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28 Cards in this Set
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Vitamin A |
Description: Fat-soluble and consists of 2 types: one is found in meat and dairy products and the other is found in plant-based foods Helps vision, immune system, reproductive system Recommended Intake: for people aged 14 years and older range between 700 and 900 micrograms of retinol activity equivalents (RAE) per day, but for women who are nursing range between 1,200 and 1,300 RAE Dietary Sources: some fish (salmon), vegetables (leafy and peppers, carrots, broccoli), fruits, dairy Deficiencies can lead to cancer, age-related vision loss, measles Groups at risk for deficiencies are premature infants, infants, children, pregnant and breastfeeding women in developing countries, people with cystic fibrosis Excess Vitamin A can lead to headaches, dizziness, birth defects, nausea, coma, death |
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Vitamin B1 aka Thiamin |
Description: Turns food into energy Helps growth, development, and cell functioning Recommended Intake: ranges from 0.2 mg for infants to 1.4 mg for breastfeeding women; average intake for adult women is 1.1 mg and 1.2 mg for men Dietary Sources: whole grains, meat, legumes, seeds, nuts Deficiencies can lead to weight loss, loss of appetite, confusion, memory loss, muscle weakness, heart problems, numbness in extremities, poor reflexes, Wernicke-Korsakoff syndrome Groups at risk of deficiencies are alcohol dependent people, older people, people with HIV/AIDS, diabetics, and people that have had bariatric surgery No known problems with excessive consumption |
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Vitamin B12 |
Description: separates from food source and attaches to intrinsic factor (a protein) and is absorbed by the body Recommended Intake: ranges from 0.4 mg for infants to 2.8 mg for breastfeeding women; the average adult RI is 2.4 mg Dietary sources: beef liver, clams, fish, poultry, eggs, dairy, some cereals Deficiencies can lead to tiredness, weakness, appetite and weight loss, megaloblastic anemia, depression, confusion, memory issues, a sore mouth or tongue, nervous system damage Groups at risk of deficiencies are older adults, people with pernicious anemia, people that have had GI surgery, vegetarians, vegans No known problems with excessive consumption |
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Vitamin B6 |
Description: important in brain development early in life and important for immune functioning; reduces cancer risk, heart disease, PMS symptoms (possibly), and nausea during pregnancy Recommended Intake: ranges from 0.1 mg for infants to 2.0 mg for breastfeeding women; adults between 19 and 50 should intake 1.3 mg Dietary Sources: poultry, fish, starchy vegetables, and fruits Deficiencies can lead to anemia, itchy rashes, scaly lips, cracks at corners of the mouth, and swollen tongue People at risk of deficiencies are people with kidney problems, people dependent on alcohol, people with autoimmune disorders Excessive Vitamin B6 can lead to nerve damage, skin patches, sensitivity to sunlight, nausea, heartburn |
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Calcium |
Description: helps build and maintain bones, moves muscles, carries nerve impulses, moves blood vessels through the body, releases hormones and enzymes Recommended Intake: 100 mg for infants to 1,300 mg for breastfeeding teens; the average adult (19-50 years old) RI is 1,000 mg Dietary Sources: dairy products, kale, broccoli, grains (when eaten in large quantities) Deficiencies can lead to osteopenia, numbness and tingling in fingers, convulsions, arrhythmia Groups at risk for deficiencies are postmenopausal women, women that should be having periods but are not, vegans, lactose intolerant people, men over 70, kids between 8 and 18 Excessive calcium can lead to constipation, difficulty absorbing zinc and iron, kidney stones, possibly prostate cancer and heart disease |
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Vitamin C aka ascorbic acid |
Description: water-soluble, protects against free radicals, helps make collagen to heal wounds, helps absorb iron from plant-based foods, helps immune system functioning Recommended Intake: 40 mg for infants to 120 mg for breastfeeding women; the average male needs 90 mg and the average female needs 75 mg Dietary Sources: citrus fruits (apples, oranges), various fruits and vegetables (broccoli, tomatoes, strawberries), some beverages Deficiencies can lead to scurvy, inflammation of gums, ineffective wound healing, small red/purple spots on skin, joint pain Groups at risk of deficiencies are smokers, infants that are given evaporated or cow milk, people with a limited diet, people with certain medical conditions Excessive consumption can lead to diarrhea, nausea, stomach cramps |
