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Human Nutrition > Vitamins & Minerals - Quick Check > Flashcards

Vitamins & Minerals - Quick Check Flashcards

1
Q

Thiamin (B1) Sources

A

Whole Grains / Nuts and Seeds

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2
Q

Thiamin (B1) Functions

A

Coenzyme in Glucose and Energy Metabilism / neurotransmitter synthese and normal nerve function

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3
Q

Thiamin (B1) Deficiency:

A

Beriberi (‘I cannot’): weakness, apathy, irritability, confusion, nerve tingling, poor coordination, paralysis, heart changes.

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4
Q

Riboflavin (B2) Sources:

A

Whole Grains / Dark Green Veg

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5
Q

Riboflavin (B2) Functions:

A

Coenzyme in Energy and lipid metabolism

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6
Q

Riboflavin (B2) Deficiency:

A

Ariboflavinosis: Inflammation of mouth and tongue / cracks at corners of mouth

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7
Q

Niacin (B3) Sources

A

Whole Grains / Legumes

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8
Q

Niacin (B3) Functions:

A

Coenzyme in Energy Metabolism / Lipid Synthesis and Breakdown

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9
Q

Niacin (B3) Deficiency:

A

Pellagra: (4 Ds) dermatitis, dementia, diarrhea, death.

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10
Q

Niacin (B3) Toxicity:

A

Flush (nausea, rash, tingling extremities

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11
Q

Vitamin B6 Sources:

A

Whole Grains / Legumes

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12
Q

Vitamin B6 Functions:

A

Coenzyme in Protein and Amino Acid Metabolism / Neurotransmitter synthesis

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13
Q

Vitamin B6 Deficiency:

A

Neurological Symptoms / Headache, Convulsions.

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14
Q

Vitamin B6 Toxicity:

A

Numbness / Nerve Damage

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15
Q

Folate / Folic Acid (B9) Sources:

A

Leafy Greens / Legume

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16
Q

Folate / Folic Acid (B9) Functions:

A

Coenzyme in DNA Synthesis / Amino Acid Metabolism

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17
Q

Folate / Folic Acid (B9) Deficiency:

A

Poor Growth / Neural Tube defects (miscarriage or spinal bifida)

Macrocytic/Megaloblastic Anemia - red blood cells don’t divide or mature properly (The most obvious sign of folate deficiency in adults) = large, immature, non-functional red blood cells

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18
Q

Folate / Folic Acid (B9) Toxicity:

A

Masks B12 Deficiency

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19
Q

Vitamin B12 Sources:

A

Dairy/ Meat

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20
Q

Vitamin B12 Functions:

A

Coenzyme in folate and homocysteine metabolism / nerve function

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21
Q

Vitamin B12 Deficiency:

A

Anemia / Nerve Damage

  • B12 is required to activate folate. Thus prevents macrocytic anemia
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22
Q

Vitamin C Sources:

A

Citrus Fruit / Broccoli

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23
Q

Vitamin C Functions:

A

Coenzyme in Collagen (connective tissue) Synthesis / Antioxidant

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24
Q

Vitamin C Deficiency:

A

Poor Wound Healing / Decreased Immune Function

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25
Q

Vitamin C Toxicity:

A

GI Distress / Diarrhea

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26
Q

Vitamin A Sources:

A

Retinoids: liver, fish /

Carotenoids: Carrots / Leafy Greens

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27
Q

Vitamin A Functions:

A

Vision Health (cornea) / Cell Differentiation (can turn genes on/off)

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28
Q

Vitamin A Deficiency:

A

Xerophthalmia: Night blindness (early stages) dry cornea, eye infections, can lead to blindness

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29
Q

Vitamin A Toxicity:

A

Headaches, Vomiting, Liver Damage

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30
Q

Vitamin D Sources:

A

Egg Yolk / Synthesis from Sunlight

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31
Q

Vitamin D Functions:

A

Absorption of calcium and phosphorus / Bone Maintenance

32
Q

Vitamin D Deficiency:

A

Rickets (Bones don’t calcify properly - bend/misshapen bones, soft bones) /

Osteomalacia (weak bones - decreased bone mass, risk of fractures)

