Term
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Definition
-Function: water soluble antioxidant, connective tissue synthesis (skin and bone health), enhances iron absorption, immune function
-Food Sources: citrus fruits, peppers, berries, added to many beverages
-Deficiency:
-Symptoms-scurvy
-Groups at risk-alcoholics, lower income families, smokers
-Toxicity: abdominal discomfort, erosion of oral tablets erodes tooth enamel |
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Term
| Alpha tocopherol/vitamin E |
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Definition
-Function: provides antioxidant protection for lipids in cell membranes
-Sources: plant oils, nuts, seeds, widespread in diet but destroyed by heat and light like processing
-Deficiency:
-Symptoms-anemia
-People at risk-premature infants
-Toxicity:
-Symptoms-very high doses interfere with some drugs
-People at risk-supplement users |
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Term
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Definition
-Function: antioxidant, can be used to make retinol, keep eyes moist
-Sources: yellow/orange and deep green veggies
-See Vitamin A |
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Term
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Definition
-Function: vision in dim light, epithelial cell health, immunity
-Sources: liver, milk, margarine
-Deficiency:
-Symptoms-night blindness, xerapthalmia (dry eyes), keratinization (scaly, dry skin), exhaustion, death
-At risk: people in developing countries
-Toxicity:
-Symptoms-death, liver failure, fracture, bone abnormalities, hemorrhages, hair loss, skin rashes
-At risk: people taking higher dose retinol supplements |
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Term
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Definition
-Function: new cell synthesis (red blood cells)
-Sources: dark, green leafy veggies, legumes, added to enriched grains
-Deficiency:
-Symptoms-anemia, high blood homocysteine, birth defects
-At risk: Scotch-Irish(defect in gene)
-Toxicity:
-Symptoms-can mask a vitamin B12 deficiency
-At risk-high dose supplement users, cancer cells could grow faster |
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Term
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Definition
-Function: new cell synthesis, protein metabolism
-Sources: meats, veggies (potatoes, nuts, seeds, watermelon), whole grains
-Deficiency
-Symptoms-anemia, nervous system disorders, skin and mouth abnormalities and rashes
-At risk-alcoholics, people taking the drug INH for tuberculosis
-Toxicity:
-Symptoms-nerve damage
-At risk-high dose supplementation |
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Term
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Definition
-Function: partners with folate in new cell synthesis, nerve cell health
-Sources: foods from animals
**Absorption mechanism: intrinsic factor made for absorption
-Deficiency:
-Symptoms-anemia
-At risk-vegans, people with low intrinsic factor
-Toxicity: no UL |
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Term
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Definition
-Function: blood clotting, synthesis of bone protein
-Sources: intestinal bacteria, found in many foods (milk is low though)
-Deficiency:
-Symptoms-bleeding
-At risk-newborns (receive injection)
-Toxicity: appears to be nontoxic, some anti-clotting drugs require a constant intake |
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Term
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Definition
-Function: bone health, vital for calcium absorption, regulates cell metabolism
-Sources: skin synthesis(needs vary with sun exposure), foods (added to milk, oily fish, egg yolks), activation in liver and kidneys
-Deficiency:
-Symptoms-rickets and osteomalacia
-At Risk-low sun exposure, low diet intake
-Toxicity:
-Symptoms-excess calcium deposition
-At risk-supplements, high dairy consumption, skin synthesis (regulated so we don't overdose |
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Term
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Definition
-Function: cofactor for enzymes in energy metabolism
-Sources: whole and enriched grains, meats, legumes
-Deficiency: *Beri-Beri*
-Symptoms-muscle wasting and paralysis, edema
-At Risk-diets with mainly unenriched white rice, alcoholics
-Toxicity: No UL defined |
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Term
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Definition
-Function: cofactor for enzymes in energy metabolism
-Sources: grain, dairy
-Deficiency:
-Symptoms-skin and mouth problems
-At Risk-alcoholics
-Toxicity: No UL defined |
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Term
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Definition
-Function: cofactor for enzymes in energy metabolism
-Sources: higher protein foods, can be made from amino acid tryptophan
-Deficiency:
-Symptoms-dermatitis, diarrhea, dementia, death
-At risk-alcoholics
-Toxicity:
-Symptoms-headaches and hot flashes
-At Risk-high supplement doses |
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Term
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Definition
-Function: cofactor for enzymes in energy metabolism
-Sources: widespread in foods
-Deficiency: very rare
-Toxicity: no UL determined |
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Term
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Definition
-Function: cofactor for enzymes in energy metabolism
-Sources: widespread in foods
-Deficiency: very rare
-Toxicity: no UL determined |
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Term
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Definition
-Similar to the B vitamins. It can be made in the liver.
