Vitamins Flashcards
Vitamin B1 (thiamine)
Functions
-energy release from carbohydrates
Athletes will have higher requirements
-growth, appetite
-functioning of CNS
-aids digestion
Vitamin B1 (thiamine)
Deficiency
Beriberi
Attacks CNS
Direct link to alcoholism
Enlarged heart
Vitamin B1 (thiamine)
Excess and sources
Usually excreted and toxicity is rare
Whole grains, leafy veg, milk, bread, added to breakfast cereals, brown rice
Vitamin B1 (thiamine)
Bioavailability
Destroyed by high temps and alcohol
Losses in most cooking methods
Vitamin B2 (riboflavin)
Function
-energy metabolism from carbs
-antioxidant
-tissue respiration
-converts other vitamins into active form
-immune cells
Vitamin B2 (riboflavin)
Deficiency
Always accompanied by other vitamin deficiency
Inflammation of mouth and tongue
Dry skin
Anaemia
Sensitivity to light
Neurological disorders
Primary- poor sources in diet
Secondary- absorption
Vitamin B2 (riboflavin)
Excess and sources
Rapid removal from body in urine
Milk, cheese, green leafy veg
Vitamin B2 (riboflavin)
Bioavailability
Destroyed by light
Dissolves in water
Can be affected by drugs and alcohol consumption
Niacin (vitamin B3)
Functions
Increase HDL
Metabolic reactions
Action of insulin
DNA repair
Production of steroid hormones
Niacin (vitamin B3)
Deficiency
From malnutrition and chronic alcoholism
Pellagra - dermatitis, dementia, diarrhoea
Niacin (vitamin B3)
Toxicity
Skin flushing and itching
Dry skin and rashes including eczema
Elevated blood sugar
Niacin (vitamin B3)
Sources
Tryptophan can be converted in the body to niacin
B6 and need to be present for conversion to take place
Meat liver and kidney
Milk and dairy
Requirements increase for pregnant and breastfeeding
Vitamin B6 (pyridoxine)
Functions
Metabolises protein
Make protein hormones and enzymes
Process amino acids
Immune system
Brain and CNS
Red and white blood cells
Absorption of B12
Vitamin B6 (pyridoxine)
Definitely
Problem with absorption in elderly and alcoholics
Disruption in CNS function
Skin disorders
Problem with tissue in mouth
Depression
Poor memory and concentration
Vitamin B6 (pyridoxine)
Excess
Non toxic up to 200mg per day
Permanent damages to senses nerves leading to numbness
Only problem with dietary supplements
Vitamin B6 (pyridoxine)
Sources
Meat
Fish
Whole grain
Avocados
Potato
Egg
Losses in frozen and canned foods
Folate (vitamin B9)
Function
Lowers homocysteine
Cell growth and division
Prevention of birth defects
Cancer prevention
Folate (vitamin B9)
Deficiency
Megaloblastic anaemia
Similar to B12
Lack of energy
Nauseous
Head ache
Heart palpitations
Folate (vitamin B9)
Excess
Usually excreted in urine
No health risk from food
Folate (vitamin B9)
Source and recommendations
0.2mg folic acid per day + 0.4 until 12 weeks pregnant
Synthetic form more easily absorbed
Absorption decrease with age
Alcohol smoking birth control medication and vit c interfere
Liver eggs fortified break fast cereals
Vitamin B12 (cobalamin)
Functions
Food into glucose
Healthy nerve cells
Nucleic acid
Red blood cells
Control homocysteine
Vitamin B12 (cobalamin)
Deficiency
Pernicious anaemia
Large RBC and abnormal WBC
Shortness of breath
Neurological damages
Vitamin B12 (cobalamin)
Bioavailability
Need to be combined to intrinsic factor
Absorbed in ileum excreted in pooooo
Supplement injected to bypass absorption
Decreased stomach acid with age
Aid’s surgery overgrown bacteria
Vitamin B12 (cobalamin)
Sources
Digestive tract of animals
Organ meats
Fish, eggs dairy
Soya
Marmite
Seaweed
Vitamin c ascorbic acid
Functions
Collagen synthesis - wound healing
Antioxidant also regenerate others
Immunity boost whit cell count
Reducing agent iron ferric to Ferrous
Synthesis of keratin neurotransmitters:
Metabolises cholesterol in the bile acids
Vitamin c ascorbic acid
Deficiency 
Scurvy
Infections, toothless, easy, bruising anaemia, symptoms nosebleeds 
Vitamin c ascorbic acid
Excess
Cramps and excess stomach acid osteoporosis joint pains 
Vitamin c ascorbic acid
Sources
Citrus fruits, blackcurrant, Kiwi, best, sauces, or fresh fruit or frozen.
