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155 Cards in this Set
- Front
- Back
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Folate other name
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Folic Acid, Folacin, Pteroylglutamic acid (PGA)
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Folate functions/roles in body (DNA)
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Synthesizes DNA required for rapidly growing cells
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Folate functions/roles (amino acid)
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Regenerates amino acid methionine from homocysteine which decreases blood clots and atherosclerotic lesions
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Folate basic metabolism
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Enzymes on the instestinal wall hydrolyze its bound form to folate with only one glutamate attached. The monoglutamate is then attached to a methyl group and delivered to the liver and other body cells. An enzyme that requires B12 helps remove the methyl group to activate folate. Without B12, folate is trapped inside cells in its methyl form.
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Folate RDA
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400 micrograms daily
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Folate deficiency
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Neural tube defects in babies result from a folate deficiency. Risks of pancreatic cancer. It impairs cell division and protein synthesis.
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Folate deficiency symptoms
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anemia and GI Tract deterioration
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Folate UL
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1000 micrograms of folate is toxic
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Folate UL symptoms
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neurological damage. Masks Vitamin B12 deficiency symptoms
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Folate significant food sources
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Legumes, leafy vegetables, fruits, fortified grain products
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Vitamin B1 other name
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Thiamin
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Vitamin B1 Functions/Roles in the body
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TPP (thiamine pyrophosphate) helps occupy a spot in membrane of nerve activity and muscle activity in response to nerves depend on thiamin
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B1 metabolism
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Removes one carbon off 3-carbon pyruvate and makes it a 2-carbon acetyl CoA
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B1 deficiency disease
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Beriberi (damage to the nervous system and characterizes muscle) characterized by dilated blood vessels which cause the heart to work harder
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b1 RDA for men/women
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men - 1.2
women - 1.1 |
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B1 Food Source
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Pork chop, soy milk, squash, cornflakes that are fortified, Tortillas made of flour, watermelon, and pinto beans
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B2 function/role in the body
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Helps create energy by accepting hydrogens in the TCA cycle
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B2 metabolism in the body
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Helps make up FAD which carries the hydrogens from the TCA cycle to the electron transport chain which will make ATP
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B2 RDA
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Men: 1.3
Women: 1.1 |
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B2 Deficiency
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Causes inflammation of the membranes of the mouth, skin, eyes, and GI tract.
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B2 Food Source
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Milk products and whole-grain or enriched bread and cereal provide lots of B2. Liver, clams, mushrooms, plan yogurt, and fortified cornflakes also provide B2.
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Niacin function/role in body
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Helps make up NADH which transports hydrogens
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Niacin mechanisms
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NADH takes hydrogens from the TCA cycle to the electron transport chain which will make ATP
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Niacin RDA
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Men: 16 mg NE/day
Women: 14 mg Ne/day |
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Niacin deficiency
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Causes pellegra which produces symptoms of diarrhea, dermatitis, dementia, and eventually death
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Niacin toxicity
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35 mg/day. Too much niacin causes niacin flush which dilates the capillaries and causes a tingling sensation that can be painful.
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Niacin food sources
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Turkey, fish, sardine, asparagus, whole-grain bread, mushrooms, and nuts are all good sources
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Pantothenic Acid function in body
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Part of CoA and involved in the synthesis of lipids, neurotransmitters, steroid hormones, and hemoglobin
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Pantothenic Acid mechanism
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Helps form Acetyl CoA by being part of CoA
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Pantothenic Acid RDA
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5 mg/day for both men and women
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Pantothenic Acid Deficiency
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Fatigue, GI distress, neurological disturbances. "Burning feet" syndrome. Vomitting, nausea, stomach cramps, insomnia, depression, irritability, apathy, hypoglycemia
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Pantothenic Acid food sources
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Beef, chicken, whole wheat brain, potato, tomato, broccoli
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Pyroxine function/role
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Part of PLP (pridoxal phosphate). Helps convert amino acids. Helps convert tryptophan to niacin and serotonin. Helps to make red blood cells.
