CH 6: Vitamins + Mins Flashcards
(33 cards)
What are the fat soluable vitamins
ADEK
primary function of vit a + food sources
- allows for eyes to adjust to changes in light
- Assists in cell differentiation
- crutial for sperm production/fertiliztion
- immune function
- preformed retinol (beef/chicken/liver/egg yolk)
- cartenoid precursors (spinach, carrots, mango )
Deficiency of vit a causes
Night blindness
xerophthalmia- eye fails to produce tears
impared growth immunity
Vitamin d function, souces, definciency
- regulates calc, bone health
- salmon, milk, fortified cereals
- rickets in children
- Osteoperosis
Vit E function, sources, deficiency
- antioxident, immune function
- sunflower seeds, almonds, oils
-Anemia, Nerve/mm function
Vit K function, sources, deficiency
- coenzyme (for blood cooagulation)
- Kale, spinich, turnip
-Impaired blood clotting
Characteristics of water soluble vits
A+C complexes
- Minimal storage
- toxicity rare
- deficiency symptoms quick
Thiamin (b1) function, sources, deficiency
- coenzyme for carbs/ aa metabolism
- pork, fortified cereal
beriberi (affects alcoholics, women)
-fatigue, apathy, decreased mem, confusion
Riboflavin (b2) function, sources, deficiency
- coenzyme for carbs/ aa metabolism
- beef liver, shrimp, milk, fortified cereals/breads etc
- ariboflavinosis (cracked lips, tongue redness)
- swollen mouth/ throat
- anemia
Niacin function, sources, deficiency
- required for carbs + fat metabolism
- beef liver, most meats
- Pellagra (dementia, dermatitis, diahreea)
- apathy
Pantothenic acid (b5) function, sources
- assists w fat metabolism
- animal meats, mushrooms
Vit b6 function, sources, deficiency
- enzyme cofactor for carb/ aa metabolsm
- chicpeas, most meats
- Anemia
- seborrheic dermatitis
Folate function, sources, deficiency
- enzyme cofactor for aa metabolism
- fortified cereals, spinach, legumes
- macrocytic anemia
- nerual tube defects
- elevated homeocystein lvls
Cobalamin (b12) function, sources, deficiency
- assists w formation of blood/ DNA/ nervous function
- Shellfish, meats
- pernicious anemia
- nerve damage
Biotin function
enzyme cofactor for carb/fat/pro metabolism
Vitamin c (ascorbic acid) function, sources, deficiency
- antioxident
- regenerates vit e
- collogen synthesis
- immune function
- enhances iron absorbtion
- sweet peps, citrus fruits, brocc
- scurvey
how many mg/day do you need of the major minerals
100mg/day
What 3 major minerals all manage fluid balance, acid-base balance, transmission of nerve impulses + mm contractions
Sodium, potassium, chloride
Phosphorus function, sources, deficiency
- fluid balance, component of ATP
- Dairy, soy, tofu
-mm weakness, damage etc
Calcium function, sources, deficiency
Promary component of bone, acid/base balance, nerve impulses
- dairy products
- osteoperosis, convulsions, heart failure
Magniseum function, sources, deficiency
- mm contraction, component of bone
- greens, whole grains, seeds, nuts
-low blood calcium, mm spasms, nausea, weekness
Sulphur function, sources
- component of certain b vits/ aa
- proteon rich foods
How many mg/day do you need of trace minerals
<100mg/day
Selenium function, sources, deficiency
Carb/fat metabolism
-nuts, shellfish, meats, whole graisn
-specific forms of heart disease/arthritis, immune function
