vitamins and minerals Flashcards
(123 cards)
1
Q
absorption of fat soluble vitamins
A
requires bile
2
Q
transport and storage of fat soluble vitamins
A
-travels with carriers
-stored in liver and fatty tissues
3
Q
excretion of fat soluble vitamins
A
-not readily excreted
-stored in tissues
4
Q
toxicity of fat soluble
A
-can occur from supplements
-rarely from food
5
Q
requirements of fat soluble vitamins
A
because we store it intake does not have to be frequent
6
Q
fat soluble vitamins
A
A,D,E,K
7
Q
function of vitamin A (5)
A
- vision
- immune function
- bone and body growth
- reproduction
- healthy bone linings and skin
8
Q
forms of vitamin A
A
retinol, retinal, retinoic acid
9
Q
retinol
A
stored vitamin A in the liver
10
Q
retinal
A
-body converts retinol to retinal
-important for vision
11
Q
retinoic acid
A
-body converts retinol to retinoic acid
-important for growth and gene regulation
12
Q
sources of vitamin A
A
performed and beta carotene
13
Q
sources of performed
A
-animal liver
-fortified in milk
*eating excess performed puts you at risk for toxicity
14
Q
sources of beta carotene
A
-orange fruits and vegetables
-leafy green vegetables
-antioxidant
*eating excess does not put us at risk for toxicity
15
Q
DRI for vitamin A
A
retionol activity equivalents
*takes into account conversion of beta carotene to retinol
16
Q
deficiency of vitamin A
A
-night blindness
-total blindess
-dry/cracked skin
-decreased immune system
17
Q
toxicity of vitamin A
A
-upper limit for performed from supplementation or excessive amounts from fortified foods
-hair loss
-skin rashes
-liver failure
-weak bones
-birth defects
-too much beta carotene yellows the skin
18
Q
function of vitamin D
A
-promotes bone mineralization
-assists in immune function
-regulates blood calcium levels and phosphorous levels
19
Q
what two nutrients absorption depends on vitamin D
A
- calcium
- phosphorous
20
Q
nonfood sources of vitamin D
A
sunlight
21
Q
food sources of vitamin D
A
-fattier fish: salmon, mackrel, tuna, sardines
-fortified in milk
-egg yolks
22
Q
what two places take part in converting sunlight into vitamin D
A
- liver
- kidney
23
Q
deficiency of vitamin D
A
children: ricks
adults: osteomalacia
24
Q
toxicity of vitamin D
A
-will not occur from too much sunlight
-over supplementation
-most potentially toxic of fat-soluble vitamins
-elevated blood calcium levels which causes calcification of soft tissues
25
function of vitamin E
-protects cell membranes of body tissues and blood
-role in immune system
-antioxidant that stops free radicals
26
food sources of vitamin E
-vegetable oils
-fruits and vegetables
-wheat germ
27
DRI of vitamin E
-based on alpha-tocopherol
-smokers have higher needs
28
deficiency of vitamin E
-rare
-can occur if malabsorption of fat is present which is usually the case with medical conditions
29
toxicity of vitamin E
-rare
-if taking supplement and blood clotting medication you may be at risk for additional bleeding
30
function of vitamin K
-blood clotting
-bone formation
31
sources of vitamin K
-make from intestinal bacteria
-dark leafy green vegetables
-cabbage
32
deficiency of vitamin K
-rare
-infants given vitamin K injection at birth because they dont have bacteria in intestines yet
33
toxicity of vitamin K
-rare from food sources
-risk with supplementation
-if on blood clotting medicaton and supplement pay closer attention
34
absorption of water soluble vitamins
directly into the blood
35
transport and storage of water soluble vitamins
-travels in watery fluid
-most are NOT stored
36
excretion of water soluble vitamins
readily excreted
