Micronutrients Flashcards
Thiamin (vitamin B1, energy metabolism, water-soluble)
Major functions:
- functions as coenzyme thiamin pryophosphate
- helps nerve cell membrane regulate nerve impulse transmissions (synthesis of five carbon sugars/pentoses)
- release molecule, acetylcholine
Reliable food sources:
- enriched and whole grains and fortified cereals
- pork products
- hot dogs, luncheon meats
Deficiency symptoms/conditions:
- beriberi (dry = weakness, nerve degeneration, irritability, poor coordination, loss of nerve transmission. wet = edema or an enlarged heart, possible heart failure)
- Wernicke-Korsakoff Syndrome (alcohol diminishes absorption and enhances excretion of thiamin)
Toxicity symptoms/conditions:
- no UL for thiamin
Riboflavin (vitamin B2, energy metabolism, water-soluble)
Major functions:
- function as coenzyme FAD in energy metabolism
- can donate and accept electrons during glycolysis in the TCA or Krebs cycle and participate in ETC
Reliable food sources:
Deficiency symptoms/conditions:
- ariboflavinosis (glossitis = inflammation or swelling of tongue. cheiliosis = dry cracks in the skin at the corners of the mouth)
- people at risk: alcoholics, don’t consume enough dairy products, use certain medications (anti-seizure medication)
Toxicity symptoms/conditions:
- does not have UL
Niacin (vitamin B3, energy metabolism, water-soluble)
Major functions:
- functions as crucial part of energy metabolism in coenzyme forms NAD, NADP
Reliable food sources:
- protein rich foods (meat, dairy, nuts)
- maize or cornmeal
- molasses
- whole and enriched grain
Deficiency symptoms/conditions:
- Pellagra (dermatitis of the skin, sensitive to sun exposure)
- D4 symptoms of Pellagra (diarrhea, dementia, dermatitis, and death)
Toxicity symptoms/conditions:
- UL is 35 mg per day
Vitamin B6 (protein metabolism, DNA synthesis, water-soluble)
Major functions:
- amino acid requirements (transamination and deamination - making more non-essential amino acids)
- synthesis of heme (protein in red blood cells) and erythropoiesis (development of red blood cells)
- metabolizes homocysteine (lowers the levels of it in the body)
Reliable food sources:
- protein (meat, fish, poultry)
- whole but not enriched grains
- fruits (bananas)
- veggies (potatoes)
Deficiency symptoms/conditions:
- type of anemia (microcytic hypochromic anemia, red blood cells are small with low amounts of color)
- dermatitis
- depression
- reduce immune function
- nerve damage
Toxicity symptoms/conditions:
- depression
- fatigue
- irritability
- headaches
- nerve damage (numbness)
- convulsions
- skin legions
UL 200 mg per day
Folate (protein metabolism, DNA synthesis, water-soluble)
Major functions:
- DNA synthesis (transfers single carbon units from one molecule to another)
- amino acid metabolism and homocysteine metabolism
Reliable food sources:
- leafy green vegetables
- fortified breakfast cereals or fortified grain products
- green veggies
- beans and legumes
- orange juice
- liver
Deficiency symptoms/conditions:
- megaloblastic anemia (large red blood cells, disease in DNA synthesis)
- neural tube defect in a developing fetus
- elevated risk of heart disease
Toxicity symptoms/conditions:
UL is 1000 mcg per day
RDA is 400 mcg per day
- promote certain cancers
Vitamin B12 (protein metabolism, DNA synthesis, water-soluble)
Major functions:
- supports nerve function
Reliable food sources:
- animal tissue, animal-based products
- organ meats, seafood, meat, poultry, dairy, eggs
- fortified cereals
Deficiency symptoms/conditions:
- pernicious anemia (cure: feeding people liver)
- macrocytic anemia (red blood cells may appear larger)
- nerve degeneration
- loss of memory/dementia
Toxicity symptoms/conditions:
- no UL for B12
Vitamin C (water-soluble)
Major functions:
- antioxidant (donate and accept hydrogen atoms)
- reducing agent, activates minerals and enhances absorption
- role in synthesis of many compounds
- enhance body’s immune function
Reliable food sources:
- fruits (citrus: oranges, lemons and limes)
- some veggies
Deficiency symptoms/conditions:
- scurvy (lack of vitamin C for 20-40 days) -> fatigue, hemorrhages under skin, bleeding gums, poor wound healing, joint pain and fractures
Toxicity symptoms/conditions:
- diarrhea
- interfere with certain diagnostic and medical tests
Vitamin A (fat-soluble)
Major functions:
- control cell development (direct cell division and gene expression) -> growth and reproduction
- vision and immune function
- defend against invaiding microorganisms
Reliable food sources:
- retinoids -> found in animal products (liver, eggs, fish, fish oils, fortified milk)
