Vitamins Flashcards
Major function & food source
Vitamin A (Retinol)
Major Function: Maintains epithelial cells and mucous membranes; important for night vision
Necessary for adequate immune response
Food Source: Liver, dark green leafy veggies, deep orange veggies and fruits
Vitamin E
Major Function: Protects red blood cells from rupture, prevents destruction of vitamin A in the intestine, helps maintain normal cell membranes
Food Source: Veggie oils, wheat germ legumes, nuts, fish, and green leafy veggies
Vitamin K
Major Function: Necessary from blood clotting
Food Source: Dark leafy green veggies, cauliflower, soybean oil, green tea, and synthesis of intestinal bacteria
Vitamin D
Major Function: Aids in absorption of calcium and phosphorus, regulates blood levels of calcium, promotes bone and teeth mineralization
Food Source: Fortified milk, fish with bones, and cod liver oil
Vitamin B1 (Thiamine)
Major Function: Carbohydrate metabolism, assists function of the heart, muscles and nervous system, promotes appetite and good function of the digestive tract
Food Source: While grains, wheat germ, organ meats, pork, legumes and brewer’s yeast
Vitamin B2 (Riboflavin)
Major Function: Essential for certain enzyme systems that aid in the metabolism of carbs, proteins and fats
Food Source: Milk and milk products, eggs, green leafy veggies, organ meats, peanuts, whole grains and soybeans
Vitamin B3 (Niacin, Nicotinic Acid)
Major Function: Part of the enzymes that aid the the metabolism of carbs, proteins and fats, needed for healthy skin, lips, tongue, and digestive system
Food Source: Meats and organ meats, whole grain flour, mushrooms, turkey, chicken, tuna and halibut
Vitamin B6 (Pyridoxine)
Major Function: Metabolism of proteins, amino acids, carbs, fats, essential for proper growth and cell membrane function
Food Source: Live and red meats, whole grains, potato, green veggies, chickpeas, tuna, pork, lentils and sweet potato
Vitamin B12 (Cobalamin)
Major Function: Aids in hemoglobin synthesis, normal functioning of all cells, and folic acid metabolism, important in energy metabolism
Food Source: Meats, organ meats, dry milk and milk products, eggs, sardines, and clams
Folic Acid
Major Function: Formation of red blood cells and normal functioning of gastrointestinal tract, Aids in metabolism of proteins and DNA
Food Source: Glandular meats, yeast, dark green leafy veggies, legumes, whole grains, enriched rice, and wheat germ
Vitamin C (Ascorbic Acid)
Major Function: Helps protect the body against infections, aids in wound healing, important for tooth dentin, bones, cartilage, connective tissue and blood vessels
Food Source: Citrus fruits, tomatoes, strawberries, cantaloupe, peaches, papaya, kiwi, broccoli, cabbage, potatoes, green peppers and green leafy veggies
