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Anaphy (PHBIOSCI 18) > Vitamins and Essential Minerals > Flashcards

Vitamins and Essential Minerals Flashcards

(99 cards)

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1
Q

fat-soluble vitamins

A

vitamin A (retinol, retinal, retinoic acid)
vitamin D (cholecalciferol)
vitamin E (tocopherol)
vitamin K (phylloquinone, menaquinone, menadione)

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2
Q

water-soluble vitamins

A

vitamin B1 (thiamine)
vitamin B2 (riboflavin)
niacin, nicotinamide, nicotinic acid
vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)
folate (folic acid)
vitamin B12 (cobalamin)
pantothenic acid
biotin
vitamin C (ascorbic acid)

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3
Q

major minerals

A

sodium
potassium
phosphorus
chloride
calcium
magnesium
sulfur

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4
Q

trace minerals

A

selenium
fluoride
iodine
chromium
manganese
iron
zinc
copper

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5
Q

vitamin A

A

retinol, retinal, retinoic acid

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6
Q

vitamin D

A

cholecalciferol

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7
Q

vitamin E

A

tocopherol

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8
Q

vitamin K

A

phylloquinone, menaquinone, menadione

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9
Q

vitamin B1

A

thiamine

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10
Q

vitamin B2

A

riboflavin

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11
Q

vitamin B6

A

pyridoxine, pyridoxal, pyridoxamine

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12
Q

vitamin B12

A

cobalamin

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13
Q

vitamin C

A

ascorbic acid

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14
Q

vitamin A primary functions

A

a. Required for ability of eyes to adjust to changes in light
b. Protects color vision
c. Assists cell differentiation
d. Required for sperm production in men and fertilization in women
e. Contributes to healthy bone
f. Contributes to healthy immune system

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15
Q

vitamin A reliable food sources

A

Preformed retinol: Beef and chicken liver, egg yolks, milk

Carotenoid precursors: Spinach, carrots, mango, apricots, cantaloupe, pumpkin, yams

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16
Q

vitamin A toxicity and deficiency symptoms

A

Toxicity: Fatigue; bone and joint pain; spontaneous abortion and birth defects of fetuses in pregnant women; nausea and diarrhea; liver damage; blurred vision; hair loss; skin disorders

Deficiency: Night blindness, xerophthalmia; impaired growth, immunity, and reproductive function

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17
Q

vitamin D primary functions

A

a. Regulates blood calcium levels
b. Maintains bone health
c. Assists cell differentiation

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18
Q

vitamin D reliable food sources

A

Canned salmon and mackerel, milk, fortified cereals

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19
Q

vitamin D toxicity and deficiency symptoms

A

Toxicity: Hypercalcemia

Deficiency: Rickets in children; osteomalacia and/or osteoporosis in adults

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20
Q

vitamin E primary functions

A

a. As a powerful antioxidant, protects cell membranes, polyunsaturated fatty acids, and vitamin A from oxidation
b. Protects white blood cells c. Enhances immune function d. Improves absorption of vitamin A

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21
Q

vitamin E reliable food sources

A

Sunflower seeds, almonds, vegetable oils, fortified cereals

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22
Q

vitamin E toxicity and deficiency symptoms

A

Toxicity: Rare

Deficiency: Hemolytic anemia; impairment of nerve, muscle, and immune function

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23
Q

vitamin K primary functions

A

a. Serves as a coenzyme during production of specific proteins that assist in blood coagulation and bone metabolism

