Vitamins, Minerals, and Hydration

Flashcards covering key concepts about vitamins, minerals, and hydration for exam preparation.

Vitamin Basics

Essential, organic nutrients needed in small amounts.

Fat-Soluble Vitamins

Vitamins A, D, E, K that are stored in body fat.

Water-Soluble Vitamins

Vitamins C and B-Vitamins that are not stored and need to be consumed regularly.

Vitamin A

Supports vision, immune system, and skin health.

Vitamin D

Helps absorb calcium for strong bones and acts like a hormone.

Vitamin E

Main antioxidant that protects cells from damage.

Vitamin K

Helps with blood clotting and bone health.

Vitamin C

Antioxidant that makes collagen and boosts iron absorption.

B-Vitamins

Work as coenzymes to convert food into energy.

Folate

Crucial for making new cells and preventing neural tube defects.

B12

Essential for nerve health and found only in animal foods.

Niacin

Helps convert food into energy; deficiency causes Pellagra.

Rickets

Vitamin D deficiency in children leading to soft bones.

Scurvy

Vitamin C deficiency leading to bleeding gums and poor healing.

Calcium

Major mineral essential for bones, muscle contraction, and blood clotting.

Sodium

Main extracellular ion regulating fluid balance and blood pressure.

Potassium

Main intracellular ion that helps lower blood pressure.

Iron

Trace mineral essential for carrying oxygen in blood.

Zinc

Important for immune function and wound healing.

Iodine

Essential for thyroid hormones regulating metabolism.

Osteoporosis

Disease characterized by reduced bone density and increased fracture risk.

Electrolytes

Minerals that carry an electrical charge in water.

Acid-Base Balance

Regulation of body fluids' pH to prevent acidity or alkalinity.

Vitamin E Deficiency

Can cause erythrocyte hemolysis, leading to red blood cell rupture.

Niacin Flush

Harmless side effect of high-dose niacin causing skin redness.

Vitamin B6 Toxicity

Can cause serious nerve damage at high doses.

Retinol

Active form of Vitamin A stored in the liver.

Alpha-tocopherol

Most important form of Vitamin E.

Pyridoxine

One form of Vitamin B6.

Folic Acid

Synthetic form of folate found in supplements.

Dietary Folate Equivalents

Measurement for folate in supplements, more absorbable than food folate.

Calcium's Role in Bones

Calcium is stored in bones and withdrawn if diet is low.

Hypertension

High blood pressure often linked to sodium intake.

Heme Iron

Iron from meat, better absorbed compared to non-heme iron from plants.

Non-Heme Iron

Iron from plant sources, absorption boosted by Vitamin C.

Goiter

Enlarged thyroid gland due to iodine deficiency.

Bone Density

Measure of how much calcium and minerals are present in the bones.

DEXA Scan

Special X-ray used to measure bone density.

Trabecular Bone

Soft, sponge-like inner bone structure, sacrificed first when calcium is low.

Cortical Bone

Hard outer shell of the bone.

Osteoporosis Prevention

Achieved through adequate calcium, vitamin D, and weight-bearing exercise.

Vitamin D and Calcium

Essential duo for maintaining bone health.

Fat-Soluble Toxicity

Fat-soluble vitamins can build up in the body and become toxic.

Vitamin A Sources

Found in liver, dairy, orange and dark green vegetables.

Vitamin D Sources

Sunlight, fatty fish, and fortified milk.

Vitamin E Sources

Plant oils, nuts, and seeds.

Vitamin K Sources

Leafy greens and produced by gut bacteria.

Vitamin C Sources

Citrus fruits, peppers, and broccoli.

B-Vitamins Sources

Grains, meats, dairy, and leafy greens.

Food First Philosophy

A balanced diet is the best source of vitamins, not supplements.

Supplement Risks

Toxicity from overdosing on vitamins and interactions with medications.

Vitamin A Role

Important for vision, immune function, and skin health.

Calcium Functions

Bone structure, muscle function, and blood clotting.

Sodium Sources

Primarily obtained from processed foods.

Potassium Functions

Regulates heartbeat and lowers blood pressure.

Iron Functions

Essential for oxygen transport in blood cells.

Zinc Functions

Supports immune response and healing.

Iodine Functions

Regulates metabolism through thyroid hormones.

Bone Health

Requires proteins, vitamins, and minerals for strength.

Toxicity of Vitamin D

Can raise blood calcium levels dangerously.

Vitamin C Role

Functions as an antioxidant and is vital for collagen production.

Folate Necessity

Important before and during pregnancy to prevent defects.

Vitamin K Functions

Integral for blood clotting and bone metabolism.

Vitamin A Toxicity Symptoms

Can cause headaches, blurred vision, and liver damage.

Vitamin D Deficiency Symptoms

Leads to rickets in children and osteomalacia in adults.

Vitamin E Functions

Protects cells from oxidative damage.

Niacin Deficiency Symptoms

Causes Pellagra with dermatitis, diarrhea, dementia, and death.

B6 Sources

Found in fish, potatoes, and non-citrus fruits.

Vitamin B12 Sources

Found exclusively in animal-derived foods.

Risks of Supplementation

Includes possible nutritional imbalances and health risks.

Pregnancy and Vitamins

Folate and B12 are particularly crucial during pregnancy.

Breastfeeding Needs

Increased need for certain vitamins, especially vitamin K.

Child Nutrition

Ensuring adequate vitamin intake is vital for development.

Elderly Nutrition

Often require extra vitamins due to decreased appetite and absorption.

Fluid Balance Importance

Essential for optimal body function and health.

Thirst Signal

Often indicates dehydration but is a late indicator.

Electrolyte Function

Help regulate hydration and nerve/muscle function.

Salt and Water Relationship

Water follows electrolytes for maintaining balance.

Buffers

Substances that maintain pH stability in the body.

Iron Absorption Blockers

Tannins and phytates which hinder non-heme iron absorption.

Copper Functions

Involved in red blood cell formation and collagen synthesis.

Chromium Importance

Enhances insulin's effectiveness in blood sugar control.

Vitamin & Mineral Interaction

Dietary choices can significantly impact mineral absorption.

Magnesium's Role

Important for bone structure and overall metabolic functions.

Legacy of Nutritional Research

Continuously evolving as science advances our understanding of nutrition.