Water-soluble vitamins Flashcards
Aids in tissue building and metabolic reactions (wound and fracture healing, collagen formation, adrenaline production, iron absorption, conversion of folic acid, cellular adhesion)
Vitamin C (ascorbic acid)
Sources of vitamin C
Citrus fruits (oranges, lemons) Tomatoes Peppers Green leafy vegetables Strawberries
_______ and _______ increase the need for Vitamin C
Stress, illness
Severe deficiency of vitamin C causes
Scurvy Hemorrhagic disease with diffuse tissue bleeding Painful limbs/joints Weak bones Swollen gums/loose teeth
Necessary for proper digestion, peristalsis, and providing energy to the smooth muscles, glands, the CNS, and blood vessels
Thiamin (B1)
Deficiency of thiamin (B1) results in
Beriberi
GI symptoms
CV problems
Food sources of thiamin (B1)
Widespread in almost all plant and animal tissues
Meats
Grains
Legumes
Required for growth and tissue healing
Riboflavin (B2)
Deficiency in Riboflavin (B2) results in
Cheilosis
Smooth/swollen red tongue
Dermatitis particularly in skin folds
Dietary sources of Riboflavin (B2)
Milk
Meats
Green leafy vegetables
Aids in metabolism of fats, glucose, and alcohol
Niacin (B3)
Deficiency in Niacin (B3) results in
Pellagra (sun-sensitive skin lesions, GI and neurologic symptoms)
Dietary sources of Niacin (B3)
Beef liver
Nuts
Legumes
Whole grain and enriched breads and cereals
Involved in biologic reactions (energy production, catabolism, and synthesis of fatty acids, phospholipids, cholesterol, steroid hormones, and the neurotransmitter acetylcholine)
Pantothenic acid (B5)
Deficiency in Pantothenic acid (B5) (although unlikely) results in
Anemia
CNS changes
Rich dietary sources of pantothenic acid (B5)
Organ meets (liver, kidney) Egg yolk Avocados Cashew nuts and peanuts Brown rice Soy Lentils Broccoli Milk
Needed for cellular function and synthesis of hemoglobin, neurotransmitters, and niacin
Pyridoxine (B6)
Deficiency in pyridoxine (B6) results in
Anemia
CNS disturbances
High intake of pyridoxine (B6) results in
sensory neuropathy
Food sources for pyridoxine (B6)
Organ meats
Grains
Serves as coenzyme used in fatty acid synthesis, amino acid metabolism, and the formation of glucose
Biotin
Deficiency in biotin is rare, but results in
Neurological symptoms (depression, fatigue)
Rashes, especially face ("biotin deficient face")Food sources of biotin
Eggs
Milk
Dark green vegetables
Required for hemoglobin and amino acid synthesis, cellular reproduction, and prevention of neural tube defects in utero
Folate
Deficiency of folate can result in
Megaloblastic anemia
CNS disturbances
Fetal neural tube defects (spina bifida and anencephaly)
Food sources of folate
Liver Dark green leafy vegetables citrus fruits Whole-grain products Legumes
Necessary for the production of red blood cells
Cobalamin (B12)
Deficiency in cobalamin (B12) results in
Pernicious anemia (seen mostly in strict vegetarians and those with the absence of intrinsic factor needed for absorption of B12
Dietary sources of cobalamin (B12)
Found solely in foods of animal origin
Beef liver
Shellfish
Fortified grains
