CH 6: Vitamins, Minerals, Herbs Flashcards
Recommended daily Allowance (RDA)
the level for essential ingredients to be adequate to meet the nutritional needs of a healthy individual (2000) Calories according to myplate.gov
Vitamins are Organic
Contain carbon, substances that are necessary frometabolism and normal growth and development
Hypovitaminosis
a condition that results from a lack of vitamin absorbtion in the diet
Fat soluble
A,K,E,D
Vitamin D
Maintains healthy bones and teeth
sunlight, fortified milk and dairy products, fish liver oil
Deficiency:Rickets in children, muscle twitching and spasms
Excess:anorexia,nausea, weight loss, Severe: calcium drawn from bones to be deposited in soft tissues
Vitamin A
Helps form and maintain skin and mucous membranes, bone growth, development of teeth, vision, immune functions
whole milk,eggs yellow and green leafy vegetables, yellow fruit, liver oil,fish
Deficiency:night blindness, rough skin dry mucous membranes, lack of bone growth, susceptibility to infection
Excess: nausea, vomiting, abdominal pain Growth retardation,damage to liver and spleen
Vitamin E
prevents oxidation of fatty acids
vegetable oils;green leafy vegetables;milk;eggs; cereal
Deficiency: breakdown of red blood cells
Excess: increased bleeding ,intestinal upset, headaches, tiredness
Vitamin K
Helps form prothrombin; green leafy vegetable 80 mg
Deficient: hemorrhage in newborns,increased clotting times in adults
Excess:Anemia and jaundice new Born, blood clots and vomiting in adults
Vitamin B
Source: Pork,fish,poultry, eggs,whole grains, pasta wheat germ,yeast
Deficiency: tingling in extremities ,muscle weakness, numbness, mental confusion, disturbances in heart rate
Excess:rapid heart rate,difficulty sleeping, headaches
Vitamin B2
Metabolizes proteins, carbon hydrates and fats, AIDS in growth
Source: liver,whole grains, dark vegetables, milk
Deficiency:cracks at corners of the mouth, sore tongue, sensitivity to light
Excess: rare
Niacin
helps utilize protein and breaks down fat
Source:meat, poultry, tuna whole grains,cereals
Deficiency: Pellagra,skin disorders when exposed to sun, diarrhea, confusion
Excess:Flushing,headache nausea
Vitamin B6
metabolizes proteins, carbohydrates, and fats, AIDS in growth
Source: Liver, whole grains, cereals
Deficiency: cracks at the corners of the mouth, Anemia, skin lesions
Excess: bloating, headache, fatigue
Folic Acid
helps form body proteins and genetic material, helps form red blood cells
Source: Liver, kidneys, green leafy vegetables, whole grains
Deficiency: Anemia,fatigue, sore tongue
Excess:may obscure Anemia,diarrhea,irritability
Vitamin B12
Helps build genetic material, helps form red blood cells, is necessaryfor normal functioning of nervous system
Source: Liver, kidneys, meat, fish, eggs, milk
Deficiency: Pernicious Anemia, degeneration of peripheral nerves
Excess: None Reported
Biotin
Helps form fatty acids,metabolizes protein
Source: Liver,egg yolks, dark green vegetables, green beans
Pantothenic Acid
metabolizes proteins, carbohydrates and fats, helps form hormones
Source:Meats, whole grains, nuts
Vitamin C
Maintains healthy bones, teeth,and blood vessels,helps form collagen
Source:citrus fruits, strawberries,melon,dark green vegetables
Deficiency: Scurvy, wounds that will not heal, bleeding gums, bruising, loose teeth
Minerals
are inorganic elements essential to the body health and growth
Macro-minerals
daily requirement of 100 mg or more on a daily basis
Micro-minerals
minerals with a daily requirement 100 mg or less
Calcium
Forms bones, and teeth, AIDS in blood clotting and transmission of nerve impulses
Source: Milk, milk products, leafy green vegetables, sardines,clams,oysters
Deficiency: Hypocalcemia,stunted growth in children, osteoporosis in adults, pathological fractures,tingling in fingers, tetany, convulsions
Excess: Hypercalcemia, relaxed skeletal muscles, kidney stones, cardiac irregularity
Sodium
Maintains acid base balance , controls body’s fluid balance regulates heart muscle and nerve activity
Source: most foods
Deficiency: Hypnatremia, muscle cramps, depression,decreased appetite, weakness
Excess: Hypernatremia, confusion, fluid retention
Potassium
Maintains acid base balance maintains body fluid balance,AIDS in nerve impulse conduction and muscle irritability, regulates heart rate.
Source: cereals, meats, legumes, fresh vegetables, fresh fruits, bananas,oranges,prunes, raisins
Deficiency: Hypolakalemia, muscle weakness, thirst, cardiac abnormalities,confusion, dizziness
Excess: Hyperkalemia, confusion, cardiac abnormalities, weakness, decreased blood pressure
Magnesium
Maintains electrical activity in nerves and muscles, regulates body temperature, AIDS in fat metabolism and protein synthesis
Source:whole grains,nuts,legumes,green vegetables
Deficiency: Hypomagnesemia, muscle weakness, thirst, cardiac abnormalities, confusion,dizziness
Excess: Hypermagnesemia, diarrhea, lethargy, cardiac and respiratory disturbances
