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Anaphy (PHBIOSCI 18) > Vitamins and Essential Minerals > Flashcards

Vitamins and Essential Minerals Flashcards

1
Q

fat-soluble vitamins

A

vitamin A (retinol, retinal, retinoic acid)
vitamin D (cholecalciferol)
vitamin E (tocopherol)
vitamin K (phylloquinone, menaquinone, menadione)

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2
Q

water-soluble vitamins

A

vitamin B1 (thiamine)
vitamin B2 (riboflavin)
niacin, nicotinamide, nicotinic acid
vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)
folate (folic acid)
vitamin B12 (cobalamin)
pantothenic acid
biotin
vitamin C (ascorbic acid)

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3
Q

major minerals

A

sodium
potassium
phosphorus
chloride
calcium
magnesium
sulfur

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4
Q

trace minerals

A

selenium
fluoride
iodine
chromium
manganese
iron
zinc
copper

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5
Q

vitamin A

A

retinol, retinal, retinoic acid

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6
Q

vitamin D

A

cholecalciferol

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7
Q

vitamin E

A

tocopherol

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8
Q

vitamin K

A

phylloquinone, menaquinone, menadione

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9
Q

vitamin B1

A

thiamine

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10
Q

vitamin B2

A

riboflavin

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11
Q

vitamin B6

A

pyridoxine, pyridoxal, pyridoxamine

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12
Q

vitamin B12

A

cobalamin

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13
Q

vitamin C

A

ascorbic acid

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14
Q

vitamin A primary functions

A

a. Required for ability of eyes to adjust to changes in light
b. Protects color vision
c. Assists cell differentiation
d. Required for sperm production in men and fertilization in women
e. Contributes to healthy bone
f. Contributes to healthy immune system

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15
Q

vitamin A reliable food sources

A

Preformed retinol: Beef and chicken liver, egg yolks, milk

Carotenoid precursors: Spinach, carrots, mango, apricots, cantaloupe, pumpkin, yams

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16
Q

vitamin A toxicity and deficiency symptoms

A

Toxicity: Fatigue; bone and joint pain; spontaneous abortion and birth defects of fetuses in pregnant women; nausea and diarrhea; liver damage; blurred vision; hair loss; skin disorders

Deficiency: Night blindness, xerophthalmia; impaired growth, immunity, and reproductive function

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17
Q

vitamin D primary functions

A

a. Regulates blood calcium levels
b. Maintains bone health
c. Assists cell differentiation

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18
Q

vitamin D reliable food sources

A

Canned salmon and mackerel, milk, fortified cereals

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19
Q

vitamin D toxicity and deficiency symptoms

A

Toxicity: Hypercalcemia

Deficiency: Rickets in children; osteomalacia and/or osteoporosis in adults

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20
Q

vitamin E primary functions

A

a. As a powerful antioxidant, protects cell membranes, polyunsaturated fatty acids, and vitamin A from oxidation
b. Protects white blood cells c. Enhances immune function d. Improves absorption of vitamin A

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21
Q

vitamin E reliable food sources

A

Sunflower seeds, almonds, vegetable oils, fortified cereals

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22
Q

vitamin E toxicity and deficiency symptoms

A

Toxicity: Rare

Deficiency: Hemolytic anemia; impairment of nerve, muscle, and immune function

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23
Q

vitamin K primary functions

A

a. Serves as a coenzyme during production of specific proteins that assist in blood coagulation and bone metabolism

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24
Q

vitamin K reliable food sources

A

Kale, spinach, turnip greens, brussel sprouts

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25
Q

vitamin K toxicity and deficiency symptoms

A

Toxicity: None known

Deficiency: Impaired blood clotting; possible effect on bone health

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26
Q

vitamin B1 primary functions

A

a. Required as enzyme cofactor for carbohydrate and amino acid metabolism

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27
Q

vitamin B1 reliable food sources

A

Pork, fortified cereals, enriched rice and pasta, peas, tuna, legumes

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28
Q

vitamin B1 toxicity and deficiency symptoms

A

Toxicity: None known

Deficiency: Beriberi; fatigue, apathy, decreased memory, confusion, irritability, muscle weakness

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29
Q

vitamin B2 primary functions

A

a. Required as enzyme cofactor for carbohydrate and fat metabolism

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30
Q

vitamin B2 reliable food sources

A

Beef liver, shrimp, milk and dairy foods, fortified cereals, enriched breads and grains

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31
Q

vitamin B12 toxicity and deficiency symptoms

A

Toxicity: None known

Deficiency: Ariboflavinosis; swollen mouth and throat; seborrheic dermatitis; anemia

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32
Q

niacin primary functions

A

a. Required for carbohydrate and fat metabolism
b. Plays role in DNA replication and repair and cell differentiation

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33
Q

niacin

A

nicotinamide, nicotinic acid

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34
Q

niacin reliable food sources

A

Beef liver, most cuts of meat/fish/poultry, fortified cereals, enriched breads and grains, canned tomato products

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35
Q

niacin toxicity and deficiency symptoms

A

Toxicity: Flushing, liver damage, glucose intolerance, blurred vision differentiation

