water soluble

page 317

1 Energy metabolism (as TPP coenzyme).

2 Nerve function.

3 Muscle function.

1 Beriberi -

2 weakness, apathy, irritability, confusion.

3 Heart problems.

4 Anorexia.

5 Memory loss.

6 Weight loss.

1 Heat labile.

2 Leaches easily.

3 Alcohol removes from body.

water soluble

page 321

RDA (as NE)

m=16mg

f=14mg

UL=35mg

1 Milk.

2 Dairy products.

3 Eggs.

4 Any meat.

5 Legumes.

6 Whole grains.

7 Mushrooms.

8 Enriched cereals.

1 Energy metabolism (as NAD & NADP).

2 Health of skin & digestive system.

3 Nerve health

1 Pellagra -

2 diarrhea, vomiting.

3 Swollen, red tongue.

4 Depression.

5 Headache.

6 Dermatitis

1 Made from tryptophan.

2 Toxicity – niacin flush, blurred vision, rash, liver damage.

water soluble

page 329

RDA

1 m & f =400 mcg

2 (enterohepatic)

3 UL=1000mcg

1 Fortified grains & cereals.

2 Legumes.

3 Vegetables, asparagus.

4 Orange juice.

(goat milk is very low)

1 Tetrahydrofolate coenzyme

2 DNA synthesis.

3 B12 use.

4 Cell formation.

5 Breaks homocysteine

1 Neural tube defects.

2 Smooth tongue.

3 Headache.

4 Confusion.

5 Anemia.

6 Weakness, fatigue.

7 GI deterioration.

1 Heat labile.

2 O2 labile.

3 Masks B12 deficiency.

4 Drug reaction–aspirin, antacid.

5 Oral contraceptives remove.

Vitamin C (ascorbic acid) - type

(required)

water soluble

page 343

Vitamin C (ascorbic acid) - amount/day (male, female, upper limit)

(required)

RDA

m = 90 mg

f = 75 mg

smoker + 35 mgF

UL 2000 mg

Vitamin C (ascorbic acid) - common sources (that I'd eat)

(required)

1 Citrus fruits.

2 Red bell peppers.

3 Kiwi.

4 Strawberries.

5 Broccoli.

6 Tomato.

7 Potato.

8 Cantaloupe.

9 Blueberries

10 Brussels sprouts.

Vitamin C (ascorbic acid) - function

(required)

1 Collagen synthesis.

2 Antioxidant.

3 Enhances iron absorption.

4 Several metabolic reactions.

Vitamin C (ascorbic acid) - disorder/deficiency

(required)

1 Scurvy.

2 Slow healing, loose teeth, bleeding gums, blotchy skin.

3 Immune suppression.

4 Depression.

Vitamin C (ascorbic acid) - other & toxicity

(required)

1 Heat labile.

2 O2 labile.

3 Rapidly eliminated.

4 NOT in animal foods.

5 Toxicity- kidney stones, headache

Vitamin D - type

(required)

fat soluble

page 367

Vitamin D - amount/day (male, female, upper limit)

(required)

AI

5 mcg 19-50 yr

10 mcg 51-70 yr

15 mcg over 70

UL = 50 mcg

Vitamin D - common sources (that I'd eat)

(required)

1 Fortified milk & dairy.

2 Eggs.

3 Fortified cereals.

4 Fatty fish.

5 Chocolate.

6 Beef.

[100 IU = 2.5 μg]

Vitamin D - function

(required)

1 Mineralization of bones.

2 Maintains blood calcium.

3 Absorption of calcium & phosphorous

Vitamin D - disorder/deficiency

(required)

1 Rickets.

2 Osteomalacia.

3 Osteoporosis.

4 Muscle spasms.

5 Low blood calcium.

6 Growth retardation in children

Vitamin D - other & toxicity

(required)

1 Sunlight.

2 A hormone.

3 Toxicity – calcification of soft tissues (arteries), kidney stones, headache

Vitamin K - type

(required)

fat soluble

page 371

Vitamin K - amount/day (male, female, upper limit)

(required)

AI

m = 120 mcg

f = 90 mcg

Vitamin K - common sources (that I'd eat)

(required)

1 Bacteria in intestinal tract.

2 Leafy green veges.

3 Milk.

4 Cauliflower.

5 Eggs.

6 Broccoli.

7 Blueberries. (small amounts)

Vitamin K - function

(required)

1 Blood clotting.

2 Bone protein synthesis.

Vitamin K - disorder/deficiency

(required)

1 Natural deficiency is rare.

2 Antibiotics may kill intestinal bacteria.

3 Hemorrhaging.

Vitamin K - other & toxicity

(required)

