Vitamins Flashcards
Who first coined the term vitamines and why?
Casimir Funk, he discovered beriberi (lack of B1 thiamine from eating white rice) ‘Life’ ‘nitrogen’ - not all have nitrogen but name stayed. Vitaminers are different forms of a vitamin, v similar in structure
How many vitamins are there?
13
What are the key functions of vitamins?
Support immune system Regulate gene expression Support neurological activity Facilitate ATP production Manufacture blood cells Regulate hormones
Where are vitamins absorbed?
Small intestine
Name a vitamin dependent enzyme and its function
CYP450 requires B vits for phase 1 liver detox
What are the fat soluble vitamins and where are absorbed?
ADEK absorbed from small intestine into lymphatic capillaries and into blood. Easily stored
What are the water soluble vitamins and where are they absorbed?
BC absorbed in small intestine directly into blood but can’t be stored (except B12) and easily excreted so need daily
Vit A: names, food sources, functions, deficiency, excess, bioavailability, toxicity
Beta-carotene (green leafy veg, orange veg and fruit)
Retinol (fish oils, liver, egg yolk)
Eye, skin, bone growth, antioxidant, immune health
Def: Night blindness, poor vision, dry eyes, rough skin
Beta-carotene broken down in walls of SI and converted to vit A in the liver. Bioavailability improved lightly steamed and eaten with fat.
Vit D: names, food sources, functions, deficiency, excess, bioavailability, toxicity
D2: Ergocalciferol (sun, sunflower seeds, mushrooms, chlorella
D3: Cholecalciferol (sun. liver, fatty fish, egg yolk)
Promotes absorption of Ca and P, bone health, immune system. A fat soluble steriod hormone.
Rickets, osteomalacia, tooth decay. brittle bones. Excess kidney stones.
Absorption enhanced with Mg. Both converted to calcidiol in the liver and circulates in the blood.
Vit E: names, food sources, functions, deficiency, excess, bioavailability, toxicity
d-alpha-tocopherol, dark leafy veg, veg and seed oils, legumes, almonds, nuts and seeds. Antioxidant, anti-aging, prevents heart disease, cancer, diabetes, protects cell membranes from oxidation.
Deficiency rare, dry hair, hair loss, reproductive disorders. Excess from supplements can hinder Vit A absorption. Works closely with Selenium and Vit c
Vit K: names, food sources, functions, deficiency, excess, bioavailability, toxicity
K1: Phylloquinone (green leafy veg, chlorella)
K2: Menaquinones (fermented foods, animal fats, meat, fish, eggs)
K1 - blood clotting
K2 - bone formation and bone health, cardio protective, cancer protective, blood sugar balance
Def rare - new borns early cord clamp, blood coagulation, nose bleeds, bruising, excessive menstrual bleed.
K2 synthesised by bacteria in LI
Vit B1: names, food sources, functions, deficiency, excess, bioavailability, toxicity
Thiamine - brewers yeats, pulses, beans, flaxseed, sunflower seeds, meat, fish, poultry, eggs
Energy production, helps cells convert carbs to energy, protein metabolism.
Def: impaired nervous function, low energy, beri beri
Vit B2: names, food sources, functions, deficiency, excess, bioavailability, toxicity
Riboflavin - wholegrains, nuts. seeds, green leafy, legumes, meat, fish, eggs
Energy production, carb, fat and protein metabolism.
Def: sores on lips and cracks, dermatitis, itchy sensitive eyes
Vit B3: names, food sources, functions, deficiency, excess, bioavailability, toxicity
Niacin - mushrooms, green leafy, nuts, seeds, tofu, pulses, beans, meat, eggs, fish
Energy production from digestion of fats, proteins and carbs, improves circulation, reduces cholesterol, regulates blood sugar.
Def: cognitive function, anorexia, anxiety, sores of skin, swollen tongue, poor memory, dementia
Vit B5: names, food sources, functions, deficiency, excess, bioavailability, toxicity
Pantothenic acid (pan - everywhere!) Almost all foods, avocados, tomatoes, lentils, pulses, meat, poultry, fish, eggs Nerve transmission, fat metabolism, immune system, stress response, formation of RBC, converting food into glucose, synthesises cholesterol. Def: rare, vomiting ab cramps, burning sensation in feet
Vit B6: names, food sources, functions, deficiency, excess, bioavailability, toxicity
Pyroxine - whoegrains, leafy greens, banana, carrots, potato, sunflower seeds, walnuts, avocado, pulses, beans, meat, fish, eggs
Protein digestion, nervous system function, blood cell and neurotransmitter formation
Acne, depression, irritability, insomnia, dysmenorrhoea
Vit B7: names, food sources, functions, deficiency, excess, bioavailability, toxicity
Biotin - walnuts, almonds, peanuts, sweet potato, wholegrains, liver, egg yolk
Digest fats, carbs, proteins, energy production
Def: dermatitis, dry skin, alopecia, fatigue, red scaly rash around mouth, nose, eyes, brittle nails, seizures
Vit B9: names, food sources, functions, deficiency, excess, bioavailability, toxicity
Folate - green leafy veg, oranges, lentils, beans, yeast, brown rice, beef liver, eggs
Embryonic development, DNA, protein digestion, formation of blood cells, memory.
