Vitamins & Minerals RDA, Toxicity, Deficiency

Question 1

Vitamin C RDA, TUL, deficiency symptoms

Answer 1

women - 75 mg, men - 90 mg ; TUL 2000 mg

scurvy, delayed wound healing, bleeding gums, hyperkeratosis of hair follicle, greater risk with elderly, smokers, and alcoholics

Question 2

Vitamin B1 RDA & deficiency symptoms

Answer 2

Thiamine - 1.1-1.2 mg (women-men)
Wernicke or Korsakoff syndrome
Beri Beri
anorexia, Tachyardia, edema, risk for alcoholism elderly or malabsorptive conditions

Question 3

Vitamin B2 RDA & deficiency symptoms

Answer 3

Riboflavin 1.1-1.3 mg, cheilosis, edema, glossitis, diarrhea, mental confusion, alcohol increases risk or malabsorption

Question 4

Vitamin B3 RDA & deficiency symptoms

Answer 4

Niacin 14 mg women, 16 mg men, pregnant 18 mg
pellagra: dermatitis, dementia, diarrhea, death
skin flushing

Question 5

Sources of Vitamin B3 (Niacin)

Answer 5

Beef liver, fish, fortified grains, legumes, nuts and seeds

Question 6

Sources of Vitamin B2 (Riboflavin)

Answer 6

organ meats dairy milk eggs, fortified grains dark green veggies

Question 7

Sources of Vitamin B1 (Thiamine)

Answer 7

wheat germ, sunflower seeds, rice bran, egg yolks, poultry, fish, legumes

Question 8

Sources of Vitamin C

Answer 8

citrus fruits papaya bell pepper, broccoli, Brussels sprouts, strawberries

Question 9

Vitamin B5 RDA & deficiency symptoms

Answer 9

AKA pantothenic acid - Need 5 mg per day

burning feet syndrome, numbness and tingling, greater risk if alocholic

Question 10

Sources of vitamin B5 (Pantothenic Acid)

Answer 10

organ meats, chicken fish, broccoli, avocados, egg yolk, yogurts, legumes, whole grains

Question 11

Vitamin B6 RDA and deficiency symptoms

Answer 11

Pyridoxine - RDA 1.3 —-1.5 mg for women 50+
dermatitis, glossitis, convulsions, weakness, fatigue, confusion
(can be used to treat morning sickness in pregnant women)

Question 12

Sources of Vitamin B6 (Pyridoxine)

Answer 12

steak, salmon, potatoes, bananas, whole grains, broccoli, carrots

Question 13

Vitamin B7 RDA and deficiency symptoms

Answer 13

Biotin :: 30 mcg

hair loss, anorexia, glossitis, depression, dry and scaly dermatitis, at risk if alcoholic or have malabsorption

Question 14

Sources of Vitamin B7 (Biotin)

Answer 14

Liver, egg yolks, legumes, nuts, canned salmon

Question 15

Vitamin B9 RDA and deficiency symptoms

Answer 15

400 mcg, 600 mcg for pregnant women

depression, anemia, diarrhea, fatigue, peripheral nerve degeneration, at risk elderly, vegan, vegetarian

Question 16

Sources of Vitamin B9 (folate)

Answer 16

Brewers yeast, mushrooms, asparagus, turnips, dark green leafy vegetables, beef liver, fortified grains

Question 17

Vitamin B12 RDA and deficiency symptoms

Answer 17

2.4 mcg - fatigue, anemia, neropathy or degeneration of peripheral nerves, at risk if vegan/ vegetarian also elderly

Question 18

Sources of Vitamin B12

Answer 18

Meat, fish, shellfish, poultry, milk, eggs

Question 19

Vitamin A RDA, TUL, & Deficiency symptoms

Answer 19

RDA 700-900 mg, TUL is 3000 mg,

deficiencies: night blindness, prone to infections, anorexia, keratinization of skin, retarded growth

Question 20

Sources of Vitamin A

Answer 20

liver, eggs, milk, tuna, sardines, sweet potatoes, spinach, carrots, broccoli, cantaloupe

Question 21

Vitamin D RDA, TUL, & Deficiency symptoms

Answer 21

600IU, 800IU women over 50 and men over 70

faitgue, low mood/depression, low immunity, increased risk of osteoporosis

Question 22

Sources of Vitamin D

Answer 22

eggs, liver, fish, meat, fortified foods

Question 23

Vitamin E RDA, TUL, & Deficiency Symptoms

Answer 23

15 mg adults, 1000 mg TUL, 19 mg for lactating women,

muscle aches or myopathy, anemia, neuropathy

Question 24

Sources of Vitamin E

Answer 24

safflower, sunflower, canola oils, egg yolks, soy bean, wheat germ, spinach, broccoli

Question 25

Vitamin K RDA & Deficiency Symptoms

Answer 25

90 mcg for women, 120 mcg for men,

Deficiency is rare sometimes happens when fat malabsorption occurs

Question 26

Sulfur - RDA and Deficiency Symptoms

Answer 26

2g - reduced protein synthesis, reduced glutathione production

Question 27

Phosphorous RDA & Deficiency Symptoms

Answer 27

700 mg

joint pain/weak bones, anorexia, irritability, fatigue

Question 28

Sources of Sulfur

Answer 28

onions garlic, leeks, shallots, meat, poultry, fish, eggs, milk, nuts legumes

Question 29

Sources of Phosphorous

Answer 29

meat poultry eggs milk dairy, nuts grains legumes

Question 30

Zinc RDA & Deficiency Symptoms

Answer 30

8-11 mg; hair loss, brittle nails, poor wound healing, anorexia abnormal smell or states, impaired reproductive development

Question 31

Zinc Sources

Answer 31

oysters shellfish beef liver, poultry whole grains

Question 32

Iron RDA & Deficiency Symptoms

Answer 32

8-18 mg per day TUL 45 mg,

anemia, fatigue, weakness, decreased resistance to infection

Question 33

Sources of Iron

Answer 33

meats, chlorella for vegans, Black strap molasses, organ meats, clams, oysters, nuts, legumes, enriched grains, green leafy vegetables

Question 34

Copper RDA & deficiency symptoms

Answer 34

900mcg, TUL 10,000 mcg

abnormal blood vessels and bones, anemia, neutropenia, impaired immune function

Question 35

Sources of Copper

Answer 35

fish, liver, shellfish, legumes, whole grains, eggs, meat

Question 36

Iodine RDA & deficiency symptoms

Answer 36

150 mcd per day TUL 1100 mcg per day

enlarged goiter, also implicated in female estrogen dominant conditions and prostate cancer in men

Question 37

Sources of Iodine

Answer 37

shellfish, oysters, clams, green leafy veg, legumes, dried fruit

Question 38

Calcium RDA, TUL, and Deficiency Symptoms

Answer 38

1000-1200 mg calcium TUL = 2500 mg

osteomalacia, rickets, tetany, osteoporosis

Question 39

Sources of Calcium

Answer 39

milk, dairy, sardines, clams, oyster, broccoli, legumes