Vitamins and Minerals for Blood Health

These flashcards cover key concepts discussed in the lecture on vitamins and minerals that support blood health, their functions, sources, and implications of deficiencies.

What are the major vitamins crucial for blood and immune health?

Vitamins K, E, B2, B3, B6, B9 (folate), B12.

What is the function of Vitamin K?

Blood coagulation.

What food sources are high in Vitamin K1?

Leafy greens such as kale, brussels sprouts, and broccoli.

What are the functions of Vitamin E?

Production of red blood cells, widens blood vessels, anti-inflammatory support, immune function, antioxidant.

What is folate particularly important for during pregnancy?

Cell division and synthesizing DNA; deficiency can lead to neural tube defects.

What are the two types of iron?

Heme iron (animal-based foods) and non-heme iron (plant and animal-based foods).

Which type of iron is more bioavailable?

Heme iron.

What is iron homeostasis?

Regulation of iron digestion, absorption, transport, storage, and excretion by the body.

What factors affect iron absorption?

Dietary iron status, type of iron, level of stomach acid, and Vitamin C levels.

What is the main consequence of iron deficiency?

Anemia and fatigue.

What is a common source of folate?

Liver, legumes, enriched flour, leafy greens.

What symptoms arise from accidental iron overdose?

Nausea, vomiting, diarrhea.

What role does zinc play in the body?

Cofactor for enzymes, immune function, wound healing.

What dietary components inhibit zinc absorption?

High non-heme iron intake, phytates and fiber.

What is the function of copper in the body?

Required for iron transport, cofactor in energy metabolism, and regulates neurotransmitters.

B1 thiamine

Energy production, heart function, healthy nerve cells

B2 Riboflavin

Body growth and Red blood cell production

B1 thiamine