Vitamins And minderals Flashcards
Sources: yellow and orange fruits, green leafy veg, fish, liver, sweet potato
Def: night blindness - IS reversible
Vitamin A
Sources: sunlight, egg yolk, fortified milk
Vitamin D
Sources: vegetable oils, whole grains, green vegetables, almonds
Vitamin E
Sources: spinach, kale, broccoli, green leafy veg
vitamin K
Sources: grains, wheat germ, pork (BEST SOURCE), liver
- Increased CHO = increased need for this vit
- Def: beriberi, memory loss, muscle weakness, increased plasma pyruvate
Thiamin (B1)
Def: chellosis (cracked lips) and stomatitis (inflammation of the mouth) - affects cells with rapid turnover
- destroyed by UV light
- energy release from proteins
Ribofalvin (B2)
Def: dermatitis and diarrhea
Metabolism of CHO, Pro, and fat
Niacin (B3)
Sources: fortified dry cereal, liver, kidneys, green leafy vegetables, citrus, lentils, beans
Def: anemia and fatigue
Folic Acid
AA metabolism = increased protein = increased need for this vitamin
- digestion and absorption of proteins
- Source: meat, wheat, corn, yeast, pork, ready to eat cereals
Pyridoxine (B6)
Sources: animal foods
-Removal of the ileum –> deficiency in this vitamin –> macrocytic megalobastic anemia
Cyanocobalamin (B12)
synthesis of F.A. – synthesized by intestinal bacteria
pantothenic acid (B5)
Source: citrus fruits, dark green and yellow vegetables
- Most easily destroyed vitamin
- Produces collagen
Vitamin C
Sources: Liver, kidneys, egg yolk, yeast
- Synthesized by intestinal bacteria
- fatty acid synthesis coenzyme
Biotin (B7)
- regulated by PTH
- most abundant mineral in the body
- Blood clotting, cardiac function, nerve transmission, smooth muscle contractility
- Deficiency = tetany (irregular muscle contractions)
Calcium
sources: animal proteins
phosphorus
Heme iron; Most absorbable form of iron
ferrous iron
Animal products: Meat, poultry, pork, fish
best for assessment of iron levels
serum ferritin
Non-heme food form of iron
ferric iron
Plants, beans, lentils, spinach
heme iron
increased absorption; meat fish poultry
non-heme iron
decreased absorption; cereals and vegetables
Gastric juice, vitamin C, Ca if oxolates are present all _________ iron absorption
Increase
Eggs, tea, milk, and cheese all ________ iron absorption
decrease
Def: spoon shaped nails
Iron
Increased protein, Ca, or vitamin D requires increased _________
Magnesium
Sources: meat, liver, eggs, fish
- increased taste acuity
- enhances insulin action
zinc
Sources: livery, kidney, shellfish
LOW serum levels = wilson’s disease
copper
- aids in insulin action
- required for maintaining glucose metabolism
chromium
two minerals important for glucose metabolism
zinc and chromium
Sources: fruits, veg, meat
Def: cardiac arrhythmias
potassium
Sources: animal proteins (meat, fish, eggs, poultry)
sulfure
Increased energy expenditure increases the needs of which 4 vitamins?
Thiamin, niacin, pantothenic acid, riboflavin
NaCl = ______% sodium?
40%
One tsp salt = 6 gm NaCl –> how many mg of Na?
6 gm = 6,000 mg * .4 = 2,400 mg Na