37
toxicity of water soluble vitamins
rare but possible
38
requirements of water soluble vitamins
consumption needed frequently
39
B vitamins
1. thiamin
2. riboflavin
3. niacin
40
function of B vitamins
energy metabolism
41
food sources for all B vitamins
-whole grains
-enriched bread
-cereal
42
riboflavin additional sources
milk
43
niacin additional sources
-meat
-fish
-poultry
44
RDA for B vitamins
-niacin equivalents
-considers conversion of tryptophan
45
thiamin deficiency
-beriberi: loss of sensation in hands and feet which can lead to muscular weakness and abnormal heart action
-wet beriberi: adema occuring
-dry beriberi: no adema
46
thiamin toxicity
none
47
riobflavin deficiency
none
48
riboflavin toxicity
none
49
niacin defincieny
-pellegra: rough skin
-4 D's: dementia, dermatitis, diarrhea, death
50
toxicity of niacin
-no upper limit from food
-upper limit on synthetic forms only
-large doses can cause niacin flush: painful tingling effect and can also feel warm
51
biotin and pantothetic acid
-energy metabolism
biotin: coenzyme in digestion of carbohydrate, protein, fat
pantothetic acid: stimulates growth
52
deficieny of biotin and pantothetic acid
none
53
toxicity of biotin and pantothetic acid
none
54
food sources of biotin and pantotethic acid
a well balanced diet
55
function of B6
energy metabolism
-amino acid synthesis
-hemoglobin synthesis
-blood glucose regulation
56
food sources of B6
-meat
-fish
-poultry
-potatoes
-bananas
57
deficiency of B6
-weakness
-irritability
-insomnia
-weakened immune system
58
toxicity of B6
-stored in muscles
-if consumption is high can cause reversible neuropathies in feet, hands, and mouth
59
function of B12
-enables folate to get into cells
-maintains myelin sheath
-coenzyme in cell replication
-absorption depends on intrinsic factor
60
food sources of B12
-all animal products
-fortified products
61
deficiency of B12
-most likely due to poor absorption because of intrinsic factor
-pernicious anemia: large immature RBCs
-paralysis of nerve and muscles because of role B12 plays in nerve and muscle cells
62
toxicity of B12
none
62
food sources of folate
-green leafy vegetables
-fortified in cereals and breads
62
function of folate
-synthesize DNA for cell divison
62
RDA of folate
in DFE (dietary folate eqivalent)
63
deficiency of folate
-anemia: large RBCs
-impaired cell divison: neural tube defects; spina bifida
64
toxicity of folate
-high folate can mask B12 deficiency causing nerve damage
-upper limit for synthetic forms only
65
function of vitamin C
-production and maintenance of collagen
-enhances immune function
-assists in iron absorption
-antioxidant
66
food sources of vitamin C
-citrus fruits and juices
-sweet potatoes
-strawberries
-kiwi
-tomatoes
-broccoli
-peppers
67
RDA for Vitamin C
higher amounts recommended for smokers
68
deficiency of Vitamin C
-bleeding gums and pinpoint bruises
-scurvy (10mg/day to prevent)
69
toxicity of vitamin C
-large doses in pill form can have affects
-nausea, abdominal cramps, diarrhea from high supplement intake
70
function of iron
-every living cell
-in hemoglobin to carry oxygen to body from lungs
-in myoglobin for muscle contraction
71
RDA for iron
higher for women and vegetarians
72
food sources
-heme: animal flesh-->better absorbed
-nonheme: animal flesh and plant flesh
73
promoters of iron absorption
1. vitamin C
2. meat fish protein peptide factor
74
inhibitors
1. tannic acid
2. phytates
3. calcium
4. phosphorous
75
tannins
in cofee, tea, red wine
76
phytates
whole grains with fiber
77
what food source can increase iron deficiency
milk!
