Untitled Flashcards Set

Here are digital flashcards covering all the requested topics. You can review them for quick recall of key concepts! Let me know if you want any modifications.

Fat-Soluble vs. Water-Soluble Vitamins

Q: What are the main differences between fat-soluble and water-soluble vitamins?
A:

• Fat-Soluble: Stored in fat tissues; require fat for absorption; can be toxic in excess (Vitamins A, D, E, K).

• Water-Soluble: Not stored in the body; excess excreted in urine; needed more frequently (B-complex, Vitamin C).

Fat-Soluble Vitamins (A, D, E, K)

Vitamin A

Q: What are the roles of Vitamin A?
A: Vision (retinal function), immune health, cell growth, reproduction, skin health.

Q: What are food sources of Vitamin A?
A: Liver, eggs, dairy, carrots, sweet potatoes, leafy greens.

Q: What is the precursor of Vitamin A?
A: Beta-carotene (from plant sources).

Q: What happens with Vitamin A deficiency?
A: Night blindness, weakened immunity, dry skin.

Q: What are the effects of Vitamin A toxicity?
A: Liver damage, birth defects, bone pain.

Vitamin D

Q: What are the roles of Vitamin D?
A: Bone health (calcium absorption), immune function, muscle function.

Q: What are sources of Vitamin D?
A: Sunlight, fortified milk, fish, egg yolks.

Q: What happens with Vitamin D deficiency?
A: Rickets (children), osteomalacia (adults), weak bones.

Q: What happens with Vitamin D toxicity?
A: Hypercalcemia (too much calcium), kidney damage.

Vitamin E

Q: What are the roles of Vitamin E?
A: Antioxidant, protects cell membranes, supports immune function.

Q: What are food sources of Vitamin E?
A: Nuts, seeds, vegetable oils, leafy greens.

Q: What happens with Vitamin E deficiency?
A: Nerve damage, muscle weakness, vision problems.

Q: What happens with Vitamin E toxicity?
A: Increased bleeding risk.

Vitamin K

Q: What are the roles of Vitamin K?
A: Blood clotting, bone health.

Q: What are food sources of Vitamin K?
A: Leafy greens, broccoli, soybeans.

Q: What happens with Vitamin K deficiency?
A: Excessive bleeding, weak bones.

Q: What happens with Vitamin K toxicity?
A: Rare, but can interfere with blood thinners.

Water-Soluble Vitamins (B Vitamins & Vitamin C)

Vitamin C

Q: What are the roles of Vitamin C?
A: Antioxidant, collagen synthesis, immune support, iron absorption.

Q: What are food sources of Vitamin C?
A: Citrus fruits, peppers, strawberries, broccoli.

Q: What happens with Vitamin C deficiency?
A: Scurvy (bleeding gums, weak immunity, fatigue).

Q: What happens with Vitamin C toxicity?
A: Stomach cramps, kidney stones.

B Vitamins & Their Roles in Metabolism

Q: What are the collective roles of B vitamins?
A: Energy metabolism, red blood cell formation, nervous system function.

Q: What happens with B vitamin deficiencies?
A: Fatigue, anemia, nerve damage, skin disorders.

The 8 B Vitamins

1. B1 (Thiamin)

   • Role: Energy production, nerve function.

   • Sources: Whole grains, pork, legumes.

   • Deficiency: Beriberi (weak muscles, nerve issues).

   • Toxicity: Rare.

2. B2 (Riboflavin)

   • Role: Energy metabolism, skin health.

   • Sources: Dairy, eggs, leafy greens.

   • Deficiency: Cracked lips, sore throat.

   • Toxicity: Rare.

3. B3 (Niacin)

   • Role: Energy production, skin health, lowers cholesterol.

   • Sources: Meat, fish, nuts.

   • Deficiency: Pellagra (diarrhea, dementia, dermatitis).

   • Toxicity: Flushing, liver damage.

4. B5 (Pantothenic Acid)

   • Role: Fatty acid metabolism.

   • Sources: Whole grains, avocados.

   • Deficiency: Rare (fatigue, headaches).

   • Toxicity: Rare.

5. B6 (Pyridoxine)

   • Role: Amino acid metabolism, brain function.

   • Sources: Bananas, poultry, potatoes.

   • Deficiency: Irritability, depression.

   • Toxicity: Nerve damage.

6. B7 (Biotin)

   • Role: Hair, skin, nails, metabolism.

   • Sources: Eggs, nuts.

   • Deficiency: Hair loss, skin issues.

   • Toxicity: Rare.

7. B9 (Folate)

   • Role: DNA synthesis, cell growth.

   • Sources: Leafy greens, legumes.

   • Deficiency: Neural tube defects, anemia.

   • Toxicity: Can mask B12 deficiency.

8. B12 (Cobalamin)

   • Role: Nerve function, red blood cell formation.

   • Sources: Animal products.

   • Deficiency: Anemia, nerve damage.

   • Toxicity: Rare.

Meeting Vitamin Needs & Supplement Debate

Q: How can you choose foods to meet vitamin needs?
A: Eat a variety of fruits, vegetables, whole grains, lean proteins, and dairy.

Q: Arguments for taking vitamin supplements?
A: Helps with deficiencies, supports restrictive diets, benefits certain medical conditions.

Q: Arguments against taking vitamin supplements?
A: Risk of toxicity, expensive, not necessary with a balanced diet.

Water, Electrolytes, and Minerals

Q: Why is water balance important?
A: Maintains temperature, transports nutrients, removes waste.

Q: What is electrolyte balance?
A: Proper sodium, potassium, and chloride levels to regulate hydration.

Q: What is acid-base balance?
A: The body's way of maintaining pH for normal function.

Major Minerals & Their Functions

1. Calcium - Bone health (Milk, cheese, leafy greens).

2. Phosphorus - Bone, teeth, ATP production (Meat, dairy).

3. Potassium - Muscle function, BP regulation (Bananas, potatoes).

4. Sulfur - Protein synthesis (Meat, eggs).

5. Sodium - Fluid balance (Salt, processed foods).

6. Chloride - Digestive health (Salt, seaweed).

7. Magnesium - Muscle, nerve function (Nuts, dark chocolate).

Trace Minerals & Their Functions

1. Iron - Oxygen transport (Red meat, spinach).

2. Zinc - Immune support (Meat, nuts).

3. Copper - Iron metabolism (Shellfish, nuts).

4. Manganese - Bone health (Nuts, whole grains).

5. Iodine - Thyroid function (Salt, fish).

6. Selenium - Antioxidant (Brazil nuts, seafood).

7. Fluoride - Dental health (Water, tea).

8. Chromium - Glucose metabolism (Whole grains, broccoli).

9. Molybdenum - Enzyme function (Legumes, grains).

Osteoporosis Prevention

• Consume calcium & vitamin D

• Engage in weight-bearing exercises

• Avoid smoking & excessive alcohol

Let me know if you need more flashcards!