vitamins Flashcards
are organic molecules essential in small amounts for various physiological functions such as growth, body development, and reproduction.
Vitamins
The term “vitamin” comes from “vital amine” and refers
to compounds involved in metabolism.
What is the role of vitamins in the body?
Do not provide energy like macronutrients.
Function as catalysts in energy-producing reactions.
Make fats more fluid or decrease their melting point when there is an increased amount.
What are the two types of vitamins?
Water-Soluble Vitamins
Fat-Soluble Vitamins
What are the characteristics of water-soluble vitamins?
Dissolve in water
Easily absorbed and excreted
Not stored extensively in tissues
Seldom reach toxic levels
What is the function and source of Vitamin B1 (Thiamine)?
Function: Helps convert glucose into energy.
Sources: Seeds, Nuts, Yeast, Pork
If lack: Brain, Heart, and Nerve Damage
What is the function and source of Vitamin B2 (Riboflavin)?
Function: Helps with energy production, vision, and skin health.
Sources: Milk, Yogurt, Egg White, Meat
If lack: Sore Throat, Hair Loss, and Anemia
What is the function and source of Vitamin B3 (Niacin)?
Function: Converts carbohydrates, fat, and alcohol into energy.
Sources: Fish, Eggs, Mushrooms
If lack: Pellagra (can affect the whole body and lead to death)
What is the function and source of Vitamin B5 (Pantothenic Acid)?
Function: Helps convert food into energy and supports red blood cell production.
Sources: Liver, Kidneys, Peanuts
If lack: Insomnia and Depression
What is the function and source of Vitamin B6 (Pyridoxine)?
Function: Helps metabolize amino acids and make hemoglobin.
Sources: Leafy Vegetables, Fruits, Nuts
If lack: Fatigue and Skin Rashes
What is the function and source of Vitamin B7 (Biotin)?
Function: Helps with the metabolism of carbohydrates, lipids, and proteins.
Sources: Cauliflower, Yeast, Mushrooms
If lack: Thinning Hair and Scaly Rash
What is the function and source of Vitamin B9 (Folic Acid)?
Function: Essential for DNA synthesis and red blood cell production.
Sources: Cereals, Eggs, Citrus Fruits
If lack: Memory Loss, Mouth Ulcers, and Pale Skin
What is the function and source of Vitamin B12 (Cobalamin)?
Function: Helps with energy production, cell metabolism, and DNA synthesis.
Sources: Cheese, Meat, Milk
If lack: Weak Muscles and Nausea
What is the function and source of Vitamin C (Ascorbic Acid)?
Function: Improves disease resistance and production.
Sources: Guava, Mango, Papaya
If lack: Scurvy (fatigue, bleeding gums, poor wound healing)
What are the characteristics of fat-soluble vitamins?
Dissolve in lipids
Require bile for absorption
Stored in tissues
May be toxic in excess
What is the function and source of Vitamin A (Retinol)?
Function: Supports night vision, bone formation, and resorption.
Sources: Sweet Potato, Carrots
If lack: Vision Loss and Blindness
What is the function and source of Vitamin D (Calciferol)?
Function: Aids bone, muscle, and nerve function; regulates calcium and phosphorus absorption.
Sources: Fish, Eggs
If lack: Bone Pain and High Blood Pressure
What is the function and source of Vitamin E (Tocopherol)?
Function: Antioxidant that protects cell membranes.
Sources: Seeds, Nuts, Avocado
If lack: Nerve and Muscle Damage
What is the function and source of Vitamin K (Phylloquinone)?
Function: Helps with blood clotting and metabolism.
Sources: Leafy Greens, Fruits
If lack: Excessive Bleeding and Poor Bone Development