Deficiency: Pellagra; vomiting, constipation, or diarrhea; apathy

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36
Q

vitamin B6 primary functions

A

a. Required as enzyme cofactor for carbohydrate and amino acid metabolism
b. Assists synthesis of blood cells

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37
Q

vitamin B6 reliable food sources

A

Chickpeas (garbanzo beans), most cuts of meat/fish/poultry, fortified cereals, white potatoes

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38
Q

vitamin B6 toxicity and deficiency symptoms

A

Toxicity: Nerve damage, skin lesions

Deficiency: Anemia; seborrheic dermatitis; depression, confusion, and convulsions

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39
Q

folate

A

folic acid

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40
Q

folate primary functions

A

a. Required as enzyme cofactor for amino acid metabolism
b. Required for DNA synthesis
c. Involved in metabolism of homocysteine

41
Q

folate reliable food sources

A

Fortified cereals, enriched breads and grains, spinach, legumes (lentils, chickpeas, pinto beans), greens (spinach, romaine lettuce), liver

42
Q

folate toxicity and deficiency symptoms

A

Toxicity: Masks symptoms of vitamin B12 deficiency, specifically signs of nerve damage

Deficiency: Macrocytic anemia; neural tube defects in a developing fetus; elevated homocysteine levels

43
Q

vitamin B12 primary functions

A

a. Assists with formation
of blood
b. Required for healthy nervous system function
c. Involved as enzyme cofactor in metabolism of homocysteine

44
Q

vitamin B12 reliable food sources

A

Shellfish, all cuts of meat/fish/poultry, milk and dairy foods, fortified cereals

45
Q

vitamin B12 toxicity and deficiency symptoms

A

Toxicity: None known

Deficiency: Pernicious anemia; tingling and numbness of extremities; nerve damage; memory loss, disorientation, and dementia

46
Q

pantothenic acid primary functions

A

a. Assists with fat metabolism

47
Q

pantothenic acid reliable food sources

A

Meat/fish/poultry, shiitake mushrooms, fortified cereals, egg yolk

48
Q

pantothenic acid toxicity and deficiency symptoms

A

Toxicity: None known

Deficiency: Rare

49
Q

biotin primary functions

A

a. Involved as enzyme cofactor in carbohydrate, fat, and protein metabolism

50
Q

biotin reliable food sources

A

Nuts, egg yolk

51
Q

biotin toxicity and deficiency symptoms

A

Toxicity: None known

Deficiency: Rare

52
Q

vitamin C primary functions

A

a. Antioxidant in extracellular fluid and lungs
b. Regenerates oxidized vitamin E
c. Assists with collagen synthesis
d. Enhances immune function
e. Assists in synthesis of hormones, neurotransmitters, and DNA
f. Enhances iron absorption

53
Q

vitamin C reliable food sources

A

Sweet peppers, citrus fruits and juices, broccoli, strawberries, kiwi

54
Q

vitamin C toxicity and deficiency symptoms

A

Toxicity: Nausea and diarrhea, nosebleeds, increased oxidative damage, increased information of kidney stones in people with kidney disease

Deficiency: Scurvy; bone pain and fractures, depression, and anemia

55
Q

sodium primary functions

A

a. Fluid balance
b. Acid-base balance
c. Transmission of nerve impulses
d. Muscle contraction

56
Q

sodium reliable food sources

A

Table salt, pickles, most canned soups, snack foods, cured luncheon meats, canned tomato products

57
Q

sodium toxicity and deficiency symptoms

A

Toxicity: Water retention, high blood pressure, loss of calcium in urine

Deficiency: Muscle cramps, dizziness, fatigue, nausea, vomiting, mental confusion

58
Q

potassium primary functions

A

a. Fluid balance
b. Transmission of nerve impulses
c. Muscle contraction

59
Q

potassium reliable food sources

A

Most fresh fruits and vegetables: potatoes, bananas, tomato juice, orange juice, melons

60
Q

potassium toxicity and deficiency symptoms

A

Toxicity: Muscle weakness, vomiting, irregular heartbeat

Deficiency: Muscle weakness, paralysis, mental confusion, irregular heartbeat

61
Q

phosphorus primary functions

A

a. Fluid balance
b. Bone formation
c. Component of ATP, which provides energy for our bodies

62
Q

phosphorus reliable food sources

A

Milk/cheese/yogurt, soy milk and tofu, legumes (lentils, black beans), nuts (almonds, peanuts and peanut butter), poultry

63
Q

phosphorus toxicity and deficiency symptoms

A

Toxicity: Muscle spasms, convulsions, low blood calcium

Deficiency: Muscle weakness, muscle damage, bone pain, dizziness

64
Q

chloride primary functions

A

a. Fluid balance
b. Transmission of nerve impulses
c. Component of stomach heartbeat acid (HCL)
d. Antibacterial

