Vitamins and Minerals Flashcards
Thiamin (B1):
Properties, Function and Deficiency symptoms
Properties:
- lost in an alkaline environment and high temp
Function:
- CHO oxidation
- pyruvate metabolism
Deficiency symptoms:
- Beri beri
- Wernicke-Korsakoff
- memory loss, muscle weakness, foot drop
- decreased erythrocyte transketolase
- increased plasma pyruvate
What are some sources of thiamin?
Grains
Wheat
Germ
Pork
Liver
Turkey
Riboflavin (B2):
Properties, Function, Deficiency symptoms
Properties:
- lost in UV light (the reason milk containers are opaque during processing)
Function:
- energy released from protein
- RBC formation
Deficiency symptoms:
- growth failure
- cheilosis: cracked mouth
- stomatitis: cracked sides of mouth, sore throat
- magenta tongue
Niacin (B3):
Properties, Functions, Deficiency Symptoms
Properties:
- tryptophan = precursor
- essential in all cells for energy metabolism
- high intake causes flushing
Functions:
- metabolism of CHO, protein, fat
Deficiency symptoms:
- thick beefy red tongue
- Pellagra aka four D’s (dementia, dermatitis, diarrhea, death)
- Petechiae aka deficiency of niacin, EFAs, vit C
- rash in the sunlight
What are some sources of riboflavin?
Kidney
Liver
Yeast
Milk
What are some sources of niacin?
Protein
Peanuts
Rice
Ready to eat cereals
Yeast
Milk
Chicken
Pantothenic Acid (B5):
Function, Deficiency Symptoms
Function:
- coenzyme A - energy
- synthesis of fatty acids
Deficiency symptoms:
- rare deficiency
- paresthesia in foot
What are some sources of pantothenic acid?
animal foods, grains, legumes
Pyridoxine (B6):
Properties, Functions, Deficiency symptoms
Properties:
- INH-ioniazid = B6 antagonist
Functions:
- coenzyme in AA metabolism (deamination, transamination)
Deficiency symptoms:
- dermatitis
- glossitis
- seizures
- anemia
- peripheral neuropathy
What are some sources of pyridoxine?
Pork, meat
Liver
Corn
Wheat
Yeast
Ready to eat cereals
Biotin (B7):
Properties, functions, Deficiency Symptoms
Properties:
- made by intestinal bacteria
- inactivated by avidin (protein in raw egg whites)
Functions:
- coenzyme in FA synthesis
- converts pyruvate to oxaloacetate in gluconeogenesis
Deficiency symptoms:
- muscle pain
- dermatitis
- glossitis
What are some sources of biotin?
Yeast
Egg yolk
Liver
Kidney
Folate (B9):
Properties, functions, Deficiency Symptoms
Properties:
- PABA is a precursor
- zinc dependent
Functions:
- DNA synthesis
- RBC production in bone marrow
- Helps prevent NTD (spina bifida)
Deficiency Symptoms:
- megaloblastic macrocytic anemia
- diarrhea
- fatigue
- irritability
- dyspnea
What are some sources of folate?
fortified cereals, liver, citrus fruits, green leafy veggies
Cyanocobalamin (B12):
Properties, Functions, Deficiency Symptoms
Properties:
- contains cobalt
- bound by IF in gastric juices
Functions:
- coenzyme in protein synthesis
- forms RBC
Deficiency symptoms:
- megaloblastic macrocytic anemia
- pernicious anemia d/t reduced IF s/p gastrectomy
What are some sources of B12?
meat, dairy, eggs
Vitamin K:
Properties, Functions, Deficiency Symptoms
Properties:
- synthesized by bacteria in the lower intestinal tract
- no toxicity symptoms
Functions:
- helps with blood coagulation via production of prothrombin in the liver
- given pre-surgery
- Ca metabolism
Deficiency symptoms:
- hemorrhage
- affected by mineral oil + anticoagulants
What are some sources of vitamin K?
dark leafy veggies
Vitamin E:
Properties, Functions and Deficiency Symptoms
Properties:
- least toxic of the fat-soluble vitamins
- UL = 1000 mg
Functions:
- antioxidant
- works against hemolysis of RBC
Deficiency Symptoms:
- hemolytic anemia
What are some sources of vitamin E?
vegetable oil (cottonseed), green veggies, almonds
Vitamin D:
Properties, Functions, Deficiency Symptoms
Properties:
- cholesterol is a precursor
Functions:
- Ca and P metabolism
(promotes Ca absorption in the gut)
Deficiency Symptoms:
- rickets and osteomalacia
What are some sources of vitamin D?
Fortified milk
Egg yolks
Mushrooms
Sunlight
Vitamin A:
Properties, Functions, Deficiency Symptoms
Properties:
- pro-vitamin, carotene precursor
- toxic level = 10,000 microg
Functions:
- helps with vision and skin
Deficiency Symptoms:
- night blindness
- corneal damage
- bitots spots
- dry, scaly skin
What are some sources of vitamin A?
yellow/orange fruits
green leafy veggies
What are some fat-soluble supplements that you should take with oils or fats to enhance absorption?
