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13 Cards in this Set
- Front
- Back
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Vitamin A Fat Soluble |
SOURCES: reformed vit A comes from animal sources: retinol - bioavailable immediately. Such as liver, kidny, butter, eggs Plant based sources: aka beta carotene: dark green vegetables, yellow fruits and vegetables, sweet potatoes, carrots. MAIN FUNCTIONS: vision, epithelial cells, gene expression & immune function. DEFICIENCY SYNDROMES: childhood blindness. Xerophthalmia - inflammation of the cornea - prenatal mortality |
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Vitamin D Fat Soluble |
SOURCES: Fatty fish, fish liver, eggs, cheese, butter, fortified milk - in order to absorb calcium you need vitamin D....also found in sunlight... FUNCTIONS: Intestinal calcium absorption, calcium metabolism, bone calcium reabsorption, immunity. Calcium homeostasis - when you don't intake enough calcium, it will be leached from tour bones. ALSO A HORMONE, the only vitamin that is also a hormone DEFICIENCY SYNDROMES: osteomalacia |
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Thiamine (VIT B1) Water Soluble |
SOURCES: Wheat germ, yeast extracts, ground nuts, beans and green vegetables. FUNCTIONS: important for kreb cycle and for ATP generation - energy production. Remember chicken study... DEFICIENCY SYNDROMES: beriberi, muscle weakness, nerve damage, wernickers korskoff syndrome - neurological disease, risk factor; high rice and cereal consumption. |
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Niacin (VIT B3) Water Soluble |
SOURCES - liver, chicken, fish cereal, peanuts, not very bioavailable in corn FUNCTIONS - metabolism DEFICIENCY SYNDROMES - pellagra, diarrhea, dermatitis, dementia, death |
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Folate (VIT B9) Water Soluble |
SOURCES: fortified flour & Cereal; liver and leafy greens. FUNCTIONS: DNA & RNA synthesis, cell growth, red blood cell formation DEFICIENCY SYNDROMES - neural tube defects such as spina bifida |
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Vitamin B12 Water Soluble |
SOURCES: only in animal foods (liver, milk, oysters, shrimp, chicken) FUNCTIONS: DNA methylation - works with folate...if fortified with folate, it may mask the symptoms of a deficiency in vitamin B12 DEFICIENCY SYNDROMES: vegans at risk. Pernicious anemia, produce less red blood cells |
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Vitamin C Water Soluble |
SOURCES: citrus fruits, tomatoes, potatoes, green vegetables FUNCTIONS: collagen formation, antioxidant DEFICIENCY SYNDROMES: scurvy, anemia. |
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Iron Mineral |
SOURCES - hemi- red meat, fish, poultry... Non-Hemi-beans, leafy greens, need vitamin C to enhance non-hemi iron absorption. FUNCTIONS: prevent iron deficiency anemia, low birthweight and premature babies.... oxygen transfer, cellular electron transport, immune function DEFICIENCY SYNDROMES: anemia, low birth weight... also associated with poor mental development and retarded immune function |
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Iodine Mineral |
SOURCES: seafood and plants grown in iodine containing soil.. fortified salt. FUNCTIONS: essential component of thyroid hormone, control of metabolic rate, heat regulation and growth....growth and neurological development DEFICIENCY SYNDROMES: goiter, cretinism, mild intellectual disabilities...can also lead to fetal loss. |
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Zinc Mineral |
SOURCES: red and white meat and shellfish FUNCTIONS: promote growth, immune function and cognitive development. DEFICIENCY SYNDROMES: growth retardation, impaired immune function, skin disorders, hypogonadism...risk of infection...shiraz dwarfism - delay is growth and sexual development...increased risk of morbidity or mortality from pneumonia, malaria and diarrhea. |
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Carbohydrates Macronutrients |
SOURCES: grains, cereals, roots, starches, vegetables, fruits and sweeteners. FUNCTIONS: Supply energy to the brain via glucose. Useful for digestion NOTES: 4 cal/g. Refined gains lose their micronutrient value.Whole grain include endosperm, bran, and germ... refined grains only have their endosperm. |
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Protein Macronutrients |
SOURCES: milk, eggs, chicken, beans, nuts FUNCTIONS: Supports muscle development and growth. Provides for energy transporters in the body. NOTES: Animal foods are more complete proteins. 2 primary types of protein/energy malnutrition..marasmus (wasting) - inadequate calories and protein...kwashioker - inadequate protein, adequate caloric intake... leads to edema/swelling... |
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Fat Macronutrient |
SOURCES: cheese, eggs, poultry, fatty fish, nuts, meat. FUNCTIONS: omega 3 and omega 6 are not produced by the body, need to consume them. 3 is in fatty fish and walnuts, 6 is in soybeans and cornoil. Necessary for energy storage, and for keeping us warm. Additional use is for absorption of nutrients, brain development, nerve conduction, structure of cellular membranes. NOTES: monounsaturated fat --> good--> olive oil, nuts polyunsaturated fat --> good bad types are saturated fats and transfats. Saturated fats come from red meat and dairy... transfats are from margarine, deep fried foods... also known as hydrogenated fats. |