65
Q

chloride reliable food sources

A

Table salt

66
Q

chloride toxicity and deficiency symptoms

A

Toxicity: None known

Deficiency: Dangerous blood acid- base imbalances, irregular heartbeat

67
Q

calcium primary functions

A

a. Primary component of bone
b. Acid-base balance
c. Transmission of nerve impulses
d. Muscle contraction

68
Q

calcium reliable food sources

A

Milk/yogurt/cheese (best-absorbed form of calcium), sardines, collard greens and spinach, calcium- fortified juices

69
Q

calcium toxicity and deficiency symptoms

A

Toxicity: Mineral imbalances, shock, kidney failure, fatigue, mental confusion

Deficiency: Osteoporosis, convulsions, heart failure

70
Q

magnesium primary functions

A

a. Component of bone
b. Muscle contraction
c. Assists more than 300 enzyme systems

71
Q

magnesium reliable food sources

A

Greens (spinach, kale, collard greens), whole grains, seeds, nuts, legumes (navy and black beans)

72
Q

magnesium toxicity and deficiency symptoms

A

Toxicity: None known

Deficiency: Low blood calcium, muscle spasms or seizures, nausea, weakness, increased risk of chronic diseases such as heart disease, hypertension, osteoporosis, and type 2 diabetes

73
Q

sulfur primary functions

A

a. Component of certain B vitamins and amino acids
b. Acid-base balance
c. Detoxification in liver

74
Q

sulfur reliable food sources

A

Protein-rich foods

75
Q

sulfur toxicity and deficiency symptoms

A

Toxicity: None known

Deficiency: None known

76
Q

selenium primary functions

A

a. Required for carbohydrate and fat metabolism

77
Q

selenium reliable food sources

A

Nuts, shellfish, meat/ fish/poultry, whole grains

78
Q

selenium toxicity and deficiency symptoms

A

Toxicity: Brittle hair and nails, skin rashes, nausea and vomiting, weakness, liver disease

Deficiency: Specific forms of heart disease and arthritis, impaired immune function, muscle pain and wasting, depression, hostility

79
Q

fluoride primary functions

A

a. Development and maintenance of healthy teeth and bones

80
Q

fluoride reliable food sources

A

Fish, seafood, legumes, whole grains, drinking water (variable)

81
Q

fluoride toxicity and deficiency symptoms

A

Toxicity: Fluorosis of teeth and bones

Deficiency: Dental caries, low bone density

82
Q

iodine primary functions

A

a. Synthesis of thyroid hormones
b. Temperature regulation
c. Reproduction and growth

83
Q

iodine reliable food sources

A

Iodized salt, saltwater seafood

84
Q

iodine toxicity and deficiency symptoms

A

Toxicity: Goiter

Deficiency: Goiter, hypothyroidism, cretinism in infant of mother who is iodine deficient

85
Q

chromium primary functions

A

a. Glucose transport
b. Metabolism of DNA and RNA
c. Immune function and growth

86
Q

chromium reliable food sources

A

Whole grains, brewers yeast

87
Q

chromium toxicity and deficiency symptoms

A

Toxicity: None known

Deficiency: Elevated blood glucose and blood lipids, damage to brain and nervous system

88
Q

manganese primary functions

A

a. Assists many enzyme systems
b. Synthesis of protein found in bone and cartilage

89
Q

manganese reliable food sources

A

Whole grains, nuts, leafy vegetables, tea

90
Q

manganese toxicity and deficiency symptoms

A

Toxicity: Impairment of neuromuscular system

Deficiency: Impaired growth and reproductive function, reduced bone density
Impaired glucose and lipid metabolism, skin rash

91
Q

iron primary functions

A

a. Component of hemoglobin in blood cells
b. Component of myoglobin in muscle cells
c. Assists many enzyme systems

92
Q

iron reliable food sources

A

Meat/fish/poultry (best-absorbed form of iron), fortified cereals, legumes, spinach

93
Q

iron toxicity and deficiency symptoms

A

Toxicity: Nausea, vomiting and diarrhea; dizziness, confusion; rapid heartbeat, organ damage, death

Deficiency: Iron-deficiency microcytic (small red blood cells), hypochromic anemia

94
Q

zinc primary functions

A

a. Assists more than
100 enzyme systems
b. Immune system function
c. Growth and sexual maturation
d. Gene regulation

95
Q

zinc reliable food sources

A

Meat/fish/poultry (best-absorbed form of zinc), fortified cereals, legumes

96
Q

zinc toxicity and deficiency symptoms

A

Toxicity: Nausea, vomiting, and diarrhea; headaches, depressed immune function, reduced absorption of copper

Deficiency: Growth retardation, delayed sexual maturation, eye and skin lesions, hair loss, increased incidence of illness and infection

97
Q

copper primary functions

A

a. Assists many enzyme systems
b. Iron transport

98
Q

copper reliable food sources

A

Shellfish, organ meats, nuts, legumes

99
Q

copper toxicity and deficiency symptoms

A

Toxicity: Nausea, vomiting, and diarrhea; liver damage

Deficiency: Anemia, reduced levels of white blood cells, osteoporosis in infants and growing children

Anaphy (PHBIOSCI 18) (5 decks)

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