Vitamins And Minerals

Front 1

Vitamin A food source function?

Back 1

Fish liver oil, Butter, Cream, Yellow fruit, Egg yolk, Green leafy Veggies, Foritfied milk

Front 2

Vitamin A function?

Back 2

Night and color vision
Cellular growth/maturity
Healthy skin/mucous membrane
Growth skeleton/soft tissue
Reproduction

Front 3

Vitamin A deficiency?

Back 3

Night blindness
Dry eye (xerophthalmia)
Dry cornea (keratomalcia)
Skin lesions

Front 4

Vitamin A excess?

Back 4

GI upset
Headache
Blurred vision
Poor muscle coordination
Fetal defects

Front 5

Vitamin D food source?

Back 5

Fish liver oil
Fish
Fortified milk
Sunlight exposure

Front 6

Vitamin D function?

Back 6

Regulates blood Ca+
Regulates deposit and resorption of C+ in bone

Front 7

Vitamin D deficiency?

Back 7

Bone and muscle pain
Weakness
Softening of bone
Fractures
Rickets (soft, weak bones in kids)

Front 8

Vitamin D excess?

Back 8

Fatigue
Weakness
Loss of appetite
Headache
Mental confusion
Mental retardation in infants

Front 9

Vitamin E food source?

Back 9

Vegetable oils
Nuts
Milk
Eggs
Muscle meats
Fish
Wheat and rice germ
Green leafy veggies

Front 10

Vitamin E function?

Back 10

Antioxidant
Protect RBC
Protect muscle tissue

Front 11

Vitamin E deficiency?

Back 11

Hypoflexia (reflexes)
Ataxia (nerve coordination)
Hemolytic anemia (RBC breakdown)
Myopathy (muscle dysfunction)

Front 12

Vitamin E excess?

Back 12

Insufficient blood clotting
Impaired immune system

Front 13

Vitamin K food source?

Back 13

Green leafy veggies
Liver
Intestinal bacteria

Front 14

Vitamin K function?

Back 14

Synthesis of clotting
Bone development

Front 15

Vitamin K dificiency?

Back 15

Unlikely...produced in intestine

Increased bleeding

Front 16

Vitamin K excess?

Back 16

Jaundice (yellow skin)
Hemolytic anemia in infants: (breakdown of RBCs)

Front 17

What are the Fat Soluble Vitamins?

Back 17

Ther are 4

A, D, E, K

Front 18

What are the Water Soluble Vitamins?

Back 18

There are 8:

All B vitamins and Vitamin C

Front 19

What are the Major Macronutrients (minerals)?

Back 19

There are 5:

Ca, Mg, K, Na, P

Front 20

What are the Trace Micronutrients (minerals)?

Back 20

There are 5:

Copper, Fluoride, Iodine, Iron, Zinc

Front 21

What are the essential nutrients?

Back 21

There are 6:

Fat, Carbohydrate, Protein, Vitramin, Mineral, Water

Front 22

What are the energy producing nutrients?

Back 22

Ther are 3:

Fat (9kcal), Carbs (4kcal), Protein (4kcal)

Front 23

Vitamin B1 (thiamin) food source?

Back 23

Whole grain
Enriched cereal
Beef, Pork, Liver
Peas, Beans, Nuts

Front 24

Vitamin B1 (thiamin) function?

Back 24

Cellular metabolism (produce energy from glucose and storing energy as fat)
Nervous system function
GI system function
CV system function

Front 25

Vitamin B1 (thiamin) deficiency?

Back 25

Dyspnea
Peripheral neuritis
Decreased alertness/reflexes
Loss of memory
Anorexia and constipation
Fatigue and irritability
Beriberi

Front 26

Vitamin B1 (thiamin) excess?

Back 26

Unlikely: readily excreted

Front 27

Vitamin B2 (riboflavin) food source?

Back 27

Dairy (Milk, Eggs, Cheese)
Green leafy veggies
Whole grain
Enriched (grain, bread)
Organ meat
Meats, Poultry and Fish

Front 28

Vitamin B2 (riboflavin) function?

