BYU NDFS 100- Vitamins

Vitamin A functions

Low-light vision, maintaining epithelial cells, gene expression, immune function

Vitamin A Deficiency

Xeropthalmia (night blindness)

Cornea hardens

Vitamin A Toxicity

Birth defects, liver failure, death

Vitamin A Food Sources

Dark leafy green veggies and orangey veggies

Vitamin D Function

maintain blood calcium levels

Vitamin D Deficiency

Children: Rickets

Adults: Osteomalacia

Soft bones

Vitamin D toxicity

elevated blood calcium, calcification of soft tissues

Vitamin D food sources

Salmon, tuna, fortified milk and cereal

Vitamin E function

antioxidant, muscle formation, protect cell membrane

Vitamin E food sources

oils, nuts, seeds

Vitamin K function

blood clotting protein synthesis

Vitamin K deficiency

hemorrhaging

Vitamin K Toxicity

Rare, opposes anti-clotting medicine

Vitamin K food sources

leafy green vegetables

Vitamin C function

Collagen synthesis, maintaining connective tissue, antioxidant

Vitamin C deficiency

Scurvy (Easy bruising, pinpoint hemorrhages, bleeding gums)

Vitamin C toxicity

Diarrhea, GI distress, kidney stones

Vitamin C food sources

colorful fruits and veggies

Thiamin function

Release energy from macronutrients (carbohydrates)

Thiamin deficiency

Beriberi (muscle weakness, tingling, edema)

Thiamin Food Sources

grains, pork (protein and grain groups)

Riboflavin Function

Releases energy from macronutrients (breakdown of fatty acids)

Riboflavin deficiency

Cheilosis (cracking and redness at corners of mouth, painful mouth, purplish red tongue)

Riboflavin food sources

enriched grains, milk (grains, dairy, protein)

Niacin function

releases energy from macronutrients, raises HDL (good cholesterol)

Niacin deficiency

pellagra: dermatitis, diarrhea, dementia, death

Niacin Toxicity

Skin flushing, hives rash

Niacin food sources

Enriched grains, most meats (proteins and some grains)

Folate Function

DNA/ RNA Synthesis

- Cell Division

Folate deficiency

Anemia, spina bifida in newborns (neural tube defects)

Folate toxicity

masks B12 deficiency

Folate food sources

leafy green veggies and organ meats and enriched grains

Vitamin B12 function

maintains myelin sheath which protects neurons

Vitamin B12 deficiency

Nerve degeneration, pernicious anemia (low red blood cells)

Vitamin B12 food sources

Animal products, fortified soymilk and cereal