MTHFR needed for methylation and reduce homocysteine levels. B2 needed to activate. Flour is fortified with folic acid. Pregnant women given supplements
Vit B12: names, food sources, functions, deficiency, excess, bioavailability, toxicity
Methycobalamin, cyanocobalamin - not available in plant foods (VEGANS supplement!) chlorella, seaweed, but mainly meat, liver, kidney, seafood, eggs.
Def: dmage to nervous system, anorexia, fatigue, sore mouth and tongue, depression, mood swings. B12 needed for folate absorption. Intrinsic factor needed for absorption in ileum.
Metabolises fats and proteins, formation of RBC, brain and nervous system
Vit C: names, food sources, functions, deficiency, excess, bioavailability, toxicity
Ascorbic acid, in all fresh raw fruit and veg. Antioxidant, collagen synthesis, makes thyroid hormones, forms adrenaline, cardio protective, immune system, converts cholesterol into bile acids.
Def: scurvy, frequent infections, poor wound healing, loss of appetite, muscle and joint pain, periodontal disease.
Increases iron absorption and is inhibited by alcohol. Cofactor for many enzymes
Sodium, food sources, functions, deficiency, excess, bioavailability, toxicity
High: Sea salt, seaweed, rock salt. Low: celery, beetroot, chard, carrots
Controls water balance, nerve and muscle function, electrolyte balance
Too much: frequent urination, persistent thirst, headaches, salty food cravings.
Eat potassium rich foods to flush out excess sodium
Potassium, food sources, functions, deficiency, excess, bioavailability, toxicity
Dark, leafy greens, avocados, watermelon, bananas, fruit, meat, poultry, fish
Water balance, insulin release
Def: Abdominal bloating, weak muscles, rapid heartbeat, cramps, constipation
Chlorine, food sources, functions, deficiency, excess, bioavailability, toxicity
Component of table and sea salt, not in animal foods. Sea veg, olives, rye, celery, tomatoes
Fluid balance, hydrochloric acid (digestive enzyme) Key electrolyte in all bodily fluids, responsible for maintaining acid/alkaline balance
Def: low gastric acid
Calcium: food sources, functions, deficiency, excess, bioavailability, toxicity
Dark leafy veg, kale, watercress, broccoli, almonds, sesame seeds, beans and peas, sardines, salmon.
Rickets, osteomalacia, osteoporosis, High BP, cramps, PMS
Vit D and K needed for calcium absorption into bones
Magnesium (chlorophyll): food sources, functions, deficiency, excess, bioavailability, toxicity
Dark leafy greens, widely found in plants, legumes, wholegrains, meat, fish oil, egg yolk.
Regulates heart and muscle and nerve function, energy production, regulates blood pressure, electrolyte, sleep
Def: Low energy, insomnia, leg cramps, arhythmia
Sulphur: food sources, functions, deficiency, excess, bioavailability, toxicity
Alliums, parmesan, soya beans, cabbage, garlic, Brussel sprouts, legumes, eggs, meat, fish
Liver detox - phase 2, antioxidant, insulin, ATP production
Part of thiamine and biotin, glossy hair and youthful complexion
Iron: food sources, functions, deficiency, excess, bioavailability, toxicity
Fe3 - non haem (plant) Spinach, dark green leafy, figs, prunes, beetroot, quinoa, nuts and seeds, pulses, lentils, Fe2 - haem -red meat, oysters, sardines, chicken
Delivers oxygen to tissues, energy, haem more absorb than non haem, RBC formation, imunity, brain function
Def: Pallor, fatigue, irritability, dizziness.
Vit V increases absorption, phytic acid reduces absorption
Zinc: food sources, functions, deficiency, excess, bioavailability, toxicity
Oysters, pumpkin seeds, nuts, chickpeas, amaranth, brazils, offal, fish, eggs. Reproductive health (aphrodisiac) growth, breakdown alcohol, acne, wound healing, appetite, blood glucose regulation, T4 to T3. Needed with B6 to produce HCl.
Selenium: food sources, functions, deficiency, excess, bioavailability, toxicity
Brazil nuts, garlic, mushrooms, wholewheat, corn, rye, liver, pork, poultry
Antioxidant, thyroid T4 to T3, sperm motility, required to produce glutathione
Iodine: food sources, functions, deficiency, excess, bioavailability, toxicity
Think ‘SEA’ sea veg, ocean fish, eggs, dairy (low for vegans and veggies)
Thyroid (with selenium) T4 to T3, brain health, metabolism
Copper: food sources, functions, deficiency, excess, bioavailability, toxicity
Sesame, cashew, quinoa, chickpeas, shiitake, avocado, liver, garlic, oysters, crab, prawn
Antioxidant, suppports skin, blood vessels and bone. Haemoglobin synthesis, myelin sheath (nervous system) vital to fight or flight
Fluoride: food sources, functions, deficiency, excess, bioavailability, toxicity
Spinach, potatoes, grapes, black tea
mineralisation of bones and teeth
Def: tooth decay, osteopenia, osteoporosis
Chromium: food sources, functions, deficiency, excess, bioavailability, toxicity
Broccoli, green beans, potatoes, barley, turkey, basil, garlic
Makes insulin receptor more effective - blood sugar regulation, diabetes, PCOS, lowers HbA1c
Vit c and B3 aid absorption
