Ch.9-12 Vitamins&Nutrients Review (Dr. Almstedt)

What are all the Fat-Soluble vitamins ?

Vitamins A, Vitamin D, Vitamin E, Vitamin K

*try and remember ADEK

What are all the Water-Soluble vitamins ?

B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-6, B-12, Folate, Vitamin C

*for B1-3 try to think of TRN pronounced Train and then you just have to B6 and 12 with Folate and Vitamin C

Vitamin A (retinol) Functions

Works in cell production growth, development, particularly of epithelial cells and their mucus membranes. Bone growth and remodeling. Produce white blood cells, immunity, prevent infection. Night vision.

Vitamin A food sources

• animal foods like liver, butter, fish, and eggs (also fortified foods like milk and cereal)

Vitamin A DT

Deficiency: night blindness

Toxicity: liver damage, birth defects

Vitamin E Functions

Protects PUFAs from oxidation.

Vitamin E food sources

• (plant oils: sunflower, safflower, canola, olive), almonds, sunflower seeds, margarine, salad dressing, WGs

Vitamin E DT

Deficiency: cause nervous system damage, blindness, poor immunity

Toxicity: cause uncontrolled bleeding

Vitamin C Functions

Antioxidant: donates electrons, recycles vitamin E. Immune function: White Blood Cell actions. Collagen creation. Enhances iron absorption

Vitamin C food sources

• potatoes, cherries, kale, pineapple, strawberries, cauliflower, blackcurrants, citrus fruits, kiwi

Vitamin C DT

Deficiency: Scurvy

Toxicity: Stomach pains

Selenium Functions

Needed for he function of antioxidant enzymes

Selenium food sources

• meat, fish, poultry, eggs, nuts, WGs, Brazil nuts

Selenium DT

Deficiency: Keshan Disease (cardiomyopathy), Kashin-Beck Disease (osteoarthritis)

What are all the Bone Nutrients ?

Calcium, Phosphorus, Vitamin D, and Fluoride (other nutrients would include Magnesium and Vitamin K)

Calcium Functions

Used for muscle contraction, formation of blood clots, nerve impulse transmission, cell metabolism.

• It is located in bones and teeth

Calcium food sources

• Fortified foods

• Broccoli, kale, collards, turnip, bok choy, and mustard greens

Calcium DT

Deficiency: Osteoporosis and osteopenia

Toxicity: hypercalcemia

Phosphorus Functions

Used for matking ATP and CP - used for energy. Making phospholipids, DNA, and RNA. Acid-base balance. Activate enzymes and hormones for metabolism.

• it is bound with calcium in teeth and bones

Phosphorus food sources

• dairy, meat, cereal grains

Phosphorus DT

Deficiency: rare

Toxicity: rare

Vitamin D Functions

It keeps bones healthy. Works with the metabolism of calcium and phosphorus. Encourage deposition of Ca and P in bone.

• Neuromuscular, immune function and reducing inflammation.

Vitamin D food sources

• fortified milk, RTE cereal, orange juice, margarine, yogurt

Vitamin D DT

Deficiency: Rickets, Osteomalacia

Fluoride Functions

Re-mineralize teeth, prevent cavities and decay. Bone development.

Fluoride food sources

• coffee, tea, soft drinks, beer, juice, shellfish, toothpaste, mouthwash, dental treatment

Fluoride DT

Toxicity: dental fluorosis

What are all the Blood Nutrients ?

Iron, Folate, Vitamin B12, Vitamin K, Zinc, (Other nutrients would include vitamin B6 and Calcium)

Iron Functions

Oxygen transport and energy metabolism. Cell division (growth, reproduction). Immune health (wound healing). Nervous system.

Iron food sources

• heme sources: beef, fish, poultry

• non-heme sources: vegetables, fortified foods, enriched foods

Iron DT

Deficiency: anemia

Toxicity: Hemochromatosis

Folate Functions

Required for DNA synthesis for cell division. Works with B12 to lower homocysteine.

Folate food sources

• Enriched grains and fortified cereals

Folate DT

Deficiency: anemia and neural tube defects

Vitamin B12 Functions

Homocysteine metabolism, DNA synthesis, maintain myelin sheath.

Vitamin B12 food sources

• animal foods, also produced by bacteria, fungi, and algae

Vitamin B12 DT

Deficiency: nerve damage, anemia

Zinc Functions

Growth, wound healing, taste, smell, DNA synthesis, nervous system, and immune system

Zinc food sources

• red meat, poultry

Zinc DT

Deficiency: rare

Toxicity: nausea, vomiting