Nutrition and Health exam 3

Vitamin A

Functions Vision (especially night vision), immune function, cell growth, and maintenance of skin and tissues.

Vitamin A

Sources Liver, eggs, dairy; carrots, sweet potatoes, spinach, and other orange or dark green vegetables.

Vitamin A — Deficiency Night blindness, dry eyes, and increased risk of infections.

Vitamin A — Toxicity Excess preformed vitamin A can cause headache, nausea, liver damage, and birth defects during pregnancy.

Vitamin D

Functions Promotes calcium and phosphorus absorption; supports bones, muscles, and immune function.

Vitamin D

Sources Sunlight produced, fortified milk, fatty fish such as salmon, and egg yolks.

Vitamin D

Deficiency Rickets in children; osteomalacia (soft bones) in adults.

Vitamin D

Toxicity Usually from excessive supplements; can cause high blood calcium, nausea, weakness, and kidney damage.

Vitamin E — Functions Antioxidant that protects cell membranes from free

radical damage.

Vitamin E

Sources Vegetable oils, sunflower seeds, almonds, spinach, and fortified cereals.

Vitamin E

Deficiency Rare; can cause nerve and muscle damage, weakness, and impaired immune function.

Vitamin E

Toxicity High supplemental doses can interfere with blood clotting and increase bleeding risk.

Vitamin K

Functions Needed for normal blood clotting and supports bone proteins.

Vitamin K

Sources Leafy green vegetables such as kale and spinach, broccoli, and some vegetable oils.

Vitamin K

Deficiency Excessive bleeding and impaired blood clotting.

Vitamin K

Toxicity No established toxicity from natural food forms; certain synthetic forms can cause problems.

Vitamin C

Functions Collagen formation, wound healing, antioxidant protection, immune support, and improved nonheme iron absorption.

Vitamin C

Sources Citrus fruits, strawberries, kiwi, bell peppers, broccoli, and tomatoes.

Vitamin C

Deficiency Scurvy: bleeding gums, poor wound healing, and fatigue.

Vitamin C

Toxicity High intakes can cause diarrhea, nausea, and abdominal cramps.

Vitamin B1 (Thiamin)

Functions Helps release energy from carbohydrate and supports nerve function.

Vitamin B1 (Thiamin)

Sources Whole/enriched grains, pork, beans, and seeds.

Vitamin B1 (Thiamin)

Deficiency Beriberi; can cause nerve, heart, and muscle problems

Vitamin B1 (Thiamin)

Deficiency Beriberi; can cause nerve, heart, and muscle problems.

Vitamin B2 (Riboflavin)

Functions Coenzyme in energy metabolism; supports cell growth and normal tissue maintenance.

Vitamin B2 (Riboflavin)

Sources Milk, yogurt, eggs, meat, and enriched grains.

Vitamin B2 (Riboflavin)

Deficiency Ariboflavinosis: cracked lips, inflammation of the mouth/tongue, and sore throat.

Vitamin B2 (Riboflavin)

Toxicity No established toxicity; excess is generally excreted in urine.

Vitamin B3 (Niacin)

Functions Coenzymes help release energy from carbohydrates, fats, and proteins; supports skin and nervous system.

Vitamin B3 (Niacin)

Sources Meat, fish, poultry, peanuts, and enriched/whole grains.

Vitamin B3 (Niacin)

Deficiency Pellagra: dermatitis, diarrhea, and dementia (the classic three Ds).

Vitamin B3 (Niacin)

Toxicity High supplemental doses can cause flushing, itching, and liver damage.

Vitamin B5 (Pantothenic acid)

Functions Part of coenzyme A; helps metabolize carbohydrates, fats, and proteins.

Vitamin B5 (Pantothenic acid)

Sources Widely found in foods, including meat, eggs, whole grains, legumes, and vegetables.

Vitamin B5 (Pantothenic acid)

Deficiency Very rare; may cause fatigue, irritability, and numbness or tingling.

Vitamin B5 (Pantothenic acid)

Toxicity No well established toxicity; very high supplemental doses may cause diarrhea.

Vitamin B6

Functions Amino acid/protein metabolism, neurotransmitter production, hemoglobin formation, and immune function.

Vitamin B6

Sources Poultry, fish, potatoes, bananas, and fortified cereals.

Vitamin B6

Deficiency Can cause anemia, skin changes, confusion, and nerve symptoms.

Vitamin B6

Toxicity Long term high

Vitamin B7 (Biotin)

Functions Coenzyme for reactions involved in carbohydrate, fat, and protein metabolism.

Vitamin B7 (Biotin)

Sources Cooked eggs, nuts, seeds, meat, fish, and some vegetables.

Vitamin B7 (Biotin)

Deficiency Rare; can cause hair thinning/loss, skin rash, and neurological symptoms.

Vitamin B7 (Biotin)

Toxicity No established toxicity, but high dose supplements can interfere with some laboratory test results.

Vitamin B9 (Folate)

Functions DNA synthesis, cell division, and red blood cell formation; crucial for fetal neural tube development.

Vitamin B9 (Folate)

Sources Leafy greens, beans, citrus, and fortified/enriched grains.

Vitamin B9 (Folate)

Deficiency Megaloblastic anemia; during pregnancy, increases risk of neural tube defects in the developing baby.

Vitamin B9 (Folate)

Toxicity High supplemental folic acid can mask the anemia of vitamin B12 deficiency while nerve damage continues.

