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24 Cards in this Set
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Vitamin A |
10,000IU toxic Fxn = good for eyes & skin Sources: carrots, sweet potatoes, cantaloupe, fortified milk, apricots Deficiency: nyctalopia (reversible), xerophthalmia (irreversible), bitots spots, dry scaly skin |
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Vitamin D |
Cholesterol precursor Fat soluble Goes from D3 to D2 Fxn: Ca/Phos metabolism Sources: sun, egg yolk, fortified milk Deficiency: rockets, osteomalacia |
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Vitamin E |
"Tocopherol" One of least toxic vitamins Fxn: antioxidant; resists hemolysis of RBCs Sources: vegetable oils, whole grains, green veggies, almonds Deficiency: hemolytic anemia |
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Vitamin K |
Synthesized by bacteria in lower GI tract No toxicity symptoms Fxn: forms prothrombin (aids blood clotting); calcium metabolism Sources: dark greens Deficiency: hemorrhage |
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Vitamin B1 |
Thiamin Lost with increased temp or pH Heat stable in acid Fxn: oxidation of CHO; pyruvate metabolism Sources: grains, wheat germ, pork, liver Deficiency: beriberi, muscle weakness, foot drop, memory loss, tachycardia, *elevated plasma pyruvate |
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Vitamin B2 |
Riboflavin Lost in IV light Fxn: RBC production Sources: liver, kidney, meat, milk Deficiency: growth failure, cheilosis, angular stomatitis, magenta tongue |
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Niacin |
Tryptophan = precursor Fxn: CHO, PRO, FAT metabolism Sources: protein, peanuts, ready to eat cereal, chicken, rice, yeast, milk Deficiency: 4 D's (dermatitis, diarrhea, dementia, death), pellagra, beefy bright red tongue, pigmented rash in sunlight |
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Folate |
PABA = precursor Fxn: DNA synthesis, RBC production, prevents neural tube defects Sources: fortified dry cereal, liver, kidney, green leafy veggies, citrus fruits, lentils, beans Deficiency: megaloblastic/macrocytic anemia, diarrhea, fatigue |
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Vitamin B6 |
Pyridoxine Fxn: coenzyme in AA metabolism (deamination/transamination) Sources: meat, wheat, corn, yeast, pork, ready to eat cereal Deficiency: seizures, anemia, dermatitis, glossitis, peripheral neuropathy |
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Vitamin B12 |
Cyanocobalamin Bound by intrinsic factor in gastric juice Fxn: coenzyme for protein synthesis; forms RBC sources: liver, meat, milk, kidney, eggs, cheese Deficiency: macrocytic/megaloblastic anemia; pernicious anemia 2/2 gastrectomy or ileal resection |
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Pantothenic Acid |
Fxn: coenzyme A --> energy; synthesis of FAs Sources: animal foods, grains, legumes Deficiency (rare)- paresthesia in feet |
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Ascorbic Acid |
Vitamin C Structure like glucose Antioxidant Needs acidic pH for absorption Destroyed by heat/alkalinity/oxidation Fxn: wound healing, aids iron absorption Sources: citrus, potatoes, papaya, dark green and yellow veggies Deficiency: scurvy, bleeding gums, poor wound healing, petechiae |
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Biotin |
Synthesized by intestinal bacteria Inactivated by avidin (in raw egg whites) Fxn: coenzyme for FA synthesis; converts pyruvate to oxaloacetate in gluconeogenesis Sources: liver, egg yolk, yeast, kidney Deficiency: muscle pain, dermatitis, glossitis |
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Calcium |
Most abundant mineral Vit D, acid, & lactose aid absorption Calcitonin lowers serum calcium by inhibiting bone resorption Fxn: blood clotting, cardiac fxn, nerve transmission, smooth muscle contractility Sources: dairy, leafy Veggies, legumes Deficiency: tetany |
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Phosphorus |
2nd most abundant mineral Part of DNA, RNA, ATP Fxn: phospholipids transport fat; teeth development Sources: meat, cheese, dairy, poultry, eggs, fish |
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Iron |
Part of Hgb Food=ferric Absorbed=ferrous Stored=ferritin Fxn: oxygen transport Sources: red meat, poultry, fish (Non-heme: cereals, veggies; *absorption aided by gastric juices and Vit C) Deficiency: microcytic/hypochromic anemia, paleness, fatigue, spoon-shaped nails |
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Magnesium |
Part of chlorophyll Fxn: PRO and FA synthesis Increased intake of Ca, PRO, & Vit D = increased Mag needs Sources: most foods, milk, bread Deficiency: (rare) tremors |
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Zinc |
Excess zinc = copper or iron deficiency Vegans often deficient Fxn: increases taste acuity; enhances insulin action; stabilizes DNA, RNA; cell division Sources: meat, liver, fish, eggs *Phytates and copper will decrease absorption Deficiency: reduced immune fxn, alopecia, poor wound healing, hypogeusia |
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Iodine |
Part of thyroxine Sources: iodized salt, seafood Deficiency: goiter |
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Copper |
Attached to PRO Ceruloplasmin Fxn: hemoglobin synthesis; aids iron absorption Sources: liver, kidney, shellfish Deficiency: microcytic anemia, neutropenia, Wilsons Disease |
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Selenium |
Antioxidant; cooperates with Vit E Fxn: tissue respiration Sources: soil, grains, meat, fish, poultry, dairy Deficiency: myalgia, cardiac myopathy |
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Chromium |
Absorption enhanced by Vit C and Niacin Fxn: aids insulin action; glucose metabolism Sources: yeast, oysters, potatoes, liver Deficiency: liver resistance |
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Important for glucose metabolism |
Chromium & Zinc |
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As energy expenditure increases... |
The need for thiamin, riboflavin, niacin, and pantothenic acid increases |
