Vitamins and Minerals Flashcards
What does vita mean?
life
Where are vitamins obtained from? What are they made by?
vitamins are made by plants and animals that our body CANNOT produce. They must be obtained from foods we eat.
What is the chemical structure of a vitamin?
They are organic molecules with a carbon backbone
How much of a vitamin is require?
required in very small (micro) amounts
What are the functions of vitamins?
- protection -> helping our immune system fight against infections
- help build healthy tissues and hormes
- antioxidants -> protecting cells and tissues from damage
- help turn carbohydrates, proteins and fats we eat into enry our bodies can use
What types of vitamins are there?
fat soluble and water soluble
Which vitamins are fat soluble?
K A D E
What does it mean to be a fat soluble vitamin?
It means it cannot dissolve in water or body fliuds. Excess amounts that are stored in the liver and other fatty tissues which may lead to a build up of toxic concentrations.
can fat soluble vitamins be eliminated in urine?
NO
Which vtaimins are water soluble?
the 8 different B vitamins
- thiamine (B1)
- riboflavin (B2)
- niacin (B3)
- folate
- vitamin B12
- vitamin B6
- biotin
- pantothenic acid
AND
vitamin C (asborbic avid)
Where are water soluble vitamins found within the body?
They are dissolved in water and are NOT stored by the body
How are excess amounts of water soluble vitamins passed out of the body?
Urine
What are good sources of vitamin A?
- orange vegetables
- broccoli & green leafy vegetables
- liver
- fish liver oils
- egg yolks
- butter and cheese
What does vitamin A contribute to within the body?
- essential for good eyesight, healthy skin, reproduction and growth,
- essential to tissues of the respiratory and digestive tracts
- it strengthens the immun system to help fight infections
- aids in the growth and reproduction of hair, bones and teeth
- help in protecting the body against certain forms of cancer
Where is Vitamin A deficiency common?
In many developing countries as residents have limited access to animal products and food containing beta-carotene due to poverty
What are symptoms of vitamin A deficiency?
- blindness -> which starts out as night blindness
- and increased risk of infections
What are the health risks of too much vitamin A
too much vitamin A can be toxic. Arctic explorers who ate polar bear liver experienced a range of symptoms including death.
How is vitamin D unique?
the body and syntehsize all it needs with the help of sunlight
What does vitamin D do for the body?
- it enhances calcium absoprtion for strong bones and teeth
- helps the immune system, brain, nervous system, skin and muscles
What is vitamin D deficiency called?
rickets
What can low levels of vitamin D lead to?
softening of the bones and a decreases in the ability of the body to fight infections
What happens when there is an excess of vitamin D?
it may be toxic to the body + anorexia and calcium deposits in soft tissue
How does vitamin D get produced from sunlight?
When UV light from the sun shines on a cholesterol compound in human skin the compound is transformed into vitamin D precursor
How does skin tone and vitamin D relate?
Dark skinned people require longer exposure to direct sun than light skinned for vitamin D production
What are good food sources of vitamin D
- Egg yolks
- Liver
- Fatty fish & their oil
- Fortified milk
What is another name for vitamin E?
Tocopherol
What is vitamin E
It is an antioxidant that defends the body against oxidative damage
Does the body store vitamin E
What does vitamin E do in the body?
it helps form red blood cells, muscles &
other tissues and helps in protecting the body against certain forms of cancer and in reducing the risk of heart disease
How rare is vitamin E deficiency?
Vitamin E deficiency rare in humans since the vitamin is found in many foods
What are good food sources fo vitamin E?
- Vegetable and seed oils
- Soybean oil
- Corn oil & sunflower oil
- Leafy green vegetables
- Whole grains
- Liver
- Egg yolks
- Nuts
- Seeds
What is an examples of a coenzyme?
B vitamins
What are coenzymes?
molecules that combines with an enzyme for it to function properly
What does vitamin K do?
Helps make proteins that helps clot blood and is necessary for bone formation
Where can vitamin K be obtained from?
intestinal bacteria that synthesize vitamin K or green leafy vegetables
SLIDE 17
The active forms of thiamin, riboflavin, niacin,
pantothenic acid and biotin participate in the
release of energy from carbohydrate, fat and
protein
* Vitamin B6 helps the body use amino acids to
make proteins
* Folate and vitamin B12 help cells to multiply,
important for cells that reproduce frequently
What is another name for vitamin B1?