- carotenoids (plant compounds in leafy green veggies - kale - and orange or yellow veggies - carrots, winter squash, fruits)
Deficiency symptoms/conditions:
- non-accidental blindness
- night blindness (inability to recover after being exposed to bright light)
- poor mucous formation (risk of illness)
- reduced immune system cell activity
Toxicity symptoms/conditions:
- acute toxicity -> intestinal upset, headache, blurred vision, muscular incoordination
- bone or muscle pain
- hip fractures
- skin disorders
RAE UL -> 900 mcg for men and 700 mcg women
Vitamin D (fat-soluble)
Major functions:
- increase absorption of calcium from foods, release calcium from bones (bone growth and maintenance)
Reliable food sources:
D3 -> animal based foods (fatty fish, eggs, milk)
D2 -> fortified foods, mushrooms
Deficiency symptoms/conditions:
- rickets (inadequate bone mineralization) -> bowed legs, an outward bowed chest, knobs on ribs, muscle spasms, enlargement of head (in children)
- osteomalacia -> loss of calcium and soft and deformed bones, bending of spine, bowed legs
- increased risk for cardiovascular disease and hypertension, certain types of cancer, diabetes, poor immune function
- infants -> narrowing of pulmonary arteries in the aorta and facial changes and mental retardation
Toxicity symptoms/conditions:
RDA is 15 mcg or 600 IU from food
Vitamin E (fat-soluble)
Major functions:
- acts as an antioxidant (inhibits the production of free radicals oxidation)
Reliable food sources:
- plant oils
- nuts and seeds
- wheat germ
- smaller amounts of some vegetables (asparagus)
Deficiency symptoms/conditions:
- disrupt integrity of cell membrane
- hemolytic anemia
- peripheral neuropathy
Toxicity symptoms/conditions:
UL is 1000 mg per day
Vitamin K (fat-soluble)
Major functions:
- necessary for blood coagulation
- convert the side chain/group of the amino acid glutamate into gamma carboxyglutamate (important for blood clotting)
- bone formation (bone metabolism)
Reliable food sources:
- K1 -> plant based foods (green leafy veggies)
- K2 -> animal tissues (liver)
Deficiency symptoms/conditions:
- hemorrhage or excessive bleeding
- bone or hip fractures
Toxicity symptoms/conditions:
- no UL for vitamin K
Calcium (bone mineralization, major mineral)
Major functions:
- crystals that make up the bones
Reliable food sources:
- milk products
- leafy green veggies (kale, collards, mustard greens)
- calcium fortified foods
- tofu prepared with calcium carbonate
Deficiency symptoms/conditions:
- bone loss
- osteoporosis (bones become poorest and fragile)
- stunted growth in children
- hypertension
- colon cancer
- obesity or a higher body weight
Toxicity symptoms/conditions:
- hypercalcemia
- kidney stones
- constipation
- interferes with absorption of other minerals
Phosphorus (bone mineralization, major mineral)
Major functions:
- mineralization of bones and teeth
- maintaining acid-base balance
- structural or functional component in body compounds (ATP, DNA, RNA, ADP)
Reliable food sources:
- meat, poultry, fish, eggs
- milk, milk products
- nuts and legumes
- cereals and grains
- soft drinks (phosphoric acid), tea, and coffee
- food additives
Deficiency symptoms/conditions:
- hypophosphatemia (anorexia, weight loss, weakness, stiff joints and bone pain)
Toxicity symptoms/conditions:
- bone loss
- contribute to hypocalcemia (too much phosphorous not enough calcium)
- hyperphosphatemia
Magnesium (bone mineralization, major mineral)
Major functions:
- maintaining the balance of sodium and potassium within and between cells
- control nerve impulses and muscle contractions
- secretion of parathyroid hormone
- release insulin
Reliable food sources:
- green, leafy plants
- whole grains
- nuts
- seeds
- dairy foods
- chocolate and coco
Deficiency symptoms/conditions:
- rapid heartbeat
- irritability
- experience weakness
Toxicity symptoms/conditions:
- diarrhea
- nausea
- flushing
- double vision
- weakness
Sodium (fluid and electrolyte balance, major mineral)
Major functions:
- electrolyte (mineral salt whose ions dissolve in water)
Reliable food sources:
- table salt (sodium chloride)
- processed foods (canned soups and meats, pickled foods, chips, pretzels, crackers, etc.)
- moderate amounts in meat and dairy products and bread
Deficiency symptoms/conditions:
- vomiting
- diarrhea
- heavy sweating or perspiring
- burns or other traumatic wounds
- hyponatremia (too much sweating, too much water) -> irritability, confusion, weakness and hostility
Toxicity symptoms/conditions:
- edema (increased blood pressure)
- kidney stones
- contribute to hypertension
- AUI 1500 mg per day, 1.5 grams, UL is 2300 mg per day
