Vitamins & Minerals - Quick Check Flashcards
Thiamin (B1) Sources
Whole Grains / Nuts and Seeds
Thiamin (B1) Functions
Coenzyme in Glucose and Energy Metabilism / neurotransmitter synthese and normal nerve function
Thiamin (B1) Deficiency:
Beriberi (‘I cannot’): weakness, apathy, irritability, confusion, nerve tingling, poor coordination, paralysis, heart changes.
Riboflavin (B2) Sources:
Whole Grains / Dark Green Veg
Riboflavin (B2) Functions:
Coenzyme in Energy and lipid metabolism
Riboflavin (B2) Deficiency:
Ariboflavinosis: Inflammation of mouth and tongue / cracks at corners of mouth
Niacin (B3) Sources
Whole Grains / Legumes
Niacin (B3) Functions:
Coenzyme in Energy Metabolism / Lipid Synthesis and Breakdown
Niacin (B3) Deficiency:
Pellagra: (4 Ds) dermatitis, dementia, diarrhea, death.
Niacin (B3) Toxicity:
Flush (nausea, rash, tingling extremities
Vitamin B6 Sources:
Whole Grains / Legumes
Vitamin B6 Functions:
Coenzyme in Protein and Amino Acid Metabolism / Neurotransmitter synthesis
Vitamin B6 Deficiency:
Neurological Symptoms / Headache, Convulsions.
Vitamin B6 Toxicity:
Numbness / Nerve Damage
Folate / Folic Acid (B9) Sources:
Leafy Greens / Legume
Folate / Folic Acid (B9) Functions:
Coenzyme in DNA Synthesis / Amino Acid Metabolism
Folate / Folic Acid (B9) Deficiency:
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
Folate / Folic Acid (B9) Toxicity:
Masks B12 Deficiency
Vitamin B12 Sources:
Dairy/ Meat
Vitamin B12 Functions:
Coenzyme in folate and homocysteine metabolism / nerve function
Vitamin B12 Deficiency:
Anemia / Nerve Damage
- B12 is required to activate folate. Thus prevents macrocytic anemia
Vitamin C Sources:
Citrus Fruit / Broccoli
Vitamin C Functions:
Coenzyme in Collagen (connective tissue) Synthesis / Antioxidant
Vitamin C Deficiency:
Poor Wound Healing / Decreased Immune Function
Vitamin C Toxicity:
GI Distress / Diarrhea
Vitamin A Sources:
Retinoids: liver, fish /
Carotenoids: Carrots / Leafy Greens
Vitamin A Functions:
Vision Health (cornea) / Cell Differentiation (can turn genes on/off)
Vitamin A Deficiency:
Xerophthalmia: Night blindness (early stages) dry cornea, eye infections, can lead to blindness
Vitamin A Toxicity:
Headaches, Vomiting, Liver Damage
Vitamin D Sources:
Egg Yolk / Synthesis from Sunlight
Vitamin D Functions:
Absorption of calcium and phosphorus / Bone Maintenance
Vitamin D Deficiency:
Rickets (Bones don’t calcify properly - bend/misshapen bones, soft bones) /
Osteomalacia (weak bones - decreased bone mass, risk of fractures)
Vitamin D Toxicity:
Growth Retardation
Vitamin E Sources:
Veg Oils / Leafy Greens
Vitamin E Functions:
Antioxidant / Protects Cell Membrane
Vitamin E Deficiency:
Hemolytic Anemia (Broken Red Blood Cells - common in premature infants) / Nerve Damage
Vitamin E Toxicity:
Inhibition of Vitamin K Activity
Vitamin K Sources:
Veg Oils / Leafy Greens
Vitamin K Functions:
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
Vitamin K Deficiency:
Hemorrhage
Vitamin K Toxicity:
Anemia / Brain Damage
Sodium Sources:
Table Salt / Processed Food
Sodium Functions:
Muscle Contractions / + extracellular ion / Fluid Balance
Sodium Deficiency:
Muscle Cramps
Sodium Toxicity:
High Blood Pressure
Potassium Sources:
Fresh Fruit & Veg / Legumes
Potassium Functions:
Muscle Contractions / + intracellular ion / Fluid Balance
Potassium Deficiency:
Muscle Cramps
Potassium Toxicity:
Abnormal Heartbeat
Calcium Sources:
Dairy / Leafy Greens
Calcium Functions:
Bone and Teeth Structure / Heart and Muscle Contractions
Calcium Deficiency:
Increased Risk of Osteoporosis
Calcium Toxicity:
Kidney Stones
Phosphorus
Sources: Dairy / Baked Goods
Phosphorus Functions:
Bone and Teeth Structure / Membrane Structure
Phosphorus Deficiency:
Weakness / Bone Loss
Phosphorus Toxicity:
Calcium (deficient) Resorption from Bone
Magnesium Sources:
Greens / Nuts and Seeds
Magnesium Functions:
Bone Structure / Nerve and Muscle Function
Magnesium Deficiency:
Weakness / Muscle Pain
Magnesium Toxicity:
Nausea / Vomiting
Iron Sources:
Leafy Greens / Legumes
Iron Functions:
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]
Iron Deficiency:
Anemia / Weakness
Iron Toxicity:
Liver Failure
Zinc Sources:
Meat / Seafood
Zinc Functions:
Regulates Protein Synthesis / Functions in growth, development, healing.
Zinc Deficiency:
Poor growth and skin development / Rashes
Zinc Toxicity:
Decreased Copper Absorption/ Depressed Immune Function
Iodine Sources:
Iodized Salt / Dairy
Iodine Functions:
Synthesis of Thyroid hormones
Iodine Deficiency:
Slower Metabolic Rate
Iodine Toxicity:
Enlarged Thyroid
Fluoride Sources:
Fluoridated Water / Toothpaste
Fluoride Functions:
Strengthens Tooth Enamel / Reduces acid production by bacteria in the mouth.
Fluoride Deficiency:
Risk of dental caries
Fluoride Toxicity:
Kidney Damage / Bone Abnormalities