A little are stored for a short time in the liver and muscles
Vitamin c ascorbic acid
Bioavailability
Losses from long storage chopping peeling stripping blanching, 25%, thawing cooking, 50% canning 66%
Vitamin A retinol
Functions
Vision – retina.
Cell differentiation – epithelial cells.
Anti infection
Growth – bone remodelling.
Antioxidant – Carotenoids.
Vitamin A retinol
Deficiency
Dry eye. Xerothalmia
Bones thickening instead of lengthening pressure on brain. 
Vitamin A retinol
Excess
Hypervitaminosis, a
Fat soluble.
Pressure on Brain.
Liver damage we can bones harm to fetus, liver and brain. 
Having more than 1.5 mg a day over many years may affect the bones, making them more likely to break.
Don’t self medicate with supplements. 
Vitamin A retinol
Sources
Performed retinal – eggs, butter, milk, fish margarine
Beta-carotene, carrots, leafy, veg, broccoli, tomatoes, mangoes
Beta carotene converted in body to retinal – provitamin
Times six beta carotene equals one perform retinal
Vitamin E tocopherol
Functions
And immunity
Formation red blood cells.
Antioxidant, lipid protection, inflammatory response, cancer.
Skeletal, smooth, and cardiac muscles. 
Vitamin E tocopherol
 Deficiency
Rare fat, soluble, retinopathy damage to retina due to poor supply of blood neurological defects anaemia deficiency in pregnancy 
Vitamin E tocopherol
Excess
excreted in bile

Vitamin E tocopherol
Bioavailability
Lipid vehicle for absorption.
Better dispersed along small intestine.
Food sources are better absorbed. 
Vitamin E tocopherol
Sources
Vegetable oils, nuts, seeds, green, leafy, veg, fortified, breakfast, cereals, fridges, margarine, and spread 
Vitamin k phylloquinone
Functions
Blood clotting – fibrin is formed.
Healthy, bones, osteoclasts find calcium helps osteoblasts, inhibits osteoclasts.
Vitamin k phylloquinone
Deficiency
Rare
Defective blood clotting access bleeding and osteoporosis may occur if on antibiotics for a long period of time 
Vitamin k phylloquinone
VKBD
Injection at birth to prevent internal bleeding on brain.
Second dose for breastfed formula. Milk is fortified with vitamin K 
Vitamin k phylloquinone
Excess
No known toxicity may cause numbness or tingling
Vitamin k phylloquinone
Sources
Adults need one microgram per day for each kilogram of their body weight.
Bacteria in the gastrointestinal tract naturally mix vitamin K.
Green leafy, veg meat, fish, liver, eggs, and cereals.
Stored in liver. 
Vitamin D Chloecalciferol
Functions
Intestinal absorption of calcium
Immune system.
Muscle function and cardiovascular.
Brain development.
Anti-cancers
Black release of parathyroid hormone to prevent bone loss.
Regulation of serum calcium and phosphorus. 
Vitamin D Chloecalciferol
Deficiency
Children – Ricketts.
Adults does osteomalacia
More common in elderly or housebound, premature infant infants, dark skin and obese individuals.
Vitamin D Chloecalciferol
Excess
Hypervitaminosis D. Hypercalcaemia buildup of calcium in blood bones can demineralise and soft tissues Can calcify instead toxic normally from supplements

Sodium
Function
Maintain blood pressure.
Normal functioning of muscle and nerves.
Regular fluid balance in body.
