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Nutrition and Digestion > Vitamins > Flashcards

Vitamins Flashcards

(71 cards)

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1
Q

Vitamin A other name?

A

Retinol

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2
Q

Vitamin A properties

A
  • cell differentiation, and sight
  • stored in liver
  • UL of 1000
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3
Q

Vitamin A food sources and intake levels

A

liver, milk, yellow/orange fruit and veg, spinach
M= 900 ug
F= 700 ug

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3
Q

Vitamin A deficiencies:

A
  • nyctalopia
  • xerophthalmus
  • bitots spot
  • hyperkeratosis
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3
Q

Vitamin D other name

A

Calcitriol

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4
Q

Vitamin D properties:

A
  • uv rays turn cholesterol into 7 dehydracholesterol, turned into cholecalciferol (D3), in liver calcidiol, in kidney calcitriol (ACTIVE FORM)
  • Ergocalciferl D2 is synthetic
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5
Q

Vitamin D food sources and intake

A
  • milk, egg yolk, fish
    AI= 5-15 ug
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6
Q

Vitamin D Deficiencies

A

Rickets in kids
Osteomalacia in adults

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7
Q

Vitamin E other name

A

Tocopherol

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8
Q

Vitamin E properties

A
  • antioxidant
  • protects cell membrane by preventing RBC hemolysis
  • least toxic, UL 1000 mg
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9
Q

Vitamin E food sources and intake

A
  • veg oil, cottonseed, nuts
  • 15 mg
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10
Q

Vitamin E deficiencies

A

Hemolytic anemia

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11
Q

Vitamin K other name

A

Phylloquinone

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12
Q

Vitamin K properties

A
  • KOAGULATION in blood clotting
    K1: natural in food as phylloquinone
    K2: synthesized in gut bacteria as menoquinone
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13
Q

Vitamin K food sources and intake

A
  • green veg and legumes
    M= 120 ug
    F= 90 ug
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14
Q

Vitamin B1 name

A

Thiamin

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15
Q

Vitamin B1 properties

A
  • destroyed in heat, but heat stable in acid
  • metabolism of food for energy (pyruvate-acetylcOA)
  • alc abuse need thiamin
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16
Q

Vitamin B1 sources and intake

A
  • pork, liver, grains
    M= 1.2 mg
    F= 1.1 mg
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17
Q

Vitamin B1 deficiencies

A
  • beri beri, wernickes encephalopathy
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18
Q

Vitamin B2 name

A

Riboflavin

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19
Q

Vitamin B2 properties

A
  • destroyed by UV light, RBC production for energy metabolism, transcription/translation
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20
Q

Vitamin B2 sources and intake

A
  • milk, liver, meat
    M= 1.3 mg
    F= 1.2 mg
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21
Q

Vitamin B2 deficiencies

A
  • cheliosis, stomatis
  • magenta tongue
  • growth failure
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22
Q

