VITAMINS Flashcards
an organic molecule that is an essential micronutrient which an organism needs in small quantities for the proper functioning of its metabolism.
vitamin
cannot be synthesized in the
organism, either at all or not in sufficient quantities, and therefore must be obtained through the diet.
Essential nutrients
4 fat-soluble vit
(A, D, E, and K)
9 water-soluble vit
(8 B vitamins and vitamin C).
dissolve easily in water and, in general, are readily excreted from the body, to the
degree that urinary output is a strong predictor of vitamin consumption
Water-soluble vitamins
Vit A Other name
all-trans-Retinol,
Retinals, and
alternative provitamin A-functioning Carotenoids including all-trans-beta-carotene
Vit A Solubility
Fat
Vit A US recommended dietary allowances
(male/female, age 19–70)
900 µg/700 µg
Vit A Deficiency disease(s)
Night blindness, hyperkeratosis, and keratomalacia
Vit A Overdose syndrome/symptoms
Hypervitaminosis A
Vit A Food sources
from animal origin as Vitamin A / all-trans-Retinol: Fish in general, liver and dairy products;
from plant origin as provitamin A / all-trans-
beta-carotene: orange, ripe yellow fruits, leafy vegetables carrots, pumpkin, squash, spinach
Vit B1Other name
Thiamine
Vit B1 Solubility
Water
Vit B1 US recommended dietary allowances
(male/female, age 19–70)
1.2 mg/1.1 mg
Vit B1 Deficiency disease(s)
Beriberi, Wernicke-Korsakoff syndrome
Vit B1 Overdose syndrome/symptoms
Drowsiness and muscle relaxation
Vit B1 Food sources
Pork, wholemeal grains, brown rice, vegetables, potatoes, liver, eggs
Vit B2 Other name
Riboflavin
Vit B2 Solubility
Water
Vit B2 US recommended dietary allowances
(male/female, age 19–70)
1.3 mg/1.1 mg
Vit B2 Deficiency disease(s)
Ariboflavinosis, glossitis, angular stomatitis
Vit B2 Food sources
Dairy products, bananas, green beans, asparagus
Vit B3 Other name
Niacin, Niacinamide, Nicotinamide riboside
Vit B3 Solubility
water
