Vitamins

Front 1

basic functions of nutrition

Back 1

Antioxidants
H+/e- donors/acceptors (Cofactors)
Hormones
Coenzymes
Gene transcription elements

Front 2

water soluble vitamins

Back 2

absorbed in blood
transported freely
very little storage
excreted regularly in urine
less likely to be toxic
require frequent doses

Front 3

fat soluble vitamins

Back 3

absorbed in lymph
transported by carriers
stored in fat
very little excreted
more likely to be toxic
require periodic doses

Front 4

folate

Back 4

DNA synthesis and cell division
red blood cell maturation
amino acid metabolism (homocysteine to methionine)
works with B12
found in fortified grains, leafy green vegetables, legumes, seeds, liver

Front 5

folate deficiencies

Back 5

megaloblastic anemia (results from impaired DNA synthesis in red blood cell production, cells are unable to divide)
neural tube defect (spina bifida, Birth defects that affect the neural tube, the structure that becomes the brain and spinal cord)
anencephaly (the accumulation of too much cerebral spinal fluid in the spaces of the brain)

Front 6

vitamin B12

Back 6

activates folate coenzyme for DNA synthesis
helps maintain proper nerve function
found in Meat, poultry, fish, eggs, fortified soy milk, fortified cereal

Front 7

pernicious anemia

Back 7

B12 deficiency due to poor absorption (decreases in stomach acid & intrinsic factor)
symptoms include megaloblastic anemia & neurological impairment

Front 8

thiamin

Back 8

essential in carbohydrate metabolism and neural function
found in Whole grain, fortified, or enriched grain products, moderate amounts in all nutritious foods, specially high in pork

Front 9

thiamin deficiencies

Back 9

Wernicke-Korsakoff's syndrome (heavy alcohol consumption with little food consumption leads to enlarged heart, muscular weakness, short-term memory loss, edema, weight loss)
Beriberi (wet: damage to cardiovascular system, edema. dry: damage to nervous system, muscle weakness)

Front 10

riboflavin

Back 10

metabolism of carbohydrates, amino acids, lipids
supports cellular antioxidant protection
destroyed by UV light but heat stable
found in dairy products, whole grains, fortified or enriched grains, liver, dark green leafy vegetables are high per calorie

Front 11

riboflavin deficiency

Back 11

ariboflavinosis (mouth/tongue inflammation, dermatitis, confusion)

Front 12

niacin

Back 12

required for biosynthesis of NADH/NADPH
needed for all aspects of metabolism (especially metabolism of glucose, fat, alcohol)
found in Milk, eggs, meat, poultry, fish; whole-grain, fortified and enriched grain products, nuts, and all protein-containing foods

Front 13

pellagra

Back 13

niacin deficiency
dementia, diarrhea, dermatitis, death
Niacin in corn has poor absorption as it binds to complex carbohydrate (~70%)
Corn high in leucine interferes with the tryptophan-to-niacin conversion

Front 14

niacin toxicity

Back 14

niacin rush (Niacin Rush: a temporary burning/itching sensation when a person takes a 3-4 times RDA of nicotinic acid from supplement)

Front 15

vitamin B6

Back 15

amino acid/fatty acid metabolism
Growth, cognitive development, depression, immune function, fatigue, and steroid hormone activity
found in Meats, fish, poultry, potatoes and other starchy vegetables, legumes, non-citrus fruits, fortified cereals, liver, soy products

Front 16

vitamin C

Back 16

collagen synthesis as a cofactor
water-soluble antioxidant
increase iron absorption in intestine