vitamins Flashcards
1
Q
Vitamin A functions
A
vision (rhodopsin), immunity, growth
2
Q
Vitamin A sources
A
preformed = animal products, proformed = red/orange/ yellow plants (tomatoes, sweet potatoes, cantaloupe) & dark green leafy veggies (spinach)
3
Q
Vitamin A deficiency
A
eye problems (night blindness, xerosis, xeropthalmia, Bitot's spots) #1 nutritional deficiency worldwide
4
Q
Vitamin A toxicity
A
dry skin, bone pain, hair loss
5
Q
Vitamin D(calciferol) functions
A
prohormone, calcium & phosphorus absorptio
6
Q
Vitamin D sources
A
D3 (cholecalciferol) = fortified dairy, fatty fish
Hydroxylated in liver and kidneys to fully activate as calcitriol
7
Q
Vitamin D Deficiency
A
rickets, autoimmune disease
8
Q
Vitamin D toxicity
A
hypercalcemia
9
Q
Vitamin D RDA
A
RDA: <1 = 400 IU/d; 1-70 years = 600 IU/d; >70 = 800 IU/d
10
Q
Vitamin E (Tocopherol) functions
A
antioxidant in plasma membrane
11
Q
Vitamin E sources
A
nuts & seeds, vegetable oils, olive oil, peanut butter
12
Q
Vitamin E deficiency
A
hemolytic anemia in infants, peripheral neuropathy
13
Q
Vitamin E toxicity
A
No known toxicity from foods; supplements may thin the blood
14
Q
Vitamin K (Phylloquinone & Menaquinone) functions
A
Formation of carboxyglutamates in clotting (fibrinogen
pathway) and bone formation (osteocalcin)
Carboxyglutamates are calcium-binding sites
15
Q
Vitamin K sources
A
phylloquinone = dark green leafy veggies; menaquinone =
meat, eggs, made by gut bacteria
16
Q
Vitamin K Deficiency
A
increased blood loss due to lack of clotting
Shots of vitamin K are given to infants at birth to prevent vitamin
K-associated bleeding in the brain
17
Q
Vitamin K toxicity
A
none
18
Q
Vitamin C (Ascorbic acid) functions
A
antioxidant (regenerates vitamin E), required for collagen
synthesis (formation of hydroxyproline & hydroxylysine), nonheme
iron absorption
19
Q
vitamin C sources
A
citrus fruits, peppers
20
Q
Vitamin C Deficiency
A
scurvy
21
Q
Vitamin C Toxicity
A
Diarrhea
22
Q
Vitamin C RDA
A
Smokers require more than average
23
Q
Thiamin (B1) Functions
A
coenzyme (thiamin pyrophosphate, TPP or TDP);
noncoenzyme (thiamin triphosphate; TTP) required by nervous system
24
Q
Thiamin sources
A
enriched grains, meats, legumes
Raw fish contain thiamin-degrading enzymes
25
Thiamin Deficiency
```
fatigue, weakness, beriberi, Wernicke's
encephalopathy in alcoholics
Acute beriberi in infants - edema
Wet beriberi in adults - edema
Dry beriberi in older patients - muscle weakness, calf pain,
difficulty walking
```
26
Thiamin Toxicity
none
27
Riboflavin (B2) functions
coenzyme (FAD & FMN) in Kreb's & ETC, niacin
| synthesis (used by dehydrogenases)
28
Riboflavin sources
milk, enriched grains, organ meats
29
Riboflavin deficiency
Ariboflavinosis = magenta tongue, glossitis, cheilosis,
| angular stomatitis
30
Riboflavin toxicity
none
31
Niacin(B3) functions
coenzyme (NAD & NADPH)
NAD = used by dehydrogenases
NADPH = building pathways, lipid & cholesterol synthesis, fatty
acid elongation
32
Niacin sources
meat, fish, enriched grains
| Synthesis from tryptophan requires riboflavin, B6 & iron
33
Niacin deficiency
Pellagra (4 D's: dermatitis, diarrhea, dementia, death)
34
Niacin toxicity
supplements can cause flushing (hot flashes)
35
Pantothenic Acid (B5)
part of Coenzyme A (CoA) & acyl carrier protein (ACP)
Metabolism of carbs, lipids & proteins
Synthesis of fatty acids, cholesterol, steroid hormones,
hemoglobin, acetylcholine, melatonin
36
Pantothenic acid sources
widespread
37
Pantothenic acid deficiency
not common, Burning Feet Syndrome
38
Pantothenic acid toxicity
none
39
Biotin (B7) Functions
coenzyme for carboxylases
| FA synthesis, gluconeogensis
40
Bitotin sources
liver, cooked eggs, soy, non-wheat cereals, meat,
tomatoes
Egg whites contain a biotin-binder called avidin
41
Biotin deficiency
birth defects, alopecia, fatigue
42
Biotin Toxicity
none
43
Choline Functions
cellular integrity as part of phosphatidyl choline
| (lecithin), part of lipoproteins & acetylcholine
44
Choline sources
soy, milk, eggs, peanuts
45
Choline deficiency
liver & muscle damage, neural tube defects
46
Choline toxicty
decreased growth, fishy body odor, excessive sweating & salivation
47
pyridoxine (B6) functions
coenzyme (pyridoxal phosphate, PLP) for amino acid
| metabolism, synthesis of: niacin, collagen, carnitine, heme, sphingomyelin
48
pyridoxine sources
meats, enriched grains
49
pyridoxine deficiency
peripheral neuropathy, microcytic hypochromic anemia
| because it's required for heme synthesis
50
pyridoxine toxicity
peripheral neuropathy
51
folate (B9) functions
```
methylation reactions (1 carbon metabolism) in DNA
