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111 Cards in this Set
- Front
- Back
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Vitamin A |
Retinol |
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Vitamin B1 |
Thiamin |
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Vitamin B2 |
Riboflavin |
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Vitamin B3 |
Niacin |
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Vitamin B5 |
Pantothenic Acid |
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Vitamin B6 |
Pyridoxine |
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Vitamin B7 |
Biotin |
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Vitamin B9 |
Folic Acid |
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Vitamin B12 |
Cobalamin |
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Vitamin B13 |
Orotic Acid |
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Vitamin B15 |
Pangamic Acid |
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Vitamin B17 |
Laetrile |
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Other B Vitamins (3) |
Choline
Inositol
PABA
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B-complex vitamins |
B1, B2, B3, B5, B6, B12 |
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B1 Sources |
Figs
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B1 Functions |
nervous system
HCL |
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B1 Disease |
Beriberi - central nervous system |
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B1 Toxicity |
Psychiatric symptoms |
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B2 Sources |
Brewer's yeast (best)
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B2 Functions |
Energy production
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B2 Deficiency Symptoms |
Inflammation mucus membranes of mouth |
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B3 Sources |
Manufacture by tryptophan
Organ meats
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B3 Functions |
Glycolysis
Stimulates circulation
Sex hormones
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B3 Deficiency Symptoms |
Pellagra - 4D's dermatitis, diarrhea, dementia, death
Nervous system |
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B5 Sources |
Pantos (everywhere)
Intestinal bacteria |
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B5 Functions |
Synthesis of neurotransmitters
Prevents aging - wrinkles, graying hair |
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B5 Deficiency |
Adrenal exhaustion - Fatigue |
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B6 Sources |
Organ meats
Wheat germ
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B6 Functions |
Hormone regulation (especially women) |
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B6 Deficiency |
Fatigue
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B7 Sources |
Intestinal Bacteria
Egg yolks |
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B7 Functions |
Fat metabolism
Formation of new skin |
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B7 Deficiency |
Dry flaky skin
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B9 Sources |
Leafy Green Vegetables |
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B9 Functions |
Cellular division - pregnancy and growth |
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B9 Deficency |
Slow to develop
Anemia |
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B12 Sources |
Animal proteins
Intestinal bacteria
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B12 Functions |
Health of NS
Formation of red blood cells |
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B12 Deficiency |
Pernicious Anemia- deficiency of blood cells |
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B13 Sources |
Milk products
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B13 Function |
DNA/ RNA synthesis (cellular replication) |
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B15 Sources |
Apricot kernels |
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B15 Functions |
Used for athletes - reduce lactic acid buildup
Oxidation of glucose
Cell respiration |
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B17 Sources |
Apricot kernels |
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B17 Functions |
Increases blood flow
Poisons cancer cells by enzymatic reaction |
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Choline Sources |
Lecithin
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Choline Function |
Utilization of fats (emulsification) |
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PABA-aminobenzoic Acid (PABA) Sources |
Intestinal bacteria
Brewer's yeast |
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PABA Functions |
Protects from sun (sunscreen)
Protein metabolism |
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Vitamin C Sources |
Citrus fruits
Bell peppers
Green leafy vegs |
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Vitamin C Function |
Immune function
Antioxidant
Cancer treatment |
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Vitamin D Sources |
Sunshine
Egg yolks |
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Vitamin D Functions |
Calcifies bones
Should be called a hormone |
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Vitamin A Sources |
Egg yolks
Cheese
Beta - red/yellow/orange, leafy greens |
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Vitamin A Functions |
Eye health
Antioxidant
Skin health |
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Vitamin C |
Ascorbic Acid |
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Vitamin D |
Calciferol |
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Vitamin E |
Tocopherol |
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Vitamin K |
Phylloquinone |
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Vitamin E Sources |
