vitamin essentials Flashcards by Esme Horsburgh

vitamins essential for bone health

D
K
A

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vitamin D summary

mineralises bone by raising blood calcium and phosphorus
found in fortified milk, butter, juice, liver, synthesised in the body with the help of sunlight

deficiency in children
- rickets - inadequate calcification, enlargement of the long ends of bones, delayed fontanelle closing

deficiency in adults
- osteomalacia and osteoporosis
- loss of calcium resulting in soft, flexible and brittle bones

toxicity
- elevated blood calcium and calcification of soft tissues
- damages kidneys, lungs, heart and joint tissues `

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summarise vitamin K

synthesises proteins for bone mineralisation and blood clotting

found in green, leafy vegetables, milk, liver
synthesised in the digestive tract

deficiency
- poor skeletal mineralisation
- haemorrhage

toxicity
- interference with anticlotting medication

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summarise vitamin A

the precursor is beta carotene

functions in bone and tooth growth, vision, epithelial health, regulation of gene expression

vitamin A is found in milk, cheese, eggs, liver

beta carotene is found in spinach, broccoli, and other dark leafy greens

deficiency
- impaired bone growth
- easily decayed teeth
- night blindness
- corneal drying
- keratin lumps on the skin
- impaired immunity

toxicity of vitA
- increased activity of bone dismantling cells
- liver abnormalities
- birth defects

toxicity of beta carotene
- harmless yellowing of the skin

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minerals essential for bone health

calcium
phosphorus
magnesium
fluoride

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summarise calcium

major mineral involved in bones and teeth
muscle contraction, nerve function, blood clotting, immune defences

found in milk, small fish, calcium set tofu

deficiency in children
- stunted growth

deficiency in adults
- bone loss
- osteoporosis

toxicity
- constipation, urinary tract stone formation
- kidney dysfunction
- interferes with the absorption of other minerals

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summarise phosphorus

mineralisation of bones and teeth
part of phospholipids
important in genetic materials
energy metabolism

found in animal sources

deficiency
- muscular weakness and bone pain

toxicity
- calcification of softy tissues
- particularly in the kidneys

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summarise magnesium

bone mineralisation
protein synthesis
enzyme action
muscle contraction
nerve impulse transmission

found in nuts and legumes, dark green vegetables

deficiency effect
- confusion, weakness
- extreme deficiency can lead to convulsions and hallucinations

toxicity
- from nonfood sources only
- diarrhoea
- pH imbalance
- dehydration

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summarise fluoride

helps form bones and teeth
makes teeth decay resistant

drink water if fluoride containing or fluoridated

deficiency
- susceptibility to tooth decay

toxicity
- fluorosis - pitting and discolouration of the teeth

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what are the vitamins essential for blood health

B12
folate
vitamin b6
vitamin K

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summarise B12

part of the coenzymes for new cell synthesis including blood cells

found in animal products and eggs

deficiency
- anaemia large cell type
- smooth tongue
- tingling or numbness
- memory loss

toxicity
- none reported

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summarise folate

part of coenzymes used in dna synthesis and therefore important in new cell formation including blood cells

food source is leafy green vegetables, seeds and liver

deficiency
- anaemia
- smooth red tongue
- increased risk of neural tube birth defects
- headache

toxicity
- masks vitamin B12 deficiency symptoms

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summarise vitamin B6

helps make haemoglobin for red blood cells
part of coenzymes used in amino acids and fatty acid metabolism

found in meat fish and poultry, fortified cereals

deficiency
- anaemia
- depression
- convulsions
- scaly dermatitis

toxicity
- depression
- fatigue
- headache
- nerve damage
- muscle weakness

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what are the minerals vital for blood health

iron
zinc
copper

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summarise iron

trace mineral
carries oxygen as a part of haemoglobin in blood or myoglobin in muscles
cellular energy metabolism

found in red meat, fish, shellfish, legumes

deficiency
- anaemia, weakness, fatigue, headaches
- pale skin
- nail neds
- palm creases
- concave nails
- inability to regulate body temperature

toxicity
- gastrointestinal stress, with chronic iron overload
- skin pigmentation and organ damage

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summarise zinc

trace mineral

activates many enzymes and is associated with the hormone insulin
involved in making genetic material and proteins
transport of vitamin A
wound healing and taste perception
normal fetal development

found in protein containing food, red meats and shellfish

deficiency
- impaired immune function
- growth retardation
- delayed sexual maturation
- hair loss
- eye and skin lesions
- loss of appetite

toxicity
- loss of appetite
- impaired immunity
- iron and copper deficiencies

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summarise copper

trace mineral involved in absorption and use of iron in the formation of haemoglobin
part of several enzymes

found in seafood, nuts and legumes

deficiency
- anaemia
- bone abnormalities

toxicity
- liver damage

vitamins with an anti oxidant effect

E
C
beta carotene

summarise vitamin E

antioxidant involved in quenching free radicals
stabilisation of cell membranes
regulation of antioxidant reactions
protections of polyunsaturated fatty acids and vitamin A