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Pyroxine mechanism
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Transfers amino group from amino acids to keto acids
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Pyroxine RDA
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1.3 mg/day
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Pyroxine Deficiency
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Deficency results in an accumulation of abnormal compounds in the brain which reslts in depression and confusion. Scaly dermatitis, anemia, convulusions.
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Pyroxine Toxicity
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100 mg/day. Neurological damage and carpel tunnel syndrome. Headaches, nerve damage, muscle weakness, skin lesions
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Pyroxine Food Source
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Fortified cornflakes, bananas, watermelon, prune juice, chicken breast, tomato juice, and broccoli
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Biotin Function/Role in body
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Keeps TCA cycle going and participates in fatty acid synthesis, gluconeogenesis, and the break down of certain fatty acids and amino acids. Glycogen synthesis.
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Biotin mechanism
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Carries activated carbon dioxide in the TCA cycle. Delivers carbon to pyruvate which replenishes oxaloacetate and this keeps the TCA cycle going
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Biotin RDA
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AI: 30 micrograms/day
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Biotin deficiency
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Skin rash, hair loss, and neurological impairment
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Biotin food sources
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Egg yolks, soybeans, liver, fish
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Vitamin C functions/roles in body (iron)
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Enhances iron absorption by protecting iron from oxidation.
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Vitamin C mechanism
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Vitamin C loses electrons easily which neutralizes free radicals. Free radicals are molecules with unpaired electrons that are unstable and high.ly reactive. Therefore, donating an electron neutralizes them.
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Vitamin C Function (hormones)
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Converts tryptophan and tyrosine to serotonin and norepinephrine. Assists in making hormones like thyroxine.
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Vitamin C Function (cold)
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Deactivates histamine when there is a common cold.
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Vitamin C RDA
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Men: 90 milligrams per day. Women: 75 milligrams per day. Smokers: 35 extra milligrams per day.
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Vitamin C Deficiency
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Gums bleed easily and capillaries under skin break sponatenously which produces hemorrhages. Scurvy is a result of vitamin c deficiency. Muscles degenerate. Skin is rough. Wounds fail to heal. Bone rebuilding falters. Fractures develop. Teeth become loose. Anemia and infections are common. Hysteria and depression can also result.
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Vitamin C Toxicity
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2000 milligrams/day. False positive results or false negative results in blood tests to detect glucose or ketones. Kidney stones vulnerability. Cellular damage can also result. Nausea, abdominal cramps, diarrhea, headache, fatigue, insomnia, hot flashes.
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Vitamin C Food sources
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Orange juice, broccoli, bell pepper, strawberries, kiwi, brussels sprouts, potato
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Vitamin A Function
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Promotes vision, participates in protein synthesis and cell differentiation, supports reproduction and growth. Helps maintain outer window of corena and participates in conversion of light energy into nerve impulses at retina.
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Vitamin A mechanism
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Absorbed through lymph and arrives at liver where it is stored. Retinol-binding-protien (RBP) picks it up from the liver and carries it into the blood. Participates in protein synthesis and cell differentiation in body surface cells.
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Vitamin A RDA
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900 micrograms RAE per day for men and 700 micrograms RAE per day for women.
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Vitamin A Deficiency
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Can lead to blindness and vulnerability to measles. Night blindness can result. Night blindness occurs when retina does not have enough retinal to regenerate pigments. Blindness (Xerophthalmia) can also occur. Keratinization also occurs due to there being less goblet cells in the GI Tract
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Vitamin A Toxicity
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3000 micrograms/day. Free Vitamin A can damage cells if all the binding proteins are saturated. Too much Vitamin A will contribute to fractures and osteoporosis. Birth defects due to cell death in the spinal cord also occur. Blurred vision, nausea, vomiting, vertigo, headaches, and muscle incoordination are some acute toxicity symptoms
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Vitamin A food sources
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Liver, fish liver oils, milk and milk products, butter, and eggs. Dark leafy vegetables and rich yellow ro deep orange vegetables (winter squash, cantaloupe, carrots, and sweet potatoes).