Wheat germ oil
Egg yolk |
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Vitamin E Functions |
Sperm production
Natural preservative
Antioxidant |
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Vitamin K Sources |
Intestinal bacteria
Most green plants
Liver |
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Vitamin K Functions |
Blood clotting |
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2 classes of vitamins |
Water soluble (B's, C, P) Fat soluble (A, D, E, F, K) |
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Vitamin F |
Essential Fatty Acids |
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Vitamin F Sources |
Fish oils
Olive oil |
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Vitamin F Functions |
Transport nutrients and fat soluble vitamins
Component of cell membrane
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Vitamin P |
Bioflavonoids |
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Vitamin P Sources |
Citrus fruits |
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Vitamin P Functions |
Increase strength of capillaries and to regulate permiability
Maintain health of collagen |
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Macrominerals (7) Which 5 are electrolytes |
Sodium Chloride Potassium Magnesium Calcium
Phosphorus Sulfur |
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Microminerals (10) |
Chromium Cobalt Copper Iodine Iron Manganese Molybdenum Selenium Silicon Zinc |
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Vitamin C Deficiency |
Scurvy - gum health |
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Vitamin D Deficiency |
Rickets - malformation of bones |
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5 Deficiency diseases and vitamin |
B1- Thiamin - Beriberi B3- Niacin - Pellagra B12 - Cobalamin - Pernicious Anemia Vitamin C - Ascorbic Acid - Scurvy Vitamin D - Calciferol - Rickets |
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Calcium Functions |
Most abundant mineral in body
Development of bones |
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Calcium Sources |
Dairy
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Chloride Functions |
Assists in HCL production |
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Chloride Sources |
Sea weed |
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Magnesium Functions |
100's of enzymatic reactions in energy production
Relaxation of muscles |
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Magnesium Sources |
Seafood
nuts/ seeds |
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Phosphorus Functions |
85% found in teeth
Needed for teeth/bones
Energy production
Component of phospholipids |
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Phosphorus Sources |
All protein foods |
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Potassium Functions |
Cellular & electrical functions in body
Regulates heart beat (muscle contractions)
Works with sodium for water balance
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Potassium Sources |
Bananas
Coconut water |
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Sodium Functions |
Transports water into cells
Muscle contractions
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Sodium Sources |
Almost all foods
Seafood
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Sulfur Functions |
Health of skin/nails/hair (burning odor)
Joint health |
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Sulfur Sources |
Eggs
Garlic |
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Cobalt Functions |
Component of B12 - supports blood/nerves |
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Cobalt Sources |
Meat
Clams |
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Copper Functions |
Present in all body tissue
Formation of hemoglobin |
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Copper Sources |
Pots/Pans
Shellfish |
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Iodine Functions |
Manufactures Thyroid hormone |
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Iodine Sources |
Anything from the sea |
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Iodine Deficiency |
Goiter - swelling of thyroid gland |
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Iron Functions |
Formation of hemoglobin and myoglobin |
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Iron Sources |
Meat
Spinach |
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Iron Deficiency |
Anemia |
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Manganese Functions |
Bone formation
Enzymatic activity
Protein metabolism |
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Manganese Sources |
Nuts/Seeds
Whole grains |
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Molybdenum Functions |
Uric acid formation
Iron absorption |
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Molybdenum Sources |
Whole grains
Brewer's yeast |
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Selenium Functions |
Antioxidant - protects against cancer /heart disease
Sperm production |
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Selenium Sources |
Brazil nuts |
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Silicon Functions |
Health of hair/nails/skin
Generates connective tissue |
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Silicon Sources |
Avocadoes
Strawberries |
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Zinc Functions |
Manufacture HCL & Digestive enzymes
Needed to utilize vitamin A |
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Zinc Sources |
Oysters |
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Possibly Essential Trace Minerals (5) |
Boron Fluoride Lithium Nickel Vanadium |
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Toxic Minerals and Heavy Metals (5) |
Aluminum Arsenic Cadmium Lead Mercury |