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24
Q

vitamin K reliable food sources

A

Kale, spinach, turnip greens, brussel sprouts

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25
vitamin K toxicity and deficiency symptoms
Toxicity: None known Deficiency: Impaired blood clotting; possible effect on bone health
26
vitamin B1 primary functions
a. Required as enzyme cofactor for carbohydrate and amino acid metabolism
27
vitamin B1 reliable food sources
Pork, fortified cereals, enriched rice and pasta, peas, tuna, legumes
28
vitamin B1 toxicity and deficiency symptoms
Toxicity: None known Deficiency: Beriberi; fatigue, apathy, decreased memory, confusion, irritability, muscle weakness
29
vitamin B2 primary functions
a. Required as enzyme cofactor for carbohydrate and fat metabolism
30
vitamin B2 reliable food sources
Beef liver, shrimp, milk and dairy foods, fortified cereals, enriched breads and grains
31
vitamin B12 toxicity and deficiency symptoms
Toxicity: None known Deficiency: Ariboflavinosis; swollen mouth and throat; seborrheic dermatitis; anemia
32
niacin primary functions
a. Required for carbohydrate and fat metabolism b. Plays role in DNA replication and repair and cell differentiation
33
niacin
nicotinamide, nicotinic acid
34
niacin reliable food sources
Beef liver, most cuts of meat/fish/poultry, fortified cereals, enriched breads and grains, canned tomato products
35
niacin toxicity and deficiency symptoms
Toxicity: Flushing, liver damage, glucose intolerance, blurred vision differentiation Deficiency: Pellagra; vomiting, constipation, or diarrhea; apathy
36
vitamin B6 primary functions
a. Required as enzyme cofactor for carbohydrate and amino acid metabolism b. Assists synthesis of blood cells
37
vitamin B6 reliable food sources
Chickpeas (garbanzo beans), most cuts of meat/fish/poultry, fortified cereals, white potatoes
38
vitamin B6 toxicity and deficiency symptoms
Toxicity: Nerve damage, skin lesions Deficiency: Anemia; seborrheic dermatitis; depression, confusion, and convulsions
39
folate
folic acid
40
folate primary functions
a. Required as enzyme cofactor for amino acid metabolism b. Required for DNA synthesis c. Involved in metabolism of homocysteine
41
folate reliable food sources
Fortified cereals, enriched breads and grains, spinach, legumes (lentils, chickpeas, pinto beans), greens (spinach, romaine lettuce), liver
42
folate toxicity and deficiency symptoms
Toxicity: Masks symptoms of vitamin B12 deficiency, specifically signs of nerve damage Deficiency: Macrocytic anemia; neural tube defects in a developing fetus; elevated homocysteine levels
43
vitamin B12 primary functions
a. Assists with formation of blood b. Required for healthy nervous system function c. Involved as enzyme cofactor in metabolism of homocysteine
44
vitamin B12 reliable food sources
Shellfish, all cuts of meat/fish/poultry, milk and dairy foods, fortified cereals
45
vitamin B12 toxicity and deficiency symptoms
Toxicity: None known Deficiency: Pernicious anemia; tingling and numbness of extremities; nerve damage; memory loss, disorientation, and dementia
46
pantothenic acid primary functions
a. Assists with fat metabolism
47
pantothenic acid reliable food sources
Meat/fish/poultry, shiitake mushrooms, fortified cereals, egg yolk
48
pantothenic acid toxicity and deficiency symptoms
Toxicity: None known Deficiency: Rare
49
biotin primary functions
a. Involved as enzyme cofactor in carbohydrate, fat, and protein metabolism
50
biotin reliable food sources
Nuts, egg yolk
51
biotin toxicity and deficiency symptoms
Toxicity: None known Deficiency: Rare
52
vitamin C primary functions
a. Antioxidant in extracellular fluid and lungs b. Regenerates oxidized vitamin E c. Assists with collagen synthesis d. Enhances immune function e. Assists in synthesis of hormones, neurotransmitters, and DNA f. Enhances iron absorption
53
vitamin C reliable food sources
Sweet peppers, citrus fruits and juices, broccoli, strawberries, kiwi
54
vitamin C toxicity and deficiency symptoms
Toxicity: Nausea and diarrhea, nosebleeds, increased oxidative damage, increased information of kidney stones in people with kidney disease Deficiency: Scurvy; bone pain and fractures, depression, and anemia
55
sodium primary functions
a. Fluid balance b. Acid-base balance c. Transmission of nerve impulses d. Muscle contraction
56
sodium reliable food sources
Table salt, pickles, most canned soups, snack foods, cured luncheon meats, canned tomato products
57
sodium toxicity and deficiency symptoms
Toxicity: Water retention, high blood pressure, loss of calcium in urine Deficiency: Muscle cramps, dizziness, fatigue, nausea, vomiting, mental confusion
58
potassium primary functions
a. Fluid balance b. Transmission of nerve impulses c. Muscle contraction
59
potassium reliable food sources
Most fresh fruits and vegetables: potatoes, bananas, tomato juice, orange juice, melons
60
potassium toxicity and deficiency symptoms
Toxicity: Muscle weakness, vomiting, irregular heartbeat Deficiency: Muscle weakness, paralysis, mental confusion, irregular heartbeat
61
phosphorus primary functions