Thiamine
What does vitamin B1 do?
Works with carbohydrate to produce energy
What is vitamin B1 needed for?
muscular, cardiovascular,
nervous and gastrointestinal systems It promotes proper nerve function (transmission of nerve impulse)
When is vitamin B1 particularly important?
during pregnancy,
breastfeeding and adolescence
What is Thiamine deficiency called?
beriberi
What happens during beriberi?
edema (fluid
accumulation) or muscle wasting, heart
problems, mental disorders and memory loss
Where is vitamin B1 found?
liver, pork, whole unrefined grains
and some fruits
True or false - vitamin B1 (thiamine) is easily destroyed in cooking
true
what is another name for vitamin B2?
riboflavin
What is vitamin B12 needed for?
Needed for metabolism of all foods & the release of
energy and it is essential to the functioning of vitamin B6 and vitamin
B3
Where is vitamin B2 found?
liver, milk, other diary products (eg. Cheese,
yogurt), grains, green vegetables
What are some signs of the lack of riboflavin (vitamin B2)
dryness, swelling around the corners of the mouth & eyes, red & itchy eyes and sensitivity to light
What happens when there is a vitamin B2 deficiency in infants?
at risk of anemia, poor
digestive function, poor bone formation and a suppressed immune system
What is another name for vtamin B3?
Niacin
what is vitamin B3 needed for? What does it do?
*Needed in many enzymes that convert food to
energy
AND
* Helps maintain a healthy digestive tract,
nervous system & skin
What is vitamin B3 deficiency called?
pellagra
WHen is pellagra prevalent?
In diets relying on corn for the protein source
What does pellagra cause?
THE 3 Ds:
- dermatitis (flaky skin)
- dementia (anxiety, delirium)
- diarhea
Where is vitamin B3 (niacin) found
in meat (chicken, beef, tuna, fish), enriched grains & cereal, peanuts, green leafy vegetables and all protein-containing
foods
What is another name for Folate?
folic acid
What does folate do? What is it essential for?
- Helps to make DNA, necessary for new
cells - Essential for the production &
maintenance of new cells
What is a neural tube defect?
a brith defect of the brain & spinal cord in developing babies
What is a neural tube defect associated with in terms of parental vitamin deficiencies?
Folate deficiency
Women of childbearing age should consume
a folate supplement as prevention, since the
defects occur in the first days or weeks of
pregnancy.
Where is folate commonly found?
- Found in green, leafy vegetables, lentils,
dried beans and peas, citrus fruits - Folate is added to cereals, but also found in
asparagus, and beef liver
Where is vitamin B6 found?
meat, fish, poultry, eggs, green vegetables, avocado, spinach, broccoli, noncitrus fruits, liver, soy products, whole grain cereals, potatoes
What does vitamin B6 do? What is it needed for?
- Needed for absorption and metabolism of protein & absorption of carbohydrates
- Helps form red blood cells
- Promotes nerve & brain function
- Helps make body protein
Vitamin B12 works closely with another vitamin. What is it?
Folate. It is involved in proper nerve function
What are the symptoms + progression of vitamin B12 deficiency?
begin with anemia, but
more severe symptoms such as paralysis and
malfunctioning of nerves occur if deficiency
continues.
What are vitamin B12 sources?
B12 is only available through animal sources,
such as cheese, and meat, so vegans, vegetarians, may become deficient.
What is another name for vitamin B8?
biotin
Where is vitamin B8 found?
in almost all foods. Thus, healthy people eating ordinary diets are not
at risk for deficiencies.
What is vitamin B8 important for?
Important in energy metabolism, as coenzymes for metabolism of carbohydrate, fat and proteins
What is another name for vitamin B5?
pantothenic acid
What is vitamin B5 (pantothenic acid) important for?
Important in energy metabolism & in the manufacture of hormones and chemicals that regulate nerve function
Where can pantothenic Acid (vitamin B5) be found?
- Abundant in animal tissues,
meat, fish, chicken - Also found in whole grain
cereals, legumes, avocados,
broccoli
What is vitamin C important for?
- the formation of collagen – connective
tissue. - Acts as an antioxidant protecting the body, and in
immune system function
Helps bind tissues and cells together - Strengthens blood vessel walls
- Helps maintain healthy gums
- Aids in the absorption of iron in plant foods
- Strengthens resistance to infection
Where is vitamin C or ascorbic acid usually found?
in citrus fruit but also broccoli and red pepper.