Sodium found in fluid around cells, extracellular balanced by potassium 
Sodium
Deficiency
Under homeostasis control.
Kidneys regulate
Into considered too high in UK deficiency and likely
Excess sweating
Diarrhoea.
Addisons disease kidney, unable to conserve sodium.
Diuretic drugs, excreted in urine 
Sodium
Excess
High blood pressure linked to hypertension link to CVD
Dangerous and pregnancy failure of placenta.
Hypernatremia causes swelling.
Women are at greater risk of osteoporosis. 
Sodium
Sources
Salt additives meat fish dairy foods eggs
Majority from processed foods.
20% of salt consumed is added home during cooking or at the table.

Potassium,
Functions
Blood pressure
Normal water balance.
Muscle contractions
Nerve impulses
PH balance
Found in cellular fluid works with sodium.
Most important electrolyte for homeostasis.
Potassium
Deficiency
Hypokalaemia problems with muscle contractions.
Cells fuel to get nutrients.
Failure in nerve signalling. 
Potassium
Excess
Excreted in urine.
Kidney disease, hyper kalaemia.
Changes and heartbeat, tiredness, numbness, vomiting. Chest pain, trouble breathing. 
Potassium, bioavailability
Alcohol and caffeine interfere with absorption
Potassium
Sources
Fruits, bananas, veg, pulses, milk, beef, chicken, turkey bread, fish
Fluorine.
Functions.
Decreases tooth cavities Hortons animal
Build a maintains healthy bones.
May lower risk of osteoporosis in menopausal woman. 
Fluorine
Deficiency
Rare depends on sugar intake and dental hygiene tooth decay curvature of spine, weak eyesight.
Infants and children in nonfluoridated areas at higher risk. 
Fluorine
Excess
Nausea, abdominal pain and vomiting.
Dental fluorosis, brown stains and pitting.
skeletal fluorosis, extremely rare pain and stiffness in back restricting movement.
Men suffer more than women 30 to 50 years. 
Fluorine
Sources
Green leafy, veg foods prepared, in fluoridated water, infant milk, formula, tea, caffeine, shellfish, and canned fish 
Calcium
Functions
Blood clots vitamin K and fibrinogen .
Regulate muscle contractions interactions of thin filament in fibre is.
Bone growth .
Brain growth, electrical signals.
Blood pressure mediator in the contraction and relaxation of vessels. 
Dietary factors that affect calcium absorption
Oxalic acid.
Lowers absorption.
Makes calcium form, insoluble, salt, crystals, and is eliminated.
-Phytic acid high fibre foods.
How doses of zinc or iron?
-Vitamin D works in digestive tract. Absorb calcium regulate the synthesis of calcium, binding proteins, maintains normal, blood calcium level and cardiac function.
-Phosphorus, too much Leeds, extra calcium loss in your own calcium pulled out of bones into blood leads to osteoporosis
Lactose and protein enhance absorption.
Non-dietary factors that affect calcium absorption
Age becomes less affected with age, less stomach acid children absorb and 50 to 70% adult 30 to 50%
Pregnancy learned, vitamins and minerals to grow in fitness calcium stores hard to replace an old are years.
Hydrochloric acid and stress, hydrochloric acid is needed for absorption in duodenum. Stress has negative affect on HCl production.
Magnesium functions
Bone formation, physical structure, or surface of bone acting, a stored supply
Nerves and muscle is opposite to calcium prevents contraction.
Enzymes, metabolises, protein, carbs, and fat, and helps genes to function properly.
Magnesium deficiency
Changes muscle and nerve function.
Irregular heart beat and increase heart rate
Softening or weakening of bone.
Imbalance, blood, glucose, headaches, elevated blood pressure.
Keep blocking function feels nerves over signalling. Send too many messages to muscles, trigger spasms, cramps and fatigue.
Magnesium access
May cause toxicity symptoms such as diarrhoea.
Virtually only seen with one taking supplement
Magnesium, bioavailability and absorption
Blanching steaming boiling can cause loss in water soluble form.
Improve your presence of vitamin di.
Decrease by the presence of fatty acids and phytates. 