1 Newborns need supplement.

2 Interferes with anticoagulant drugs.

major mineral

page 398

AI

m & f = 2300 mg

UL = 3600 mg

1 Normally consume excess.

2 Table salt.

3 Processed food.

4 Soy sauce.

5 Chips, crackers.

6 Lunch meats.

7 Pickles, soup

1 Fluid/electrolyte balance.

2 HCl for stomach acid.

1 Balancing electrolyte (anion) for Na & K.

2 Excess – vomiting.

Calcium Ca⁺⁺ - type

(required)

Major Mineral

page 406

Calcium Ca⁺⁺ - amount/day (male, female, upper limit)

(required)

AI

1 19-50=1000mg

2 < 19=1300 mg

3 > 50=1200 mg

4 UL = 2500 mg

Calcium Ca⁺⁺ - common sources (that I'd eat)

(required)

1 Milk & dairy products.

2 Tofu.

3 Sardines.

4 Greens.

5 Broccoli.

6 Fortified foods.

7 Legumes.

8 Hard water is good source.

Calcium Ca⁺⁺ - function

(required)

1 Bones & teeth.

2 Muscle contraction & relaxation.

3 Nerve function.

4 Blood clotting.

5 Immune function

Calcium Ca⁺⁺ - disorder/deficiency

(required)

1 Stunted growth in children.

2 Osteoporosis in adults.

3 Low intake is common.

4 Competitive absorption.

Calcium Ca⁺⁺ - other & toxicity

(required)

1 Hormonal control in body

2 Bones store (p 418).

3 Toxicity – constipation; kidney stones.

major mineral

page 409

RDA

1 m = 400 mg

2 f = 310 mg

3 UL=350 from supplements

1 Legumes.

2 Nuts.

3 Seafood.

4 Chocolate.

5 Whole grains.

6 Vegetables

7 Hard water.

1 Bones & teeth.

2 Many metabolic reactions.

3 Nerve transmission.

4 Blood clotting.

5 Muscles.

1 Rare.

2 Weakness.

3 Confusion, convulsions, hallucinations.

4 Stunted growth in children.

5 Lack of coordination.

1 Bones store.

2 Alcohol removes.

3 Toxicity – only from excess supplements.

Iron Fe⁺⁺ & Fe⁺⁺⁺ - type

(required)

trace mineral

page 434

Iron Fe⁺⁺ & Fe⁺⁺⁺ - amount/day (male, female, upper limit)

(required)

RDA

1 m = 8 mg

2 f = 18 mg

3 UL = 45 mg

Iron Fe⁺⁺ & Fe⁺⁺⁺ - common sources (that I'd eat)

(required)

1 Meats, eggs.

2 Enriched grains.

3 Legumes.

4 Raisins.

5 Hard water.

6 Iron cookware.

7 Broccoli.

(NOT MILK, p 446)

Iron Fe⁺⁺ & Fe⁺⁺⁺ - function

(required)

1 Hemoglobin.

2 Myoglobin.

3 Cytochromes.

4 Numerous enzymes.

5 Neurotransmitters

Iron Fe⁺⁺ & Fe⁺⁺⁺ - disorder/deficiency

(required)

1 Anemia, weakness, fatigue.

2 Lowered immunity.

3 Itching.

4 Impaired cognitive function.

5 Reduced cold resistance.

Iron Fe⁺⁺ & Fe⁺⁺⁺ - other & toxicity

(required)

1 Animal iron absorption.

2 Bleeding depletes.

3 Recycled.

4 Constipation.

5 Toxicity – infections, joints.

trace mineral

page 438

RDA

1 m = 11 mg

2 f = 8 mg

3 UL = 40 mg

1 Meat, fish, poultry, turkey.

2 Whole grains.

3 Legumes.

4 Oysters, crab.

5 Dairy.

1 Numerous enzymes.

2 Insulin.

3 Taste.

4 Healing

5 Immune function.

6 Sperm

7 Cell & fetal development.

1 Growth retardation.

2 Loss of taste & smell.

3 Night blindness.

4 Low immunity.

5 Slow healing.

6 Impairs mental function.

1 Enteropancreatic.

2 Large doses inhibit iron & copper absorption.

3 Avoid zinc lozenges.

trace mineral

page 441

RDA

1 m & f = 900 mcg

2 UL = 10 mg = UL = 10,000 mcg

1 Seafoods.

2 Legumes.

3 Nuts.

4 Whole grains.

5 Hard water & plumbing.

1 Several enzymes.

2 Needed for absorption & use of iron.

3 Wound healing.

1 Deficiency is RARE.

2 Damages blood vessels.

3 Anemia.

4 Bone abnormalities.

trace mineral

page 443

AI

1 m = 4 mg

2 f = 3 mg

3 UL = 10 mg

1 Drinking water (some).

2 Seafood.

3 Tea.

4 Some dental products.

(often need supplement)

1 Bone & tooth formation.

2 Resistance to tooth decay.

1 Tooth decay.

2 Weakened bones