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10 Cards in this Set
- Front
- Back
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Thiamin |
Sensitive to heat, oxygen. Essential to: production of ATP from glucose Metabolism of sugars and amino acids Synthesis of neurotransmitter acetylcholine Production of ribose Deficiency: beriberi Sources: Whole grain, enriched cereals/breads, pork, organ meats, legumes, nuts, leafy greens |
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Riboflavin (B2) |
Important for citric acid cycle and ETC, needed for lipid metabolism Deficiency: ariboflavinosis Sources: Liver, milk, eggs, legumes, leafy greens, mushrooms, fortified cereals and bread VERY SENSITIVE TO LIGHT |
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Niacin |
Deficiency: pellagra Toxicity: elevated blood pressure, cardiac arrhythmia, nausea etc. Important for production of ATP and synthesis of other molecules NAD: assists with metabolism of carbs and fatty acids, produces energy, fatty acid breakdown NADP: electron carrier Sources: eggs, meat, milk, enriched bread and cereals, legumes
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Biotin |
Sources: liver, egg yolk, yoghurt, nuts Function: energy metabolism and metabolism of fatty and amino acids |
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Pantothenic acid |
Sources: meat, eggs, while grains, legumes Part of CoA enzyme |
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Vitamin B6 (pyridoxine) |
Functions: Coenzyme for over 100 enzymes Synthesis of neurotransmitters and hemoglobin Converts tryptophan to niacin Metabolism of glycogen Synthesis of myelin Deficiency: microcytic anemia Sources: meat, legumes, nuts, enriched cereals and breads, fruits and veggies BETTER ABSORBED FROM ANIMALS THAN PLANTS |
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Folate or folic acid |
Function: DNA synthesis, metabolism of amino acids, needed for rapid cell division, heart health Deficiency: macrocytic anemia Sources: leafy greens, oranges, legumes, seeds, organ meats, eggs, enriched flours |
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Vitamin B12 (cobalamin) |
Function: absorption of iron, nerve function, synthesis of hemoglobin and DNA, breaks down fatty acids with odd number of carbons Deficiency: megaloblastic anemia Sources: organ meats, meat, eggs, milk, yeast |
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Vitamin C |
Function: Collagen synthesis Coenzyme for synthesis of hormones, neurotransmitters, bile acids and Carnitine Helps maintain immune system Aids in absorption of iron Antioxidant Sources: fresh fruit and veggie (cooking destroys it) Deficiency: scurvy |
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Choline |
Function: Assist in homocysteine metabolism Accelerates synthesis of acetylcholine Sources: milk, liver, eggs, legumes, peanut Deficiency: fatty liver |
