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18 Cards in this Set
- Front
- Back
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B1 |
Thiamin - pork chops, bacon, wheat germ, pumpkin Carbohydrate metabolism - coenzyme for Pyruvate dehydrogenase - helps convert pyruvate -> Acetyl CoA for energy. Deficiency - initial loss of appetite, fatigue, neural dysfunction (decreased ATP production, accumulation of lactate in brain). Severe - Beriberi (increased pyruvate and lactate formation -> increased vasodilation, oedema, pain in arms/legs, heart enlargement. |
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B2 |
Riboflavin - multigrain oat cereal, fried beef liver, steamed oysters Energy - Coenzyme for Krebs, beta oxidation and fatty acid synthesis. -FAD/FMN Converts tryptophan -> niacin RBC production Deficiency - sunburn like lesions - throat, mouth, tongue, lips |
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B3 |
Niacin - tuna, roasted chicken, peanuts Energy metabolism - coenzyme NADH/NADP. DNA repair, calcium mobilisation. Deficiency - also result of inadequate protein. - Minor - red tongue, general weakness, loss of appetite, etc (less ATP) - Major - Pellagra - dermatitis, diarrheoa, dementia -> death. sunburn like lesions on areas exposed to sun. Common in low SES with corn diet. Toxicity - supplements - skin flush, gastric irritatuon, disturbed liver tests |
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Micros for Fuel Metabolism |
B1, B2, B3, B6 |
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Micros for blood health |
Fe, Vitamin K, Folate, B12 |
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Fe |
Iron - oat bran cereal, spinach, red meats Haemaglobin and Myoglobin - Transports O2 Deficiency - decreased plasma ferratin, decreased Hb, anemia. Athletes, vegetarians, females. Toxicity -> liver/pancreas damage. Iron deposits in soft tissues of body - haemachromatosis. |
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Folate and B12 |
Folate = B9- asparagus, spinash, lentils, breakfast cereals, breads - supp - Makes thymine (base). Converts homocysteine -> methionine(regulates gene expression). B12 - synthesized by bacteria - sound in meat, eggs, dairy. Coenzyme - aids DNA synthesis. Methyl H4F + Homocysteine ----(B12coenzyme)---> methionine + H4F Deficiency of either - slowed DNA synthesis -> megoblastic anemia, increased homocysteine levels (CVD, alzheimers). Folate deficienc- spina bifida in babies of deficient mum. |
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Vitamin K |
Green leafy vegetables - produced by gut bacteria. Maintains normal blood coagulation, strengthens bones (synthesises osteocalcin). Deficiency - blood clotting inability. Newborns susceptible - poorly developed intestinal flora - receive injection at birth to prevent haemorrhage. |
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Micros for bone health |
Vit C, Vit D, Calcium |
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Vit C |
Orange, brussel sprouts, strawberries Essential for collagen formation and therefore bone health. Antioxidant. Intestinal absorption of Fe and Cu. Coenzyme. Deficiency - collagen synthesis inhibited. -> scurvy - distorted bones, fragile BV, loose teeth, poor wound healing. |
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Calcium |
Yogurt, cheese, milk, fortified OJ Bone mass and density. Blood calcium -> muscle contraction, nerve signalling, blood clotting, enzyme activation. Synthesis dependant on Vitamin D Deficiency - osteoperosis/rickets |
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Vitamin D |
Sunlight (synthesis with UV), tinned fish. Regulates blood Ca - increases SI absorb when low, less excreted by kidneys, more released from bones. Cell differention regulation, cancer protection, immune function. Deficiency - rickets |
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Antioxidant Micros |
Beta carotene (vit A), Vitamin E |
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Vitamin E |
Sunflower oil/seeds, almonds. Antioxidant in cell membranes - reacts with free radicals. Anticoagulant. |
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Vitamin A |
Liver, butter, dairy products Vision, controls cells growth and differentiation, immune function, reproduction, bone growth. Toxic in high quantities - foetal abnormalities. Deficiency - night blindness, impaired immunity, growth problems, reproductive system disorders. Carotenids - group of plant pigments with red/orange/yellow colour - fruit and veg. Beta-carotene - provitamin (converted to A in SI/liver). antioxidant - protects cell membranes and arterial walls from oxidation, immune system, protects skin from UV, protects eyes). |
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Micros for growth and development |
Vit A, Iodine, Zinc |
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Zinc |
Steamed oysters, sirloin steak, roast beef. Cell replication and growth - aids function of enzymes, gene regulation, and regulates protein structure. Deficiency - alcoholics, renal disease, malabsorption disease. -> loss of taste, night blindness, impaired immunity, impaired development. |
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Iodine |
Seafood (salt water foods). Iodised salt in bread in Tas. Metabolic control - affects thyroid hormones - growth and development, metabolism, growth. Deficiency - fatigue, weight gain, thyroid problems (goitre), poor fetal growth and development. Toxicity - blocks synthesis of thyroid hormone -> goitre. |