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Vitamin D Function
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Helps in bone growth and maintenance. It assists in the absorption of calcium and phosphorus. It raises the blood concentrations in three ways: enhancing absorption from the GI tract, reabsorption by kidneys, and mobilization from the bones into the blood. Vitamin D may protect against tuberculosis, inflammation, MS, hypertension, or some cancers.
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Vitamin D Mechanism
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UV light hits the skin to convert the precursor to previtamin D3. Previtamin D3 will diffusion from the skin into the blood and then be converted to its active form. For the vitamin to become fully active, two things occur. Firs,t the liver adds an OH group and then the kidney adds another OH group.
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Vitamin D Deficiency
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When deficient, it will lead to rickets where bones fail to calcify in a normal way and this causes growth retardation and skeletal abnormalities. When adults are deficient in Vitamin D, they can get osteomalacia which is where the bones become increasingly soft. Osteoporisis is also possible.
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Vitamin D RDA
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For ages 19-50, 5 micrograms/ day. For 51-70, 10 micrograms/day. For adults >70, 15 micrograms/day.
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Vitamin D Toxicity
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50 micrograms per day. Too much Vitamin D raises blood calcium which can form kidney stones.
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Vitamin D Food Sources
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Oily fish and egg yolks are the only foods that contain Vitamin D naturally, but the body can make Vitamin D with help of the sun. Some people can drink milk fortified with Vitamin D.
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Vitamin E Function
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Reduces the risk of heart disease by reducing inflammation and protecting LDLs from oxidation
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Vitamin E mechanism
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Acts as an antioxidant b defending against adverse effects of free radicals. It stops chain reactions of free radicals producing more free radicals. Therefore in protects membranes from destrction and prevents the oxidation of polyunsaturated fatty acids as well as other lipids.
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Vitamin E RDA
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15 milligrams per day for adults
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Vitamin E deficiency
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Too little Vitamin E is rare but when it occurs due to fat malabsorption, red blood cells break open and spill their contents. If this happens chronically, neuromuscular dysfunction involving the spinal cord and retina occur. Symptoms such as loss of muscle coordination and refelxes as well as impaired vision and speech occur.
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Vitamin E toxicity
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1000 milligrams per day for adults. Extremely high doses interferes with blood clotting and it may increase the risk of hemorrhagic stroke.
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Vitamin E food sources
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Vegetable oils such as wheat germ oil, safflower oil, olive oil, and canola oil as well as seeds and nuts
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Vitamin K Role/Function
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Helps primarily in blood clotting.
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Vitamin K mechanism
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Vitamin K activates prothrombin which is a precursor to thrombin which is needed for blood clotting.
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Vitamin K RDA
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No RDI, but males AI: 120 micrograms/day females AI: 90 micrograms/day
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Vitamin K Deficiency
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Hemmorhaging can occur when the body does not get enough Vitamin K.
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VItamin K Food Sources
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Green vegetables such as collards, spinach, bib lettuce, brussels sproouts, and cabbage and vegetable oils such as soybean oil and canola oil
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Sodium function/role
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Maintains acid-base balance and important for nerve impulse transmission and muscle contraction.
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Sodium RDA
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1500 mg/day
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Sodium deficiency
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Vomitting, Diarrhea, heavy sweating, muscle cramps, mental apathy, loss of appetite
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Sodium toxicity
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2300 mg/day. Too much sodium will result in hypertension which is high blood pressure. Also results in osteoporosis. Edema
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Chloride function
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Major anion of extracellular fluids. Maintains fluid and electrolyte balance. Part of hydrochloric acid, necessary for proper digestion
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Chloride mechanism
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Associates closely with sodium
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Chloride RDA
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3600 mg/day
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Chloride Toxicity
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Vomitting
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Chloride Food Sources
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Table salt, soy sauce, milk egg, processed foods
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Potassium Function/Role
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Maintains fluid and electrolyte balance and cell integrity. Helps in muscle contraction
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Potassium mechanism
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During muscle contraction, potassium and sodium are pumped across the cell membrane and pumped back
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Potassium RDA
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4700 mg/day
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Potassium deficiency
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Hypertension can result. High blood pressure results in edema and risks of heart disease. Kidney stones, irregular heartbeat, muscle weakness, glucose intolerance
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Potassium Toxicity
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Muscular weakness, vomitting
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Potassium food sources
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Broccoli, carrots, tomato juice, strawberries, squash, artichoke, bananas, pinto beans
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Calcium function/role
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Integral part of bone structure, attachment point for muscle,. Activates proteins. Prevents obesity.