Back 28

Cellular metabolism
Antioxidant
Tissue health and growth

Front 29

Vitamin B2 (riboflavin) deficiency?

Back 29

Tissue inflammed/breakdown
Sore throat
Stomatitis (oral mucousal)
Swollen tongue
Facial dermititis
Anemia (poor wound healing)

Front 30

Vitamin B2 (riboflavin) excess?

Back 30

Unlikely: readily excreted

Front 31

Vitamin B3 (niacin) food source?

Back 31

Enriched (breads/cereals)
Chicken, Tuna, Liver
Peanuts
Diary products

Front 32

Vitamin B3 (niacin) deficiency?

Back 32

Cellular metabolism to produce energy

Front 33

Vitamin B3 (niacin) deficiency?

Back 33

Pellegra
CNS Damage (confusion, neuritis, dementia)
Dermatitis
Weakness, Poor appetite, HA
Diarrhea, Indigestion, Dizzy

Front 34

Vitamin B3 (niacin) excess?

Back 34

Facial flush (a.k.a. niacin flush)
Itching, Nausea
Liver damage

Front 35

Vitamin B6 (pyridoxin) food source?

Back 35

MPF (meat, poultry, fish)
Beans, Nuts, Seeds
Dairy products
Enriched cereal

Front 36

Vitamin B6 (pyridoxin) function?

Back 36

Protein (and some carb) metabolism
RBC production
Neurotransmitter synthesis

Front 37

Vitamin B6 (pyridoxin) deficiency?

Back 37

Rash
Stomatitis (oral mucosa)
Seizure
Peripheral neuritis
Depression

Front 38

Vitamin B6 (pyridoxin) excess?

Back 38

Irreversible nerve damage (extremity numbness, difficulty walking)

Front 39

Vitamin B12 (cyanocobalamin) food source?

Back 39

Dairy products
MPF (meat, poultry, fish)
Liver
Eggs

Front 40

Vitamin B12 (cyanocobalamin) function?

Back 40

Metabolic reactions
Maintain myelin sheath
Hemoglobin synthesis

Front 41

Vitamin B12 (cyanocobalamin) deficiency?

Back 41

Pernicous anemia
Irreversible nerve damage
Memory loss
Dementia

Front 42

Vitamin B12 (cyanocobalamin) excess?

Back 42

Unlikely: readily excreted

Front 43

Vitamin B 5 (pantothenic acid) food source?

Back 43

Widley in most foods:
Best from meats, whole grain, cereals, legumes

Front 44

Vitamin B 5 (pantothenic acid) function?

Back 44

Cell metabolism of fat and cholesterol
Amino acid activation
Heme formation

Front 45

Vitamin B 5 (pantothenic acid) deficiency?

Back 45

Unkown (thank god) ; )

Front 46

Vitamin B5 (pantothenic acid) excess?

Back 46

Unlikely: redily excreted

Front 47

Vitamin B 9 (folic acid) food source?

Back 47

Green leafy veggies, Beans
Aspargus, Liver, Yeast
Eggs, Fruits
Enriched cereals

Front 48

Vitamin B9 (folic acid) function?

Back 48

Cellular metabolism
Neurotransmitter synthesis
Cell division
DNA synthesis
Hemoglobin formation

Front 49

Vitamin B9 (folic acid) deficiency?

Back 49

Megaloblastic anemia (big RBC)
Neural tube defects

Front 50

Vitamin B 9 (folic acid) excess?

Back 50

Increased siezure activity
Hives, Itchy, Rash
Respiratory distress

Front 51

Vitamin C food source?

Back 51

Citrus fruits
Tomatoes, Potatoes
Green veggies
Cauliflower

Front 52

Vitamin C function?

Back 52

Collagen synthesis
Cementing capillary walls
Antioxidant
IRON ABSORPTION
Immune function

Front 53

Vitamin C deficiency?

Back 53

Scurvy
Tissue bleeding
Gingivitis
Petechiae
Poor wound healing
Joint pain
Anemia
Bone fracture

Front 54

Vitamin C excess?

Back 54

Stomach inflammation
Diarrhea
Oxalate (crystal forming)
Kidney stones

Front 55

Calcium food source?

