Vitamins Flashcards
also known as retinol;
essential for maintaining healthy vision;
sources include carrots, sweet potatoes, spinach, and liver;
RDA =
900 mcg for men
700 mcg for women;
deficiency can lead to night blindness and, in severe cases, xerophthalmia
Vitamin A
also known as tocopherol;
Functions:
potent antioxidant, protecting cells from oxidative damage
and supporting skin health;
food sources include nuts, seeds, and vegetable oils;
RDA = 15 mg;
deficiency is rare but may result in nerve and muscle damage
Vitamin E
also known as Vitamin B1;
crucial for energy metabolism:
converting carbohydrates into energy,
proper nervous system function;
good sources include
whole grains, pork, and legumes;
RDA = is 1.2 mg for men and 1.1 mg women;
deficiency can lead to beriberi, which is characterized by muscle weakness, fatigue, and nerve damage
Thiamin
also known as Vitamin B3;
crucial for aerobic metabolism (formation of NAD);
sources include:
meat/poultry,
whole grains,
legumes;
RDA =
16 mg for men
14 mg for women;
severe deficiency
Pellagra —characterized by skin rashes, diarrhea, and mental disturbances.
Niacin
also known as Vitamin B6;
Function:
crucial for brain development,
neurotransmitter production,
and red blood cell formation (hemoglobin);
sources include:
a wide variety of foods, especially protein-rich foods such as poultry, fish, and whole grains;
RDA = 1.3 mg for men and women under 50;
Deficiency:
anemia,
skin disorders,
neurological symptoms
Pyridoxine
also known as Vitamin B9;
Function
essential for DNA synthesis
cell division,
crucial during pregnancy for neural tube development;
sources include:
leafy green vegetables, legumes, and fortified cereals;
RDA = 400 mcg for men and women, while pregnant women require 600 mcg;
deficiency during pregnancy can lead to neural tube defects in the developing fetus
Folate
also known as Vitamin C;
Functions
potent antioxidant, supports collagen production,
enhances iron absorption,
and boosts the immune system;
good sources include citrus fruits, strawberries, and bell peppers; RDA = 90 mg for men and 75 mg for women;
deficiency can result in scurvy, characterized by weakness, joint pain, and bleeding gums
Ascorbic Acid
also known as Vitamin B12;
Functions:
essential for red blood cell production,
nervous system function,
and DNA synthesis;
sources include meat, fish, dairy products, and nutritional yeast; RDA = 2.4 mcg ;
deficiency can lead to:
pernicious anemia,
characterized by fatigue, weakness,
and neurological symptoms
Cobalamin
also known as Vitamin B7;
Functions:
necessary for the metabolism of:
fats,
carbohydrates,
and amino acids,
contributing to healthy skin, hair, and nails;
sources include:
egg yolks,
organ meats,
whole grains,
and legumes;
AI = 30 mcg;
deficiency is rare and may lead to hair loss, depression, and muscle pain (especially if excessively consuming raw egg whites)
Biotin
also known as Vitamin B5;
Functions:
essential component of coenzyme A (energy production);
found in a wide range of foods, including meats, whole grains, and vegetables;
deficiency is rare but may result in fatigue, muscle cramping, and impaired coordination
Pantothenic acid
also known as Vitamin B2;
Functions:
necessary for metabolic processes (FAD formation)
and maintaining healthy skin;
sources include milk, yogurt, and leafy green vegetables; RDA = 1.3 mg for men and 1.1 mg for women;
deficiency can result in skin disorders, such as cracked lips and inflammation of the tongue (glossitis)
Makes urine neon Yellow
Riboflavin
also known as phylloquinone;
Functions:
essential for blood clotting;
good food sources include leafy greens and broccoli;
RDA = 120 mcg for men and 90 mcg for women;
deficiency can lead to bleeding disorders :(
K for Clotting!
Vitamin K
also known as cholecalciferol;
Functions:
crucial for calcium absorption,
bone health + development,
and immune function;
limited natural food sources:
Few dairy products;
body can make it from sun exposure;
RDA is 600 IU;
deficiency can lead to rickets in children and osteoporosis in adults
Vitamin D
