Vitamins and Minerals Flashcards
vitamin A
retinol
vitamin D
calcitriol
vitamin E
tocopherol
vitamin K
phylloquinone
vitamin B1
thiamine
vitamin B2
riboflavin
vitamin B3
niacin
vitamin B5
pantothenic acid
vitamin B6
pyridoxine
vitamin B7
biotin
vitamin B9
folate
vitamin B12
cyanocobalamin
vitamin A facts
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
vitamin A uses in the body
to see - involved in light reaction
cell differentiation: skin, GI tract cells, immune cells
vitamin A food sources
liver
fortified milk
yellow/orange f+v
spinach
vitamin A deficiency
early deficiency: nyctalopia (night blindness) - reversible
late deficiency: xerophtalmia - irreversible
Bitot’s spots in conjunctiva
hyperkeratosis - dry skin
vitamin D conversion
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)
vitamin D facts
D2 (ergocalciferol) is the synthetic form found in supplements
vitamin D uses
helps to maintain calcium levels by increasing absorption
vitamin D food sources
egg yolks, fatty fish, fortified milk, mushrooms
vitamin D deficiency
rickets in children
osteomalacia in adults
*both cause bone softening
vitamin E facts
one of the least toxic vitamins (UL 1000mg)
can antagonize vitamin K at high levels and lead to increased bleeding
vitamin E uses
antioxidant
protects cell membrane by preventing RBC hemolysis
vitamin E food sources
vegetable oils (cottensEEd oil)
nuts
whole grains/wheat germ oil
green veggies
vitamin K facts
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
vitamin K uses
needed for adequate blood clotting - carboxylates glutamic acid residues that are then used as blood clotting factors (carboxylase enzyme)
vitamin K foods
anything green
legumes
vitamin B1 facts
destroyed with heat, unless acid is added
alcohol intake displaces thiamine, must supplement
vitamin B1 uses
needed for metabolism of food for energy during pyruvate > acetyl CoA
vitamin B1 food sources
pork
liver
whole grains
wheat germ
vitamin B1 deficiency
Beri Beri
- wet: CVD
- dry: NS
Wernicke’s encephalopathy
vitamin B2 facts
destroyed by UV light (why milk is in cartons)
vitamin B2 uses
RBC production
energy metabolism (part of FADH2)
transcription and translation
vitamin B2 food sources
milk
liver
meat
fish
vitamin B3 facts
tryptophan is a precursor
nicotinic acid may help lower cholesterol (not super backed by research)
vitamin B3 uses
needed by all cells for energy metabolism and to make ATP (NAD/NADH/NADPH - electron carrier)
vitamin B3 food sources
grains
yeast
peanuts
milk
rice
vitamin B3 deficiency
pellagra - dermatitis, diarrhea, dementia, death
red tongue
skin rash
vitamin B5 uses
part of coenzyme A (CoA) which is part of acetyl CoA - very important for energy metabolism
involved in building/synthesis of fatty acids
vitamin B5 food sources
all animal products
legumes
grains
vitamin B5 deficiency
very rare
may feel tingling in feet - paresthesia
vitamin B6 facts
tuberculosis medication (Isoniazid) decreases B6 levels, must supplement
B6 toxicity is irreversible and has same s/s of deficiency
vitamin B6 uses
transamination
- increase protein intake will equate to increased B6 needs
vitamin B6 food sources
pork
wheat
yeast
meat
vitamin B6 deficiency
peripheral neuropathy
microcytic anemia
seizures
dermatitis
glossitis
vitamin B7 uses
needed for fatty acid synthesis
needed to convert pyruvate to oxaloacetate (pyruvate carboxylase enzyme)
vitamin B7 facts
produced by gut bacteria
inactivated by avidin - a protein in raw egg whites
vitamin B7 food sources
egg yolk
yeast
liver
kidney
vitamin B9 facts
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
vitamin B9 uses
formation of RBC and DNA
vitamin B9 food sources
fortified cereals, grains, juices
foliage - f+v
legumes
citrus fruits
liver
vitamin B9 deficiency
neural tube defects
macrocytic anemia
diarrhea
fatigue
vitamin B12 uses
the production of RBC and transcription/translation
vitamin B12 folate
contains cobalt - any food with cobalt will be rich in B12
absorbed in the ileum and requires intrinsic factor
vitamin B12 food source
