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Nutrition > vitamins and minerals > Flashcards

vitamins and minerals Flashcards

1
Q

Thiamine: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A

B1
1. energy metabolism, muscle contraction
2. Beriberi - fatigue and poor memory
3. very rare
4. nuts and seeds

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2
Q

Riboflavin: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A

B2
1. energy metabolism, cell growth
2. ariboflavinosis: skin disorders, swelling of mouth and throat
3. very rare
4. fortified foods

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3
Q

niacin: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A

B3
1. energy metabolism, make cholesterol
2. pellegra, dermatitis, diarrhea
3. skin flush, dizziness
4. chicken and beef

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4
Q

pantothenic acid: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A

B5
1. energy metabolism, build fats
2. headache, fatigue
3. very rare, but diarrhea and digestive tract distress
4. chicken and beef

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5
Q

Pyridoxine: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A

B6
1. energy metabolism, homocysteine homeostasis
2. anemia, skin conditions
3. nausea and loss of control of body movements
4. chicken and beef

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6
Q

Biotin: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A

B7
1. energy metabolism and cell cignalling
2. hair loss, red eyes
3. very rare
4. beef and eggs

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7
Q

Folate: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A

B9
1. Form DNA, protein metabolism
2. neural tube defects in embryo, megaloblastic anemia
3. nausea, bloating
4. dark green veggies

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8
Q

Cobalamin: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A

B12
1. energy metabolism, form RBCs
2. anemia, fatigue
3. very rare
4. chicken and beef

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9
Q

Vitamin C: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. critical for collagen formation, metabolism of protein
  2. scurvy, fatigue and gum inflammation
  3. diarrhea, nausea
  4. red peppers, citrus fruits
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10
Q

Vitamin A: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. eyesight, gene expression
  2. severe dry eyes, dry skin or hair
  3. vision changes, bone pain
  4. carrots, kale
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11
Q

Vitamin D: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. homeostasis of calcium, cell growth
  2. rickets, soft bones, osteomalacia, soft bones
  3. anorexia, weight loss
  4. fatty fish, fortified milk
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12
Q

Vitamin E: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. cell signalling and neutralizing free radicals
  2. movement difficulties, peripheral neuropathy
  3. very rare
  4. vegetable oil, nuts
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13
Q

Vitamin K: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. blood clotting, helps produce healthy bone tissue
  2. bleeding, hemorrhaging
  3. no
  4. spinach, broccoli
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14
Q

Calcium: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. important messenger within cells, muscle and heart contraction
  2. osteoporosis-> fractures, numbness and muscle spasms
  3. abdominal pain and bone pain
  4. dairy, eggs
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15
Q

Phosphorus: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. hardens bones and teeth, helps form phospholipids
  2. anorexia, muscle weakness
  3. no
  4. salmon, cheese
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16
Q

Sodium: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. electrolyte that facilitates function of nerves, helps maintain fluid balance extracellularly
  2. hyponatremia: nausea, vomiting
  3. thirst, weakness, nausea
  4. salted animal products, table salt
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17
Q

Potassium: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. maintain fluid balance intracellularly, helps facilitate nerve impulses
  2. individual: may feel tired, have weakness
  3. usually not a problem with functioning kidneys, those without: muscle weakness, heart irregularities
  4. bananas, lentils
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18
Q

Chloride: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. maintain fluid balance, electrical activity
  2. no symptoms
  3. no symptoms
  4. table salt, tomatoes
19
Q

Magnesium: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. energy metabolism, protein synthesis
  2. loss of appetite, nausea
  3. rare but muscle weakness and tiredness
  4. nuts, spinach
20
Q

Sulfur: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. synthesis of amino acids, decrease cellular damage through glutathione peroxidase
  2. protein deficiency symptoms,
  3. diarrhea, colitus
  4. protein rich foods
21
Q

Iron: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. needed for oxygen transport, helps in muscle cell energy metabolism
  2. iron deficiency anemia, fatigue, hair loss
  3. faintness, nausea
  4. red meat, poultry
22
Q

Zinc: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. gene expression, immune function
  2. slowed growth, impaired immunity
  3. nausea and vomiting
  4. legumes, dairy products
23
Q

Manganese: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. catalyzes reactions for energy metabolism, bone development
  2. epilepsy, osteoporosis
  3. tremors, muscle spasms
  4. nuts, chickpeas
24
Q

Copper: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. Red blood cell production, iron absorption
  2. iron deficiency anemia, tremors, tingling sensations
  3. vomiting, diarrhea
  4. beef liver, potatoes
25
Q

Iodine: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. essential component of T3 and T4 thyroid hormones, regulate fuel use, body temp
  2. hypothyroidism - goiter, mental deficiencies in children
  3. diarrhea, vomiting
  4. Iodized table salt, dairy products
26
Q

Selenium: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. production and metabolism of thyroid hormones, synthesis of DNA
  2. fatigue, hair loss
  3. metallic taste in mouth, garlic breath
  4. eggs, chicken
27
Q

Molybdenum: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. help break down sulfites, break down proteins
  2. very rare
  3. rare so not enough data for symptoms
  4. legumes, organ meats
28
Q

Fluoride: 2 functions, symptoms of deficiency, symptoms of toxicity, sources

A
  1. strengthen bones and teeth, reversing dental carries
  2. not essential
  3. fluorosis, white spots on teeth, brown discolouration
  4. water or toothpaste
29
Q

B1

A

Thiamine

30
Q

B2

A

Riboflavin

31
Q

B3

A

Niacin

32
Q

B5

A

Pantothenic Acid

33
Q

B7

A

Biotin

34
Q

B9

A

Folate

35
Q

B12

A

Cobalamin

36
Q

what do antioxidants do and how do they work

A

they donate their electrons to free radicals to neutralize them so other molecules like DNA don’t get oxidized and therefore damaged

37
Q

what is a free radical

A

reactive molecules that have unpaired electron, they steal electrons from other molecules such as DNA and cell membranes, when a molecule loses an electron its oxidized which often damages it

38
Q

do antioxidants keep DNA from oxidize or do they oxidize them

A

they keep them unoxidized by taking giving free radicals an extra electron to neutralize it

39
Q

fat soluble vitamins

A

ADEK

40
Q

water soluble vitamins

A

Bs, C

41
Q

what is bioavailability

A

availability in food as well as its propensity to be absorbed and available for use within the body

42
Q

what affects mineral content in animals

A

depends on what they eat (better source of minerals than plants)

43
Q

what affects mineral content in plants

A

the soil

44
Q

what plant compounds affect mineral bioavailability

A

phytates (zinc, iron), tannins (iron), oxalates (calcium, iron), glucosinolates (iron)

Nutrition (6 decks)

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