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Vitamins and Minerals
Vitamins and Minerals
72
Fitness
Undergraduate 4
03/15/2013

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Cards

Term
Vitamin A Major Function
Definition

maintains skin and other cells that line the inside of the body

 

bone and tooth development

 

growth

 

vision in dim light

Term
Vitamin A Most Reliable Sources
Definition
Liver, milk, egg yolk. deep green and yellow fruits and veggies
Term
Vitamin A Deficiency
Definition
night blindness, dry skin, growth failure
Term
Vitamin A Excess (toxicity)
Definition
Headaches, nausea, loss of hair, dry skin, diarrhea
Term
Vitamin D Major Function
Definition
Normal bown growth and development
Term
Vitamin D most reliable sources
Definition
exposure to sunlight, fortified dairy products, eggs and fish liver oils
Term
Vitamin D Deficiency
Definition
Rickets in children- defective bone formation leading to deformed bones
Term
Vitamin D Excess
Definition
appetite loss, weight loss, failure to grow
Term
Vitamin E Major Function
Definition
Prevents destruction of polyunsaturated fats caused by exposure to oxidizing agents, protects cell membranes from destruction
Term
Vitamin E Most Reliable Sources
Definition
Vegetable oils, some in fruits and veggies, whole grains
Term
Vitamin E deficiency
Definition
Breakage of red blood cells leading to anemia
Term
Vitamin E Excess
Definition
Nausea and diarrhea, interferes with vit K absorption if vit D also deficient, not as toxic as others
Term
Thiamin Major function
Definition
Needed for release of energy from carbohydrates, fats, and proteins
Term
Thiamin Most reliable Sources
Definition
cereal products, pork, peas, and dried beans
Term
Thiamin Deficiency
Definition
lack of energy, nerve problems
Term
Vitamin K major functions
Definition
production of blood clotting substances
Term
Vitamin K Most Reliable Sources
Definition
Green leafy vegetables, normal bacteria that live in intestines  poduce K that is absorbed
Term
Vit K Deficiency
Definition
Increased bleeding time
Term
Riboflavin Major Function
Definition
Energy from carbohydrates, fats, and proteins
Term
Riboflavin most reliable sources
Definition
Milk, Liver, fruits and veggies, enriched breads and cereals
Term
Riboflavin Deficiency
Definition
dry skin, cracked lips
Term
Niacin major function
Definition
Energy from carbs, fats and protiens
Term
Niacin Most reliable sources
Definition
liver, meat, poultry, peanut butter, legumes, enriched breads and cereals
Term
Niacin Deficiency
Definition
skin problems, diarrhea, mental depression, and eventually death
Term
Vit Bmajor function
Definition
Metabolism of protein, production of hemoglobin
Term
Vit B6 most reliable sources
Definition
white meats, whole grains, liver, egg yolk, bananas
Term
Vit B6 Deficiency
Definition
poor growth, anemia
Term
Vit B6 Excess
Definition
severe loss of coordination from nerve damage
Term
Vit B12 major function
Definition
production of genetic material, maintains CNS
Term
Vit B12 Most Reliable Sources
Definition
foods of animal origin
Term
Vit B12 Deficiency
Definition
Neurological problems, anemia
Term
Vit B12 Excess
Definition
severe loss of coordination from nerve damage
Term
Folate (folic acid) Major Function
Definition
Production of genetic material
Term
Folic Acid most reliable sources
Definition
wheat germ, liver, yeast, mushrooms, green leafy veggies, fruits
Term
Folic acid deficiency
Definition
anemia
Term
Vit C major function
Definition
formation and maintenance of connective tissue, tooth and bone formation, immune function
Term
Vit C most reliable sources
Definition
fruits and veggies
Term
Vit C deficiency
Definition
scurvy, swollen joints, bleeding gums, fatigue, bruising
Term
Vit C excess
Definition
kidney stones, diarrhea
Term
Pantothenic acid major function
Definition
energy from carbohydrates, fats, and proteins
Term
Pantothenic Acd most reliable sources
Definition
widely found in foods
Term
Biotin major function
Definition
use of fats
Term
Biotin most reliable sources
Definition
widely found in foods
Term
Calcium Major Role
Definition
Bone and tooth formation, blood clotting, muscle contraction, nerve function
Term
Calcium Most Reliable Sources
Definition
Dairy Products
Term
Calcium Deficiency
Definition
May lead to osteoporosis
Term
Calcium Excess
Definition
Calcium deposits in soft tissue
Term
Phosphorus Major Role
Definition
Skeletal Development, tooth formation
Term
Phosphorus most Reliable Source
Definition
Meats, dairy, and other protein rich foods
Term
Sodium Major Role
Definition
Maintenance of fluid balance
Term
Sodium Most Reliable Source
Definition
Salt added to foods and sodium containing preservatives
Term
Sodium Excess
Definition
may contribute to the development of hypertension
Term
Iron Major Role
Definition
Formation of hemoglobin, energy from carbs, fats, and proteins
Term
Iron Most Reliable Sources
Definition
Liver and red meats, enriched breads and cereals
Term
Iron Deficiency
Definition
Iron deficiency, anemia
Term
Iron Excess
Definition
can cause death in children from supplement overdose
Term
Copper Major Role
Definition
formation of hemoglobin
Term
Copper Most Reliable Sources
Definition
liver, nuts, shellfish, cherries, mushrooms, whole grain breads and cereals
Term
Copper Deficiency
Definition
Anemia
Term
Copper Excess
Definition
Nausea and vommiting
Term
Zinc Major Role
Definition
normal growth and development
Term
Zinc most reliable Sources
Definition
seafood and meats
Term
Zinc Deficiency
Definition
skin problems, delayed development, growth problems
Term
Zinc Excess
Definition
interferes with copper use, may decrease high-density lipoprotein levels
Term
Iodine Major Role
Definition
Production of the hormone thyroxin
Term
iodine most reliable sources
Definition
iodized salt, seafood
Term
iodine deficiency
Definition
mental and growth retardation, lack of energy
Term
flourine major role
Definition
stregthens bones and teeth
Term
flourine most relaible sources
Definition
flouridated water
Term
flourine deficiency
Definition
teeth are less resistant to decay
Term
flourine excess
Definition
damage to tooth enamel
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