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81 Cards in this Set
- Front
- Back
What is a vitamin?
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= An essential, noncaloric, organic nutrient needed in tiny amounts in the diet and help to drive cell processes in the body.
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What is the role of vitamins?
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= To help make possible the processes by which other nutrients are digested, absorbed, and metabolized or built into body structures.
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What are the fat-soluble vitamins and where are they found?
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A, D, E, K
Found in the fats and oils of foods and require bile for absorption. |
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Fat soluble vitamins:
Absorption |
Absorbed like fats, first into the lymph, then the blood.
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Fat soluble vitamins:
Transport and storage |
Must travel with protein carriers in watery body fluids; stored in the liver or fatty tissues
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Fat soluble vitamins:
Excretion |
not readily excreted; tend to build up in the tissues. Toxicities are likely from supplements, but occur rarely from food.
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Fat soluble vitamins:
Requirements |
Needed in periodic doses (perhaps weeks or even months) b/c the body can draw on its stores.
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What are the water-soluble vitamins and where are they found?
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Vitamin C and B
body absorbs easily and just as easily excretes them in the urine; can remain in lean tissues for a month or more, but can easily be picked up by extracellular fluids, washed away by the blood, and excreted. |
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Water-soluble vitamins:
Absorption |
Absorbed directly into the blood
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Water-soluble vitamins:
Transport and Storage |
Travel freely in watery fluids; most are not stored in the body
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Water-soluble vitamins:
Excretion |
Readily excreted in the urine
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Water-soluble vitamins:
Toxicity |
Toxicities are unlikely but possible with high doses from supplements
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Water-soluble vitamins:
Requirements |
Needed in frequent doses (perhaps 1 to 3 days) because the body does not store most of them to any extent
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Vitamin A:
Other Names |
Retinol, retinal, retinoic acid;
main precursor is beta-carotene |
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Vitamin A:
Chief function in the body |
Vision;
health of cornea, epithelia cells, mucous membranes, skin; bone and tooth growth; regulation of gene expression; reproduction; immunity Beta-carotene: antioxidant |
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Vitamin A:
Significant sources |
Retinal: fortified milk, cheese, cream, butter, fortified margarine, eggs, liver
Beta-carotene: spinach & other dark, leafy greens; broccoli; deep orange fruits (apricots, cantaloupe) and vegetables (winter squash, carrots, sweet potatoes, pumpkin) |
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Vitamin A:
Deficiency symptoms |
Blood/circulatory: Anemia
Bones/Teeth: Cessation of bone growth, painful joints; impaired enamel formation, cracks in teeth, tendency toward tooth decay Digestive: Diarrhea, changes in intestinal & other body linings Immune: Freq. infections Nervous/Muscular:Night blindness (retinal), mental depression Skin & Cornea: Keratinization, corneal degen. leading to blindness, rashes Other: Kidney stones, impaired growth |
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Vitamin A:
Toxicity symptoms |
Blood/circ.: RBC breakage, cessation of menstruation, nosebleeds
Bones/Teeth: Bone pain; growth retardation; increased pressure inside skull; headaches; possible bond mineral loss Digestive: Abdominal pain, nausea, vomiting, diarrhea, weight loss Immune: Overreactivity Nervous/Muscular: Blurred vision, muscle weakness, fatigue, irritability, loss of appetite Skin & Cornea: Dry skin, rashes, loss of hair; cracking & bleeding lips, brittle nails; hair loss Other: Liver enlargement & liver damage; birth defects |
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Vitamin D:
Other names |
Calciferol, cholecalcifoerol, dihydroxy vitamin D
Precursor is cholesterol |
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Vitamin D:
Chief functions in the body |
Mineralization of bones (raises blood calcium & phosphorus via absorption from digestive tract & by w/drwg calcium from calcium from bones & stimulating retention by kidneys)
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Vitamin D:
Deficiency disease name |
Rickets, osteomalacia
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Vitamin D:
Significant sources |
-Self-synthesis w/ sunlight
-Fortified milk or margarine Liver, sardines, salmon, shrimp |
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Vitamin D:
Deficiency symptoms |
Blood/circ: N/A
Bones/Teeth: Abnormal growth, misshapen bones (bowing of legs), soft bones, joint pain, malformed teeth Nervous: Muscle spasms Other: N/A |
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Vitamin D:
Toxicity symptoms |
Blood/circ: Raised blood calcium; calcification of blood vessels & heart tissues
Bones/Teeth: Calcification of tooth soft tissues; thinning of tooth enamel Nervous: Excessive thirst, headaches, irritability, loss of appetite, weakness, nausea Other: Kidney stones; calcification of soft tissues (kidney, lungs, joints); mental & physical retardation of offspring |
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Vitamin E:
Other names |
alpha-tocopherol, tocopherol
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Vitamin E:
Chief functions in the body |
Antioxidant (quenching of free radicals), stabilization of cell membranes, support of immune function, protection of polyunsaturated fatty acids; normal nerve development
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Vitamin E:
Significant sources |