Vitamin B3 name

A

Niacin

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23
Vitamin B3 properties
- precursor is tryptophan - needed by all cells for energy and metabolism
24
Vitamin B3 sources and intake
- grains, cereals, peanut, milk M= 16 NE F= 14 NE
25
Vitamin B3 deficiencies
- Pellagra (death, diarrhea, dermatitis, dementia), red tongue, rash
26
Vitamine B5 name
Panthothenic Acid
27
Vitamin B5 properties
- part of cOA - building synthesis of fatty acids FOUND in all animal products and legumes
28
Vitamin B6 name
Pyridoxine
29
Vitamin B6 properties
- CoA transamination - High pro intake requires more B6 - toxicity irreversible
30
Vitamin B6 sources and intake
pork, wheat, yeast, meat M= 1.2-1.7 mg F= 1.3-1.5 mg
31
Vitamin B6 deficiencies
peripheral neuropathy MICROcytic anemia, dermatitis, glossitis
32
Vitamin B7 name
Biotin
33
Vitamin B7 properties
- fatty acid synthesis (pyruvate>oxaloate) - produced in gut bacteria - inactivated by avidin (protein in raw egg)
34
Vitamin B7 sources and intake
egg yolk, liver, kidney AI 30 ug
35
Vitamin B7 deficiencies
dermatitis, glossitis
36
Vitamin B9 name
Folate
37
Vitamin B9 properties
- needed for pregnant women to prevent neural tube defects (400mg supp+200mg food= 600mg tot) - forms RBC and DNA
38
Vitamin B9 sources and intake
- fortifies cereals, grains, juice, liver, foliage 400 ug
39
Vitamin B12 name
cyanocobalamin
40
Vitamin B12 properties
- contains cobalt for RBC production - absorbed in ileum, needs IF to be absorbed
41
Vitamin B12 sources and intake
- animal product, nut yeast 2.4 ug
42
Vitamin C name
ascorbic acid
43
Vitamin C properties
- destroyed heat/oxidation - antioxidant - collagen production aid - helps absorb Fe
44
Vitamin C sources and intake
- citrus fruits, kiwi, berries, papaya 75-90 mg
45
Vitamin C deficiencies
- scurvy - petechiae - bleeding gums - poor wound healing
46
Calcium properties
- most abundant mineral in body - when Ca levels low, PTH increases, leaching calcium from bone - when Ca levels high, calcitonin increases to increase calcium absorption - blood clotting, cardiac/muscle/nerve function
47
Calcium needs
1000-1200 mg 700 mg 1-3 yrs 1000 mg 4-8 yrs 1300 mg 9-18yrs 1000 mg 19+ yrs women 51+= 1200 mg men 70+= 1200 mg
48
Calcium sources
dairy, legumes, leafy greens, sesame
49
Calcium deficiencies
Tetany (muscle spams)
50
Iron Properties
- part of hemoglobin needed to carry o2 to all tissues - ferric (3+ food form...ick) - ferrous (2+ absorbable form) Absorption enhanced with Vit C, MPF, food with Ca AND oxalates Absorption interrupted by phytates (fibrous food), tannin and coffee, calcium
51
Iron needs and sources
Meat, poultry, fish (heme), legumes, grains, veg (non-heme) M: 8 mg F: 18 mg
52
Iron deficiencies
MICROcytic iron deficiency, spoon shaped nails, pale tongue, conjuctivia (ice chewing)
53
Magnesium Properties
- protein and fatty acid synthesis - glycolysis in energy production - bones, teeth, muscle (50% bones, 50% in cells)
53
Magnesium sources and needs
nuts, milk, avocado, whole grains, spinach, animal foods M: 420 mg F: 320 mg
54
Phosphorus properties
- second most abundant after Ca - for strong bones, to make ATP, phospholipids, DNA/RNA
55
Phos sources and needs
whole grains, organ meats, colored soda, dark chocolate, beer 700 mg
56
Zinc properties
- needed for insulin action, taste acuity, immunity wound healing, growth - too much Zn can cause Cu deficiency and vise versa
57
Zn sources and intake
meat, shellfish, oysters, pumpkin seeds M: 11 mg F: 8 mg
58
Zn deficiencies
alopecia, hypoguesia (decreased taste), impaired wound healing and immunity (retardation and sexual immaturity in teens)
59
Copper properties
- bound to cerulplasmin, part of hemoglobin - needed for Fe absorption - too much Cu decreases Zn
60
Cu sources and intake
liver, kidney, shellfish, cashews 900 mg
61
Cu deficiencies
MICROcytic anemia, neutropenia (low WBC) - Wilsons disease: buildup of CU, need low Cu diet
62
Selenium properties
- antioxidant - needed for tissue respiration
63
Selenium sources and intake
brazil nuts, soil, meat, fish, dairy M: 55 ug F: 45 ug
64
Selenium deficiencies
muscle pain (rare)
65
Manganese
- need for CNS, blood clotting, blood sugar
66
Manganese sources and intake
most foods, whole grains, legumes 1.8-2.3 mg
67
Fluoride
teeth and bones (too much can cause decayed teeth) - in soil, water - deficiencies: dental carries - needs: M=4mg, F=3mg
68
Iodine
- needed to make thyriod hormones (T4->T3) - in iodized salt (not pink), seafood, nori - deficiency: goiter (enlarged thyroid) - needs: 150 ug

Nutrition and Digestion (3 decks)

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