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Vitamin D |
Description: helps absorb calcium, helps carry nerve impulses, helps fight invading bacteria Recommended Intake: 400 IU for infants and 800 IU for adults over 71; the average adult needs 600 IU Dietary Sources: fatty fish, beef liver, cheese, egg yolks, mushrooms, fortified milk and cereals Deficiencies can lead to brittle/soft bones Groups at risk of deficiencies are infants not fed breastmilk, older adults, people with dark skin, people with Crohn's disease, obese people Excessive consumption can lead to nausea, vomiting, poor appetite, constipation, weakness, weight loss |
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Vitamin E |
Description: fat-soluble, protects against free radicals, helps immune system functioning, helps widen arteries and prevents blood from clotting in arteries Recommended Intake: 4 mg for infants to 19 mg for breastfeeding women; the average adult needs 15 mg Dietary Sources: vegetable oils, nuts, seeds, green vegetables Deficiencies can lead to nerve and muscle damage, loss of body movement control, vision problems, weak immune system Groups at risk of deficiencies are most people because most people do not eat enough nuts, seeds, and green vegetables Excessive consumption via vitamin overconsumption can lead to bleeding issues |
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Vitamin K |
Description: helps with clotting and bone maintenance Recommended Intake: 2 mcg for infants to 120 mcg for adult men; adult women require 90 mcg Dietary Sources: green leafy vegetables, vegetable oils, blueberries, figs, meat, cheese, eggs, soybeans Deficiencies can lead to bruising and bleeding problems, weak bones Groups at risk for deficiencies are newborns that do not get a Vitamin K shot at birth, people with medical issues that reduce their Vitamin K absorption, people that have had bariatric surgery Excessive consumption has not been found to cause problems, but it can interact with warfarin |
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Iodine |
Description: needed to make thyroid hormones Recommended Intake: 90 mcg for children 1-8 years old to 290 mcg for breastfeeding women; adults need 150 mcg Dietary Sources: fish, dairy, grains, fruits and vegetables grown in iodized soil or fertilizer, and iodized salt Deficiencies can cause thyroid problems, goiters, issues with fetuses, low IQ, and difficulty thinking clearly Excessive consumption can cause goiters, thyroid gland inflammation, thyroid cancer, vomiting, diarrhea, weak pulse, coma |
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Riboflavin aka Vitamin B2 |
Description: helps with growth, development, and functioning of cells in the body, and turns food into energy Recommended Intake: 0.3 mg for infants to 1.6 mg for breastfeeding women; average adult male needs 1.3 and average adult female needs 1.1 Dietary Sources: eggs, organ and lean meats, green vegetables, fortified foods (cereals, grains) Deficiencies can cause skin disorders (cracked skin on lips), hair loss, sore throat, liver disorders, and reproductive/nervous system. Long-term, it can cause cataracts or anemia. Groups at risk for deficiencies are vegetarian athletes, pregnant women, breastfeeding women, vegans, people that don't eat dairy, people with a genetic disorder that cause a ribloflavin deficiency There are no known effects of over-consuming. |
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Zinc |
Description: helps the immune system, helps make proteins and DNA, helps with growth and development, helps heal wounds, and important for smelling and tasting Recommended Intake: 2 mg for infants to 12 mg for breastfeeding females; average adult male needs 11 mg and average adult female needs 8 mg Dietary Sources: oysters, red meat, poultry, seafood, fortified cereals, nuts, beans, whole grains, dairy products Deficiencies can cause delayed sexual development, impotence, hair loss, diarrhea, appetite loss, skin sores, eye problems, weight loss, problems with wound healing, lowered alertness level, decreased taste Groups at risk of deficiencies are people that have had GI surgery, people with GI disorders, vegetarians, older infants, alcoholics, people with sickle cell anemia Consuming too much can cause vomiting, diarrhea, nausea, loss of appetite, headaches, low immunity, and low HDL levels of cholesterol |
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Selenium |
Description: helps with reproduction, thyroid functioning, DNA production, protection against free radicals and infection Recommended Intake: 15 mcg for infants to 70 mcg for breastfeeding women; average adult needs 55 mcg Dietary Sources: seafood, meat, poultry, eggs, dairy products, grains Deficiencies can cause Keshan (a type of heart) disease and infertility for men or Kashin-Beck disease (type of arthritis) Groups at risk of deficiencies are people doing dialysis, people with HIV, and people that only eat locally-grown foods in soil low in selenium |