found in polyunsaturated plant oils like in salad dressings, green leafy vegetables, wheat germ, egg yolks

deficiency leads to
- red blood cell breakage
- anaemia
- nerve damage

toxicity
- augments effects of anticlotting medication

summarise vitamin C

antioxidant, collagen synthesis (strengthens blood vessel walls, forms scar tissue, provides matrix for bone growth)

restores vitamin E to active form, thyroxine synthesis, amino acid metabolism
strengthens resistance to infection and helps with iron absorption

found in citrus fruits, cabbage type vegetables, dark green vegetables, strawberries

deficiency
- scurvy
- anaemia
- pinpoint haemorrhages
- loosened teeth and bleeding gums
- poor wound healing
- muscle degeneration

toxicity
- nausea
- abdominal cramps
- hot flashes
- aggravation of gout symptoms
- kidney stones

summarise beta carotene

antioxidant and vitamin A precursor

food sources
- spinach
- broccoli
- dark green leafy vegetables

deficiency
- not known

toxicity
- harmless yellowing of the skin

minerals with antioxidant effect

selenium

summarise selenium

trace mineral that assists a group of enzymes to defend against oxidation
regulates thyroid hormone

found in seafood, whole grains, fruit and vegetables

deficiency
- predisposition to heart disease, characterised by fibrous cardiac tissue - keshan disease

toxicity
- loss and brittleness of nails and hair
- skin rash
- fatigue
- nervous system disorders
- garlic breath odour

vitamins essential for energy metabolis

thiamin
riboflavin
niacin
vitamin B6
folate
vitamin B12
pantothenic acid
biotin

summarise thiamin

b1 part of coenzyme used in energy metabolism found in pork and grains deficiency - beriberi (wet with edema and dry with muscle wasting) - enlarged heart - apathy - short term memory toxicity - no known

summarise riboflavin

b2 part of coenzyme used in energy metabolism sourced in milk, liver, whole grains and enriched grain products deficiency - aribofalvinosis - cracks and redness at the corners of the mouth - smooth magenta tongue - skin lesions covered with greasy scales toxicity - no symptoms reported

summarise niacin

coenzyme used in energy metabolism milk, eggs, meat, poultry, whole grains deficiency - pellagra - diarrhoea, vomiting, abdominal pain, depression toxicity - hives and rashes - liver damage `

summarise pantothenic acid

part of coenzyme used in energy metabolism chicken, beef, potatoes, oats deficiency - insomnia, cramps, fatigue - muscle cramps and inability to walk toxicity - none reported

summarise biotin

part of coenzyme used in energy metabolism fat synthesis amino acid metabolism glycogen synthesis found widespread in foods, liver and egg yolks deficiency - depression - lethargy - hallucinations - hair loss toxicity - no symptoms reported

minerals important for energy metabolism

iodine chromium sulfate iron zinc

summarise iodine

component of two thyroid hormones, regulating growth, development and metabolic rate found in iodized salt, seafood, bread, plants grown in iodine rich soils deficiency - simple goitre (underactive thyroid gland) - cretinism (mental and physical retardation in infants) toxicity - underactive thyroid gland activity - goitre like thyroid enlargement

summarise chromium

trace mineral that enhances insulin action and may improve glucose tolerance meat, whole grains, brewers yeast defiency - diabetes like condition - abnormal glucose metabolism toxicity - no symptoms reported

summarise sulfate

fund in amino acids and the vitamins biotin and thiamin, stabilises protein shape by forming disulfide bridges found in all protein containing foods deficiency - none reported - protein deficiency would occur first toxicity - no symptoms reported

minerals important for fluid electrolyte balance

sodium potassium chloride phosphorus

summarise sodium

maintains normal fluid and electrolyte balance assists in nerve impulse transmission and muscle contraction found in table salt, milk and breads deficiency leads to muscle cramps, mental apathy, appetite loss toxicity leads to oedema, acute hypertension

summarise potassium

maintains normal fluid and electrolyte balance facilitates reactions like making protein supports nerve cell integrity, transmissions and muscle contraction fund in all whole foods like meats, fruits and vegetables deficiency - irregular heartbeat - muscular weakness toxicity - muscular weakness - vomiting

summarise chloride

maintains normal fluid and electrolyte balance part of stomach hydrochloric acid found in table salt and in moderate amounts in meat deficiency does not occur in normal circumstances toxicity - vomiting

link cardiovascular disease and atherosclerosis to diet

diets high in saturated fats, trans fats and dietary cholesterol correlate with increased levels of LDL cholesterol which promotes the development of CVD B6, folate, B12, C and E can help reduce CVD

link hypertension to diet

hypertension increases the risk for heart disease and stroke to decrease the risk of developing hypertension, lowering salt intake and losing weight can lower BP. C, sodium, calcium and potassium can aid in lowering BP.

which minerals should be consumed to lower diabetes type I symptoms

chromium