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Calcium mechanism
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Hydroxyappetite (calcium salts that form crystals) forms on collagen and the crystal become denser during mineralization
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Calcium RDA
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1000 mg/day
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Calcium deficiency
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Osteoporosis. Stunted growth in children
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Calcium toxicity
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2500 mg/day. Calcium rigor can occur where muscles contract and cannot relax. Calcium tetany can also result where muscle contraction is uncontrolled. Contipation, kidney disfunction,
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Calcium food source
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Broccoli, milk, yogurt, cheddar cheese, sardines, tofu, bok choy
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Magnesium function
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Maintains bone health and acts in all cells needed for energy metabolism
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Magnesium metabolism
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Acts as a cataylayst in reaction where the last phosphate is added to ATP so that the body can use glucose
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Magnesium RDA
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Men: 400 mg/day Women: 310 mg/day
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Magnesium Deficiency
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Tetany, central nervous system impairment, hallucinations
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Magnesium Toxicity
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350 mg nonfood magnesium/daily
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Magnesium food source
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Halibut, Cashews, Artichoke, broccoli,, tomato juice, pinto beans, tofu
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Phosphorus Role
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Assists in energy metabolism. Helps in cell membranes and controls transport of nutrients
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Phosphorus Mechanism
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Enzymes become active only when phosphate group is attached.
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Phosphorus RDA
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700 mg/day
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Phosphorus Deficiency
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Muscular weakness and bone pain
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Phosphorus Toxicity
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4000 mg/day, calcification of tissues that are not skeletal, kidney stones
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Phosphorus food source
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Liver, yogurt, milk, sunflower seeds, broccoli, cottage cheese, tofu
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Sulfur Mechanism
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Sulfur-containing side chains link to each other to form disulfide bridges which stabilizes the protein structure
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Sulfur Deficiency
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Protein deficiency can result
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Sulfur Toxicity
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Suppresses growth
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Sulfur Food Source
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Legumes, nuts, eggs, milk, fish, grilled chicken, beef
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Iron Mechanism
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In the reduced state, iron has lost two electrons and has a positive charge. In the oxidized state, iron loses a third electron. Therefore, it can serve as a cofactor in enzymes in oxidation-reduction reactions.
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Iron Function
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Helps enzymes involved in making amino acids, oxidation, and reduction. Helps form electron carriers in electron transport chain. Helps form collagen, hormones, and neutrotransmitters.
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Iron RDA
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Men: 8 milligrams per day. Women: 18 milligrams per day.
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Iron Deficiency
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Anemia can result, fatigue, difficulty breathing, pale tongue, pale eye lining, pale skin, paathy, headaches, pallor, feeling cold often, impaired energy, pica (craving/consumption of ice, chalk, starch, and other nonfood substances), concave nails, impaired immunity
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Iron Toxicity
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45 milligrams/day. No risk usually, but iron overload can be caused. Hemochromatosis is another name for iron overload. Apathy, lethargy, fatigue, GI distress, nausea, vomitting, diarrhea, rapid heartbeat, weak plse, dizziness, shock, confusion
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Iron Food Source
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Enriched bread, Cooking in an iron skillet, legumes, chicken, fish, beef, broccoli, tomato juice, clams, beef liver, parsley,
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Zinc Function
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Supports the work of different proteins in the body. Regulates gene expression. Stabilizes cell membranes. Assists in immune function. Participates in synthesis, storage, and release of insulin. Needed for Vitamin A. Essential for taste, wound healing, sperm production
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Zinc Mechanism
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Strengthens the defense against free-radical attacks by keeping the cell membrane stable.