What is the important of water?
- Clears tissues and blood of wastes
- Serves as a solvent for minerals, vitamins, amino
acids, glucose, and other small molecules - Actively participates in many chemical reactions
- Serves as a shock absorber in eyes, spinal cords,
joints - Aids in maintaining the body’s temperature
How much water should a person drink?
Under normal conditions adults need between
1 and 1.5 milliliters of water from all sources
for each calorie spent in the day -> DO THE MATH
What are signs of regular dehydration?
Thirst
– Sudden weight loss
– Rough dry skin, dry mouth, throat, body linings
– Rapid pulse
– Low blood pressure
What are signs of severe dehydration?
– Pale skin
– Bluish lips, fingertips
– Confusion, disorientation
– Rapid, shallow breathing
– Thickening of blood
– Shock, seizures
– Coma, death
What is severe dehydration?
a loss of more than 5% of your body weight
What is the most abundant mineral in the body?
calcium
Where is 99% of the calcium stored?
in bones and teeth
What’s needed for bone formation?
calcium and phosphorus
Recommended intakes are highest for
adolescents since bone growth is
active.
* Adults after 40 begin to lose bone
density, and need to get sufficient
calcium.
W
Whats the function of calcium?
- Bone & tooth formation
- Blood clotting
- Nerve & muscle function
What are some food sources of calcium?
dairy products, broccoli, turnip, dark green vegetables, legumes
What are symptoms of calcium deficiency?
Impaired growth, loss of bone mass
What are the functions of phosphorus?
- Phosphorus is a part of the DNA and RNA
of every cell, - essential for growth
and renewal of tissues - Bone & tooth formation, acid-base
balance
What does a phosphorus deficiency look like?
Weakness, loss of minerals from bone,
calcium loss
What are good food sources of phosphorus?
dairy products, meats, and legumes,
grains
What is the function magnesium?
- Critical to many cell functions as a part of the enzyme
machinery - Magnesium is also important for proper functioning of the
heart
What does magnesium deficiency look like?
may be related to cardiovascular
disease, heart attack, and high blood pressure
What are good food sources of magensium?
spinach, avocado, yogurt and black beans, whole grains, green
& leafy vegetables
What is the amount of sodium most
diets contain?
more than
2300 mg
What is sodium’s function?
- Sodium is a major part of the body’s fluid and
electrolyte balance and acid-base balance - Water balance & nerve function
What does a sodium deficiency look like?
Muscle cramps, reduced appetite
What is a good source of sodium?
table
What happens when there is excess sodium?
- High intake of sodium causes temporary
higher blood pressure as more water is
needed to offset the amount of salt in the
body - Excess sodium is filtered by the kidneys while
they also remove excess water with the salt.
What is the function of potassium?
It plays a major role in maintaining fluid and electrolyte balance, and it is critical for maintaining the heartbeat
What are good food sources of potassium?
- Many fruits: bananas, melons, and
baked potato - Meats, dairy products, grains
What does potassium deficiency look like?
Muscular weakness, paralysis,
nausea, heart failure
Iodine is needed in very small amounts.
What is the function of iodine?
It is a part of thyroxine a hormone made by the thyroid
gland.
* This hormone regulates basal metabolic rate
What does an iodine deficiency look like?
In iodine deficiency the cells of the thyroid enlarge and can
become a visible lump (GOITER), in pregnant women the
deficiency results in serious mental retardation of the child.
What are good food sources of iodine?
- All table salt: table salt is iodized in Canada
- Seafood
Where is most of the iron in the body found?
in hemoglobin in red
blood cells, or myoglobin in muscle cells
What does Iron do?
it helps the hemoglobin and myoglobin proteins to hold and carry oxygen
The body recycles the iron that is in blood cells, so bleeding
can cause significant iron loss
What is iron deficiency called?
anemica
What is anemia
iron deficiency where red blood cells don’t cotain enough hemoglobin
What are symptoms of anemia?
- a diminished supply of
oxygen, resulting in tiredness, apathy and a tendency to
feel cold. - Weakness
- Impaired immunity
Women require _____ more iron in their diet than men.
1.5 times
What are good food sources of iron?
spinach, swiss chard, enriched
cereal and red meat, eggs, legumes, whole grains,
green leafy vegetables
