Vitamins And Minerals

Front 1

Fat-soluble, stored in liver; carotene-precursor, PROVITAMIN (nutrient changed into vitamin) converted in intestinal mucosal cells; Toxic level 10,000 IU (NOTE)

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Vitamin A

Front 2

Functions in skin and vision health (NOTE)

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Vitamin A

Front 3

Sources are yellow, orange fruits; dark green leafy vegetables, cantaloupe, fish, liver, carrots, fortified skim milk, apricots, sweet potato, NOTE - butternut squash

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Vitamin A

Front 4

Needs are Males 900 ug RE, Females 700 ugRE

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Vitamin A

Front 5

Deficiencies (NOTE) are Night blindness, nyctalopia, is reversible (detected using dark adaptation test), Xerophthalmia - corneal damage, not reversible Bitot's spots on conjunctiva. Dry, scaly skin ( hyperkeratosis)

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Vitamin A

Front 6

Cholesterol is a precursor, UV light, fat soluble

7 dehydrocholesterol --> D3cholecalciferol --> D2ergocalciferol

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Vitamin D

Front 7

Functions in Ca and Phosphorus (P) metabolism

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Vitamin D

Front 8

Sources are sunlight, egg yolk, fortified milk

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Vitamin D

Front 9

Needs are AI 5-15 ug

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Vitamin D

Front 10

Deficiency leads to Rickets (children - bones are soft) and Osteomalacia (Adult Rickets)

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Vitamin D

Front 11

Tocopherol, fat soluble, one of the least toxic vitamins (NOTE), UL 1,000 mgs

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Vitamin E

Front 12

Functions as an antioxidant and resists hemolysis of RBC

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Vitamin E

Front 13

Sources are Vegetable oils, whole grains, green vegetables, and almonds

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Vitamin E

Front 14

Need is 15 mg

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Vitamin E

Front 15

Deficiency leads to Hemolytic anemia

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Vitamin E

Front 16

Synthesized by bacteria in lower intestinal tract. no toxicity symptoms, fat soluble.

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Vitamin K

Front 17

Functions: forms prothrombin in liver: aids in blood clotting (NOTE), Given pre-surgery, Calcium metabolism.

Back 17

Vitamin K

Front 18

Sources: Spinach, Kale, Broccoli, Green,leafy vegetables (NOTE)

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Vitamin K

Front 19

NEeds: Males 120 ug, Females 90 ug

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Vitamin K

Front 20

Deficiency:Hemorhage (due to slow clotting of blood), Affected by: mineral oil, antibiotics, and anticoagulants (blood thinners).

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Vitamin K

Front 21

Thiamin; water soluble, lost as temp or pH rises, Heat stable in acid. Lost in cooking

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Vitamin B 1

Front 22

Functions: Oxidation of CHO, Increase CHO --> Increased need, Metabolism of pyruvate

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Vitamin B1

Front 23

Sources: grains, wheat germ, Pork, liver
(NOTE)

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Vitamin B1

Front 24

Needs: M 1.2 mg, F 1.1 mg

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Vitamin B 1

Front 25

Deficiencies: Beriberi, muscle weakness, food drop, memory loss, tachycardia, decreased erythrocyte transketolase, increased plasma pyruvate (NOTE)

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Vitamin B1

Front 26

Riboflavin, Lost in UV light (why milk is packaged in opaque containers), present in many coenzymes

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Vitamin B2

Front 27

Functions: Energy release from protein ,Red cell production

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Vitamin B 2

Front 28

Sources: Liver, kidney, meat, milk

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Vitamin B2

Front 29

Needs: M 1.3 mg, F 1.1 mg

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Vitamin B 2

Front 30

Deficiency: Growth failure, Cheilosis - cracked lips, Angular Stomatitis - mouth corner cracks, sore throat, Magenta tongue (NOTES)

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Vitamin B 2

Front 31

Precursor: tryptophan, Essential in all cells for energy production and metabolism.

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Niacin

Front 32

Function: Metabolism of CHO, Protein and Fat

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Niacin

Front 33

Sources: Protein, Peanuts, ready to eat cereals, chicken, rice, yeast, milk

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Niacin

Front 34

Needs: M 16 NE, 14 NE

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NIacin

Front 35

Deficiency: Pellagra, Dermatitis, diarrhea, dementia, beefy, bright red tongue, symmetrical, pigmented rash in sunlight

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Niacin

Front 36

As energy expenditure increases ____, ____, ____, and ___ all increase.

Back 36

niacin, riboflavin, pantothinc acid, thiamin

Front 37

Water soluble , PABA is precursor

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Folate

Front 38

Functions: DNA synthesis, form RBC (with B12) in bone marrow, prevents neural tube defects

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Folate

Front 39

Sources: (NOTE) Fortified dry cereal, liver, kidney, green leafy vegetables, citrus fruits, lentils, beans

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Folate

Front 40

Needs: 400 ug

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Folate

Front 41

Deficiencies: Megaloblastic Macrocytic anemia, Diarrhea, fatigue

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Folate

Front 42

Pyridoxine , INH - isoniazid is a TB drug and it antagonizes ______

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Vitamin B6

Front 43

Function: Coenzyme in amino acid metabolisms: deamination, transamination. Increased Protein , Increased pyridoxine

Back 43

Vitmin B6

Front 44

Sources: Meat, wheat, corn, yeast, pork, liver, ready-to-eat cereals

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Vitamin B6

Front 45

Cyanbocobalamin, Contains cobalt, Bound by intrinsic factor in gastric juice.