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Zinc RDA
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Men: 11 milligrams per day. Women: 8 milligrams per day.
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Zinc deficiency
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Results in growth rtardation and immature sexual development. Hinders digestion and absorption. Impaires immune system. GI tract infections, Vitamin A deficiency symptoms, diarrhea, alters taste, loss of appetite, slow wound healing
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Zinc toxicity
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40 milligrams/day. Vomitting, diarrhea, headaches, exhaustion
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Zinc Food Source
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Broccoli, yogurt, oysters, ground beef, sirloin, crab, cheddar cheese, chicken breast, tofu
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Selenium Function
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Prevents free-radical formation with Vitamin E
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Selenium Mechanism
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Works as part of glucathione peroxidase which is an antioxidant nutrient
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Selenium deficiency
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Heart disease can be a result of selenium deficiency.
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Selenium toxicity
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Brittleness of hair and nails, garlic breath odor, nervous system abnormalities
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Selenium food source
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Milk, eggs, brazilian nuts, seafood such as fish, beef, fruits and vegetables that have a high amount of selenium in the soil
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Copper Function
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It is a part of many enzymes. Prevent oxidative damage of free radicals. Helps manufacture collagen, inactivates histamines, and degrades serotonin
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Fluoride Mechanism
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Floride replaces the hydroxyl portions of hydroxyapatite crystal which forms fluorapatite and this makes bones stronger and teeth more resistant to decay
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Copper Mechanism
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Cooper-containing enzymes catalyze oxidation of iron reactions that bind to transferrin.
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Fluoride Role
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Helps in mineralization of bones and teeth.
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Copper RDA
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900 micrograms/day
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Fluoride RDA
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Men: 4 miligrams per day. Women: 3 milligrams per day
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Copper deficiency
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May contribute to cardiovascular disease. Anemia, bone abnormalitites.
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Copper toxicity
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10,000 micrograms per day. Liver damage.
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Fluoride deficiency
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Tooth decay susceptibility
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Fluoride toxicity
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10 milligrams per day. Can damage teeth causing florosis. Small white specks can develop in teeth. Enamel becomes pitted.
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Copper food source
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Legumes, whole grains, nuts, shellfish, seeds, water
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Fluoride food source
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Fish, tea, water
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Chromium Role
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Participates in carbohydrate and lipid metabolism
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Chromium Mechanism
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Helps maintain glucose homeostasis by enhancing activity of insulin.
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Chromium RDA
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Men: 35 micrograms per day. Women: 25 micrograms per day.
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Chromium deficiency
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Diabetes-like symptoms and conditions
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Chromium food source
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Brewer's yeast, liver, whole grains
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Choline Function
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Helps form acetylcholine and lecithan. Supports structure and function of brain and spinal cord during fetal development. Helps lower blood pressure. Enhances learning performance
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Choline RDA
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Men: 550 milligrams/day Women: 425 milligrams/day
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Choline deficiency
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Rare, but liver damage
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Choline toxicity
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3500 milligrams per day. Body odor, sweating, salivation, reduced growth rate, low blood pressure, liver damage
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Choline food source
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Milk, eggs, peanuts, liver
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Inosital Role
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Part of cell membrane structures
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Manganese function
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Acts as cofactor for many enzymes that facilitate metabolism of carbohydrate, lipids, and amino acids. Assist in bone formation. Assist in conversion of pyruvate to acetyl CoA
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Manganese RDA
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Men: 2.3 milligrams per day. Women: 1.8 milligrams/day.
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Manganese toxicity
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11 mg/day. Nervous system disorders, abnormalities in appearance and behavior, but no upper limit established
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Manganese food sources
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Grain products, whole grains, leafy vegetables, tea
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