synthesis and cell replication
```
52
folate sources
dark green leafy veggies (spinach, kale), legumes (beans);
folic acid is synthetic form in supplements and fortified food
Digestion of folate requires zinc-dependent conjugase enzyme in
the SI
53
folate deficiency
neural tube defects, megaloblastic macrocytic anemia
54
folate toxicity
folic acid supplements can mask a B12 deficiency causing
| permanent nerve damage
55
Cobalamin (B12) functions
coenzyme
Methylcobalamin = formation of S-adenosylmethionine required
for myelination
Adenosylcobalamin = amino acid metabolism
56
Cobalamin sources
meats
B12 requires intrinsic factor secreted from gastric parietal cells to
be absorbed
57
cobalamin deficiency
megaloblastic macrocytic anemia, peripheral
| neuropathy
58
cobalamin toxicity
none
59
General mineral functions
```
Bone
Cell signaling
Fluid balance/osmotic pressure
Metabolic processing of macronutrients
Oxygen transport
```
60
General mineral digestion
dissolution in liquid frees ionic mineral from salt form it is consumed in
61
General mineral absorption
influenced by food & body's need
Increase absorption = acidic environment, some proteins or
sugars
Decrease absorption = consuming with binders like oxalate
(beans & greens, nuts, berries), phytate (whole grains, legumes,
seeds) & tannins (tea, coffee, wine, red berries, red beans)
62
general mineral transport and tissue uptake
Transport: bound to plasma proteins or specific transport proteins
Tissue uptake: controlled by hormones
63
mineral forms found free in the body
Free ions in body fluids (electrolytes)
Bound to other minerals as salts (hydroxyapatite)
Bound to organic compounds like proteins (hemoglobin)
64
major minerals
```
Calcium
Phosphorus
Potassium
Sodium
Magnesium
Chloride
```
65
trace minerals
```
Iron
Copper
Zinc
Iodine
Selenium
Manganese
Molybdenum
Fluoride
```
66
calcium functions
Bone & cell signaling (stored in sarcoplasmic reticulum,
| released for clotting and muscle contraction
67
calcium RDA
4-8yrs = 1000 mg/d; 9-18yrs = 1300 mg/d; 19-50yrs = 1000
| mg/d; >50yrs = 1200 mg/d
68
Calcium sources
dairy, non-dairy milks, low-oxalate greens (kale,
| broccoli)
69
calcium deficiency
hypocalcemia, tetany, osteoporosis
70
calcium toxicity
hypercalcemia, calcification of soft tissues, hallucinogens,
constipation (watch for parathyroid tumors in older patients)
Decreased absorption of iron, magnesium, phosphorus & zinc
71
phosphorus functions
bone, phosphate in ATP, cAMP, phospholipids, DNA &
| RNA, buffer
72
phosphorus sources
animal products, dairy, eggs
73
phosphorus deficiency
hypophosphatemia, bone loss in those consuming large
| amounts of aluminum-containing antacids
74
phosphorus toxicity
hyperphosphatemia, bone resorption when Ca:P ratio is <1
for significant amount of time (leading to nutritional secondary
hyperparathyroidism)
75
Magnesium functions
bone, muscle relaxation (calcium-channel blocker),
| cofactor for 300 enzymes using ATP (stabilizes ATP)
76
magnesium sources
nuts, seeds, legumes, seafood
77
magnesium deficiency
hypomagnesemia, muscle weakness, cramps,
| headache
78
magnesium toxicity
no toxicity from foods, supplements & meds cause slurred speech & diarrhea
79
Sodium functions
```
water balance (major cation in extracellular fluid),
muscle action (Na+/K+ pumps), nutrient absorption
```
80
sodium sources
table salt, cured meats, canned soups
81
sodium deficiency
hyponatremia, muscle cramps, seizures
| Can be caused by head trauma
82
sodium toxicity
hypernatremia, hypertension, edema, excessive calcium
| excretion (causing hyponatremia)
83
potassium functions
```
water balance (major cation in intracellular fluid),
muscle action (Na+/K+ pumps), insulin release from beta cells,
blood pressure
```
84
potassium sources
sweet potatoes, banana, avocado, dairy
85
potassium deficiency
hypokalemia, arrhythmia, muscle weakness
86
potassium toxicity
hyperkalemia, arrhythmia
87
chloride functions
```
water balance (major anion in extracellular fluid), HCl
in digestion, chloride shift in RBC during respiration
```
88
chloride sources
table salt, cured meats, canned soups
89
chloride deficiency
metabolic alkalosis
90
chloride toxicity
none
91
iron functions
oxygen transport, cofactor for enzymes (catalase), part
| of cytochromes
92
iron sources
heme = red meat; nonheme = plants & supplements ->
| require vitamin C
93
iron RDA
males & postmenopausal females = 8 mg/d; females of
| childbearing age = 18 mg/d
94
iron deficiency
```
iron deficiency with or without anemia (called microcytic
hypochromic anemia), fatigue, pallor
#1 nutritional deficiency in U.S.
