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16 Cards in this Set
- Front
- Back
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vitamin definition
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essential nutrients in noncaloric tiny amounts
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fat-soluble vitaminus
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A, D, E, K
need bile to be digested not immediately absorbed can be stored |
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water-soluble vitamins
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B&C
immediately absorbed into blood excreted easily cannot be stored |
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vitamin A
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function-vision, make up epthelial cells, mucous membranes
deficiencey-night blindness, drying of eye, keratin lumps on skin toxicity-hypercarotenemia, too much beta carotene, orange skin |
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vitamin D
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functions: maintains blood calcium, decrease loss in kidnesy, increase GI absorption
deficiency: rickets in children-bowed legs, osteomalacia-adults "soft bones" sources-the sun, fortified milk toxicity: high blood calcium leads to calcification of soft tissues |
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vitamin E
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functions: antioxidant, defends against free radicals
sources: mainly plant oils deficiency: RBC breakage, nerve damage toxicity: anticlotting meds effect increased |
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vitamin K
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functions: clot formation, synthesizes blood-clotting proteins
sources: spinach, cabbage, leafy greens, cauliflower deficiency: hemorrhage, abnormal bones toxicity: lead to jaundice |
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vitamin C
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functions: connective tissues, support immune system, and boost iron absorption
deficiency: scurvy, fatigue, bruises, bone fragility, joint pain toxicity: cramps, nausea, diarrhea |
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thiamin
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function: energy metabolism, nerve cell membranes
deficiency: beriberi--loss of sensation in hands and feet, muscular weakness, even paralysis good sources: waffle, bagel, whole wheat bagel, enriched pasta |
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riboflavin
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function: energy metabolism of all cells
deficiency: cracks/redness of mouth, purplish/red painful tongue, sore throat, skin rashes good sources: milk, beef liver, dry cereal, mushrooms |
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niacin
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function: energy metabolism of every cell
deficiency: pellagra--diarrhea, dermatitis, dementia, possibly death sources: protein |
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folate
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function: make new cells, metabolize amino acids, synthesize DNA
deficiency: anemia, decrease immunity, digestive function, weakness, smooth red tongue toxicity: hides pernicious anemia good sources: lentils, spinach, pinto beans |
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vitamin B12
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function: cell synthesis, maintain nerve cells
deficiency: pernicious anemia-smooth tongue, fatigue, nerve degeneration toxicity: unknown |
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Who benefits from taking a supplement?
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-old people
-pregnant women, childbearing age -AIDS victims -strict vegetarians -nutrient deficient people |
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How should you select a supplement?
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smaller than or equal to recommended doses
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Which best maintains the vitamin and mineral contents?
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Refrigerate most fruits, vegetables and juices to slow breakdown of vitamins
* keep milk and enriched grains in opaque containers to protect riboflavin * keep cut fruits and veggies in air tight containers in the refridgerator * cook fruits and veggies in microwave or stir fry quickly or steam over small amount of water * avoid high temperatures and long cooking times * Cook vegetables in a small amount of water for the least amount of time possible. * When washing vegetables, wash then peel. Otherwise, it washes off the vitamins/minerals. |
