Vitamins and Essential Minerals Flashcards
fat-soluble vitamins
vitamin A (retinol, retinal, retinoic acid)
vitamin D (cholecalciferol)
vitamin E (tocopherol)
vitamin K (phylloquinone, menaquinone, menadione)
water-soluble vitamins
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)
major minerals
sodium
potassium
phosphorus
chloride
calcium
magnesium
sulfur
trace minerals
selenium
fluoride
iodine
chromium
manganese
iron
zinc
copper
vitamin A
retinol, retinal, retinoic acid
vitamin D
cholecalciferol
vitamin E
tocopherol
vitamin K
phylloquinone, menaquinone, menadione
vitamin B1
thiamine
vitamin B2
riboflavin
vitamin B6
pyridoxine, pyridoxal, pyridoxamine
vitamin B12
cobalamin
vitamin C
ascorbic acid
vitamin A primary functions
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
vitamin A reliable food sources
Preformed retinol: Beef and chicken liver, egg yolks, milk
Carotenoid precursors: Spinach, carrots, mango, apricots, cantaloupe, pumpkin, yams
vitamin A toxicity and deficiency symptoms
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
vitamin D primary functions
a. Regulates blood calcium levels
b. Maintains bone health
c. Assists cell differentiation
vitamin D reliable food sources
Canned salmon and mackerel, milk, fortified cereals
vitamin D toxicity and deficiency symptoms
Toxicity: Hypercalcemia
Deficiency: Rickets in children; osteomalacia and/or osteoporosis in adults
vitamin E primary functions
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
vitamin E reliable food sources
Sunflower seeds, almonds, vegetable oils, fortified cereals
vitamin E toxicity and deficiency symptoms
Toxicity: Rare
Deficiency: Hemolytic anemia; impairment of nerve, muscle, and immune function
vitamin K primary functions
a. Serves as a coenzyme during production of specific proteins that assist in blood coagulation and bone metabolism
vitamin K reliable food sources
Kale, spinach, turnip greens, brussel sprouts
vitamin K toxicity and deficiency symptoms
Toxicity: None known
Deficiency: Impaired blood clotting; possible effect on bone health
vitamin B1 primary functions
a. Required as enzyme cofactor for carbohydrate and amino acid metabolism
vitamin B1 reliable food sources
Pork, fortified cereals, enriched rice and pasta, peas, tuna, legumes
vitamin B1 toxicity and deficiency symptoms
Toxicity: None known
Deficiency: Beriberi; fatigue, apathy, decreased memory, confusion, irritability, muscle weakness
vitamin B2 primary functions
a. Required as enzyme cofactor for carbohydrate and fat metabolism
vitamin B2 reliable food sources
Beef liver, shrimp, milk and dairy foods, fortified cereals, enriched breads and grains
vitamin B12 toxicity and deficiency symptoms
Toxicity: None known
Deficiency: Ariboflavinosis; swollen mouth and throat; seborrheic dermatitis; anemia
niacin primary functions
a. Required for carbohydrate and fat metabolism
b. Plays role in DNA replication and repair and cell differentiation
niacin
nicotinamide, nicotinic acid
niacin reliable food sources
Beef liver, most cuts of meat/fish/poultry, fortified cereals, enriched breads and grains, canned tomato products
niacin toxicity and deficiency symptoms
Toxicity: Flushing, liver damage, glucose intolerance, blurred vision differentiation
Deficiency: Pellagra; vomiting, constipation, or diarrhea; apathy
vitamin B6 primary functions
a. Required as enzyme cofactor for carbohydrate and amino acid metabolism
b. Assists synthesis of blood cells
vitamin B6 reliable food sources
Chickpeas (garbanzo beans), most cuts of meat/fish/poultry, fortified cereals, white potatoes
vitamin B6 toxicity and deficiency symptoms
Toxicity: Nerve damage, skin lesions
Deficiency: Anemia; seborrheic dermatitis; depression, confusion, and convulsions
folate
folic acid