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Nutrition and Digestion > Vitamins > Flashcards

Vitamins Flashcards

1
Q

Vitamin A other name?

A

Retinol

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2
Q

Vitamin A properties

A
  • cell differentiation, and sight
  • stored in liver
  • UL of 1000
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3
Q

Vitamin A food sources and intake levels

A

liver, milk, yellow/orange fruit and veg, spinach
M= 900 ug
F= 700 ug

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3
Q

Vitamin A deficiencies:

A
  • nyctalopia
  • xerophthalmus
  • bitots spot
  • hyperkeratosis
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3
Q

Vitamin D other name

A

Calcitriol

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4
Q

Vitamin D properties:

A
  • uv rays turn cholesterol into 7 dehydracholesterol, turned into cholecalciferol (D3), in liver calcidiol, in kidney calcitriol (ACTIVE FORM)
  • Ergocalciferl D2 is synthetic
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5
Q

Vitamin D food sources and intake

A
  • milk, egg yolk, fish
    AI= 5-15 ug
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6
Q

Vitamin D Deficiencies

A

Rickets in kids
Osteomalacia in adults

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7
Q

Vitamin E other name

A

Tocopherol

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8
Q

Vitamin E properties

A
  • antioxidant
  • protects cell membrane by preventing RBC hemolysis
  • least toxic, UL 1000 mg
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9
Q

Vitamin E food sources and intake

A
  • veg oil, cottonseed, nuts
  • 15 mg
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10
Q

Vitamin E deficiencies

A

Hemolytic anemia

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11
Q

Vitamin K other name

A

Phylloquinone

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12
Q

Vitamin K properties

A
  • KOAGULATION in blood clotting
    K1: natural in food as phylloquinone
    K2: synthesized in gut bacteria as menoquinone
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13
Q

Vitamin K food sources and intake

A
  • green veg and legumes
    M= 120 ug
    F= 90 ug
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14
Q

Vitamin B1 name

A

Thiamin

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15
Q

Vitamin B1 properties

A
  • destroyed in heat, but heat stable in acid
  • metabolism of food for energy (pyruvate-acetylcOA)
  • alc abuse need thiamin
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16
Q

Vitamin B1 sources and intake

A
  • pork, liver, grains
    M= 1.2 mg
    F= 1.1 mg
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17
Q

Vitamin B1 deficiencies

A
  • beri beri, wernickes encephalopathy
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18
Q

Vitamin B2 name

A

Riboflavin

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19
Q

Vitamin B2 properties

A
  • destroyed by UV light, RBC production for energy metabolism, transcription/translation
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20
Q

Vitamin B2 sources and intake

A
  • milk, liver, meat
    M= 1.3 mg
    F= 1.2 mg
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21
Q

Vitamin B2 deficiencies

A
  • cheliosis, stomatis
  • magenta tongue
  • growth failure
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22
Q

Vitamin B3 name

A

Niacin

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23
Q

Vitamin B3 properties

A
  • precursor is tryptophan
  • needed by all cells for energy and metabolism
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24
Q

Vitamin B3 sources and intake

A
  • grains, cereals, peanut, milk
    M= 16 NE
    F= 14 NE
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25
Q

Vitamin B3 deficiencies

A
  • Pellagra (death, diarrhea, dermatitis, dementia), red tongue, rash
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26
Q

Vitamine B5 name

A

Panthothenic Acid

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27
Q

Vitamin B5 properties

A
  • part of cOA
  • building synthesis of fatty acids
    FOUND in all animal products and legumes
28
Q

Vitamin B6 name

A

Pyridoxine

29
Q

Vitamin B6 properties

A
  • CoA transamination
  • High pro intake requires more B6
  • toxicity irreversible
30
Q

Vitamin B6 sources and intake

A

pork, wheat, yeast, meat
M= 1.2-1.7 mg
F= 1.3-1.5 mg

31
Q

Vitamin B6 deficiencies

A

peripheral neuropathy
MICROcytic anemia, dermatitis, glossitis

32
Q

Vitamin B7 name

A

Biotin

33
Q

Vitamin B7 properties

A
  • fatty acid synthesis (pyruvate>oxaloate)
  • produced in gut bacteria
  • inactivated by avidin (protein in raw egg)
34
Q

Vitamin B7 sources and intake

A

egg yolk, liver, kidney
AI 30 ug

35
Q

Vitamin B7 deficiencies

A

dermatitis, glossitis

36
Q

Vitamin B9 name

A

Folate

37
Q

Vitamin B9 properties

A
  • needed for pregnant women to prevent neural tube defects (400mg supp+200mg food= 600mg tot)
  • forms RBC and DNA
38
Q