-Sources: liver, muscle meats, fish, nuts, beans, peas, spinach, wheat germ, and eggs.
-Used for liver disease, including chronic hepatitis and cirrhosis |
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Term
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Definition
-Function: bones and teeth, nerve conduction and muscle contraction, regulates many cell processes
-Sources: dairy food, broccoli, tofu, sardines with bones, bok choy, supplements
-Deficiency: **Osteoporosis**
-Symptoms-bone loss
-At risk-women esp. petite, fair skin
-Toxicity:
-Symptoms-interferes with absorption of minerals
-At risk-supplement users, not diet |
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Term
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Definition
-Function: bones and teeth, energy metabolism (part of ATP),part of DNA, acid-base balance
-Sources: high protein foods (meat and beans)
-Deficiency: very rare
-Toxicity:
-Symptoms-interferes with calcium absorption
-At risk-high animal protein diets |
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Term
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Definition
-Function: bone structure, nerve and muscle function, fluid balance
-Sources: broccoli, tomato juice, pinto beans, tofu, halibut, cashews, artichoke
-Deficiency: rare
-Toxicity: avoid taking more than 350 mg per day (UL does not apply to food) |
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Term
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Definition
-Function: bone and tooth structure
-Sources: water (natural or added), dental rinses, tea seafood
-Deficiency:
-Symptoms-weak tooth enamel-cavities
-At risk-inadequate intake
-Toxicity: **Fluorosis**
-Brown spots on teeth
-Weak teeth and bones |
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Term
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Definition
-Function: helps transport oxygen(hemoglobin), required by some enzymes
-Sources: meats (heme iron), plant sources (legumes, dried fruit, tofu, added to many cereals)
**Vitamin C and meat protein improve absorption
-Deficiency: anemia
-Toxicity: liver damage, pro-oxidant, ingestion of supplements (major cause of poisoning in children) |
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Term
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Definition
-Function: cofactor for many enzymes, sense of taste, growth and development
-Sources: meat, poultry, fish, legumes
-Deficiency: growth failure, taste perception dulls
-Toxicity: too much lowers HOlC, UL is 40 mg per day |
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Term
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Definition
-Function: making red blood cells, making collagen/wound healing, maintaining nerve fiber sheaths, cofactor for an antioxidant enzyme
-Sources: whole grains, nuts and seeds, legumes, shellfish |
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Term
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Definition
-Function: carb and lipid metabolism, works with insulin
-Sources: many unrefined foods(whole grains) |
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Term
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Definition
-Function: sulfur atoms in amino acids stabilize proteins(insulin, skin, hair, nails)
**part of the vitamins biotin and thiamin
-Humans do not appear to need sulfur alone
-thiamin, biotin, and sulfur containing amino acids are essential |
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Term
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Definition
-Function: thyroid hormones (metabolic rate, temp, growth and devt
-Sources: seafood, dairy, bleached flour, plants grown in iodine-rich soil, iodized salt(added)
-Deficiency:
-Goiter-enlarged thyroid gland
-Cretinism-physical and mental handicap that develops in child of mother with iodine deficiency
-Toxicity: enlarged thyroid
***Same symptom for toxicity and deficiency |
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Term
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Definition
-Function: a cofactor for an antioxidant enzyme that works with vitamin E
-Sources: seafood, meat, whole grains, veggies
-Deficiency: Keshan disease
-Enlarged heart and decrease in function |
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Term
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Definition
-Function: electrolyte, nerve and muscle function, blood pressure regulation
-Sources: processed foods (processing also decreases potassium
-Deficiency: hyponatremia
-Symptoms-confusion, weakness
-At risk-long duration exercise
-Toxicity: high blood pressure |
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Term
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Definition
-Function: electrolyte, nerve and muscle function, blood pressure regulation
-Sources: fresh, whole foods, dairy
-Deficiency: muscle cramping, increased risk of hypertension
-Toxicity: no UL, unlikely as long as kidneys are healthy |
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Term
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Definition
-Function: main negative ion outside of cells
-Used to make HCI in stomach
-Found in NaCl
-Rarely a dietary concern |
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