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All Access Flashcards > Vitamins and Minerals > Flashcards

Vitamins and Minerals Flashcards

1
Q

vitamin A

A

retinol

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2
Q

vitamin D

A

calcitriol

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3
Q

vitamin E

A

tocopherol

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4
Q

vitamin K

A

phylloquinone

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5
Q

vitamin B1

A

thiamine

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6
Q

vitamin B2

A

riboflavin

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7
Q

vitamin B3

A

niacin

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8
Q

vitamin B5

A

pantothenic acid

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9
Q

vitamin B6

A

pyridoxine

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10
Q

vitamin B7

A

biotin

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11
Q

vitamin B9

A

folate

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12
Q

vitamin B12

A

cyanocobalamin

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13
Q

vitamin A facts

A

beta-carotene is a precursor to retinol and can be an antioxidant on its own

10,000 IU can be toxic - especially to pregnant women

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14
Q

vitamin A uses in the body

A

to see - involved in light reaction
cell differentiation: skin, GI tract cells, immune cells

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15
Q

vitamin A food sources

A

liver
fortified milk
yellow/orange f+v
spinach

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16
Q

vitamin A deficiency

A

early deficiency: nyctalopia (night blindness) - reversible
late deficiency: xerophtalmia - irreversible
Bitot’s spots in conjunctiva
hyperkeratosis - dry skin

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17
Q

vitamin D conversion

A

skin: sun converts cholesterol to 7-dehydrocholesterol

blood: 7-dehydrocholesterol to cholecalciferol (D3)

liver: cholecalciferol to 25OHD (calcidiol)

kidney: 25OHD to 1,25(OH)2D (calcitriol)

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18
Q

vitamin D facts

A

D2 (ergocalciferol) is the synthetic form found in supplements

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19
Q

vitamin D uses

A

helps to maintain calcium levels by increasing absorption

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20
Q

vitamin D food sources

A

egg yolks, fatty fish, fortified milk, mushrooms

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21
Q

vitamin D deficiency

A

rickets in children
osteomalacia in adults
*both cause bone softening

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22
Q

vitamin E facts

A

one of the least toxic vitamins (UL 1000mg)
can antagonize vitamin K at high levels and lead to increased bleeding

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23
Q

vitamin E uses

A

antioxidant
protects cell membrane by preventing RBC hemolysis

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24
Q

vitamin E food sources

A

vegetable oils (cottensEEd oil)
nuts
whole grains/wheat germ oil
green veggies

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25
Q

vitamin K facts

A

K1: occurs in food (phylloquinone)
K2: made by gut bacteria (menaquinone)

no toxicity symptoms

must maintain vitamin K levels with anticoagulants

vitamin K levels many decrease with mineral oil and antibiotics

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26
Q

vitamin K uses

A

needed for adequate blood clotting - carboxylates glutamic acid residues that are then used as blood clotting factors (carboxylase enzyme)

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27
Q

vitamin K foods

A

anything green
legumes

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28
Q

vitamin B1 facts

A

destroyed with heat, unless acid is added

alcohol intake displaces thiamine, must supplement

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29
Q

vitamin B1 uses

A

needed for metabolism of food for energy during pyruvate > acetyl CoA

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30
Q

vitamin B1 food sources

A

pork
liver
whole grains
wheat germ

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31
Q

vitamin B1 deficiency

A

Beri Beri
- wet: CVD
- dry: NS

Wernicke’s encephalopathy

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32
Q

vitamin B2 facts

A

destroyed by UV light (why milk is in cartons)

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33
Q

vitamin B2 uses

A

RBC production
energy metabolism (part of FADH2)
transcription and translation

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34
Q

vitamin B2 food sources

A

milk
liver
meat
fish

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35
Q

vitamin B3 facts

A

tryptophan is a precursor

nicotinic acid may help lower cholesterol (not super backed by research)

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36
Q

vitamin B3 uses

A

needed by all cells for energy metabolism and to make ATP (NAD/NADH/NADPH - electron carrier)

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37
Q

vitamin B3 food sources

A

grains
yeast
peanuts
milk
rice

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38
Q

vitamin B3 deficiency

A

pellagra - dermatitis, diarrhea, dementia, death
red tongue
skin rash

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39
Q

vitamin B5 uses

A

part of coenzyme A (CoA) which is part of acetyl CoA - very important for energy metabolism

involved in building/synthesis of fatty acids

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40
Q

vitamin B5 food sources

A

all animal products
legumes
grains

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41
Q

vitamin B5 deficiency

A

very rare
may feel tingling in feet - paresthesia

42
Q

vitamin B6 facts

A

tuberculosis medication (Isoniazid) decreases B6 levels, must supplement

B6 toxicity is irreversible and has same s/s of deficiency

43
Q

vitamin B6 uses

A

transamination
- increase protein intake will equate to increased B6 needs

44
Q

vitamin B6 food sources

A

pork
wheat
yeast
meat

45
Q

vitamin B6 deficiency

A

peripheral neuropathy
microcytic anemia
seizures
dermatitis
glossitis

46
Q

vitamin B7 uses

A

needed for fatty acid synthesis
needed to convert pyruvate to oxaloacetate (pyruvate carboxylase enzyme)

47
Q

vitamin B7 facts

A

produced by gut bacteria
inactivated by avidin - a protein in raw egg whites

48
Q

vitamin B7 food sources

A

egg yolk
yeast
liver
kidney

49
Q

vitamin B9 facts

A

needed in pregnant woman to prevent neural tube defects - 400 mg supplement + 200 mg food = 600 mg/day

