Vitamins and minerals

Vitamin A functions

Precursor for beta-carotene, 3 different forms in body, helps vision

What are the 3 different forms of vitamin A

Retinal, retinol, and retinoic acid

What is beta carotene

An antioxidant, its derived from plants and converted into vitamin A

What does a vitamin A deficiency caused

Night blindness and blindness

What does a vitamin A toxicity cause

Bone defects

Magnesium has what major factors

Is in more than half the bones, maintains bone heath, necessary for energy metabolism and ATP production, blood clotting, blood pressure

What food sources are used for vitamin A

Cornflakes, broccoli, carrots, tomato juice (yellow or orange)

What foods can we find magnesium in

Legumes, seeds, veg, nuts

What deficiency can magnesium hold

Hypertension

What can taking too much of magnesium do

Kill

What is another name for vitamin B3

Niacin

What are the major functions of niacin (vitamin B3)

Coenzyme in metabolic reactions, glycolysis, TCA cycle, ETC, alcohol metabolism, fatty acid synthesis.

What are sources of niacin (vitamin B3)

Cornflakes, chicken breast, tuna, liver, mushermoons

What is a niacin or vitamin B3 deficiency

Only happened to alcoholics, pellagra, 4D’s dermatitis, diarrhea, dementia, death

Copper main functions

Energy metabolism, iron metabolism, defense against oxidative damage

What foods have copper in them

Legumes, whole grains, nuts, shellfish, seeds, water through plumbing

What is a copper deficiency

Liver damage, toxicity is liver damage

What are factors of manganese

Cofactor for enzymes that facilitate metabolism, in bones and liver

What foods can you find manganese in

Whole grains, nuts, legumes

What are some manganese deficiency’s

Rare, toxicity causes neurological damage

What are some functions of iron

Cofactor to enzymes, makes amino acids, electron transport chain to make ATP, makes hemoglobin and myoglobin, oxygen carrying protein in red cells and muscle cells, heme iron- higher bioavailability, non-heme iron- lower bioavailability

What is iron found in

Meats, fish, poultry, legumes, eggs

What deficiency does iron cause

Anemia, low hemoglobin, concentrations, pica, behavior problems

What are the major functions of calcium

Most abundant mineral in the body, bones and teeth, requires vitamin D, nerve impulse, muscle contraction

What can a calcium deficiency cause

Osteoporosis

What foods are high in calcium

Milk, yogurt, tofu, cheese, broccoli

What are main functions of phosphorus

Intracellular electrolyte, 2nd most abundant mineral in body, part of DNA and RNA, assist in ATP, components of cell membranes

What are some foods phosphorus can be found in

Broccoli, milk, yogurt, cottage cheese, tofu, and liver

What functions does vitamin B6 have

Coenzyme in energy metabolism, amino acid metabolism, carbohydrate and fatty acid metabolism, synthesis of heme and neurotransmitters, only found in muscle tissue

What can happen with a vitamin B6 deficiency

Rare but anemia, depression, confusion- at risk are alcoholics and elderly

What food have vitamin B6 in them

Cornflakes, broccoli, tomato juice, banana, and watermelon

How are fat- soluble vitamins excreted

Not readily

Where are fat-soluble vitamins stored

Liver and body fat

Fat soluble vitamins are

Long time before deficiency symptoms are noticed and have a higher risk of being toxic

Which vitamins are fat soluble

A, D, E, K

How are water soluble vitamins excreted

Readily excreted via urine

Water soluble vitamins…

Deficiency symptoms appear within weeks, low risk of being toxic, limited storage, intestinal diseases and alcohol abuse can lead to deficiency

B vitamins

Without assist enzymes with energy release, and macronutrients for fuel

What is vitamin B1 also known as

Thiamin

What’s the main functions thiamin (vitamin B1)

Coenzyme, metabolism of carbs, pyruvate to acetyl CoA

What foods are good for vitamin B1- thiamin

Cornflakes, tomato juice, pork chop, soy milk, squash

What are the deficiency’s in vitamin B1 or thiamin

Common in alcohols, beriberi: nervous and cardiovascular system. Wernickekorsakoff syndrome- found in alcoholics

What is another name for vitamin B2

Riboflavin

What is the function of vitamin B2 or riboflavin

Serves as coenzyme in energy metabolism, beta oxidation, TCA cycle, ETC

What are the foods riboflavin or vitamin B2 is found in

Cornflakes, broccoli, milk, yogurt, egg, liver, mushrooms

What is the deficiency symptoms for riboflavin in vitamin B2

Rare- ariboflavinosis: inflammation of membranes

What are the functions of chromium

Enhances insulin action, a diabetes like conditions can result if there is a deficiency

