vitamins and minerals Flashcards
Thiamine: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
B1
1. energy metabolism, muscle contraction
2. Beriberi - fatigue and poor memory
3. very rare
4. nuts and seeds
Riboflavin: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
B2
1. energy metabolism, cell growth
2. ariboflavinosis: skin disorders, swelling of mouth and throat
3. very rare
4. fortified foods
niacin: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
B3
1. energy metabolism, make cholesterol
2. pellegra, dermatitis, diarrhea
3. skin flush, dizziness
4. chicken and beef
pantothenic acid: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
B5
1. energy metabolism, build fats
2. headache, fatigue
3. very rare, but diarrhea and digestive tract distress
4. chicken and beef
Pyridoxine: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
B6
1. energy metabolism, homocysteine homeostasis
2. anemia, skin conditions
3. nausea and loss of control of body movements
4. chicken and beef
Biotin: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
B7
1. energy metabolism and cell cignalling
2. hair loss, red eyes
3. very rare
4. beef and eggs
Folate: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
B9
1. Form DNA, protein metabolism
2. neural tube defects in embryo, megaloblastic anemia
3. nausea, bloating
4. dark green veggies
Cobalamin: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
B12
1. energy metabolism, form RBCs
2. anemia, fatigue
3. very rare
4. chicken and beef
Vitamin C: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- critical for collagen formation, metabolism of protein
- scurvy, fatigue and gum inflammation
- diarrhea, nausea
- red peppers, citrus fruits
Vitamin A: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- eyesight, gene expression
- severe dry eyes, dry skin or hair
- vision changes, bone pain
- carrots, kale
Vitamin D: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- homeostasis of calcium, cell growth
- rickets, soft bones, osteomalacia, soft bones
- anorexia, weight loss
- fatty fish, fortified milk
Vitamin E: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- cell signalling and neutralizing free radicals
- movement difficulties, peripheral neuropathy
- very rare
- vegetable oil, nuts
Vitamin K: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- blood clotting, helps produce healthy bone tissue
- bleeding, hemorrhaging
- no
- spinach, broccoli
Calcium: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- important messenger within cells, muscle and heart contraction
- osteoporosis-> fractures, numbness and muscle spasms
- abdominal pain and bone pain
- dairy, eggs
Phosphorus: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- hardens bones and teeth, helps form phospholipids
- anorexia, muscle weakness
- no
- salmon, cheese
Sodium: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- electrolyte that facilitates function of nerves, helps maintain fluid balance extracellularly
- hyponatremia: nausea, vomiting
- thirst, weakness, nausea
- salted animal products, table salt
Potassium: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- maintain fluid balance intracellularly, helps facilitate nerve impulses
- individual: may feel tired, have weakness
- usually not a problem with functioning kidneys, those without: muscle weakness, heart irregularities
- bananas, lentils
Chloride: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- maintain fluid balance, electrical activity
- no symptoms
- no symptoms
- table salt, tomatoes
Magnesium: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- energy metabolism, protein synthesis
- loss of appetite, nausea
- rare but muscle weakness and tiredness
- nuts, spinach
Sulfur: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- synthesis of amino acids, decrease cellular damage through glutathione peroxidase
- protein deficiency symptoms,
- diarrhea, colitus
- protein rich foods
Iron: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- needed for oxygen transport, helps in muscle cell energy metabolism
- iron deficiency anemia, fatigue, hair loss
- faintness, nausea
- red meat, poultry
Zinc: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- gene expression, immune function
- slowed growth, impaired immunity
- nausea and vomiting
- legumes, dairy products
Manganese: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- catalyzes reactions for energy metabolism, bone development
- epilepsy, osteoporosis
- tremors, muscle spasms
- nuts, chickpeas
Copper: 2 functions, symptoms of deficiency, symptoms of toxicity, sources
- Red blood cell production, iron absorption
- iron deficiency anemia, tremors, tingling sensations
- vomiting, diarrhea
- beef liver, potatoes
