Vitamins Flashcards
(131 cards)
1
Q
Properties of Vitamin A
A
Fat soluble, stored in liver, carotene-precursor, provitamin; toxic level 10,000 IU
2
Q
Function of Vitamin A
A
skin, vision
3
Q
Sources of Vitamin A
A
yellow, orange fruits; dark green, leafy vegetables (cantaloupe, fish, liver, carrots, fortified skim milk, apricots, sweet potatoes)
4
Q
Vitamin A Needs
A
M: 900 ug
F: 700 ug
5
Q
Vitamin A deficiencies
A
night blindness (nyctalopia)-reversible;
Xerophthalmia (corneal damage)-not reversible
Bitot’s spots on conjunctiva
Dry, scaly skin (hyperkeratosis)
6
Q
Properties of Vitamin D
A
Fat soluble
Cholesterol is precursor
UV light
7 dehydrocholesterol –> D3 cholecalciferol –> D2 –> ergocalciferol
7
Q
Function of Vitamin D
A
Ca, P metabolism
8
Q
Sources of Vitamin D
A
Sunlight, egg yolk, fortified milk
9
Q
Vitamin D Needs
A
AI: 5-15 ug
10
Q
Vitamin D Deficiencies
A
Rickets
Osteomalacia
11
Q
Vitamin E Properties
A
Tocopherol, fat soluble, one of least toxic vitamins
UL: 1000 mgs
12
Q
Vitamin E functions
A
antioxidant
resists hemolysis of RBC
13
Q
Vitamin E sources
A
vegetable oils, whole grains, green vegetables, almonds
14
Q
Vitamin E needs
A
15 mg
15
Q
Vitamin E deficiencies
A
hemolytic anemia (RBC destroyed faster than they are made)
16
Q
Vitamin K Properties
A
fat soluble, synthesized by bacteria in lower intestinal tract
no toxicity symptoms
17
Q
Vitamin K functions
A
forms prothrombin in liver: aids in blood clotting
given pre-surgery
calcium metabolism
18
Q
vitamin K sources
A
spinach, kale, broccoli, green leafy vegetables
19
Q
vitamin K needs
A
M: 120 ug
F: 90 ug
20
Q
Vitamin K deficiencies
A
hemorrhage
affected by mineral oil, antibiotics, and anticoagulants
21
Q
Vitamin B1 Properties
A
Thiamin
water-soluble
lost as temp. or pH rises
heat stable in acid
22
Q
B1 function
A
Thiamin
oxidation of CHO
increased CHO = increased need
metabolism of pyruvate
23
Q
B1 sources
A
grains, wheat germ, pork, liver
24
Q
B1 needs
A
M: 1.2
F: 1.1
25
B1 deficiencies
Beriberi, muscle weakness, foot drop, memory loss, tachycardia
decreased erythrocyte transketolase
increased plasma pyruvate
26
Vitamin B2 Properties
Riboflavin
| lost in UV light
27
Vitamin B2 functions
energy release from protein
| red cell production
28
B2 sources
liver, kidney, meat, milk
29
B2 needs
M: 1.3 mg
F: 1.1 mg
30
B2 deficiencies
growth failure
cheilosis- cracked lips
angular stomatitis: mouth, corner cracks, sore throat
Magenta tongue
31
Niacin properties
precursor: tryptophan
| essential in all cells for energy production and metabolism
32
niacin functions
metabolism of CHO, protein, fat
33
niacin sources
protein, peanuts, ready-to-eat cereals, chicken, rice, yeast, milk
34
niacin needs
M: 16 NE
F: 14 NE
35
niacin deficiences
pellagra: dermatitis (skin irritation), diarrhea, dementia (3Ds for vitamin B3)
beefy, bright, red tongue
symmetrical, pigmented rash in sunlight
36
Folate properties
water-soluble
| PABA is precursor
37
Folate functions
DNA synthesis, forms RBC in bone marrow, prevents neural tube defects
38
Folate sources
fortified dry cereal, liver, kidney, green leafy vegetables, citrus fruits, lentils, beans
39
Folate needs
400 ug
40
Folate deficienceis
megaloblastic, macrocytic anemia
| diarrhea, fatigue
41
Vitamin B6 properties
pyridoxine
| INH-isoniazid (B6 antagonist)
42
B6 functions
coenzyme in amino acid metabolism: deamination/transamination
increased PRO = increased pyridoxine
43
B6 sources
meat, wheat, corn, yeast, pork, liver, ready-to-eat cereals
44
B6 needs
M: 1.2-1.7 mg
F: 1.3-1.5 mg
45
B6 deficiencies
seizures, anemia, dermatitis, glossitis, peripheral neuropathy
46
B12 properties
Cyanocobalamin (man made source of vit B12)
contains cobalt
bound by intrinsic factor in gastric juice
47
B12 functions
coenzyme in PRO synthesis
| forms RBC
48
B12 Sources
liver, meat, milk, kidney, eggs, fish, cheese
49
B12 needs
2.4 ug
50
B12 deficiencies
```
Microcytic, megaloblastic anemia
pernicious anemia (B12 anemia)-after gastrectomy or removal of ileum
due to lack of intrinsic factor
```
51
Pantothenic Acid functions
coenzyme A: energy
| synthesis of fatty acids
52
Pantothenic Acid sources
animal foods, grains, legumes
53
Pantothenic Acid needs
AI: 5 mg
54
Pantothenic Acid deficiencies
rare deficiency
| paresthesia (burning) in feet
55
Vitamin C (ascorbic acid) properties
most easily destroyed, structure like glucose
antioxidant
needs acidic pH
destroyed by heat, alkaline pH, oxidation
56
Vitamin C functions
changes proline --> hydroxyproline --> collagen (strengthens intercellular substances)
wound healing
aids iron absorption
57
Vitamin C sources
citrus fruits, potatoes, papaya, dark green, yellow vegetables
58
Vitamin C needs
75-90 mg
59
Vitamin C deficiencies