a. Fluid balance b. Bone formation c. Component of ATP, which provides energy for our bodies
62
phosphorus reliable food sources
Milk/cheese/yogurt, soy milk and tofu, legumes (lentils, black beans), nuts (almonds, peanuts and peanut butter), poultry
63
phosphorus toxicity and deficiency symptoms
Toxicity: Muscle spasms, convulsions, low blood calcium Deficiency: Muscle weakness, muscle damage, bone pain, dizziness
64
chloride primary functions
a. Fluid balance b. Transmission of nerve impulses c. Component of stomach heartbeat acid (HCL) d. Antibacterial
65
chloride reliable food sources
Table salt
66
chloride toxicity and deficiency symptoms
Toxicity: None known Deficiency: Dangerous blood acid- base imbalances, irregular heartbeat
67
calcium primary functions
a. Primary component of bone b. Acid-base balance c. Transmission of nerve impulses d. Muscle contraction
68
calcium reliable food sources
Milk/yogurt/cheese (best-absorbed form of calcium), sardines, collard greens and spinach, calcium- fortified juices
69
calcium toxicity and deficiency symptoms
Toxicity: Mineral imbalances, shock, kidney failure, fatigue, mental confusion Deficiency: Osteoporosis, convulsions, heart failure
70
magnesium primary functions
a. Component of bone b. Muscle contraction c. Assists more than 300 enzyme systems
71
magnesium reliable food sources
Greens (spinach, kale, collard greens), whole grains, seeds, nuts, legumes (navy and black beans)
72
magnesium toxicity and deficiency symptoms
Toxicity: None known Deficiency: Low blood calcium, muscle spasms or seizures, nausea, weakness, increased risk of chronic diseases such as heart disease, hypertension, osteoporosis, and type 2 diabetes
73
sulfur primary functions
a. Component of certain B vitamins and amino acids b. Acid-base balance c. Detoxification in liver
74
sulfur reliable food sources
Protein-rich foods
75
sulfur toxicity and deficiency symptoms
Toxicity: None known Deficiency: None known
76
selenium primary functions
a. Required for carbohydrate and fat metabolism
77
selenium reliable food sources
Nuts, shellfish, meat/ fish/poultry, whole grains
78
selenium toxicity and deficiency symptoms
Toxicity: Brittle hair and nails, skin rashes, nausea and vomiting, weakness, liver disease Deficiency: Specific forms of heart disease and arthritis, impaired immune function, muscle pain and wasting, depression, hostility
79
fluoride primary functions
a. Development and maintenance of healthy teeth and bones
80
fluoride reliable food sources
Fish, seafood, legumes, whole grains, drinking water (variable)
81
fluoride toxicity and deficiency symptoms
Toxicity: Fluorosis of teeth and bones Deficiency: Dental caries, low bone density
82
iodine primary functions
a. Synthesis of thyroid hormones b. Temperature regulation c. Reproduction and growth
83
iodine reliable food sources
Iodized salt, saltwater seafood
84
iodine toxicity and deficiency symptoms
Toxicity: Goiter Deficiency: Goiter, hypothyroidism, cretinism in infant of mother who is iodine deficient
85
chromium primary functions
a. Glucose transport b. Metabolism of DNA and RNA c. Immune function and growth
86
chromium reliable food sources
Whole grains, brewers yeast
87
chromium toxicity and deficiency symptoms
Toxicity: None known Deficiency: Elevated blood glucose and blood lipids, damage to brain and nervous system
88
manganese primary functions
a. Assists many enzyme systems b. Synthesis of protein found in bone and cartilage
89
manganese reliable food sources
Whole grains, nuts, leafy vegetables, tea
90
manganese toxicity and deficiency symptoms
Toxicity: Impairment of neuromuscular system Deficiency: Impaired growth and reproductive function, reduced bone density Impaired glucose and lipid metabolism, skin rash
91
iron primary functions
a. Component of hemoglobin in blood cells b. Component of myoglobin in muscle cells c. Assists many enzyme systems
92
iron reliable food sources
Meat/fish/poultry (best-absorbed form of iron), fortified cereals, legumes, spinach
93
iron toxicity and deficiency symptoms
Toxicity: Nausea, vomiting and diarrhea; dizziness, confusion; rapid heartbeat, organ damage, death Deficiency: Iron-deficiency microcytic (small red blood cells), hypochromic anemia
94
zinc primary functions
a. Assists more than 100 enzyme systems b. Immune system function c. Growth and sexual maturation d. Gene regulation
95
zinc reliable food sources
Meat/fish/poultry (best-absorbed form of zinc), fortified cereals, legumes
96
zinc toxicity and deficiency symptoms
Toxicity: Nausea, vomiting, and diarrhea; headaches, depressed immune function, reduced absorption of copper Deficiency: Growth retardation, delayed sexual maturation, eye and skin lesions, hair loss, increased incidence of illness and infection
97
copper primary functions
a. Assists many enzyme systems b. Iron transport
98
copper reliable food sources
Shellfish, organ meats, nuts, legumes
99
copper toxicity and deficiency symptoms
Toxicity: Nausea, vomiting, and diarrhea; liver damage Deficiency: Anemia, reduced levels of white blood cells, osteoporosis in infants and growing children

Anaphy (PHBIOSCI 18) (5 decks)

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