PABA is a precursor that is dependent on Zn

must get rid of glutamic acid molecules to absorb

50
Q

vitamin B9 uses

A

formation of RBC and DNA

51
Q

vitamin B9 food sources

A

fortified cereals, grains, juices
foliage - f+v
legumes
citrus fruits
liver

52
Q

vitamin B9 deficiency

A

neural tube defects
macrocytic anemia
diarrhea
fatigue

53
Q

vitamin B12 uses

A

the production of RBC and transcription/translation

54
Q

vitamin B12 folate

A

contains cobalt - any food with cobalt will be rich in B12

absorbed in the ileum and requires intrinsic factor

55
Q

vitamin B12 food source

A

all animal products
fortified nutritional yeast

56
Q

vitamin B12 deficiency

A

macrocytic anemia
pernicious anemia

57
Q

vitamin C facts

A

easily destroyed by heat and oxidation

58
Q

vitamin C uses

A

antioxidant
needed to make collagen for wound healing
iron absorption
immunity (WBC)

59
Q

how does vitamin C help iron absorption

A

helps convert ferric (non-water soluble) to ferrous (water soluble) so we can absorb it

60
Q

how is collagen made

A

proline > hydroxyproline > collagen
*enzymes need vitamin C

61
Q

vitamin C food sources

A

citrus fruits
berries
kiwi
potatoes
papaya
cauliflower/broccoli
red bell pepper

62
Q

vitamin C deficiency

A

scurvy
petechiae
bleeding gums
poor wound healing

63
Q

calcium facts

A

most abundant mineral in our body

64
Q

calcium needs

A

age 1-3: 700 mg
age 4-8: 1000 mg
age 9-18 1300 mg
age 19+: 1000 mg
women 51+: 1200 mg
men 70+: 1200 mg

65
Q

how is calcium regulated in the blood

A

when levels are low, PTH increases leading to calcium leaching from the bone (parathyroid)

when levels are high, calcitonin increases leading to calcium absorption into the bone (thyroid)

66
Q

calcium uses

A

blood clotting (aids in formation of clotting factors)
cardiac, nerve, and muscle function
a part of hydroxyapatite in bone

67
Q

calcium food sources

A

dairy products
green, leafy veggies
almonds
legumes
sesame seeds
tofu

68
Q

calcium deficiency

A

tetany > involuntary spams

69
Q

iron facts

A

two forms: ferric (2+) - food form and ferrous (3+) - absorbable form

70
Q

iron absorption is increased with

A

vitamin C, heme sources, food with calcium AND oxalates

71
Q

iron absorption is decreased with

A

phytates (fibrous foods), tannins (coffee and tea), calcium

72
Q

iron uses

A

part of the hemoglobin, needed to carry oxygen to tissues

73
Q

iron food sources

A

heme: meat, poultry, fish

non-heme: legumes, grains, veggies

74
Q

iron deficiency

A

microcytic anemia (SOB, fatigue)
spoon shaped nails - koiloriychia)
pale tongue and conjunctiva

75
Q

magnesium uses

A

protein and fatty acid synthesis (cofactor)
glycolysis for energy production
strong bones and teeth (part of hydroxyapatite in bone)
muscle contraction

76
Q

magnesium facts

A

50% is found in cells, 50% is found in bones

77
Q

magnesium food sources

A

nuts
milk
avocado
whole grains
spinach
legumes
most animal foods

78
Q

magnesium deficiency

A

very rare as there are many sources
some experience tremors

79
Q

phosphorus facts

A

second most abundant mineral

80
Q

phosphorus uses

A

strong bones and teeth (part of hydroxyapatite in bone)
to create ATP
to make phospholipids
part of DNA and RNA

81
Q

phosphorous food sources

A

whole grains
organ meats
dairy/milk
beer
dark chocolate
nuts
dark colored soda
*important to know for pts with renal dx

82
Q

phosphorous deficiency

A

rare, doesn’t really occur

83
Q

zinc uses

A

insulin action
taste acuity
immunity
wound healing
growth > cell division (may be linked to growth retardation or sexual immaturity in teens)

84
Q

zinc and copper relationship

A

excess of one can lead to deficiency of another

85
Q

zinc deficiency

A

decreased taste acuity (hypogeusia)
alopecia (patchy loss of hair)
impaired wound healing
impaired immunity

86
Q

copper facts

A

part of hemoglobin
in blood it is bound to ceuroloplasmin

87
Q

copper uses

A

needed for iron absorption
the hephaestin protein (what moves iron from blood to cell) is copper dependent

88
Q

what is wilson’s disease

A

a genetic dx that causes copper to build up in the blood and become toxic
requires a low copper diet

89
Q

copper food sources

A

liver
kidney
shellfish
cashews

90
Q

copper deficiency

A

microcytic anemia
neutropenia (low WBC, increased risk of infection)

91
Q

selenium use

A

antioxidant
part of glutathione reductase and works with vitamin E in antioxidant function

needed for tissue respiration

92
Q

selenium food sources

A

brazil nuts
found in soil - any food in soil with selenium will have some
meat
fish
dairy
poultry

93
Q

selenium deficiency

A

rare, mostly occurs in countries with low selenium in soil
- myalgia (muscle pain)
- cardiomyopathy (Keshan’s dx)

94
Q

manganese use

A

CNS function
blood clotting
blood sugar control

95
Q

manganese food sources

A

most foods
whole grains
legumes
nuts

96
Q

manganese deficiency

A

rare and unlikely

97
Q

fluoride uses

A

strong bones and teeth
*too much can cause mottled/decayed teeth

98
Q

fluoride food sources

A

water and soil

99
Q

fluoride deficiency

A

dental caries

100
Q

iodine uses

A

converts T4 to T3

101
Q

iodine food sources

A

iodized salt
seafood
nori

102
Q

iodine deficiency

A

goiter - enlarged thyroid

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