Vitamins/Minerals/Metabolism Flashcards
Vitamin A
Antioxidant, fat-soluble
Vision, bone growth, reproduction, cell functions, immune system
Plant sources: colorful fruits & veggies (carrots, peppers, broccoli, sweet potato, spinach, kale)
Animal sources: liver, whole milk
Extra needed: kids, alcoholics, liver disease, CF, Crohn’s
Vitamin C
antioxidant
skin, bones, CT, promotes healing, immunity, absorption of iron
Fruits/veggies: citrus red/green peppers, tomatoes, broccoli, greens
Extra needed in: pregnancy, smokers, post-surgery, burn pts
Vitamin D
fat-soluble; helps Ca absorbtion, nerve, muscle & immunity
can get it through skin (sunlight), diet, supplements
Foods: egg yolks, saltwater fish, liver, fortified foods
Extra needed: seniors, breastfed infants, dark skinned people, liver disease, CF, Crohn’s, obese/gastric bypass pts.
Vitamin E
antioxidant; fat-soluble
immune system, metabolism
Foods: veggies oils, nuts, seeds, leafy greens, fortified cereals
Extra needed: liver disease, CF, Crohn’s
supplements may be harmful to pts on anti-coags
Vitamin K
fat-soluble; healthy bones/tissues, blood clotting
newborns get Vit K shot when born
Foods: green veggies, dark berries
Caution: pts on blood thinners, need consistent amount
Thiamine
B1
H2O soluble
coenzyme in catabolism of sugars & AA; fermentation of ETOH
Foods: yeast, cereal, beans, nuts, meat
Extra needed: poor appetite, ulcerative colitis, diarrhea
Deficiency - beriberi & pellagra
Riboflavin
B2
H2O soluble
body growth, RBC production, helps release energy from CHOs
Foods: dairy, eggs, leafy greens, lean meat, legumes, milk, nuts, fortified cereals
destroyed w/ light (milk cartons)
Deficiency: anemia, skin disorders,
Niacin
H2O soluble
digestive system, skin, nerve function, converting food to energy
Foods: dairy, eggs, enriched bread/cereal, fish, lean meat, legumes, nuts, poultry
CVD - niacin may help high CHOL & TRIs
deficiency: pellagra (delusions)
large doses: high BGs, liver damage, peptic ulcers, skin rash
Pantothenic Acid
B5
Essential for growth, help metabolism, role in production of hormones & chol
Foods: avocado, leafy greens, eggs, lentils, milk,
Pyridoxine
B6
synthesis of serotonin & norepinephrine, protein metabolism, maintanence of homocysteine (AA in blood), gluconeogenesis, glycogenolysis, Hbg formation
Absorned in jejunum
Foods: fish, beef liver, oran meats, starchy veggies
deficiencies: microcytic anemia, weakened immune function
Biotin
B7
essential for growth, metabolism
foods: cereal, chocolate, egg yolk, elgumes, milk, nuts, organ meats
Cobalamin
B12
nervous system, make blood cells
Foods: meat, shellfish, cheese & eggs
deficiency: GI surgery, SI problems, megaloblastic anemia, proton-pump inhibitors, metformin
Folic Acid
B-Vit
makes healthy new cells, prevents neural tube defects in fetus
Foods: leafy greens, fruits, dried beans, peas, nuts, enriched breads, etc.
Need extra: epilepsy, DM2, IBD, Pregnant, liver disease, dialysis, celiac, alcoholics
Calcium
mineral; helps bone & teeth, help muscles & bv contract & expand; secrete hormones & enzymes
Foods: dairy, leafy greens
deficiency: osteoporosis
1000-1300 mg/day
don’t take w/ anticonvulsants, levothroxine, antiobiotics, prednisone
Phosphorus
formation of bone & teeth; body’s utilization of CHO, Fat & PRO for growth; production of ATP; contraction of muscles
Foods: meat, milk, refined flour
700 mg/day
dialysis pts need to watch
Magnesium
needed to maintain normal muscle & nerve function, heart rhythm, immune system, strong bones, regulate BG, BP, energy met & protein synthesis.
Absorbed in SI & excreted through kidneys
Foods: green veggies, legumes, unrefined grains
protective against CVD & immune dysfunction
deficiency: can cause seizures, arrhythmia, low levels of Ca in blood & low K+
Sodium
Na - control BP, blood volume, muscles & nerves to work properly
Foods: milk, convience foods, etc.
too much: HTN, CHF, cirrohis, kidney disease
Need: <2300 mg/day
Heart issues <1500 mg/day
Potassium
K+, build proteins, breakdown & use CHO, build muscle, maintain normal body growth, control electrical activity of heart, control acid-base balance
Foods: all meats, fish, veggies (broccoli, peas, tomatoes, potatoes), bananas, citrus, kiwi, prunes, milk, yogurt
Dialysis - low K+
Hypo - diuretics for HTN, HF, laxatives, diarrhea, kidney
Hyper - arrythmia from poor kidney function, ACE & ARBs, sepsis/infection
Needs: 3g-4.7g/day
Chloride
need to keep proper balance of body fluids, digestive juices
Foods: table salt, veggies
Iron
make Hgb (in RBC), myoglobin (in muscles) - help carry & store O2 in body
Foods: red meats
Deficiency: anemia
hemochromatosis - disease w/ build up of iron in body - can become toxic
Stomach
three tasks:
- stores swallowed food
- mixes food w/ stomach acids
- sends mixture to SI
Where digestion of PRO begins
Pancreas
- Endocrine - produces several hormones into the blood: insulin, glucagon (raises BG levels), & somatostatin (growth hormone inhibiting hormone)
- Endocrine - produces digestive enzymes & an alkaline fluid & secretes them into the SI: trypsin, pancreatic lipase & amylase
Duodenum
1st part of the SI, located b/n the stomach & jejunum
food is mixed w/ bile from gallbladder & digestive juices from pancreas
absorption of vitamins, minerals & other nutrients begins here
Small Intestine (SI)
longest part of digestive system (20 ft)
connects stomach to large intestine (colon)
it does most of the digesting; absorbing vitamins, minerals, CHO, PRO & Fats
three parts:
duodenum
ileum
jejunum
