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Coenzyme
Molecule that combine with an enzyme to help promote activity
Enriched
Adding a nutrient back that was removed in processing
Fortified
Adding a nutrient to a food that was not originally there’
Water Soluble Vitamins
Absorbed into blood, transported in water fluids, not stored, readily excreted, B vitamins
Thiamin
Deficiency: Beriberi
Loss of sensation in hands and feet
Muscular weakness
Abnormal heart action
Riboflavin
No deficiency associated with
Niacin
Deficiency: Pellegra (rough skin)
Diarrhea
Dermatitas
Dementia
Death
Toxicity: UL based on synthetic forms only
Biotin and Pantothenic Acid
Function: Energy Metabolism
Biotin: coenzyme in carbohydrate fat and protine digestion
Pantothenic acid: stimulates growth
Vitamin B6
Function
Amino Acid synthesis
Hemoglobin synthesis
Regulation of blood glucose
Food source
Meat, fish, poultry
potatoes
BananasDeficiency
Deficiency
Weakness
irritability
Insomnia
Weakened immune system
Toxicity
Stored in muscle-just like animals we get them from
Cause reversible neurozpathesis in feet, hands and mouth
Vitamin B 12
Function
Enables folate to get into cells
Helps maintain sheath around nerve cells
Coenzyme in cell replication
Absorption depends on intrinsic factor
Food sources
Almost exclusivly in animal products
Fortified products
Deficiency
More likley poor abpoption versus poor intake: age, acid blocking meds, IF
Pernicilous anemia
Paralysis of nerves and muscles
Folate
Function
Helps synthesize DNA
Needed for cell division
Food sources
Green leafy veggies
Bread and cereals fortified
RDA: important in women of child bearing age, measured in DFE
Deficiency
Anemia
Impaired cell division: neural tube defect apparent at birth
Toxicity
High folate can mask vitamin B12 deficiency causing nerve damage of b12 to continue
UL for synthetic forms only: includes fortified foods and supplements
Vitamin C
Function
Production and maintance of collage
Enhances immune function
Assists in iron absorption
Antioxidants
Food sources
Citrus fruit and juices
Sweet potatoe
Strawberries
Kiwi
Tomatoes
Broccoli
Peppers
Deficency
Bleeding gums and pin point bruises
Continued deviancy: scurvy
Toxicity
Water soluble
large doses in pill form can cuses adverse effects- taking blood thinners, prone to kidney stones or gout
Nausea
Abdominal cramps
Diarrhea
Vitamin A
Function
Vision
Immune function
Bone and body growth
Reproduction
healthy body lining and skin
Forms
retional storage
vison
growth and gene regulation
converted to retonoic acid
sources
Liver, fortified foods, milk
Beta: antioxidants, bright orange fruits and vegges, green leafy veggies
DRI based on retinal activity equivilants
Deficency
Night blindness
Total blindness
Dry, cracked skin
Decreased immune function
Toxicity
UL for active vitamin A: hair loss, skin rashes, liver failure, weak bones, birth defects
Yellow/ orange skin
Vitamin D
Function
Promotes bone mineralization
Assit in immune function
sources
sunlight
salmo, mackerel, sardine, tuna
fortified milk
Egg yolks
Deficency
Rickets
Ostemolacia
Soft, porous bones
Fracture easily
Toxicity
Most potentailly toxic
Toxicity doesnt occr with sun exposure
Soft tissue damage
Iron
function
Part of every living cell
Hemoglobin
Myoglobin
RDA higher for women
food sources
Animal flesh
Plants
deficiency
Anemia
Picca
General fatiutge, irratibily, fatugie
Lowered IQ
toxicity
Toxic amount difficult to discrete
Acute poising is fatal
Zinc
Function
Activlated enzymes
Vision
Immune function
Wount healing
Taste perception
Growth
Foodosurces
Meats
shellfish
Poultry
Legumes
Not well absorbed
Deficeiency
Growth restriction
Impared immune function
Toxicity
Supplements may cause toxicity symptoms
May impair copper and iron absorbtion
Selenium
Function
assist with vitamin E as antioxidant
Food sources
meats and shellfish
Veggies and grains grwon in selenium rich soil
Deficieicy
Rare
soil in US and Canada is rich
Toxicity
Pssible with supplementation
Iodine
Function
synthesis of homones by thyroid glands
Food sources
Seafood
Salt
Fastfoods
Milk and yogurt
Defeciency
Thyroid glands enlarges
Weight gain
Sluggish
Toxicity
Depression of thyroid activiy
Copper
Function
Helps form hemoglobin and collagen
Energy metabolism and release
Food sources
Organic meats, seafood, legumes, nuts and seeds
Deficiency
rare
Anemia
interferes with copper
Chromium
Function
assist with carbs metabolism
Food sources
meat
grains
vegetable oil
Sodium, potassium, chloride
Function
electrolytes used to maintain fluid volume and acid base balance
Nerve cell transmission
Muscle contraction and heartbeat
Food sources
table salt
Deficiency
dehydration, overhydration, prolonged committing, diarrhea
Toxicity
salt sensitive individuals and blood pressure
Magnesium
Function
over half found in bones
hold calcium and tooth enemel
nessary for energy
musle contractions
Food sources
unprocessed foods
Legumes, nuts, seeds
Green leafy veggies
Deficiency
rare in healthy indivituals
Alcohol abuse, problonged vomiting or direaha
Toxicity
not due in foods
UL in synthetic forms
Calcium
Function
Bones and teeth
Calcium in blood
Food sources
Milk and Milk products
Calcium fortified foods
Salmon or sardines w bones
Broccoli, kalte, turnip greens-well absorbed
Spinach, swiss charedp not well absorbed
Deficiency
Osteoporosis
Bone building
Toxicity
Interference w absorption of other minerals
Increased risk for kidney stone formation
Phosphorus
Function
bone and teeh structure
Phosphurus salts: acid base balance
phospholpids
energy metabolism
Food sources
milk and milk products
animal protein foods like meath, fish, poultry, eggs
Flouride
Function
Bone and teeth structure
Food sources
Drinking water
Deficiency
Risk of dental decay
Toxicity
Fluorosis
Identify the option below that contains only water-soluble vitamins:
Riboflavin, vitamin B6, pantothenic acid
What active form of vitamin A is made from beta-carotene and stored in specialized liver cells
Retinol
Vitamin D
Calcium
Found in vegetables, oils, and functions as poweful antioxidants
Vitamin E
Anemia and digestive problems
Folate
B and C
B
C
Water soluble
Coenzyme
Antioxidants
vitamin K
Fat soluble: blood clotting, and bone formation
Vitamin A
Night blindness
Diarrhea,
Loss of appetite
Deficiency in which nutrient causes a diabetes like condition: insulin activity is limited
Chromium
Thyroxine activity depends on_____ which regulates
cofactor for ntioxidant enzymes
selenium
aerobic metabolism that fules moderate-intensity activy depening on what to fuel
fatty acids