78
foods high in ____ and ____ are usually poor sources of iron
calcium and phosphorous
79
ferritin level
when iron stores signal that iron levels start to decline
80
deficiency of iron
-pica: craving to eat nonfood items
-general symptoms: fatigue, irritability, hyperactivity
81
toxicity of iron
-toxic amounts difficult to excrete
-acute poisoning can be fatal
82
function of zinc (6)
-activates many enzmyes
-vision
-immune function
-wound healing
-taste perception
-normal growth
83
food sources of zinc
protein: meat, shellfish, poultry
plant: legumes
84
deficiency of zinc
-growth restriction
-decreased immune function
85
toxicity of zinc
-from supplement
-if too much zinc it can impair copper and iron absoprtion because they have same carrier and if its drenched in zinc the others cannot bind to it
86
function of selenium
antioxidant for vitamin E
87
food sources of selenium
-meats and shellfish
-vegetables and grains grown in selenium rich soil
88
deficiency of selenium
-rare but can result in cardiovascular disease
89
toxicity of selenium
-possible with supplementation
90
function of iodine
-synthesis of hormones released by thyroid
91
what do hormones regulate
-metabolic rate
-body temp
-reproduction
-growth
-nerve/muscle formation
92
food sources of iodine
-seafood
-iodized salt
-milk and yogurt (if cow fed iodized grain)
93
deficiency of iodine
-thyroid gland enlarges-->goiter
-weight gain
-feeling sluggish
94
toxicity of iodine
depression of thyroid gland
95
function of copper
-forms hemoglobin and collagen
-energy metabolism and release
96
food sources of copper
-organ meats
-seafood
-legumes
-nuts/seeds
97
deficiency of copper
-rare
-maybe anemia because it helps with hemoglobin formation
-excess zinc interferes with copper absoprtion
98
toxicity of copper
excess supplementation
99
chromium function
carbohydrate metabolsim-->works with insulin to improve uptake of glucose
100
food sources of chromium
-meat
-grains
-vegetable oil
101
sodium, potassium, chloride function
-maintain fluid volume and acid-base balance
-nerve-cell transmission
-vital to muscle contraction
-vital to heartbeat
102
food sources of the electrolytes
-table salt
-potassium in less processed foods
-sodium in more processed foods
103
deficiency of electrolyes
-changes in blood levels due to fluid and electrolyte imbalance
104
toxicity of electrolytes
-excess normally excreted
-but can lead to high blood pressure
-salt sensitive individuals
-CDRR: 2300mg/day
-excess potassium can cause muscle weakness and vomiting
105
function of magnesium
-half in bones
-holds calcium to tooth enamel
-necessary for releasing energy
-muscle contraction
106
food sources of magnesium
-best are unprocessed
-legumes, nuts, seeds
-green leafy veggies
107
deficiency of magnesium
-rare in healthy individuals
-alcohol abuse
108
toxicity of magnesium
-not from foods
-upper limit for synthetic forms
109
function of calcium
-important in structure of bones and teeth
-calcium in blood (nerve transmission, muscle contraction, blood clotting, blood pressure regulation)
110
food sources of calcium
-milk and milk products
-calcium fortified foods
-canned salmon/sardines with bones
-broccoli, kale, turnip greens-->well absorbed
-spinach and swiss chard-->not as well absorbed
111
deficiency of calcium
osteoporosis
112
toxicity of calcium
-interference with absorption of other minerals
-increased risk for kidney stone formation
113
function of phosphorous
-bone and teeth structure
-phosphorous salts-->acid/base balance
-component of phospholipids
-energy metabolism
114
food sources of phosphorous
-milk and milk products
-animal protein foods
115
deficiency of phosphorous
rare
116
toxicity of phosphorous
excess intakes may promote calcification of soft tissues
117
fluoride function
part of bones and teeth (formation and resistance to decay)
118
food sources of fluoride
-fluoridated drinking water
-bottle water is questionable
-municipal water has it
119
deficiency of fluoride
increased risk of dental decay
120
toxicity of fluoride
-flurosis-->only on developing teeth and discoloration
-too much fluoride in drinking water
-toothpaste