Back 55

Dairy products
SArdines
Green leafy veggies, Broccoli
Whole grains, Egg yolk
Legumes, Nuts
Fortified products

Front 56

Calcium function?

Back 56

Bone and teeth formation
Blood clotting
Nerve conduction
Muscle contraction
Cellular metabolism
Heart action

Front 57

Calcium deficiency?

Back 57

Bone loss
Tetany (involuntary muscle contraction)
Rickets (kids)
Osteoporosis (adult)

Front 58

Calcium excess?

Back 58

Kidney stones
Constipation
Intestinal gas

Front 59

Magnesium food source?

Back 59

Whole grains, Nuts, Legumes
Green leafy veggies
Lima bean, Broccoli
Squash, Potatoe

Front 60

Magnesium function?

Back 60

Aids in TH secretion
Maintians normal BMR
Activates enzymes for carb and protein metabolism
Nerve function
Muscle function
Cardiac function

Front 61

Magnesium deficiency?

Back 61

Tremor, Spasm, Convulsion
Weakness
Muscle pain
Poor cardiac function

Front 62

Magnesium excess?

Back 62

Weakness
Nausea
Malaise

Front 63

Phosphorus food source?

Back 63

Diary products
Beef, Pork, Chicken
Beans, Sardines
Wheat bran
Chocolate

Front 64

Phosphorus function?

Back 64

Bone and tooth strength
Overall metabolism
Formation of enzymes
Acid-base balance

Front 65

Phosphorus deficiency?

Back 65

Bone loss
Poor growth

Front 66

Phosphorus excess?

Back 66

Tetany (involuntary muscle contraction)
Convulsions

Front 67

Potassium food source?

Back 67

Unprocessed food (especially fruits, meats, veggies)
Potatoes, Avocados, Legumes, Date, Figs
Milk, Molasses
Shelfish

Front 68

Potassium function?

Back 68

Intracellular fluid balance
Acid-base balance
Muscle contraction
Nerve transmission
Glycogen formation
Protein synthesis
Energy metabolism
Blood pressure regulation

Front 69

Potassium deficiency?

Back 69

Muscle weakness (heart/respiratory muscles)
Weak pulse, Fatigue
Abdominal distension
Rarely occurs from diet: associated w/ vomiting, diarrhea, or diuretic

Front 70

Potassium excess?

Back 70

Cardiab dysryhythmias
Cardiac arrest
Weakness, Abd cramps
Diarrhea
Anxiety
Paresthesia (tingling)

Front 71

Sodium food source?

Back 71

Table salt
Processed foods
Milk, Meat, Eggs
Baking soda and powder
Celery, Spinach, Carrot, Beet

Front 72

Sodium function?

Back 72

Water balance
Acid-base balance
Muscle action
Nerve transmission
Convulsions

Front 73

Sodium deficiency?

Back 73

Dizziness
Abd cramping, NVD
Tachycardia
Convulsions, Coma
Rarely occurs: except in heavy exercise and sweating

Front 74

Sodium excess?

Back 74

Thirst, Fever
Dry sticky tongue & mucus membranes
Restlessness
Irritability
Convulsions

Front 75

Copper food source?

Back 75

Liver
Seafood
Cocoa
Legumes
Nuts
Whole grains

Front 76

Copper function?

Back 76

Aids in Iron metabolism
Works with many enzymes (protein metabolism and hormone synthesis)

Front 77

Copper deficiency?

Back 77

Rarely occurs:
Anemia
Low WBC
Poor growth

Front 78

Copper excess?

Back 78

Vomiting
Nervous system disorders

Front 79

Fluoride food source?

Back 79

Fluorinated water
Toothpaste
Dental treatment
Seaweed
Fish
Tea

Front 80

Fluoride function?

Back 80

Increased resistance to carries

Front 81

Fluoride deficiency?

Back 81

Carries

Front 82

Fluoride excess?

Back 82

Upset stomach
Staining of teeth
Bone pain

Front 83

Iodine food source?