Sources: Animal foods

Deficiencies: Macrocytic, megaloblastic anemia, Pernicious anemia - after gastrectomy or removal of ileum. Due to lack of intrinsic factor

Back 45

Vitamin B 12

Front 46

Functions: Coenzyme A - energy Synthesis of fatty acids

Sources: Animal foods, grains, legumes

Needs: AI 5 mg

Deficiencies: rare deficiency paresthesia in feet

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Pantothenic Acid

Front 47

Most easily destroyed, structure like glucose, Antioxidant, NEeds acid pH, Destroyed by heat, alkaline pH, oxidation

Functions: changes proline into hydroxyproline into collagen which strengthens intercellular substances, wound healing, aids iron absorption

Sources: Citrus fruits, potatoes, papaya, dark greens, yellow vegetables

Needs: 75-90 mg

Deficiency: Scurvy, poor wound healing, bleeding gums (NOTE), petechiae

Back 47

Vitamin C , ascorbic acid

Front 48

(NOTE) Synthesized by intestinal bacteria, inactivated by avidin (protein in raw egg white)

Functions: Coenzyme in fatty acid synthesis, converts pyruvate to oxaloacetate in gluconeogensis

Sources: Liver, kidney, egg yolk, yeast

Needs: AI 30 ug

Deficiency: Muscle pain, dermatitis, glossitis

Back 48

Biotin

Front 49

In plants as phytic acid related to sugar contians phosphorus (P) vitamin - like factors

Functions: binds Calcium, zinc, iron, membrane structure

Sources: Outer husks of cereal grains, leafy green vegetables

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Myo-Inositol

Front 50

(NOTE) Most abundant mineral , regulated by parathyroid hormone. Vitamin D, acid, lactose aid absorption. Calcitonin lowers serum calcium by inhibiting bone resorption.

Functions: Blood clotting, cardiac function, nerve transmission, smooth, muscle contractility (NOTE)

Sources: Dairy products, leafy vegetables, Legumes

Needs: 1000-1200 mg

Deficiency: Tetany - irregular muscle contractions

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Calcium

Front 51

Second most abundant mineral, part of DNA, RNA, ATP

Functions: Phospholipids transport fat through lymph and blood. Bone and teeth.

Sources: Meat, milk, poultry, eggs, fish, cheese, (NOTE) animal proteins

Needs: 700 mg

Deficiency is rare

Back 51

Phosphorus

Front 52

Trace mineral, part of hemoglobin, food form: ferric, absorbable: ferrous, stored: ferritin. Ferritin is an assessment parameter.

Function: Oxygen transport

Sources: Heme iron: animal foods, MFP, Non-heme: cereals, vegetables, poorly absorbed; absorption aided by gastric juices, Vitamin C (Calcium helps if oxalates are present). DOES NOT AID ABSORPTION: eggs, tea, milk, cheese

Needs: M 8 mg, F 18 mg

Deficiency: Pale tongue, fatigue, Anemia, Spoon shaped nails, Pale conjunctivae (mucus membranes lining the eyelid)

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IRon

Front 53

Part of chlorophyll, 50% in bone, 50% in cells

Function: Protein in fatty acid syntheiss, stablizes structure of ATP, High protein, calcium, vitamin D increases need

Sources: Most foods, milk, bread

Needs: M 420 mg , F 320 mg

Deficiency: Rare - tremors

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Magneisum

Front 54

Trace mineral, Excess leads to copper or iron deficiency

Functions: Increase taste acuity, enhances insulin action, stabilizes DNA, RNA, Cell division

Sources: Meat, liver, eggs, fish. Phytates and copper decreases absorption

Needs: M 11 mg, F 8 mg

Deficiency: Reduced immune function, alopecia, poor wound healing, hypogeusia

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Zinc

Front 55

Trace mineral, PArt of thyroxine

Sources: Seafoods, iodized salt

Needs: 150 ug

Deficiency: Goiter

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Iodine

Front 56

Trace mineral

Functions: teeth, bones

Sources: Soil ,water

Needs: M 4 mg F 3 mg

Deficiency : Dental caries

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Fluoride

Front 57

Trace mineral, attached to protein ,ceruloplasmin

Functions: hemoglobin syntheiss, aids iron absorption

Sources: Liver, kidney, shellfish

Needs: 900 ug

Deficiency: Rare: microcytic anemia, neutropenia, (NOTE) Wilsons disease: low serum copper, genetic absence of liver enzyme

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Copper

Front 58

Cooperates with vitamin E, Trace mineral

Functions: Antioxidant, tissue respiration

Sources: soil, grains, meat, fish, poultry ,dairy

Needs: M 55 ug F 45 ug

Deficiency: Myalgia, cardiac myopathy

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Selenium

Front 59

Absorption enhanced by vitamin C, niacin

Ultra trace mineral

Functions: Aids insulin action, glucose metabolism

Sources: Yeast, oysters, potatoes, liver

Needs: 25-35 ug

Deficiency: Insulin resistance

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Chromium

Front 60

Exists with B 12, stored in the liver

Functions: Maturation of red blood cells

Deficiency: related to B 12 deficiency

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Cobalt

Front 61

Part of Amino acids, cysteine, cystine, methione (3 AA)

Function: Component of organic molecules

Sources: M,F,E,P. NOTE animal proteins

Needs: 425 -550 mg AI

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Sulfur

Front 62

Componen tof lecithin

Functions: transports lipids as acetylcholine

Sources: Fat in eggs, milk, liver, soybeans

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Choline

Front 63

___ + ___ function in glucose metabolism

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Chromium Zinc