-Polyunsaturated plant oils (margarine, salad dressings, shortenings)
-Green & leafy vegetables -Wheat germ -Whole-grain products -Nuts, seeds |
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Vitamin E:
Deficiency symptoms |
Blood/circ: RBC breakage, anemia
Digestive: Nerve degen., weakness, difficulty walking, leg cramps Eyes: N/A Nervous/Muscular: N/A |
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Vitamin E:
Toxicity symptoms |
Blood/circ: Augments the effects of anticlotting medication
Digestive: General discomfort, nausea Eyes: Blurred vision Nervous/Muscular: Fatigue |
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Vitamin K:
Other names |
phylloquinone, naphthoquinone
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Vitamin K:
Chief functions in the body |
Synthesis of blood-clotting proteins & proteins important in bone mineralization
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Vitamin K:
Significant sources |
- Bacterial synthesis in the digestive tract
- Green leafy vegetables - cabbage-type vegetables, soybeans, vegetable oils |
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Vitamin K:
Deficiency symptoms |
Blood/circ: Hemorrhage
Bones: Poor skeletal mineralization |
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Vitamin K:
Toxicity symptoms |
Blood/circ: Interference w/ anticlotting medication
Bones: N/A |
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Vitamin C: (Water-soluble)
Other name |
Ascorbic acid
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Vitamin C: (Water-soluble)
Chief function |
Collagen synthesis (strengthens blood vessel walls, forms scar tissue, matrix for bone growth), antioxidant, restores vitamin E to active form, hormone synthesis, supports immune cell functions, helps in absorption of iron
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Vitamin C: (Water-soluble)
Deficiency disease name |
Scurvy
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Vitamin C: (Water-soluble)
Significant sources |
Citrus fruits, cabbage-type vegetables, dark green vegetables, cantaloupe, strawberries, peppers, lettuce, tomatoes, potatoes, papayas, mangoes
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Vitamin C: (Water-soluble)
Deficiency symptoms |
Digestive: N/A
Immune: Immune suppression, freq. infections Mouth, Gums, Tongue: Bleeding gums, loosened teeth Nervous/Muscular: Muscle degen. & pain, depression, disorientation Skeletal: Bone fragility, joint pain Skin: Pinpoint hemorrhages, rough skin, blotchy bruises Other: Failure of wounds to heal |
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Vitamin C: (Water-soluble)
Other name |
Ascorbic acid
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Vitamin C: (Water-soluble)
Chief function |
Collagen synthesis (strengthens blood vessel walls, forms scar tissue, matrix for bone growth), antioxidant, restores vitamin E to active form, hormone synthesis, supports immune cell functions, helps in absorption of iron
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Vitamin C: (Water-soluble)
Deficiency disease name |
Scurvy
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Vitamin C: (Water-soluble)
Significant sources |
Citrus fruits, cabbage-type vegetables, dark green vegetables, cantaloupe, strawberries, peppers, lettuce, tomatoes, potatoes, papayas, mangoes
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Vitamin C: (Water-soluble)
Deficiency symptoms |
Digestive: N/A
Immune: Immune suppression, freq. infections Mouth, Gums, Tongue: Bleeding gums, loosened teeth Nervous/Muscular: Muscle degen. & pain, depression, disorientation Skeletal: Bone fragility, joint pain Skin: Pinpoint hemorrhages, rough skin, blotchy bruises Other: Failure of wounds to heal |
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Thiamin (aka Vitamin B1 - Water-soluble):
Chief function |
Part of a coenzyme needed in energy metabolism
Supports normal appetite and nervous system function |
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Thiamin (aka Vitamin B1 - Water-soluble):
Deficiency disease name |
Beriberi (wet and dry)
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Thiamin (aka Vitamin B1 - Water-soluble):
Significant sources |
-Occurs in all nutritious foods in moderate amounts;
-pork, ham bacon, liver, whole & enriched grains, legumes, seeds |
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Thiamin (aka Vitamin B1 - Water-soluble):
Deficiency sym. |
Blood/Circ: Edema, enlarged heart, abnormal heartrhythms, heart failure
Nervous/Muscular: Degen., wasting, weakness, pain apathy, irritability, difficulty walking, loss of reflexes, mental confusion, paralysis Other: Anorexia, weight loss |
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Thiamin (aka Vitamin B1 - Water-soluble):
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Blood/Circ: N/A
Nervous/Muscular: N/A Other: N/A |
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Riboflavin (aka Vitamin B2 - Water-soluble):
Chief function |
-Part of coenzyme needed in energy metabolism
-Supports normal vision & skin health |
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Riboflavin (aka Vitamin B2 - Water-soluble):
Deficiency disease name |
Ariboflavinosis
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Riboflavin (aka Vitamin B2 - Water-soluble):
Sources |
Milk, yogurt, cottage cheese, meat, liver, leafy green vegetables, whole-grain or enriched breads & cereals
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Riboflavin (aka Vitamin B2 - Water-soluble):
Deficiency sym. |
Mouth, Gums, Tongue: Cracks at corners of mouth, smooth magenta tongue; sore throat
Nervous & Eyes: Hypersensitivity to light, reddening of cornea Skin: Skin rash |
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Riboflavin (aka Vitamin B2 - Water-soluble):
Toxicity sym. |
No symptoms reported
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Niacin (aka Vitamin B3 - Water-soluble):
Other names |
Nicotinic acid, nicotinamide, naicinamide, vitamin B3
Precursor = dietary tryptophan |
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Niacin (aka Vitamin B3 - Water-soluble):
Chief functions |
Part of coenzyme needed in energy metabolism
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Niacin (aka Vitamin B3 - Water-soluble):
Deficiency disease name |
Pellagra = common in parts of Africa and Asia.
