Vitamins Flashcards
1
Q
Vitamin A
A
- fat-soluble lipid from animal foods or partially converted from beta-carotene
- skeletal growth, normal reproductive function, health of skin and mucous membranes
- RDA: 5,000 IU
- bumps on back of arms can be vitamin A deficiency
- liver, fish oil, egg yolk, whole milk, cream, butter
2
Q
Vitamin B Complex
A
comprised of 8 water-soluble vitamins
3
Q
Vitamin B1
A
- thiamin
- water-soluble vitamin
- carb metabolism
- maintenance of appetite, normal intestinal function, cardiovascular and nervous system health
- RDA: 1 mg - 1.3 mg
- whole/enriched grain products, brown rice, brewer’s yeast, molasses, spinach, cauliflower, most nuts, sunflower seeds, peanuts, peas, beans, avocado, pork
4
Q
Vitamin B2
A
- riboflavin
- water-soluble vitamin
- important in biochemical oxidations and reductions
- food metabolism, respiratory health, manufacturing/repairing tissues, mucous membranes
- RDA: 1.7 mg
- whole/enriched grain products, brewer’s yeast, organ meat, fish, seaweed, millet, wild rice, asparagus, mushrooms, collards, broccoli, spinach
5
Q
Vitamin B3
A
- niacin, niacinamide (consists of both)
- water-soluble vitamin
- AA tryptophan is precursor
- digestive and nervous system function
- food metabolism
- RDA: 1.3 mg - 1.8 mg
- liver/organ meats, poultry, fish, peanuts, brewer’s yeast, dried beans/peas, wheat germ, whole grains, avocado, dates, figs, prunes
6
Q
Vitamin B5
A
- pantothenic acid
- water-soluble vitamin
- present in most animal and plant tissues
- component of coenzyme A
- releases energy from fats and other foods
- promotes normal growth and development
- RDA: 4.7 mg
- organ meat, chicken, beef, brewer’s yeast, egg yolk, fish, chicken, whole grain, cheese, peanut, dried beans, sweet potato, green peas, broccoli, avocado, cauliflower
7
Q
Vitamin B6
A
- pyridoxine, pyridoxal, pyridoxamine
- water-soluble vitamin
- involved in metabolism of AAs, glucose and fatty acids
- formation of antibodies, red blood cells, blood clots
- digestive and nervous system health
- RDA: 1.4 mg - 2.2 mg
- liver/organ meat, fish, poultry, egg yolk, whole wheat, wheat germ, soybeans, peanut, walnut, banana, prune, potato, cauliflower, cabbage, avocado
8
Q
Vitamin B9
A
- folic acid, folate, pteroyglutamic acid, folacin
- water-soluble vitamin
- involved in the synthesis of nucleic acids —>
- cells in the body subject to rapid synthesis and destruction are especially sensitive to folic acid deprivation
- RDA: 400 mcg
9
Q
Vitamin B12
A
- cobalamin, cyanocobalamin, methylcobalamin
- water-soluble vitamin
- molecular structure most complex of all vitamins
- B12 and folic acid needed for synthesis of proteins
- nervous system maintenance, red blood cell formation, cell division during growth and the development of genetic material
- RDA: 6 mcg
- whole grains, animal products
10
Q
Biotin
A
- water-soluble vitamin
- B vitamin that acts as coenzyme in metabolism of carbs, fats and AAs
- vitally necessary but in VERY small amounts
- synthesized in intestinal bacteria —>
- naturally occurring deficiency disease is virtually unknown
11
Q
Vitamin C
A
- ascorbic acid, calcium ascorbate, sodium ascorbate
- water-soluble vitamin/antioxidant
- easily destroyed in cooking and storage
- synthesis of bone matrix, collagen, dentin and cartilage
- absorption of iron, healing wounds and broken bones
- RDA: 60 mg
12
Q
Vitamin D2
A
- ergocalciferol
- fat-soluble compound
- known to be a hormone, still grouped with vitamins
- RDA: 400 IU
13
Q
Vitamin D3
A
- cholecalciferol
- fat-soluble compound
- known to be a hormone, still grouped with vitamins
- metabolism of Ca and Ph in body
- prevents rickets in children
- this hormone’s precursor exists in human skin and needs only to be activated by less than 1/2 hour UV light to become fully potent
- RDA: 400 IU
14
Q
Vitamin K
A
- phytonadione (_1), menaquinone (_2), menadione (_3)
- fat-soluble group of vitamins
- essential for blood clotting
- 1 and 2 can be derived from 3
- intestinal bacteria produce most of the body’s supply
- RDA: 80 mcg
- dark leafy greens, molasses, liver, milk, yogurt, egg yolk, fish liver oil
15
Q
Vitamin K1
A
- phytonadione
- fat-soluble vitamin
- an oil purified from alfalfa concentrates
