1. provitamin A (beta-carotene) in deep green and orange vegetables and fruits; retinol in dairy products
2. componenet of visual pigments; needed for maintainence of epithelial tissues; antioxidant; helps prevent damage to lipids of cell membranes
3. vision problems; dry, scaling skin
3.1. headache, irritability, vomiting, hair loss, blurred vision, liver and bone damage

Front 11

Vitamin D

Back 11

1. dairy products, egg yolk (also made in human skin in presence of sunlight)
2. aids in absorption and use of calcium and phosphorus; promotes bone growth
3. rickets (bone deformities) in children, bone softening in adults
3.1. brain, cardiovascular, and kidney damage

Front 12

Vitamin E (tocopherol)

Back 12

1. vegetabgle oils, nuts, seeds
2. antioxidant; helps prevent damage to lipids of cell membranes
3. none well documented in humans; possibly anemia

Front 13

Vitamin K (phylloquinone)

Back 13

1. green vegetables, tea (also made by colon bacteria)
2. important in blood clotting
3. defective blood clotting
3.1. liver damage and anemia

Front 14

Calcium

Back 14

1. dairy products, dark green vegetables, legumes
2. bone and tooth formation, blood clotting, nerve and muscle function
3. retarded growth, possibly loss of bone mass

Front 15

Phosphorus

Back 15

1. dairy products, meats, grains
2. bone and tooth formation, acid-base balance, nucleotide synthesis
3. weakness, loss of minerals from bone, calcium loss

Front 16

Sulfur

Back 16

1. Proteins from many sources
2. componenet of certain amino acids
3. symptoms of protein deficiency

Front 17

Potassium

Back 17

1. meats, dairy products, many fruits and vegetables, grains
2. acid-base balance, water balance, nerve function
3. muscular weakness, paralysis, nausea, heart failure

Front 18

Chlorine

Back 18

1. table salt
2. aic-base balance, formation of gastric juice, nerve function, osmotic balance
3. muscle cramps, reduced appetite

Front 19

Sodium

Back 19

1. table salt
2. acid-base balance, water balance, nerve function
3. muscle cramps, reduced appetite

Front 20

Magnesium

Back 20

1. whole grains, green leafy vegetables
2. cofactor; ATP bioenergetics
3. nervous system disturbances

Front 21

Iron

Back 21

1. meats, eggs, legumes, whole grains, green leafy vegetabgles
2. componenet of hemoglobing and of electron carriers in energy metabolism; enzyme cofactor
3. iron defeciency anemia, weakness, impaired immunity

Front 22

Fluorine

Back 22

1. drinking water, tea seafood
2. maintainance of tooth (and PROBABLY bone) structure
3. higher frequency of tooth decay

Front 23

Zinc

Back 23

1. meats, foods, grains
2. componenet of certain digestive enzymes and other proteins
3. growth failure, scaly skin inflammation, reproductive failure, impaired immunity

Front 24

Copper

Back 24

1. seafood, nuts, legumes, organ meats
2. enzyme cofactor in iron metabolism, melanin synthesis, electron transport
3. anemia, bone and cardiovascular changes

Front 25

Mangenese

Back 25

1. nuts, grains, vegetables, fruits, tea
2. enzyme cofactor
3. abnormal bone and cartilage

Front 26

Iodine

Back 26

1. seafood, dairy products, iodized salt
2. componenet of thyroid hormones
3. goiter (enlarged thyroid)

Front 27

Cobalt

Back 27

1. meats and dairy products
2. component of vitamin B12
3. none, except as B12 deficiency

Front 28

Selenium

Back 28

1. seafood, meats, whole grains
2. enzyme cofactor; antioxidant function in close association with vitamin E
3. muscle pain, possibly heart muscle deteriotation

Front 29

Chromium

Back 29

1. brewer's yeast, liver, seafood, meats, some vegetables
2. involved in glucose and energy metabolism
3. impaired glucose metabolism

Front 30

Molybdenum

Back 30

1. legumes, grains, some vegetables
2. enzyme cofactor
3. disorder in excretion of nitrogen-containing compounds