```
95
iron toxicity
fatal in large quantities, nausea, vomiting,
| Hemochromatosis - genetic condition of excess iron
96
ferritin location and function
SI, liver, sleen, bone marrow...iron stores
97
ferroportin location and function
SI..transports iron across the basolateral membrane, reuires copper
98
transferrin location and function
plasma..transports iron in plasma
99
zinc functions
cofactor for growth processes, protein metabolism,
immune system, taste, cytosolic superoxide dismutase (SOD1 &
SOD3)
100
zinc sources
oysters, meat, legumes (contain phytate)
101
zinc deficiency
stunted growth, impaired taste, poor wound healing,
decreased immune function
Acrodermatitis enteropathica
102
zinc toxicity
decreased copper absorption
103
copper functions
part of ceruloplasmin (transport iron out of enterocyte),
| cofactor for SOD1 & SOD3, part of cytochrome c oxidase
104
copper sources
oysters, cocoa
105
copper deficiency
Menkes' disease
106
copper toxicity
Wilson's disease, Kayser-Fleisher rings, liver damage
107
iodine functions
thyroid hormones (T3 & T4)
108
iodine sources
seafood, iodized salt
| Salt in processed food is NOT iodized
109
iodine deficiency
goiter, cretinism, mental impairment, hypo- or
hyperthyroidism
#1 cause of preventable brain damage in the world
110
iodine toxicity
iodine-excess goiter, autoimmune thyroiditis,
| hypothyroidism, elevated TSH
111
selenium functions
cofactor for glutathione peroxidase, conversion of T4 to
| T3, part of selenoproteins
112
selenium sources
Brazil nuts, anything from the ground
113
selenium deficiency
oxidative stress in thyroid gland
Keshan disease - cardiomyopathy
Kashin-Bek disease - joint deformity
114
selenium toxicity
hair loss, joint pain
115
manganese functions
cofactor (may be used instead of magensium by some
| enzymes) for bone & carb metabolism
116
manganese sources
plants
117
manganese deficiency
impaired growth
118
manganese toxicity
inhalation toxicity in miners causing seizures & memory
| loss
119
chromium functions
insulin release & action (part of glucose tolerance factor)
120
chromium sources
brewers yeast, grains
121
chromium deficiency
impaired blood sugar regulation
122
chromium toxicity
supplements may damage kidneys, liver, & nerves
123
molybdenum functions
cofactor for many enzymes, including xanthine oxidase
| involved with purine metabolism during & reperfusion injury
124
molybdenum sources
organ meats, diary, grains
125
molybdenum deficiency
unlikely
126
molybdenum toxicity
gout in supplement-takers
127
flouride functions
bone and teeth
128
flouride sources
flouridated water, toothpaste, and tea
129
flouride deficiency
dental carries
130
flouride toxicity
bone pitting, flourosis
131
when something is low on a food label
5% or less
132
when something is high on a food label
20% or more
133
calculate calories from fat
(total fatx9Cal/g)/total calories* 100
134
calculate calories from protein or carbs
(total fat or carbsx4Cal/g)/total calories*100
135
what is RDA
Nutrient amount required to meet the needs of 97% of the population
136
what is AI
Nutrient recommendations when insufficient evidence to calculate EAR or RDA
137
what is EAR
Amount of a nutrient required to meet the needs of 50% of the population
138
what is TUL
Highest nutrient level unlikely to cause adverse effects
139
typicl portion size of meat, fruits, and veggies?
meat=3 ounces, fruits=1 medium size, veggies=1cup
140
carbs in the absorptive/fed state
Blood glucose increased
Used for energy production in liver, brain,
muscle & adipose
Stored in liver & muscle as glycogen
Used in lipogenesis in liver & adipose
141
fat in the absorptive/fed state
Transported in the lymph system by chylomicrons eventually to liver
VLDL (mostly triglycerides) made in liver deposit FA in muscle & adipose by activating lipoprotein lipase
142
protein in the absorptive/fed state
Plasma proteins (albumin, prealbumin, Ig,
etc.) synthesized in liver
Branched chain AA used primarily in
muscles
143
carbs in the post absorptive/fasted state
Liver glycogen degraded to maintain blood
| glucose
144
protein in the post absorptive/fasted state
Leucine metabolized in muscle to produce
alanine
Alanine is released from muscle and used
as a substrate for gluconeogenesis in the
liver
145
fat in the post absorptive/fasted state
Triglycerides are released from adipose by adipose triglyceride lipase, hormone sensitive lipase &
monoglyceride lipase
Beta-oxidation increases in muscle and the liver
Ketone production increases
