Chapter 9 Flashcards
Vitamin B1 (Thiamin)
Carbohydrate metabolism
Vitamin B2 (Riboflavin)
Metabolic Reactions
Vitamin B3 (Niacin)
greater blood flow throughout the body
folate
forms new red blood cells
vitamin B6 and B12
alleviates muscle soreness, decreases depression
vitamin C
- collagen synthesis
- antioxidant
- reduced oxidative stress
Vitamin A
vision
Vitamin D
bone remodeling
calcium homeostasis
vitamin E
immune function
antioxidant function, free radical damage
vitamin K
normal blood clotting
bone metabolism
minerals
calcium phosphorous magnesium iron zinc
calcium
- most abundant mineral in body
- 99% is found in bone
- osteoporosis
iron
- every cell has iron
- bound into the protein hemoglobin in RBC.
- helps transport oxygen from lung to tissues
- anemia (tiredness, headaches, weakness, paleness, cold)
how to increase iron absorption?
Vitamin C prmotes iron absorbtion
cookware
types of iron
heme iron - meats, poultry, fish
nonheme iron - plant and animal foods
contamination iron - cookware
phosphourous
- 1% of body weight
- bones and teeth mostly
- meat and milk products
- whole gran has phosphourous (phytin) but this cant be absorbed by humans.
- extremely rare for deficiency and toxicity happens usually in renal patients.
zinc
- needed for immune system, wound healing
- cell growth and breakdown, digesting carbohydrates
- sense of smell and taste
- high protein foods, nuts, whole grains, legumes, yeast
deficiency of zinc
poor appetite loss of hair poor wound healing trouble seeing in dark skin sores slow growth
toxicity of zinc
diarrhea
abdominal cramping
Magnesium fucntions
- maintain nerve and muscle function
- regulate blood glucose levels
- aid in producing energy and protein
- keep heart beat steady
foods with magnesium
- dark green leafy veggies
- bananas, dried apricots, avacados
- nuts
- peas
- soy products
- whole grains
magnesium toxicity
hyperexcitability
muscle weakness
sleepiness
magnesium deficiency
confusion fatigue insomnia irritability muscle twitching poor memory