all animal products
fortified nutritional yeast
vitamin B12 deficiency
macrocytic anemia
pernicious anemia
vitamin C facts
easily destroyed by heat and oxidation
vitamin C uses
antioxidant
needed to make collagen for wound healing
iron absorption
immunity (WBC)
how does vitamin C help iron absorption
helps convert ferric (non-water soluble) to ferrous (water soluble) so we can absorb it
how is collagen made
proline > hydroxyproline > collagen
*enzymes need vitamin C
vitamin C food sources
citrus fruits
berries
kiwi
potatoes
papaya
cauliflower/broccoli
red bell pepper
vitamin C deficiency
scurvy
petechiae
bleeding gums
poor wound healing
calcium facts
most abundant mineral in our body
calcium needs
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
how is calcium regulated in the blood
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)
calcium uses
blood clotting (aids in formation of clotting factors)
cardiac, nerve, and muscle function
a part of hydroxyapatite in bone
calcium food sources
dairy products
green, leafy veggies
almonds
legumes
sesame seeds
tofu
calcium deficiency
tetany > involuntary spams
iron facts
two forms: ferric (2+) - food form and ferrous (3+) - absorbable form
iron absorption is increased with
vitamin C, heme sources, food with calcium AND oxalates
iron absorption is decreased with
phytates (fibrous foods), tannins (coffee and tea), calcium
iron uses
part of the hemoglobin, needed to carry oxygen to tissues
iron food sources
heme: meat, poultry, fish
non-heme: legumes, grains, veggies
iron deficiency
microcytic anemia (SOB, fatigue)
spoon shaped nails - koiloriychia)
pale tongue and conjunctiva
magnesium uses
protein and fatty acid synthesis (cofactor)
glycolysis for energy production
strong bones and teeth (part of hydroxyapatite in bone)
muscle contraction
magnesium facts
50% is found in cells, 50% is found in bones
magnesium food sources
nuts
milk
avocado
whole grains
spinach
legumes
most animal foods
magnesium deficiency
very rare as there are many sources
some experience tremors
phosphorus facts
second most abundant mineral
phosphorus uses
strong bones and teeth (part of hydroxyapatite in bone)
to create ATP
to make phospholipids
part of DNA and RNA
phosphorous food sources
whole grains
organ meats
dairy/milk
beer
dark chocolate
nuts
dark colored soda
*important to know for pts with renal dx
phosphorous deficiency
rare, doesn’t really occur
zinc uses
insulin action
taste acuity
immunity
wound healing
growth > cell division (may be linked to growth retardation or sexual immaturity in teens)
zinc and copper relationship
excess of one can lead to deficiency of another
zinc deficiency
decreased taste acuity (hypogeusia)
alopecia (patchy loss of hair)
impaired wound healing
impaired immunity
copper facts
part of hemoglobin
in blood it is bound to ceuroloplasmin
copper uses
needed for iron absorption
the hephaestin protein (what moves iron from blood to cell) is copper dependent
what is wilson’s disease
a genetic dx that causes copper to build up in the blood and become toxic
requires a low copper diet
copper food sources
liver
kidney
shellfish
cashews
copper deficiency
microcytic anemia
neutropenia (low WBC, increased risk of infection)
selenium use
antioxidant
part of glutathione reductase and works with vitamin E in antioxidant function
needed for tissue respiration
selenium food sources
brazil nuts
found in soil - any food in soil with selenium will have some
meat
fish
dairy
poultry
selenium deficiency
rare, mostly occurs in countries with low selenium in soil
- myalgia (muscle pain)
- cardiomyopathy (Keshan’s dx)
manganese use
CNS function
blood clotting
blood sugar control
manganese food sources
most foods
whole grains
legumes
nuts
manganese deficiency
rare and unlikely
fluoride uses
strong bones and teeth
*too much can cause mottled/decayed teeth
fluoride food sources
water and soil
fluoride deficiency
dental caries
iodine uses
converts T4 to T3
iodine food sources
iodized salt
seafood
nori
iodine deficiency
goiter - enlarged thyroid
