vitamin essentials Flashcards
vitamins essential for bone health
D
K
A
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 `
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
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
minerals essential for bone health
calcium
phosphorus
magnesium
fluoride
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
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
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
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
what are the vitamins essential for blood health
B12
folate
vitamin b6
vitamin K
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
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
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
what are the minerals vital for blood health
iron
zinc
copper
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
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
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
