Vitamins and Nutrients Flashcards
Thiamine (B1)
Helps release energy from carbs during metabolism/growth
Ex: meat, WG
Vitamin E
protects blood cells, body tiss and fatty acids from harmful destruction
Ex: nuts, green leafy veggies
Riboflavin (B2)
Metabolic energy production
Ex: WG, green leafy veggies
Omega3
lowers levels of cholesterol
Ex: flaxseed, walnuts
Potassium
fluid balance; controls activity of heart muscle/nervous system/kidneys
Ex: meat, veggies
Iron
Hemoglobin formation; blood qual; resistance to stress/disease
Ex: meat, legumes
Pantothenic acid
helps convert carbs/fat into glucose
Ex: meats, WG
Calcium
strong bones, teeth, muscle tiss; regs heart
Ex: Milk
Vitamin A (carotene)
Forms skin/hair/bone/tooth/mucous, essential for vision
Ex: carrots, green leafy veggies
Vitamin C (ascorbic acid)
essential for bone/cartilage structure; muscle/blood vessels; maintains capillaries/gums
Ex: citrus fruits, berries
Vitamin D
for bones/teeth; maintains heart action/nervous system
Ex: sunlight, fish
Phosphorus
bone dev; imp in protein/fat/carb utilization
Ex: fish, meat
Iodine
component of hormone thyroxine (metabolism)
Ex: seafood, iodized salt
Biotin
metabolism of protein/fats/carbs
Ex: whole grains, legumes
Cobalamin (B12)
cell dev, funct of nervous syst and metabolism of protein
Ex: meat, milk
Pyridoxine (B6)
helps build tiss and helps metabolism of proteins
Ex: fish, poultry
Zinc
digestion/metabolism; dev. of reproduction syst; helps healing
Ex: seafood, nuts
Folate (folic acid)
RBC dev, genetic material dev
Ex: green leafy veggies, beans
chromium
Glucose metabolic process; maintains insulin levels
Ex: corn oil, clams
manganese
enzyme activation; carb/fat, sex hormone production; skeletal dev.
Ex: whole grains, nuts
Copper
Forms RBC; bones; forms elastin w/ vit C
Ex: oysters, nuts
fluoride
bone formation, inhibits cavities
Ex: fluorinated water, teas
magnesium
acid/alkaline balance; metabolism of carbs/mins/sugar
Ex: Nuts, green veggies
molybdenum
cofactor for enzymes
Ex: legumes, grains
selenium
protection of tiss against oxidative damage (radiation/pollution)
choline
precursor of acetylcholine, essential for liver funct
Niacin
fat/protein/carb metabolism
Ex: meat, fish
Vitamin K
blood clotting
Ex: fruit, green leafy veggies
