Micronutrient Flashcards
1
Q
Vitamin A
A
- Im a vitamin and fat soluble
- I help with vision, growth, immune response, and reproduction
- I come from orange fruits and vegetables
- When there is a deficiency it can lead to vision loss and boldness and complications with the immune system
2
Q
Vitamin B1
A
- I am a vitamin and water soluble
- I help with carbohydrate and protein metabolism, DNA and RNA production, and nerve function
- I am found in pork, fish, beans, and lentils
- When there is a deficiency it affects the nerves, muscles, heart, and bran
3
Q
Vitamin B2
A
- I am a vitamin and water soluble
- I help with energy metabolism
- I am found in dairy, eggs, lean beef and pork, salmon, and organ meets
- When there is a deficiency there is fatigue, swollen throat, blurred vision, and depression
4
Q
Vitamin B3
A
- I am a vitamin and water soluble
- I help with energy metabolism and alleviate heat stress
- I am found in red meat, poultry, fish, brown rice, nuts and seeds, and bananas
- Deficiency causes pellagra
5
Q
Vitamin B5
A
- I am a water soluble vitamin
- I help with metabolism of fats and carbohydrates
- I am found in organ meats, chicken breasts, mushrooms, avocados, nuts and seeds
- Deficiency causes vague, insomnia, depression, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections
6
Q
Vitamin B6
A
- I am a water soluble vitamin
- I help with metabolism of amino acids and lipids and and synthesis of hemoglobin
- I am found in beef liver, tuna, salmon, poultry, chickpeas, and vegetables like dark leafy greens
- Deficiency causes seizures, mental status changes, anemia, rashes, and gossitis
7
Q
Vitamin B7
A
- I am a water soluble vitamin
- I help with keratin production and carbohydrate, protein, and fat metabolism
- I am found in beef liver, eggs, salmon, avocados, pork, sweet potatoes, and nuts and seeds
- Deficiency causes thinning hair, and brittle nails
8
Q
Vitamin B9
A
- I am a water soluble vitamin
- I help with nucleic and amino acid metabolism
- I am found in dark leafy greens, beans, peanuts, and sunflower seeds
- Deficiency causes insufficient number of red blood cells
9
Q
Vitamin B12
A
- I am a water soluble vitamin
- I help with coenzyme in methionine production and propionate metabolism
- I am found in eggs, milk, clams, nutritional yeast, beef, salmon, and dairy
- Deficiency causes fatigue, headaches, depression, pale or yellow skin, mental impairment, and pain and inflammation in the mouth and tongue
10
Q
Vitamin C
A
- I am a water soluble vitamin
- I help protect cells and keep them healthy
- I am found in guava, oranges, kiwi, mango, bell peppers, strawberries, and broccoli
- Deficiency causes fatigue, red gums, easy bruising and bleeding
11
Q
Vitamin D
A
- I am a fat soluble vitamin
- I help with increasing intestinal absorption of calcium, magnesium, and phosphate
- I am found in fortified milk, fatty fish, and fortified cereal
- Deficiency causes bone pain, bone fractures, and overall weak bones and muscle
12
Q
Vitamin E
A
- I am a fat soluble vitamin
- I am an antioxidant
- I am found in wheat germ oil, almonds, sunflower seeds, pine nips, avocado, and peanut butter
- Deficiency causes impaired reflexes and coordination, difficulty walking, and weak muscles
13
Q
Vitamin K
A
- I am a fat soluble vitamin
- I help with blood clotting, helping wounds heal, and keeping bones healthy
- I am found in spinach, broccoli, lettuce, and fats and oils
- Deficiency causes easy bruising, small blood clots beneath nails, excessive bleeding
14
Q
Phosphorus
A
- I am a mineral
- I help with bone health, activation of enzymes, and the pH of blood
- I am found in chicken, pork, organ meat, seafood, and dairy
- Deficiency causes anemia, muscle weakness, skeletal effects, and increased infection risk
15
Q
Magnesium
A
- I am a mineral
- I help with the hearth, nones, muscles, eyes, and others
- I am found in pumpkin and chia seeds, almonds, spinach, black beans, soy products, and peanut butter
- Deficiencies cause tremor, poor coordination, muscle spasms, loss of appetite, personality changes, and nystagmus
16
Q
Sodium
A
- I am a mineral
- I help with sending electrical signals between cells and controlling the amount of fluid in the body
- I am found in bread, cold cuts and cured meats, chips, cheese, chicken, eggs, pizza, sandwiches, and more
- Deficiency causes decreased ability to think, headaches, nausea, and poor balance
17
Q
Chloride
A
- I am a mineral
- I help balance acids and bases in the body
- I am found in salt, soy sauce, celery, olives, seaweed, tomatoes, and lettuce
- Deficiency causes metabolic alkalosis like apathy, confusion, cramps, and irregular heart rate
18
Q
Potassium
A
- I am a mineral
- I help with blood pressure, water balance, nerve impulses, muscle contractions, and digestion
- I am found in bananas, avocados, pumpkins, leafy greens, oranges, and milk
- Deficiency causes leg gramps, weakness, exhaustion, and constipation
19
Q
Copper
A
- I am a mineral
- I help with the production of red blood cells and energy, and the maintenance of nerve cells and the immune system
- I am found in liver, oysters, spiraling, nuts, seeds, and lobster
- Deficiency causes cardiovascular disease and Alzheimer’s
20
Q
Zinc
A
- I am a mineral
- I help with skin health, immune functions and cell growth
- I am found in meat, shellfish, legumes, seeds, nuts, dairy, eggs, and whole grains
- Deficiency causes hair loss, lack of alertness, and reduced sense of taste and smell
21
Q
Iodine
A
- I am a mineral
- I help with thyroid health
- I am found in seaweed, seafood, dairy, and eggs
- Deficiency causes inadequate thyroid hormone production (hypothyroidism)
22
Q
Fluoride
A
- I am a mineral
- I help strengthen teeth and prevent cavities
- I am found in black tea, fruit juice, crab, shrimp, coffee, tap water, and raisins
- Deficiency causes tooth decay and cavities
23
Q
Sulphur
A
- I am a mineral
- I help with protein production, building and fixing DNA, metabolism, and skin health
- I am found in meat, nuts and seeds, chickpeas, allium vegetables pms whole grains, and leafy greens
- Deficiency causes acne, arthritis brittle hair and nails, convulsions, depression, memory loss, and gastrointestinal issues
24
Q
Iron
A
- I am a mineral
- I help with hemoglobin production and blood health
- I am found in shellfish, spinach, organ meats, legumes, red meat, pumpkin seeds, and broccoli
- Deficiency causes feeling tired, weak short of breath, and decreased ability to exercise