Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
49 Cards in this Set
- Front
- Back
Vitamins
|
required for proper metabolism; do not directly provide energy; often function as coenzymes or cofactors
|
|
B-complex vitamins
|
especially important for energy metabolism; thiamin(b1), riboflavin(B2), niacin(B3), vitamin(B6), folate, vitamin B12, pantothenic acid, biotin
|
|
Thiamin(B1)
|
coenzyme thiamin pyrophosphate(TTP)- required for metabolism of carbohydrate and branched chain amino acids; TTP assists in production of DNA and RNA and assists in the synthesis of neurotransmitters
|
|
RDA of thiamin
|
1.0-1.4mg/day for adults
|
|
Too much thiamin?
|
toxicity unknown; no UL set
|
|
Deficiency of thiamin causes...?
|
causes weakness, fatigue, psychosis, and nerve damage- depletion can happen in 14 days
|
|
Deficiency of thiamin leads to...?
|
Beri-Beri; most common among chronic alcoholics(Wernicke-Korsakoff syndrome, Wet Brain Syndrome)
Others at risk: lots of white rice, gastric bypass, eating disorders, poor Gi health, low intake of food |
|
Best sources of thiamin
|
lean pork, cereals, white rice, soybeans, green peas, lentils, beans, tuna
|
|
Riboflavin(B2)
|
component of 2 coenzymes involved in metabolism(FMN, FAD); part of antioxidant enzyme glutathione peroxidase (assists infight against oxidative damage)
|
|
RDA of riboflavin
|
1.1-1.6mg/day for adults
|
|
Too much riboflavin?
|
No UL for riboflavin; excess riboflavin will turn urine a bright yellow
|
|
Deficiency of riboflavin?
|
Ariboflavinosis; cracked and red lips, inflammation of mouth and tongue, mouth ulcers, angular cheilitis, sore throat; may also be associated with eye problems(cataracts) and birth defects
|
|
Whose at risk for a riboflavin deficiency?
|
elderly, poor overall intake, malabsorption, patients on renal dialysis, no milk products
|
|
Best sources of riboflavin?
|
milk, cheese, green leafy veggies, liver, soybeans, mushrooms, almonds; riboflavin is light sensitive
|
|
Niacin(B3)
|
nicotinamide and nicotinic acid;can be ade form amino acid tryptophan( need 60 tryptophan molecules to make 1 niacin); essential to make coenzymes(NAD, NADP) assisting with metabolism; important in DNA replication and repair in process of cell differentiation
|
|
RDA of niacin?
|
16mg/day for men, 14mg/day for women
UL: 35mg/day leads to "niacin flush" |
|
Too much niacin?
|
from high supplementation; resulting in liver damage, glucose intolerance, blurred vision, edema of eyes; sometimes used medially to treat high cholesterol>can increase HDL and lower LDL, high doses under supervision
|
|
Deficiency of niacin?
|
pellagra-"rough skin" (severe niacin deficiency)- not high in corn>classic 3 D's> dermatitis, diarrhea, dementia
|
|
Who are at risk for niacin deficiency?
|
chronic alcoholics, those with low food intake
|
|
Good sources of niacin?
|
meat, fish, poultry, enriched bread, grain products, peanut butter, black eyed peas
|
|
Vitamin B6 (pyridoxine)
|
groupe of 3 related compounds; coenzyme for over 100 enzymes in amino acid metabolism; plays critical role in making nonessential amino acids; plays a role in gluconeogenesis from protein, required for enzyme that releases glucose from stored glycogen; assists in every stepof glucose metabolism; plays a role in hemoglobin synthesis
|
|
RDA of vitamin B6?
|
1.3-1.7mg/day for adults; requirement goes up as protein intake goes up
UL: 100mg/day> lead to nerve damage, skin lesions |
|
Vitamin B6 is marketed for/ taken for..?
|
PMS symptom relief, carpal tunnel syndrome, autism (with magnesium), ADD, hangovers, morning sickness
|
|
Deficiency of vitamin B6?
|
skin, blood, and nerve tissue> anemia,convulsions, depression, confusion, inflamed and irritated patches on skin
|
|
Who needs more vitamin B6?
|
alcoholism, some medications, intense physical activity, some chronic diseases, dialysis patients
|
|
Best sources of vitamin B6?
|
meat, tuna, poultry, organ meats, fortified cereal, white potatoes, bananas, fortified soy
|
|
Pantothenic acid (vitamin B5)
|
component of coenzymes (CoA, ACP) for fatty acid metabolism, also ketone, carb, and protein metabolism; required for synthesizing cholesterol, steroids; required in the detoxification of drugs
|
|
AI for pantothenic acid?
|
5mg/day
no UL:no toxicity deficiencies are rare |
|
Good sources of pantothenic acid?
|
chicken, beef, egg yolk, potatoes, oat cereals, tomato, products
|
|
Biotin
|
part of coenzymes involved in metabolism of carbs, far, and proteins; important for gluconeogenesis
|
|
AI for biotin?
|
30mg/day
Biotin content has been determined for very few foods |
|
Sources of biotin?
|
intestinal bacteria can produce biotin; other food sources include legumes,almonds, eggs, onions, liver, soybeans
|
|
Deficiency of biotin?
|
seen in large consumptions of raw egg whites over time; symptoms> hair thinning, hair color loss, red rash
|
|
Choline
|
a vitamin-like substance; assists in homocysteine metabolism; plays a role in metabolism and transport of cholesterol and fats; accelerates the synthesis of acetylcholine (neurotransmitter); plays critical role in the structural integrity of cell membranes
|
|
AI of choline?
|
550mg/day men, 425mg/day women
UL: 3.5 g/day |
|
Sources of choline?
|
some choline is made by the body; milk, liver, eggs, peanuts; lecithin is added to foods to increase choline content in food
|
|
deficiency of choline?
|
can lead to fat accumulation in the liver; deficiency during pregnancy may affect brain development;
|
|
Too much choline?
|
toxicity can result from supplements- fishy odor, vomiting, excess salivation, sweating, diarrhea, low blood pressure
|
|
Iodine
|
a trace mineral; critical for synthesis of thyroid hormones; thyroid hormones regulate body temperatures and resting metabolic rate; important for healthy reproduction and growth
|
|
Good sources of iodine?
|
saltwater fish, shrimp, iodized salt, milk and dairy products, kelp, sea food
|
|
RDA of iodine?
|
150mcg/day
UL: 1,100mcg/day |
|
Too much iodine?
|
interferes with thyroid function
|
|
Deficiency of iodine?
|
Iodine deficiency disorders (IDDs): goiter, cretinism, hypothyroidism
|
|
Chromium
|
a trace mineral; assists insulin to transport glucose form the bloodsream into cells; important for RNA and DNA metabolism; supports normal growth and immune function; deficiency uncommon
|
|
Deficiency of chromium?
|
induced in labs: raises blood glucose and insulin
|
|
AI of chromium?
|
35mcg/day men, 25mcg/day women (need goes up when energy intake goes up)
No UL but high supplementation is discouraged |
|
Good sources of chromium?
|
mushrooms, nuts, whole grains, dark chocolate, some beer, red wine, processed meats, some tap water
|
|
Chromium supplements used for...?
|
chromium picolinate is widely touted as a weight-loss aid but no evidence
|
|
B-vitamin status
|
poor B-vitamin status impacts exercise> limited studies show poor work performance:lower intensity and duration
Taking more B-vitamins than you need> does not increase energy levels or improve exercise performance |