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Iron |
Description: helps body grow and development, helps make red blood cells and myosin, and helps make hormones and connective tissue Recommended Intake: 0.27 mg for infants to 27 mg for pregnant women; average adult male needs 9 mg and average adult female needs 18 mg Dietary Sources: red meat, seafood, poultry, fortified grains/cereals, white beans, lentils, spinach, kidney beans, peas, nuts, some dried fruits Deficiencies can cause anemia (indicated by tiredness, GI upset, poor memory and concentration, decreased ability to fight off infection, decreased ability to control body temperature), and learning difficulties in children Groups at risk of deficiencies are women with heavy periods, pregnant women, infants, frequent blood donors, people with cancer or GI disorders or heart failure Consuming too much can cause nausea, upset stomach, constipation, abdominal pain, fainting, vomiting |
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Folate |
Description: needed to make genetic material for for cell division Recommended Intake: 65 mcg for infants to 600 mcg for pregnant women; average adult needs 400 mcg Dietary Sources: vegetables, fruits and fruit juices, nuts, beans, peas, grains, Deficiencies can cause megaloblastic anemia (trouble concentrating, irritability, fatigue, headache, heart palpitations), open sores on tongue, and skin/fingernail color change Groups at risk for deficiencies are females (before and during pregnancy), non-Hispanic black women, people that don't absorb nutrients well (celiac disease or IBD), and alcoholics Consuming too much can lead to covering up a Vitamin B12 deficiency, which can cause permanent nervous system damage |
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Magnesium |
Description: regulates the following: muscle functioning, nerve functioning, blood sugar levels, blood pressure, making protein, making bone material, making DNA Recommended Intake: 30 mg for infants to 420 mg for males; the average adult female needs 310-320 mg Dietary Sources: legumes, nuts, seeds, whole grains, leafy green vegetables, fortified foods/grains, milk, yogurt Deficiencies can lead to loss of appetite, vomiting, nausea, weakness, numbness, tingling, muscle cramps, seizures, abnormal heart rhythm Groups at risk for deficiencies include people with GI diseases, people with type 2 Diabetes, alcoholics, older people Consuming too much can cause diarrhea, vomiting, nausea, (extreme consumption) irregular heartbeat, cardiac arrest |
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Pantothenic acid (Vitamin B5) |
Description: helps convert food into energy Recommended Intake: 1.7 mg for infants to 7 mg for breastfeeding women; average adult needs 5 mg Dietary Sources: meat, whole grains, avocados, broccoli Deficiencies can cause irritability, fatigue, numbness, muscle cramps, hypoglycemia Groups at risk for deficiencies include pregnant women, people with GI disorders, people with diabetes |
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Niacin aka Vitamin B3 |
Description: helps convert food into energy, make sex and stress-related hormones, improves circulation, suppresses inflammation Recommended Intake: 2mg for infants to 18mg for pregnant women; the average adult male needs 16 mg and the average adult female needs 14 mg Dietary Sources: beef liver and kidney, fish, sunflower seeds, peanuts, and beets Deficiencies can cause indigestion, fatigue, canker sores, vomiting, poor circulation, depression Groups at risk for deficiencies are alcoholics and those whose diets consist mostly of corn molasses and salt pork Taking too much niacin can cause flushing of the skin, upset stomach, headache, dizziness, blurred vision, possible liver damage |
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Biotin |
Description: important for cell growth, the production of fatty acids, and the metabolism of fats and amino acids Recommended Intake: 5 mcg for infants to 35 mcg for breastfeeding women; the average adult needs 25 mcg Dietary Sources: peanuts, leafy green vegetables, raw egg yolk, liver Deficiencies can cause brittle/thin nails, hair loss, conjunctivitis, dermatitis Groups at risk for deficiencies are pregnant women and people with inherited biotin absorption problems No known problems associated with overconsumption. |
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Phosphorus |