Symptoms: four "Ds": diarrhea, dermatitis, dementia, and ultimately death |
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Niacin (aka Vitamin B3 - Water-soluble):
Sources |
-Synthesized from the AA tryptophan;
-Milk, eggs, meat, poultry, fish, whole-grain & enriched breads & cereals, nuts, & all protein-containing foods |
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Niacin (aka Vitamin B3 - Water-soluble):
Deficiency sym. |
Digestive: Diarrhea; vomiting; abdominal pain
Mouth, Gums, Tongue: Black or bright red swollen smooth tongue Nervous: Irritability, loss of appetite, weakness, headache, dizziness, mental confusion progressing to psychosis or delirium Skin: Flaky skin rash on areas exposed to sun Other: |
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Niacin (aka Vitamin B3 - Water-soluble):
Toxicity sym. |
Digestive: Nausea, vomiting
Mouth, Gums, Tongue: N/A Nervous: N/A Skin: Painful flush & rash, sweating Other: Liver damage; impaired glucose tolerance |
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Folate (Water-soluble):
Chief function |
Part of a coenzyme needed for new cell synthesis
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Folate (Water-soluble):
Sources |
Asparagus, avocado, leafy green veg., beets, legumes, seeds, liver, enriched breads, cereal, pasta and grains
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Folate (Water-soluble):
Deficiency sym. |
Blood/Circ: Anemia (large-cell type), elevated homocysteine
Digestive: Heartburn, diarrhea, constipation Immune: Suppression, freq. infections Mouth, Gums, Tongue: Smooth red tongue; Increased risk of neural tube birth defects Nervous:Depression, mental confusion, fatigue, irritability, headache |
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Folate (Water-soluble):
Toxicity sym. |
Blood/Circ: Masks vitamin B12 deficiency
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Vitamin B12 (Water soluble)
Chief functions |
-Part of coenzymes needed in new cell synthesis,
-helps maintain nerve cells |
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Vitamin B12 (Water soluble)
Sources |
Animal products (meat, fish, poultry, milk, cheese, eggs)
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Vitamin B12 (Water soluble)
Deficiency sym. |
Blood/Circ: Anemia (large-cell type)
Mouth, Gums, Tongue: Smooth tongue Nervous: Fatigue, nerve degen. progessing to paralysis Skin: Tingling to numbness |
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Vitamin B12 (Water soluble)
Toxicity sym. |
None known
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Vitamin B6 (Water soluble)
Other Names |
Pyridoxine, pyridoxal, pyridoxamine
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Vitamin B6 (Water soluble)
Chief functions |
-Part of a coenzyme needed in AA and fatty acid metabolism,
-helps convert tryptophan to niacin & to serotonin -helps make red blood cells |
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Vitamin B6 (Water soluble)
Sources |
Meats, fish, poultry, liver, legumes, fruits, potatoes, whole grains, soy products
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Vitamin B6 (Water soluble)
Deficiency sym. |
Blood/circ: Anemia (small-cell type)
Nervous/Muscular: Depression, confusion, abnormal brain wave pattern, convulsions Skin: Rashes, greasy, scaly dermatitis |
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Vitamin B6 (Water soluble)
Toxicity sym. |
Blood/circ: Bloating
Nervous/Muscular: Depression, fatigue, impaired memory, irritability, headaches, numbness, damage to nerves, difficulty walking, loss of reflexes, restlessness, convulsions Skin: Skin lesions |
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Pantothenic Acid (Water soluble)
Chief functions |
Part of a coenzyme needed in energy metabolism
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Pantothenic Acid (Water soluble):
Sources |
Widespread in foods
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Pantothenic Acid (Water soluble):
Deficiency sym. |
Digestive: Vomiting, intestinal distress
Nervous/Muscular: Insomnia, fatigue Other: Hypogycemia, increased sensitivity to insulin |
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Pantothenic Acid (Water soluble):
Toxicity sym. |
Digestive: Water retention (infrequent)
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Biotin (Water Soluble):
Chief functions |
A cofactor for several enzymes needed in energy metabolism, fat synthesis, AA metabolism, & glycogen synthesis
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Biotin (Water Soluble):
Sources |
Widespread in foods
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Biotin (Water Soluble):
Deficiency sym. |
Blood/circ: Abnormal heart action
Digestive: Loss of appetite, nausea Nervous/Muscular: Depression, muscle pain, weakness, fatigue, numbness of extremities Skin: Dry around eyes, nose, and mouth |
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Biotin (Water Soluble):
Toxicity sym. |
No toxicity sym. reported
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