Triv Flashcards
Thiamine (vitamin B1)
Function -> enzyme needed for metabolism - important for nerve cell function
Obtained by -> all nutritious foods in moderate amounts: pork, whole-grain or enriched breads and cereals, legumes, nuts and seeds
Riboflavin (vitamin B2)
Function -> part of enzyme needed for metabolism - important for sight and skin health
Obtained by -> Milk and milk products; leafy green vegetables; whole-grain, enriched breads and cereals
Niacin (vitamin B3)
Function -> part of enzyme needed for metabolism - for nervous and digestive system,and skin health.
Obtained by -> Meat, poultry, fish, whole-grain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter
Adenine (vitamin B4)
Function -> protein synthesis, component of DNA/RNA
Obtained by -> propolis, bee pollen, raw unprocessed honey, fruit and vegetables, herbals (cloves, thyme, sage, ginger, spearmint, jojoba, hawthorne, and blessed thistle)
Pantothenic acid (vitamin B5)
Function -> part of enzyme needed for metabolism
Obtained by -> Widespread in foods
Inositol (vitamin B8)
Function ->
Obtained by ->
Biotin (vitamin B7)
Function -> part of enzyme needed for metabolism
Obtained by -> Widespread in foods - made in intestinal tract by bacteria
Inositol (vitamin B8)
Function -> involved with cell membranes and fat processing in the liver
Obtained by -> whole grains, nuts, and legumes
Folate/folic acid (vitamin B9)
Function -> part of enzyme involved with creation of DNA and new cells (especially RBC)
Obtained by -> Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains
Para amino benzoic acid – PABA (vitamin B10)
Function -> microorganism growth in the body, protection from free radicles and the suns UV rays, coenzyme for protein metabolism and RBC creation
Obtained by -> Green leafy vegetables, whole grains, molasses, mushrooms, wheat germ, and eggs.
Salicylic acid (vitamin B11)
Function -> often works in tandem with B12 to contribute to the formation of DNA and RNA, an element with red blood bodies and blood plasma, essential to the formation and growth of body tissues as well as the fetus’s brains and spinal cord during embryogenesis.
Obtained by -> Egg yolk, liver, meat and poultry, organs, potatoes, and green leafy vegetables (spinach)/synthesised by phenylalanine
Folic acid
Function -> part of enzyme involved with creation of DNA and new cells (especially RBC)
Obtained by -> Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains
Vitamin
Substance that can only be obtained through external sources (we cannot synthesise it) which is also needed for survival.
include -> Thiamine, Riboflavin, Niacin, Pantothenic acid Pyridoxine, Biotin, Folate, Cobalamine
Vitamin A (and its precursor*, beta-carotene)
*A precursor is converted by the body to a vitamin
Function -> Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health
fat soluble
Obtained by -> vitamin A from animal sources (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liver, beta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin)
Vitamin B
Soluble in water, usually involved in energy-making process
include -> Thiamine, Riboflavin, Niacin, Pantothenic acid Pyridoxine, Biotin, Folate, Cobalamine
Vitamin C (ascorbic acid)
Function -> Antioxidant ; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption
Soluble in water
Obtained by -> found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit
Vitamin D ()
Function -> Needed for proper absorption of calcium; stored in bones
fat-soluble
Obtained by -> Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D.
Vitamin E ()
Function -> Antioxidant; protects cell walls
fat-soluble
Obtained by -> Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds
Vitamin K ()
Function -> Needed for proper blood clotting
fat-soluble
Obtained by -> Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, brussels sprouts, and asparagus; also produced in the intestinal tract by bacteria
