vitamins and minerals exam

What three B vitamins are especially important?

B3 for energy production, B9 for DNA formation and cell division, and B12 for hemoglobin and myelin production

Vitamins

compounds that regulate body processes including digestion, absorption, and metabolism of nutrients; not synthesized by the body and not a direct energy source

Fat Soluble Vitamins

vitamins A, D, E, and K that can be stored in the body

Water Soluble Vitamins

B complex vitamins and vitamin C that cannot be stored in the body

Minerals

elements in food that aid many body processes; includes calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, and fluoride

What are the 3 major minerals found in the body?

calcium, phosphorus, and magnesium

What three B vitamins are especially important?

B3 for energy production, B9 for DNA formation and cell division, and B12 for hemoglobin and myelin production

Hemoglobin

protein in red blood cells

Myelin

mixture of proteins and phospholipids forming an insulating sheath around nerve fibers

Where is the intrinsic factor produced?

lower portion of the stomach

What is Vitamin A basically?

antioxidant and fat soluble vitamin in two forms: retinol and carotene

What does Vitamin D promote?

calcium and phosphorus absorption

How do minerals differ from vitamins?

minerals are inorganic single elements rather than compounds

Most important minerals

calcium, potassium, sodium, and iron

Antihypertensives Effect on Nutrition

vitamin B depletion

Aspirin’s Effect on Nutrition

possible GI bleeding, iron loss, vitamin K depletion, and decreased vitamin C levels

Diuretics Effect on Nutrition

increased excretion of potassium, magnesium, and calcium

Vitamin A

Retinol

Vitamin A Food Sources

liver, sweet potatoes, carrots, spinach, peaches, apricots, milk, egg yolks, cantaloupe

Vitamin A Function

vision, immune function, reproduction, epithelial tissue integrity, growth, embryonic development

Vitamin A Deficiency and Toxicity

deficiency: night blindness, dry eyes, impaired immunity; toxicity: liver damage, headache, bone pain, birth defects

Vitamin B1

Thiamine

Vitamin B1 Food Sources

whole grains, enriched cereals, pork, liver, legumes, nuts

Vitamin B1 Function

carbohydrate metabolism and energy production

Vitamin B1 Deficiency and Toxicity

deficiency: beriberi, weakness, neuropathy; toxicity: rare

Vitamin B2

Riboflavin

Vitamin B2 Food Sources

milk, meats, poultry, fish, enriched cereals

Vitamin B2 Function

general metabolism and energy production

Vitamin B2 Deficiency and Toxicity

deficiency: glossitis, cheilosis, dermatitis; toxicity: rare

Vitamin B3

Niacin, Nicotinic Acid

Vitamin B3 Food Sources

meat, poultry, fish, enriched cereals, foods with tryptophan

Vitamin B3 Function

energy production and metabolism of proteins and fats

Vitamin B3 Deficiency and Toxicity

deficiency: pellagra; toxicity: flushing, liver damage

Vitamin B5

Pantothenic Acid

Vitamin B5 Food Sources

meats, eggs, legumes, whole grains

Vitamin B5 Function

metabolism and energy production, blood cell formation

Vitamin B5 Deficiency and Toxicity

deficiency: fatigue, numbness; toxicity: diarrhea

Vitamin B6

Pyridoxine

Vitamin B6 Food Sources

meats, potatoes, bananas, whole grains

Vitamin B6 Function

amino acid metabolism and general metabolism,protein, nerve system

Vitamin B6 Deficiency and Toxicity

deficiency: anemia, dermatitis, confusion; toxicity: nerve damage

Vitamin B7

Biotin

Vitamin B7 Food Sources

egg yolks, nuts, legumes, whole grains

Vitamin B7 Function

metabolism of carbohydrates, fats, and proteins

Vitamin B7 Deficiency and Toxicity

deficiency: hair loss, dermatitis; toxicity: rare

Vitamin B9

Folic Acid, Folate

Vitamin B9 Food Sources

leafy green vegetables, legumes, fortified cereals

Vitamin B9 Function

DNA formation, cell division, nucleic acid synthesis

Vitamin B9 Deficiency and Toxicity

deficiency: megaloblastic anemia, neural tube defects; toxicity: masks vitamin B12 deficiency