Vitamin B9 sources and intake

A
  • fortifies cereals, grains, juice, liver, foliage
    400 ug
39
Q

Vitamin B12 name

A

cyanocobalamin

40
Q

Vitamin B12 properties

A
  • contains cobalt for RBC production
  • absorbed in ileum, needs IF to be absorbed
41
Q

Vitamin B12 sources and intake

A
  • animal product, nut yeast
    2.4 ug
42
Q

Vitamin C name

A

ascorbic acid

43
Q

Vitamin C properties

A
  • destroyed heat/oxidation
  • antioxidant
  • collagen production aid
  • helps absorb Fe
44
Q

Vitamin C sources and intake

A
  • citrus fruits, kiwi, berries, papaya
    75-90 mg
45
Q

Vitamin C deficiencies

A
  • scurvy
  • petechiae
  • bleeding gums
  • poor wound healing
46
Q

Calcium properties

A
  • most abundant mineral in body
  • when Ca levels low, PTH increases, leaching calcium from bone
  • when Ca levels high, calcitonin increases to increase calcium absorption
  • blood clotting, cardiac/muscle/nerve function
47
Q

Calcium needs

A

1000-1200 mg
700 mg 1-3 yrs
1000 mg 4-8 yrs
1300 mg 9-18yrs
1000 mg 19+ yrs
women 51+= 1200 mg
men 70+= 1200 mg

48
Q

Calcium sources

A

dairy, legumes, leafy greens, sesame

49
Q

Calcium deficiencies

A

Tetany (muscle spams)

50
Q

Iron Properties

A
  • part of hemoglobin needed to carry o2 to all tissues
  • ferric (3+ food form…ick)
  • ferrous (2+ absorbable form)
    Absorption enhanced with Vit C, MPF, food with Ca AND oxalates
    Absorption interrupted by phytates (fibrous food), tannin and coffee, calcium
51
Q

Iron needs and sources

A

Meat, poultry, fish (heme), legumes, grains, veg (non-heme)
M: 8 mg
F: 18 mg

52
Q

Iron deficiencies

A

MICROcytic iron deficiency, spoon shaped nails, pale tongue, conjuctivia (ice chewing)

53
Q

Magnesium Properties

A
  • protein and fatty acid synthesis
  • glycolysis in energy production
  • bones, teeth, muscle (50% bones, 50% in cells)
53
Q

Magnesium sources and needs

A

nuts, milk, avocado, whole grains, spinach, animal foods
M: 420 mg
F: 320 mg

54
Q

Phosphorus properties

A
  • second most abundant after Ca
  • for strong bones, to make ATP, phospholipids, DNA/RNA
55
Q

Phos sources and needs

A

whole grains, organ meats, colored soda, dark chocolate, beer
700 mg

56
Q

Zinc properties

A
  • needed for insulin action, taste acuity, immunity wound healing, growth
  • too much Zn can cause Cu deficiency and vise versa
57
Q

Zn sources and intake

A

meat, shellfish, oysters, pumpkin seeds
M: 11 mg
F: 8 mg

58
Q

Zn deficiencies

A

alopecia, hypoguesia (decreased taste), impaired wound healing and immunity (retardation and sexual immaturity in teens)

59
Q

Copper properties

A
  • bound to cerulplasmin, part of hemoglobin
  • needed for Fe absorption
  • too much Cu decreases Zn
60
Q

Cu sources and intake

A

liver, kidney, shellfish, cashews
900 mg

61
Q

Cu deficiencies

A

MICROcytic anemia, neutropenia (low WBC)
- Wilsons disease: buildup of CU, need low Cu diet

62
Q

Selenium properties

A
  • antioxidant
  • needed for tissue respiration
63
Q

Selenium sources and intake

A

brazil nuts, soil, meat, fish, dairy
M: 55 ug
F: 45 ug

64
Q

Selenium deficiencies

A

muscle pain (rare)

65
Q

Manganese

A
  • need for CNS, blood clotting, blood sugar
66
Q

Manganese sources and intake

A

most foods, whole grains, legumes
1.8-2.3 mg

67
Q

Fluoride

A

teeth and bones (too much can cause decayed teeth)
- in soil, water
- deficiencies: dental carries
- needs: M=4mg, F=3mg

68
Q

Iodine

A
  • needed to make thyriod hormones (T4->T3)
  • in iodized salt (not pink), seafood, nori
  • deficiency: goiter (enlarged thyroid)
  • needs: 150 ug

Nutrition and Digestion (3 decks)

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