Back 83

Iodized salt
Salt water
Fish
Dairy products
Enriched white bread

Front 84

Iodine function?

Back 84

Synthesis of TH (thyroxine)

Front 85

Iodine deficiency?

Back 85

Goiter (enlarged tyhroid)
Poor infancy growth
Cretinism (stunted mental and physical growth)
Hypothyroidism

Front 86

Iodine excess?

Back 86

Skin lesion
Thyroid malfunction

Front 87

Iron food source?

Back 87

Mears, Eggs
Spinach, Seafood
Broccoli, Peas
Bran Enriched Breads
Fortified cereals

Front 88

Iron function?

Back 88

Synthesis of hemoglobin
General metabolism
Antibody production
Drug detoxification in liver

Front 89

Iron deficiency?

Back 89

Small pale RBCs
Anemia

Front 90

Iron excess?

Back 90

Hemochromatosis (over absorption of Iron)

Front 91

Zinc food source?

Back 91

Meats
Seafood
Legumes, Peas
Whole grains

Front 92

Iodine food source?

Back 92

Iodized salt
Salt water
Fish
Dairy products
Enriched white bread

Front 93

Zinc function?

Back 93

Cofactor for many enzymes involved w/ growth
Insulin storage
Immunity
Alcohol metabolism
Sexual development and reproduction

Front 94

Iodine function?

Back 94

Synthesis of TH (thyroxine)

Front 95

Iodine deficiency?

Back 95

Goiter (enlarged tyhroid)
Poor infancy growth
Cretinism (stunted mental and physical growth)
Hypothyroidism

Front 96

Iodine excess?

Back 96

Skin lesion
Thyroid malfunction

Front 97

Iron food source?

Back 97

Meats
Eggs
Spinach
Seafood
Broccoli
Peas
Bran Enriched Breads
Fortified cereals

Front 98

Iron function?

Back 98

Synthesis of hemoglobin
General metabolism
Antibody production
Drug detoxification in liver

Front 99

Iron deficiency?

Back 99

Small pale RBCs
Anemia

Front 100

Iron excess?

Back 100

Hemochromatosis (over absorption of Iron)

Front 101

Zinc food source?

Back 101

Meats
Seafood
Legumes, Peas
Whole grains

Front 102

Zinc function?

Back 102

Cofactor for many enzymes involved w/ growth
Insulin storage immunity
Alcohol metabolism
Sexual development and reproduction

Front 103

Iron function?

Back 103

Hemoglobin sysnthesis
General metabolism
Antibody production
Drug detoxification in the liver

Front 104

Iron function?

Back 104

Hemoglobin sysnthesis
General metabolism
Antibody production
Drug detoxification in the liver

Front 105

Iron deficiency?

Back 105

Small pale RBCs
Anemia

Front 106

Iron excess?

Back 106

Hemochromatosis (over absorption of Iron)

Front 107

Iron deficiency?

Back 107

Small pale RBCs
Anemia

Front 108

Zinc food source?

Back 108

Meats, Seafood
Legumes, Peas
Whole grans

Front 109

Iron excess?

Back 109

Hemochromatosis (over absorption of Iron)

Front 110

Zinc function?

Back 110

Cofactor for many enzymes invioved with growth
Insulin storage
Immunity
Alcohol metabolism
Sexual development
Reproduction

Front 111

Zinc food source?

Back 111

Meats, Seafood
Legumes, Peas
Whole grans

Front 112

Zince deficiency?

Back 112

Skin rash, Hair loss
Diarrhea, Decrease appetite
Poor growth/development
Poor wound healing

Front 113

Zinc function?

Back 113

Cofactor for many enzymes invioved with growth
Insulin storage
Immunity
Alcohol metabolism
Sexual development
Reproduction

Front 114

Zinc excess?

Back 114

Reduced cooper absorption
Diarrhea, Cramps
Depressed immune function

Front 115

Zince deficiency?

Back 115

Skin rash, Hair loss
Diarrhea, Decrease appetite
Poor growth/development
Poor wound healing

Front 116

Zinc excess?

Back 116

Reduced cooper absorption
Diarrhea, Cramps
Depressed immune function