33
Q

Vitamin D Toxicity:

A

Growth Retardation

34
Q

Vitamin E Sources:

A

Veg Oils / Leafy Greens

35
Q

Vitamin E Functions:

A

Antioxidant / Protects Cell Membrane

36
Q

Vitamin E Deficiency:

A

Hemolytic Anemia (Broken Red Blood Cells - common in premature infants) / Nerve Damage

37
Q

Vitamin E Toxicity:

A

Inhibition of Vitamin K Activity

38
Q

Vitamin K Sources:

A

Veg Oils / Leafy Greens

39
Q

Vitamin K Functions:

A

Synthesis of blood-clotting proteins and proteins in bones

  • Vit K is needed for the production of several clotting factors, that allow the blood to clump, so wounds can heal
40
Q

Vitamin K Deficiency:

A

Hemorrhage

41
Q

Vitamin K Toxicity:

A

Anemia / Brain Damage

42
Q

Sodium Sources:

A

Table Salt / Processed Food

43
Q

Sodium Functions:

A

Muscle Contractions / + extracellular ion / Fluid Balance

44
Q

Sodium Deficiency:

A

Muscle Cramps

45
Q

Sodium Toxicity:

A

High Blood Pressure

46
Q

Potassium Sources:

A

Fresh Fruit & Veg / Legumes

47
Q

Potassium Functions:

A

Muscle Contractions / + intracellular ion / Fluid Balance

48
Q

Potassium Deficiency:

A

Muscle Cramps

49
Q

Potassium Toxicity:

A

Abnormal Heartbeat

50
Q

Calcium Sources:

A

Dairy / Leafy Greens

51
Q

Calcium Functions:

A

Bone and Teeth Structure / Heart and Muscle Contractions

52
Q

Calcium Deficiency:

A

Increased Risk of Osteoporosis

53
Q

Calcium Toxicity:

A

Kidney Stones

54
Q

Phosphorus

A

Sources: Dairy / Baked Goods

55
Q

Phosphorus Functions:

A

Bone and Teeth Structure / Membrane Structure

56
Q

Phosphorus Deficiency:

A

Weakness / Bone Loss

57
Q

Phosphorus Toxicity:

A

Calcium (deficient) Resorption from Bone

58
Q

Magnesium Sources:

A

Greens / Nuts and Seeds

59
Q

Magnesium Functions:

A

Bone Structure / Nerve and Muscle Function

60
Q

Magnesium Deficiency:

A

Weakness / Muscle Pain

61
Q

Magnesium Toxicity:

A

Nausea / Vomiting

62
Q

Iron Sources:

A

Leafy Greens / Legumes

63
Q

Iron Functions:

A

Needed for immune function / Oxygen Transport [Part of Hemoglobin (which delivers oxygen to cells), Myoglobin (which holds oxygen in muscle) and proteins needed for ATP production]

64
Q

Iron Deficiency:

A

Anemia / Weakness

65
Q

Iron Toxicity:

A

Liver Failure

66
Q

Zinc Sources:

A

Meat / Seafood

67
Q

Zinc Functions:

A

Regulates Protein Synthesis / Functions in growth, development, healing.

68
Q

Zinc Deficiency:

A

Poor growth and skin development / Rashes

69
Q

Zinc Toxicity:

A

Decreased Copper Absorption/ Depressed Immune Function

70
Q

Iodine Sources:

A

Iodized Salt / Dairy

71
Q

Iodine Functions:

A

Synthesis of Thyroid hormones

72
Q

Iodine Deficiency:

A

Slower Metabolic Rate

73
Q

Iodine Toxicity:

A

Enlarged Thyroid

74
Q

Fluoride Sources:

A

Fluoridated Water / Toothpaste

75
Q

Fluoride Functions:

A

Strengthens Tooth Enamel / Reduces acid production by bacteria in the mouth.

76
Q

Fluoride Deficiency:

A

Risk of dental caries

77
Q

Fluoride Toxicity:

A

Kidney Damage / Bone Abnormalities

Human Nutrition (4 decks)

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