What foods can you find chromium in

Whole grains, veggies, protien foods

Where can fluoride be found

Bones and teeth

What has fluoride in it

Drinking water, tea, fish

What is the deficiency in Fluoride

Dental issues and toxicity is fluorosis

What are some functions of zinc

Essential trace element required for various metabolic reactions, component of enzymes (heme synthesis), assist in regulating gene expression, all cells have zinc highest in muscle and bone, has a role in immune function

What foods are zinc found in

Shellfish, meats, poultry, milk and cheese ( protein rich foods), dietary factors enhance absorption

What happens if you have a deficiency in zinc

Growth, retardation, impaired immune response, and central nervous system damage

What is the function of biotin

Coenzyme, critaical in the TCA cycle, gluconeogenesis and fatty acid synthesis

What foods are biotin in

Widespread, deficiency is rare

What is bioavailability

The extent of which a nutrient is absorbed and used

What are the main function of vitamin C

Antioxidant, defends against free radicals, prevents diseases, cofactors in collagen formation, prevention and treatment of cold

What happens if you have a vitamin C deficiency

Gums bleed easier, capillaries under skin break, toxicity is diarrhea and GI distress

What foods have vitamin C in them

Broccoli, strawberries, red bell pepper, kiwi, Brussels sprouts

What is another name for vitamin C

Ascorbic acid

What forms to vitamin K come in

Phylloquinone and menaquinone

What produces vitamin K

Bacteria in the colon

What is vitamin K main function

Blood clotting

What are the best sources for vitamin K

Green veg and fruits

What are chlorides main functions

Essential nutrient, major electrolyte of extracellular fluids, helps maintain fluid and electrolyte balance

What is chloride found in

Processes foods, seaweed and olives

What is the chloride deficiency

Rare- excess vomiting and toxicity is also rare but causes dehydration

What is folate also called

Folic acid

What is the main function of folate

Coenzyme, amino acid metabolism, converts B12 to coenzyme also needs to be activated by B12 as well, synthesis, DNA and neurotransmitters

What foods can you find folate in

Broccoli, tomato juice, beans, lentils, asparagus

What happens when you have a deficiency in folate

Neural tube defects, anemia

Vitamin B12(cobalamin) has what function

Vitamin B12 and folate depend on each other, synthesis of DNA and RNA, digestion and absorption

Where is vitamin B12 found

Animal products

What is a Vitamin B12 deficiency

Anemia, neurological changes. Elderly, vegetarians, and vegans at greatest risk

What is another name for pantothenic acid

Vitamin B5

What are the functions of pantothenic acid (vitamin B5)

Part of a chemical structure of coenzyme A, and acetyl CoA

What foods can you find pantothenic acid or B5 in

Widespread in foods but lost in food processing, deficiency is rare

What are the functions of vitamin D

Body synthesis with help of sunlight, needed for making and maintaining bones

What are the 2 sources of vitamin D

Ergocalciferol and cholecalciferol

What happens when you have a deficiency in vitamin D

Constructors factors- dark skin, lack of sun, no milk. When deficient causes a calcium deficiency. Rickets, osteomalacia, and osteoporosis

What foods can you fine vitamin D in

Fatty fish, fortified milk

What are the major functions of iodine

Part of thyroid hormones that regulate, body temp, metabolic rate, reproduction and growth

What is the iodine deficiency

Goiter- toxicity enlarges thyroid gland

What foods can you find iodine in

Seaweed, seafood, and iodized salt

What are the main functions of selenium

Antioxidant

What foods can you find selenium in

Meats, milk, eggs, Brazil nuts

What are the main functions of vitamin E

Antioxidant, stops chain reaction of free radicals, protects cells and membranes, prevention of heat disease and LDLS

Where can you find Vitamin E in foods

Vegetable oils and fresh foods

How are vitamin E destroyed

Oxidation’s and heat

What are potassium’s major functions

Principle intracellular electrolyte, maintains fluid and electrolyte balance, aids in nerve impulse transmission and muscle contractions, decreases blood pressure

What are the deficiency symptoms for potassium

Raise in blood pressure, kidney stones, bone turnover, irregular heartbeat and weakness

Where can you find potassium in foods

Fresh foods

What are the main functions of sodium

Principal electrolyte of extra cellular fluids, regulator of blood volume, nerve impulse and muscle contractions, high sodium intake in primary causer of hypertension

What is the deficiency in sodium

Hyponatremia