Vitamin B12

Cyanocobalamin, Cobalamin

Vitamin B12 Food Sources

meat, fish, eggs, dairy products

Vitamin B12 Function

nerve cell maintenance, DNA production, RBC formation, energy

Vitamin B12 Deficiency and Toxicity

deficiency: pernicious anemia, neurologic problems; toxicity: rare

Vitamin C

Ascorbic Acid

Vitamin C Food Sources

citrus fruits, strawberries, tomatoes, broccoli, peppers

Vitamin C Function

antioxidant, wound healing, iron absorption, immune support

Vitamin C Deficiency and Toxicity

deficiency: scurvy, bleeding gums, poor wound healing; toxicity: kidney stones, diarrhea

Vitamin D

Calciferol

Vitamin D Food Sources

sunlight, fortified milk, fish oils, egg yolks

Vitamin D Function

calcium and phosphorus absorption, bone health, health skin, mucus membrane

Vitamin D Deficiency and Toxicity

deficiency: rickets, osteomalacia; toxicity: hypercalcemia, kidney stones

Vitamin E

Alpha Tocopherol

Vitamin E Food Sources

vegetable oils, wheat germ, nuts, leafy green vegetables

Vitamin E Function

antioxidant and cell membrane protection

Vitamin E Deficiency and Toxicity

deficiency: muscle weakness, hemolytic anemia; toxicity: increased bleeding risk

Vitamin K Food Sources

leafy green vegetables, liver, dairy products, egg yolks

Vitamin K Function

blood clotting and bone metabolism

Vitamin K Deficiency and Toxicity

deficiency: excessive bleeding; toxicity: rare

Choline Food Sources

eggs, liver, meat, fish

Choline Function

memory retention, muscle control, lipid metabolism

Choline Deficiency and Toxicity

deficiency: liver and muscle damage; toxicity: sweating, fishy body odor, hypotension

Calcium Food Sources

milk, cheese, yogurt, leafy greens

Calcium Function

bones and teeth, blood clotting, muscle contraction, nerve transmission

Calcium Deficiency and Toxicity

deficiency: osteoporosis, muscle spasms; toxicity: kidney stones, hypercalcemia

Phosphorus Food Sources

dairy products, meat, fish, nuts

Phosphorus Function

bone formation, energy metabolism, tissue repair

Phosphorus Deficiency and Toxicity

deficiency: weakness, bone pain; toxicity: calcium imbalance

Magnesium Food Sources

nuts, legumes, whole grains, leafy greens

Magnesium Function

muscle and nerve function, protein synthesis, immune support

Magnesium Deficiency and Toxicity

deficiency: tremors, muscle cramps, dysrhythmias; toxicity: respiratory depression, hypotension

Potassium Food Sources

bananas, sweet potatoes, fruits, vegetables, milk, legumes

Potassium Function

nerve conduction, muscle contraction, heart function

Potassium Deficiency and Toxicity

deficiency: hypokalemia, weakness, dysrhythmias; toxicity: hyperkalemia, cardiac arrest

Sodium Food Sources

salt, processed foods

Sodium Function

fluid balance, nerve conduction, muscle contraction

Sodium Deficiency and Toxicity

deficiency: hyponatremia, confusion, seizures; toxicity: hypertension, edema

Iron Food Sources

liver, red meat, oysters, legumes, fortified cereals

Iron Function

hemoglobin formation and oxygen transport

Iron Deficiency and Toxicity

deficiency: anemia, fatigue; toxicity: liver damage, iron poisoning

Copper Food Sources

shellfish, nuts, seeds, whole grains

Copper Function

iron absorption, red blood cell formation, immune support

Copper Deficiency and Toxicity

deficiency: anemia, weak immunity; toxicity: liver damage

Fluoride Food Sources

fluoridated water, tea

Fluoride Function

strengthens teeth and bones, prevents cavities

Fluoride Deficiency and Toxicity

deficiency: dental caries; toxicity: fluorosis

Iodine Food Sources

iodized salt, seafood, dairy

Iodine Function

thyroid hormone production and fetal brain development

Iodine Deficiency and Toxicity

deficiency: goiter, hypothyroidism; toxicity: thyroid dysfunction

Phosphorus Function

formation of bones and teeth; energy metabolism (ATP production); acid base balance; cell growth, maintenance, and repair

Phosphorus Food Sources

dairy products (milk, cheese, yogurt), meat, poultry, fish, eggs, nuts, legumes, whole grains, processed foods (often high in phosphorus additives)