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27 Cards in this Set
- Front
- Back
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thiamin
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vitamin B1
energy metabolism pork/whole grains/enrirched grains/nuts deficiency: beriberi (muscle weakness, wasting, endema) no toxicity |
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riboflavin
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vitamin B12
energy metabolism milk and milk products/spinach/enriched grains deficiency: cracks at corners of mouth, sensitivity to light, eye disorder |
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niacin
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viatamin B3
energy metabolism rotein foods/enriched grain deficiency: pellagra |
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folate
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DNA synthesis
oj/green veggies/enriched grains/sunflower seeds deficiency: megaloblastic anemia |
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vitamin B12
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cyanocobalamin
folate metabolism animal sources deficiency: macrocytic anemia |
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vitamin B6
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pyridoxal
amino acid and rea metabolism meat, fish, veggies deficiency: rashes/scaly skin, anemia |
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biotin
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sulfur containing vitamin
energy metabolism weidely distributed in foods/peanut butter/egg yolks |
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pantothenic acid
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energy metabolism/synthesis of many compounds
widespread in foods/meats/whole grain cerals deficincy: intestinal problems, hypoglycemia, insomnia |
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vitamin C
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ascorbic acid
antioxidant/ collagen synthesis/ iron absorption citrus fruits/ cabage type veggies/ dark green veggies deficiency: scurvy (bleeding gums, impaired wound healing, loose/decaying teeth) |
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vitamin A
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precursor: beta carotene
vision/promote cell growth/ immune system/ antioxiant (bc form) liver/fortified milk & breakfast cereal/ dark green & orange fruits & veggies deficiency: night blindness, xereophthalmia, poor growth toxic: supplementation, too much liver, fetal malformations, hair loss, skin changes, bone pain, fractures |
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vitamin D
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cholecalciferol
synthesized in body by sunlight hormone increases absorption of calcium and phosphorous, maintain optimal blood calciuma nd calcification of bone animal based foods deficiency: rickets (children), osteomalacia (adults) toxicity: kidney damage, calcium deposits in soft tissues |
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vitamin E
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tocopherol
antioxidant (prevents breakdown of viatmin A and unsaturated fatty acids), may decrease risk of heart disease vegetable oils, nuts/seed, fortified breakfast cerals, some greens/fruit deficiency: not common |
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vitamin K
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phyloquinone, menaquinone, menadione
blood clotting/synthesis of bone proteins green veggies/liver, bananna deficiency: hemorrhage toxicity: can occur with supplementation |
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calcium
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most abundant
stucture of bones/teeth/muscle contraction/nerve transmission/blood clotting/ milk and milk products/soy milk/broccoli/fortified OJ deficiency: osteoporosis, rikckets to decrease bone loss: exercise (weight bearing), calcium, vitamin D, estrogen |
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phosphorus
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2nd most abundent in body
bone andn teeth structure/buffere/DNA & RNA/ metabolism, phopholipids, decreases Ca absorption soft drinks, animal, legumes, dairy, fish |
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magnesium
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important to enzymes/ ATP metabolims/ inhibits mmuscle contraction & blood clotting
dark green foods/legumes/whole grains/nuts/chocolate |
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sodium
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cation outside cell/fluid & electrolyte balance/increases hypertension if "salt sensitive"
processed foods/salt/condiments/sauces/soups salt pill not recommended for endurance athletes/diets rarely lack |
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potassium
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cation within cell body/fluid & electrolyte balance
fresh fruits & veggies/OJ/bananas/meant & milk/whole grains deficiency is rare toxic: overuse of potassium salt |
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chloride
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anion outside cell/fluid & electrolyte balance/HCl
table salt/processed foods |
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sulfur
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not a nutrient itself, but part of other compounds/"bridges" in proteins/acid-base balane
all protein containing foods |
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iodine
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component of thyroid hormone
deficiency: goiter, cretinism sources: ocean mist/iodized salt |
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iron
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hemoglobin & myoglobin (carry and release O2)
forms: heme (animal foods) & nonheme (plant & animal foods-absorbed poorly) deficiency: most common nutrient deficiency in US (anemia) toxicity: hemochromatosis (most common genetic disorder in US)/iron poisoning in kids |
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zinc
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DNA/RNA/taste perception/wound healing/sperm development/insulin/vitamin A
shellfish/meats/poultry/liver/whole grains |
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selenium
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antioxidant (makes thyroid hormone active)
deficiency: may increase risk for heart disease meats and other animal products/whole grains |
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fluoride
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teeth
deficiency: increased risk of dental cavitites (most widepread health problem) toxicity: fluorosis (darkened teeth-too much fluoride) |
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chromium
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facilitate glucose uptake (with insulin)
supplements do not help lose fat and build muscle meats/egg yolks/whole grains/veg oil/nuts |
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copper
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helps form hemoglobin
legumes/whole grains/nuts/organ meats/seeds/dried fruits |