Magnesium sources
Vegetables, with lots of chlorophyll.
Seeds nuts.
Fish?
Coffee tea?
Selenium functions
Selenium functions
Antioxidant
Prevents oxygen molecule being too reactive.
Induce DNA repair and halt self-destruct sequence.
Selena proteins, important in many enzymes.
Selenium access
Rare selenosis.
Fatigue, nauseous, and mild nerve damage.
Can lead to liver cirrhosis and pulmonary Odema.
Selenium deficiency
One Fed through IV
Keshan disease, abnormality of heart muscle.
Kashin beck, joint and bone disease decrease of bone place and cartilage.
Pregnancy intellectual disability.
Phone deficiency can increase risk.
Selenium, bioavailability and absorption
Keeping supply of other antioxidants.
Severe gastrointestinal disorder affect absorption.
Water-soluble. High loss is cooking in water
How losses processing of meat?
Content implant relies on selenium content of soil
Phosphorus function
Growth and repair of bones and teeth, 85% found here
Metabolism of carbs and food.
ATP
Neutralises acid in blood.
Structure of bone.
Proper function of haemoglobin.
Nerve signalling and regular heartbeat.
Phosphorus sources
Milk, meat, eggs, cereal
Carbonated drinks, phosphoric, acid, preservative, blocks, calcium absorption,
20 to 30% from food additive
700 mg per day.
Whole grains contain, but not readily absorbed due to presence of phytate in Bran
Phosphorus deficiency
On common, eating a sodas, diabetics, coeliac’s and alcoholics
Problems with intestinal tract absorption.
Low energy per red blood cell formation and bone disorders. 
Phosphorus excess
Toxic diarrhoea, calcification of organs and soft tissues.
Affects use of iron, calcium and magnesium zinc can combine with calcium causing mineral deposits to form and soft tissue.
Rare to have too much in blood, only kidney problems, or if have problems regulating calcium.
Iodine functions
Thyroid hormones.
Protein synthesis
Enzyme activity.
Pregnancy brain development prevents Brain Damage and intellectual disability, miscarriage, preterm delivery and stillbirth. 
Iodine sources
Idolise, salt, seaweed, eggs, fish, dairy products, seafood grain products
Iodine, absorption and efficiency
Swelling around the thyroid gland hypothyroidism.
Cretinism stunted growth due to.
Could lead to breast cancer.
Are amino acids or three
Thyroid hold 70 to 80% controls metabolism.
Iodine, insufficient increase TSH, increased uptake of iodine.
If continued, can lead to inflammation called Goitre
Iodine access?
Interfere with manufacture of thyroid, hormones.
Acute burning of mouth abdominal pain, vomiting.
Long-term with game, fatigue
Supplements not to be taken without consulting a doctor. 
Zinc functions
Enzyme productions
Metabolism of energy
Immune system.
Nucleic acid synthesis bone development.
Normal reproductive development.
Storage or release of insurance
Smell and taste
Zinc deficiency
Children per growth delayed sexual maturation behavioural abnormally
Delayed wound, healing, male, infertility frequent infections.
Complications of birth and prolonged labour.
Zinc access
Nausea headaches.
Suppress absorption of calcium and iron.
Decreases HDL.
Kidney stones and cardiac function. 
Zinc, bioavailability and absorption
Attaches to amino acids phytates, inhibitors
Zinc absorb quicker when stressed supplements more easily absorbed start until body gets used to them.
Calcium and iron, compete for absorption sites
Iron functions
Haemoglobin and myoglobin
Enzymes.
Memory and cognitive function.
Immunity and DNA synthesis
Nerve signalling. 
Iron deficiency
Anaemia week, tired
Decreased immunity.
Difficulty maintaining body temperature.
Iron access
Toxic in high doses causes death
Haemochrinarisis inherited.
Own builds up over the years, skin, changes, colour, constipation, chronic fatigue, Joy n Pain, liver disease, irregular heartbeat.
iron needs
Increased Rapid growth pregnancy, blood loss
Decreased like in diet, low absorption, zinc or calcium supplements 
