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14 Cards in this Set
- Front
- Back
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Vitamin A
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-Beta-Carotene converts to vitamin A
-Function: *Vision *Protein synthesis *Reproduction *Antioxidant -Dificiency: *Night blindness *Drying of skin & mucous membranes *Increase risk of infection -Sources: *Fortified milk and cereal *Carrots *Apricots *Spinach -Most amount: sweet potato, beef liver |
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Vitamin D (cholecalciferol)
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-Functions:
*Calcium & phosphorus absorption *Bone mineralization *Maintains serum calcium & phosphorus levels -Sources: *Yeast *Fish Oils *Fortified cereals and dairy products *Synthesized in the skin w/exposure to sunlight -Deficiency: *Rickets *Osteomalacia (brittle bones) *Osteoporosis -Most amount: Milk |
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Vitamin E
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-Functions:
*Antioxidant *Protects cell membrane from breakdown *Protects lungs from pollutants *Defends against heart disease (LDL) *Protects RBCs in premature babies -Sources: *Vegetable oils *Nuts and seeds (almonds and sunflwrs) *Wheat germ -Deficiency: *Occur with premature babies and others with impaired fat absorption (which occurs in the small intestine) -Most amount: Almonds, sweet potato |
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Vitamin K
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-Functions:
*Major role in clotting *May help to prevent osteoporosis *Can be synthesized in GI tract *Newborns have sterile GI (so no vit K) -Source: -Most amount: Green leafy vegetables |
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B Complex Vitamins
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Thiamin*
Riboflavin* Niacin* Panthothenic Acid Biotin* Pyridoxine Folate Cobalamin * = helps release energy from glucose, amino acids, & fats -Function: *Co-enzymes: a small molecule that combines w/enzyme to make it active *Thousands of molecular conversions depend on B vitamin coenzymes *Influence metabolic processes -Deficiency: (rarely isolated) *Beri Beri in southeast asia *Pellegra in Southern US |
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Thiamin (B1)
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-Function:
*Releases energy from glucose *Plays role in nerve conduction -Sources: *Grains, cereals, legumes, pork -Deficiency: *Beri Beri *Breast fed babies of deficient moms *Alcoholics -Most amount: Pork |
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Riboflavin (B2)
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-Function:
*metabolism of protein & other vitamins *Destroyed by UV rays -Sources: *Whole grains *Vegetables *Dairy *Meals *Eggs -Deficiency: *Oral problems: glossitis, swollen lips *Skin conditions: seborrheic dermatitis -Most amount: liver, wheat flakes |
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Niacin (B3)
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-Function:
*Coenzyme *Body can manufacture -Source: *Red meats and liver *Cereals *Legumes *Milk, coffee, tea -Deficiency: *Diarrhea *Dermatitis *Dementia *Death -Most amount: liver, wheat flour |
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Pyridoxine (B6)
The Sleeping Giant |
-Functions:
*Coenzyme for amino acids and protein *Neurotransmitter formation & hemoglobin synthesis *Along with B6, folate, & B12 may lower risk of heart disease -Sources: *Sweet potatoes, whole grains, cereals, legumes, chicken, fish , pork & eggs Deficiencies: *Insomnia *weakness and confusiong -Most amount: potato |
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Folate
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-Functions:
*Coenzymes for synthesis of amino acids, DNA & RNA *Prevents defects during pregnancy -Sources: *Leafy green vegetables, cereals, legumes, some fruits -Deficiency: *anemia *diminished immunity *abnormal digestive function -Most amount: liver, beans |
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Cobalamin (B12)
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-Function:
*Assists in cell division -Sources: *Almost exclusively animal products (meat, cheese, eggs) -Deficiency: *Anemia *Neuro symptoms *Requires "intrinsic factor" (in stomach) for absoption -Most amount: liver, clams |
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B Complex
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All except folate and B12 are readily found in cereals and grains
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Vitamin C (ascorbic acid)
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-Functions:
*Collagen formation *RBC formation *Antioxidant *Amino acid *anti-scurvy *cancer prevention *Need every day -Need more intake: *Cigarette smoking *Stress *Infection *Surgery *Burns *long term use of aspirin, birth controls -Most amount: papaya |
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Types of Vitamins
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-Water Soluble: Vitamin B & C
*Not stored by body *Need daily supply from diet *May be effected by food proc. & stor. -Fat Soluble: Vitamins A, D, E, & K *Can be stored in liver & fatty tissue *Allows flexibility in daily diet *Conditions that affect fat absorption affect vitamin deficiencies *Vitamin content highest in fresh foods |