ADEK, CoQ10, omega-3s, curcumin
Vitamin C:
Properties, Functions, Deficiency Symptoms
Properties:
- most easily destroyed
- antioxidant destroyed by heat, alkaline pH, oxidation
Functions:
- makes collagen
- wound healing
- aids iron absorption
Deficiency symptoms:
- scurvy
- poor wound healing
- bleeding gums
- petechiae
What are some sources of vitamin C?
citrus fruits, potatoes, papaya, dark green and yellow veggies
Iron:
Properties, Functions, Deficiency Symptoms
Properties:
- trace mineral
- part of hemoglobin
Functions:
- oxygen transport
Deficiency symptoms:
- pale tongue
- pale conjunctivae
- fatigue, anemia
- spoon-shaped nails
- pica
- excess zinc supplementation
What are some sources of iron?
Heme (any protein WITH blood)
Non-heme (any protein source WITHOUT blood)
Chromium:
Properties, Functions, Deficiency symptoms
Properties:
- absorption enhanced by vitamin C and B3
Functions:
- aids insulin action
- glucose metabolism
Deficiency symptoms:
- insulin resistance
What are some sources of chromium?
Potatoes
Oyster
Yeast
Liver
Copper:
Properties, Functions, Deficiency Symptoms
Properties:
- attached to protein
Functions:
- Hemoglobin synthesis
- aids iron absorption
Deficiency symptoms:
- microcytic anemia
- neutropenia
- Wilson’s disease
- low serum Cu
- excess zinc supplementation
What are some sources of copper?
liver, kidney, shellfish
Calcium:
Properties, Functions, Deficiency Symptoms
Properties:
- most abundant mineral
- regulated by PTH
- vit D, acid and lactose aid absorption
Functions:
- blood clotting
- cardiac function
- nerve transmission
- smooth muscle contractility
Deficiency symptoms:
- hypocalcemia –> tetany (muscle spasms)
What are some sources of calcium?
dairy, leafy veggies and legumes
Phosphorus:
Properties, Functions, Deficiency symptoms
Properties:
- 2nd most abundant mineral
- part of DNA, RNA and ATP
Functions:
- phospholipids transport fat through lymph and blood
- in bones and teeth
Deficiency symptoms:
- rare
- excess = itching, darkening of skin, fractures (chronic)
What are some sources of phosphorus?
meat, dairy, fish, eggs, inorganic processed foods with phos additives
Magnesium:
Properties, Functions, Deficiency symptoms
Properties:
- part of chlorophyll
- 50% in bones, 50% in cells
Functions:
- protein and FA synthesis
- stabilizes structure of ATP
- high protein, Ca, Vit D increases need
Deficiency symptoms:
- rare, tremors
What are some sources of Magnesium? Which sources have the most amount of Mg?
milk, bread, chocolate
Seeds and nuts have the most amount of Mg
Myo-Inositol:
Properties, Functions
Properties:
- in plants as phytic acid
- related to sugar
- contains Phos
-vitamin-like factor
Functions:
- binds Ca, zinc, iron
- part of the membrane structure
What are some sources of myo-inositol?
leafy green veggies, other husks of cereals
Selenium:
Properties, Functions, Deficiency symptoms
Properties:
- cooperates with vitamin E
Functions:
- antioxidant
- tissue respiration
Deficiency symptoms:
- myalgia
- cardiac myopathy
What are some sources of selenium?
soil, grains, poultry, fish, dairy
Manganese:
Properties, Functions, Deficiency symptoms
Properties:
- trace mineral
Functions:
- CNS
Deficiency symptoms:
- rare
What are some sources of manganese?
whole grains, legumes, nuts
Sulfur:
Properties, Functions
Properties:
- part of AAs cysteine, homocysteine and methionine
Functions:
- component of organic molecules
Choline:
Properties, Functions
Properties:
- components of lecithin
Functions:
- transports lipids as acetylcholine
Zinc:
Properties, Functions, Deficiency symptoms
Properties:
- trace mineral
- excess leads to Cu or iron deficiency
Functions:
- increases taste acuity
- enhances insulin action
- stabilizes DNA, RNA and cell division
- important for wound healing and healthy nails
Deficiency symptoms:
- reduced immune function
- hair loss/alopecia
- poor wound healing
- hypogeusia
- sign of growth retardation
- sexual immaturity in adolescents
- BEAU’S LINES
What are some sources of zinc? What minerals decrease its absorption?
Fish
Liver
Oysters
Meat
Eggs
phytates and Cu decrease absorption
Iodine:
Properties, Deficiency symptoms
Properties:
- trace mineral
- part of thyroxine
Deficiency symptoms:
- goiter
What are some sources of iodine?
seafood, iodized salt, dairy
Fluoride:
Properties, Functions, Deficiency symptoms
Properties:
- trace mineral
Functions:
- teeth, bones
Deficiency symptoms:
- dental caries
- excess - fluorosis (brown stains)
What are some sources of fluoride?
soil, water
Potassium:
Properties, Functions, Deficiency Symptoms
Properties:
- electrolyte
Functions:
- conducts nerve impulses
- muscle contractions
Deficiency symptoms:
- hypokalemia
What are some sources of potassium?
potato, oranges, tomato, avocado, soybeans, spinach, bananas, apricots
How is vitamin D broken down in the body? (Different stages, places, etc.)
Which form of vit D is the main indicator of vit D status? Which is the active form of vit D?
Skin: 7 dehydrocholesterol + SUN = cholecalciferol
Liver: cholecalciferol + liver = 25(OH)D “calcidiol”
- main indicator of vit D status
Kidney: calcidiol –> 1,25(OH)2D “calcitriol”
- active form
What is the difference between enriched and fortified?
Enriched: mostly B vitamins (bc they’re lost faster) added to the food like cereals
Fortified: vitamin and minerals added to the food bc it didn’t originally have it