Vitamin B12

Functions Red blood cell formation, DNA synthesis, and maintenance of nerve cells.

Vitamin B12

Sources Meat, fish, eggs, dairy, and B12 fortified foods.

Vitamin B12

Deficiency Megaloblastic anemia and potentially irreversible nerve damage; pernicious anemia is one cause of B12 deficiency.

Vitamin B12

Toxicity No established toxicity

Calcium

Functions Builds bones and teeth; needed for muscle contraction, nerve signaling, and blood clotting.

Calcium

Sources Milk, yogurt, cheese, calcium fortified drinks, calcium

Calcium

Deficiency Inadequate intake can contribute to low bone mineral density and osteoporosis; severe low blood calcium can cause muscle spasms.

Calcium

Toxicity Excessive intake, usually from supplements, can cause constipation, kidney stones, and high blood calcium.

Phosphorus

Functions Bone and teeth structure; part of ATP, DNA, and cell membranes.

Phosphorus

Sources Dairy, meat, fish, poultry, eggs, beans, nuts, and many processed foods with phosphate additives.

Phosphorus

Deficiency Rare; severe deficiency can cause weakness, bone pain, and poor growth.

Phosphorus

Toxicity Excess can disrupt calcium balance and harm bones; risk is greater with kidney disease.

Magnesium

Functions Supports hundreds of enzyme reactions, energy metabolism, muscle and nerve function, and bone health.

Magnesium

Sources Nuts, seeds, whole grains, legumes, and leafy green vegetables.

Magnesium

Deficiency Can cause weakness, nausea, muscle cramps, and abnormal heart rhythms.

Magnesium

Toxicity High supplemental intake can cause diarrhea and nausea; very high levels can cause low blood pressure and heart problems, especially with kidney disease.

Sodium

Functions helps regulate fluid balance, nerve impulses, and muscle contraction.

Sodium

Sources sandwiches, processed foods, canned foods, and restaurant meals.

Sodium

Deficiency Hyponatremia (low blood sodium), which can cause headache, nausea, confusion, seizures, or worse in severe cases.

Sodium

Toxicity Excess sodium can increase blood pressure in many people and raise cardiovascular risk.

Potassium

Functions Main positive ion inside cells; supports fluid balance, nerve impulses, muscle contraction, and normal heart rhythm.

Potassium

Sources Potatoes, beans, tomatoes, bananas, oranges, spinach, and dairy.

Potassium

Deficiency Hypokalemia: weakness, cramps, constipation, and abnormal heart rhythms.

Potassium

Toxicity Hyperkalemia: can cause dangerous abnormal heart rhythms, especially with kidney problems or certain medications.

Chloride

Functions Main negative ion outside cells; helps maintain fluid and acid base balance and forms stomach hydrochloric acid.

Chloride

Sources Table salt and foods containing salt.

Chloride

Deficiency Rare; can occur with prolonged vomiting or certain conditions and may cause weakness and metabolic alkalosis.

Chloride

Toxicity Excess intake can contribute to fluid and acid base disturbances, often alongside excess sodium.

Iron

Functions Part of hemoglobin and myoglobin; carries/stores oxygen and supports energy metabolism.

Iron

Sources Heme iron: meat, poultry, seafood. Nonheme iron: beans, lentils, spinach, and fortified cereals.

Iron

Deficiency Iron deficiency anemia: fatigue, weakness, pale skin, and reduced oxygen delivery.

Iron

Toxicity Can cause nausea, vomiting, abdominal pain, and organ damage; iron overdose is especially dangerous in children.

Zinc

Functions Supports immune function, wound healing, growth, DNA/protein synthesis, and taste.

Zinc

Sources Meat, shellfish, dairy, beans, nuts, and whole grains.

Zinc

Deficiency Poor wound healing, impaired immunity, reduced taste, and slowed growth.

Zinc

Toxicity High intake can cause nausea and vomiting and interfere with copper absorption, potentially causing anemia or nerve problems.

Iodine

Functions Required to make thyroid hormones, which regulate growth, development, and metabolism.

Iodine

Sources Iodized salt, seafood, dairy, and some seaweed.

Iodine

Deficiency Goiter and hypothyroidism; deficiency during pregnancy can impair fetal brain development.

Iodine

Toxicity Excess can also disrupt thyroid function and cause goiter or hypothyroidism/hyperthyroidism.

Selenium

Functions Part of antioxidant enzymes and needed for thyroid hormone metabolism.

Selenium

Sources soil, seafood, meat, eggs, and Brazil nuts.

Selenium

Deficiency Can contribute to Keshan disease, a heart muscle disorder, in low selenium regions.

Selenium

Toxicity Selenosis: hair loss, brittle nails, nausea, and garlic like breath.

Fluoride

Functions Strengthens tooth enamel and helps prevent dental cavities.

Fluoride

Sources Fluoridated drinking water, tea, and some seafood.

Fluoride

Deficiency Low exposure increases risk of tooth decay; it is not classified as an essential nutrient in the same way as most minerals.

Fluoride

Toxicity Excess during tooth development can cause dental fluorosis; very high long term exposure can affect bones.

Copper

Functions Helps with iron metabolism, connective tissue formation, nervous system function, and antioxidant enzymes.

Copper

Sources Shellfish, organ meats, nuts, seeds, and whole grains.

Copper

Deficiency Can cause anemia, low white blood cell counts, and bone or nervous system problems.

Copper

Toxicity Excess can cause gastrointestinal distress and liver damage.