Description: contribute to genetic material and cell membranes Recommended Intake: 100 mg for infants to 1,250 mg for pregnant women under 18; the average adult needs 700 mg Dietary Sources: foods that contain protein and calcium, like milk, yogurt, meat Deficiencies can cause neurological problems, loss of appetite, muscle weakness Groups at risk for deficiencies are starving people, alcoholics, diabetics recovering from ketoacidosis |
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Sodium |
Description: controls blood pressure and blood volume, helps nerves and muscles work properly Recommended Intake: 500 mg for infants to 1,500 mg for adults Dietary Sources: table salt, celery, beets, milk, water, ham, sausage, canned vegetables Deficiencies can cause headaches, nausea, poor balance, confusion, seizures, coma Groups at risk for deficiencies are people with urine that is too concentrated (high ADH) or too diluted (hypothyroidism, drinking too much water, alcoholism) Consuming too much can cause swelling of the extremities, high blood pressure, osteoporosis |
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Potassium |
Description: important for cell functioning, conducts electricity to help muscles contract and neurological system functioning Recommended Intake: 400 mg for infants to 5,100 mg for breastfeeding women; average adult needs 4,700 mg Dietary Sources: bananas, avocados, nuts, citrus fruits, leafy green vegetables, milk, potatoes Deficiencies can cause weakness, tiredness, tingling, numbness, nausea, vomiting, abdominal cramps, palpitations Groups at risk for deficiencies are people that take diuretics and certain birth control pills, athletes, people with physically demanding jobs, people with GI tract problems, smokers, alcoholics, and people with eating disorders Too much can cause tingling of hands and feet, muscular weakness, temporary paralysis |
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Chloride |
Description: helps maintain fluid balance inside and outside of cells, maintains blood volume, pH, blood pressure, and pH Recommended Intake: 0.18 g for infants to 2.3 g Dietary Sources: salt, seaweed, rye, tomatoes, lettuce, celery, olives Deficiencies can cause loss of appetite, muscle weakness, lethargy, dehydration Groups at risk for deficiencies are people that sweat excessively, consuming too much coffee, people in congestive heart failure, those with Addison's disease Too much chloride can cause pH imbalance, fluid retention, and high blood pressure |
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Sulfur |
Description: important for cell/tissue functioning, hormones, and enzymes Recommended Intake: 800-1,000 mg for adults Dietary Sources: cruciferous vegetables, protein-rich foods, eggs, garlic, onion Deficiencies can cause nerve degeneration, Alzheimer's disease, lupus, memory loss, Groups at risk for deficiencies are none. |
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Manganese |
Description: helps form connective tissue, bones, sex hormones, necessary for nerve and brain functioning, important for metabolism Recommended Intake: 0.003 mg for infants to 2.6 mg for breastfeeding women; adult males need 2.3 mg and 1.8 for females Dietary Sources: nuts and seeds, wheat germ and whole grains, legumes, and pineapples Deficiencies can cause infertility, bone malformation, weakness, and seizures Groups at risk for deficiencies are those that consume too much grains Too much can lead to neurological problems |
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Copper |
Description: forms red blood cells, helps keep the blood vessels, nerves, immune system, and bones healthy, helps absorb iron Recommended Intake: 0.34 mg for children to 1.3 mg for breastfeeding women; 0.9 mg is recommended for adults Dietary Sources: seafood, organ meats, whole grains, legumes, chocolate, nuts Deficiencies can cause osteoporosis, arthritis, cardiovascular disease, colon cancer Groups at risk for deficiencies are those with genetic defects for Menkes deficiencies, low-birth weight infants, diabetics, alcoholics Too much can cause stomach upset, nausea, diarrhea, and possibly Alzheimer's disease |
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Cobalt |
Description: helps form red blood cells and myelin nerve coverings Recommended Intake: 5-8 mcg for adults Dietary Sources: Meat, liver, kidney, clams, oysters, milk, ocean fish, and sea vegetables Deficiencies can cause numbness, tingling, fatigue Groups at risk for deficiencies are vegetarians and anemics Too much can cause heart disease, congestive heart failure, enlargement of the thyroid gland |
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Fluoride |
Description: reduces tooth decay Recommended Intake: 0.01 mg for infants to 4 mg for adult males and 3 mg for adult females Dietary Sources: fluoridated water, seafood, tea, gelatin Deficiencies can cause cavities, weak bones and teeth Groups at risk for deficiencies are those that do not consume fluoridated water or seafood Too much can cause deformed bones |