scurvy, poor wound healing, bleeding gums, petechiae (purple, brown, red spots on skin)
60
Biotin properies
synthesized by intestinal bacteria, inactivated by avidin (protein in raw egg whites)
61
Biotin functions
coenzyme in fatty acid synthesis, converts pyruvate to oxaloacetate in gluconeogenesis
62
Biotin sources
liver, kidney, egg yolk, yeast
63
Biotin needs
AI 30 ug
64
Biotin deficiences
muscle pain, dermatitis, glossitis (inflammation of the tongue)
65
Myo-Inositol properties
in plants as phytic acid related to sugar
| contains phosphorus vitmain-like factor
66
Myo-Inositol functions
binds calcium, zinc, iron
| membrane structure
67
Myo-Inositol sources
outer husks of cereal grains, leafy green vegetables
68
Calcium properties
most abundant mineral
regulated by parathyroid hormone
vitamin D, acid, lactose aid absorption
calcitonin lowers serum calcium by inhibiting bone resorption
69
Calcium function
blood clotting, cardiac function, nerve transmission, smooth muscle contractility
70
Calcium sources
dairy products, leafy vegetables, legumes
71
Calcium needs
1000-1200 mg
72
Calcium deficiency
hypocalcemia leads to tetany (spasms in hands/feet, cramps, spasm of voice box, overactive neurological reflexes)
73
Phosphorus properties
second most abundant mineral
| part of DNA, RNA, ATP
74
Phosphorus functions
phospholipids transport fat through lymph and blood
| bone, teeth
75
Phosphorus sources
meat, milk, poultry, eggs, fish, cheese
76
Phosphorus needs
700 mg
77
Phosphorus deficiency
rare
78
Iron properties
```
trace mineral
part of hemoglobin
food iron: ferric
absorbable: ferrous
stored: ferritin
```
79
Iron functions
oxygen transport
80
Iron sources
heme iron: animal foods, meat, fish, poultry
non-heme iron: cereals, vegetables, poorly absorbed
absorption aided by gastric juice, vitamin C
calcium helps absorption in oxalates are present
*doesn't help absorption: eggs, tea, milk, cheese
81
Iron Needs:
M: 8 mg
F: 18 mg
82
Iron deficiencies
pale tongue, fatigue, anemia, spoon-shaped nails, pale conjunctivae (mucous membranes lining eyelid)
83
Magnesium properties
part of chlorophyll
| 50% in bone, 50% in cells
84
Magnesium functions
protein and fatty acid synthesis
stabilizes structure of ATP
High protein, calcium, vitamin D increases need
85
Magnesium sources
most foods, milk, bread
86
Magnesium needs
M: 420 mg
F: 320 mg
87
Magnesium deficiencies
rare-tremors
88
Zinc properties
trace mineral
| excess leads to copper or iron deficiency
89
Zinc functions
increases taste acuity
enhances insulin action
stabilizes DNA, RNA, cell division
90
Zinc sources
meat, liver, eggs, fish
| phytates and copper decrease absorption
91
Zinc needs
M: 11 mg
F: 8 mg
92
Zinc deficiencies
reduced immune function, alopecia (hair falling out), poor wound healing, hypogeusia (reduced ability to taste things)
93
Iodine properties
trace mineral
| part of thyroxine
94
Iodine sources
seafoods, iodized salt
95
Iodine needs
150 ug
96
Iodine deficiences
Goiter (enlargement of thyroid gland)
97
Fluoride properties
trace mineral
98
Fluoride functions
teeth, bones
99
Fluoride sources
soil, water
100
Fluoride needs
M: 4 mg
F: 3 mg
101
Fluoride deficiences
Dental caries
102
Copper properties
trace mineral
| attached to the protein ceruloplasmin
103
Copper functions
hemoglobin synthesis
| aids iron absorption
104
Copper sources
liver, kidney, shellfish
105
Copper needs
900 ug
106
Copper deficiencies
rare: microcytic anemia, neutropenia
| Wilson's disease: low serum copper, genetic absence of liver enzyme
107
Selenium properties
cooperates with Vitamin E
| Trace mineral
108
Selenium functions
antioxidant
| tissue respiration
109
Selenium sources
soil, grains, meat, fish, poultry, dairy
110
Selenium needs
M: 55 ug
F: 45 ug
111
Selenium deficiencies
myalgia (muscle pain), cardiac myopathy
112
Manganese properties
trace minerals
113
Manganese functions
Central nervous system
114
Manganese sources
whole grains, legumes, nuts
115
Manganese needs
1.8-2.3 ug
116
Manganese deficiency
unlikely
117
Chromium properties
absorption enhanced by vitamin C, niacin
| ultra-trace mineral
118
Chromium functions
aids insulin action
| glucose metabolism
119
Chromium sources
yeast, oysters, potatoes, liver
120
Chromium needs
25-35 ug
121
Chromium deficiency
insulin resistance
122
Cobalt properties
exists with B12
| stored in liver
123
Cobalt functions
maturation of red blood cells
124
Cobalt deficiency
related to B12 seficiency
125
Sulfur properties
part of amino acids cysteine, cystine methionine
126
Sulfur functions
component of organic molecules
127
Sulfur sources
meat, fish, eggs, poultry
128
Sulfur needs
425-550 mg AI
129
Choline properties
component of lecithin
130
Choline functions
transports lipids as acetylcholine
131
Choline sources
fat in eggs, milk, liver, soybeans
