Vitamin A functions
vision; bone and tooth growth; health of cornea, epithelial cells, mucous membranes, skin; regulation of gene expression; reproduction; immunity
Vitamin A food sources
milk, cheese, cream, butter, eggs, liver, spinach, dark leafy greens, deep orange fruits/vegetables
Vitamin A deficiency effect
night blindness; corneal drying; impaired bone growth and easily decayed teeth; keratin lumps on skin; impaired immunity
Vitamin A toxicity effect
increased activity of bone-dismantling cells causing reduced bone density and pain; liver abnormalities; birth defects; harmless yellowing of skin
Vitamin D function
Mineralization of bones (raises blood calcium and phosphorus by increasing absorption from digestive tract, withdrawing calcium from bones, stimulating retention by kidneys)
Vitamin D food sources
fortified milk, margarine, butter, juices, cereals, and chocolate mixes; veal, beef, egg yolks, liver, fatty fish (herring, salmon, sardines, and their oils); synthesis in the body with the help of sunlight
Vitamin D deficiency effects
children: Rickets
adults: osteomalacia
Vitamin D toxicity effect
calcification of soft tissues; elevated blood calcium
Vitamin E function
Antioxidant, stabilization of cell membranes, regulation of oxidation reactions, protection of polyunsaturated fatty acids and vitamin A
Vitamin E food sources
polyunsaturated plant oils (margarine, salad dressings, shortenings), green leafy vegetables, wheat germ, whole grains, liver, egg yolks, nuts, seeds, fatty meats
Vitamin E deficiency effect
anemia, RBC breakage, nerve damage
Vitamin E toxicity effect
augments effects of anticlotting medication
Vitamin K function
blood clotting and bone formation
Vitamin K food sources
green leafy vegetables, cabbage-type vegetables, milk, liver, bacterial synthesis in digestive tract
Vitamin K deficiency effect
poor skeletal mineralization, hemorrhage
Vitamin K toxicity effect
interference with anticlotting medication
Beta-Carotene Functions
antioxidant, vitamin A precursor
beta-carotene food sources
spinach, broccoli, and other dark leafy greens; deep orange fruits/vegetables
Beta-Carotene deficiency effects
not known
Beta-Carotene toxicity effect
harmless yellowing of skin
Sodium functions
Maintains normal fluid and electrolyte balance; assists in nerve impulse transmission and muscle contraction
Sodium food source
table salt, soy sauce; moderate amounts in meats, milks, breads, and vegetables; large amounts in processed foods
Sodium deficiency effect
muscle cramps, mental apathy, appetite loss
Sodium toxicity effect
edema, acute hypertension
Potassium function
Maintains normal fluid and electrolyte balance; facilitates many reactions such as making protein; supports cell integrity; assists in nerve impulse transmission and muscle contractions
Potassium food source
meats, milk, fruits, vegetables, grains, legumes
Potassium deficiency effect
irregular heartbeat, muscular weakness
Potassium toxicity effect
muscular weakness, vomiting
Chloride function
maintains normal fluid and electrolyte balance; part of hydrochloric acid found in the stomach, necessary for proper digestion
Chloride food sources
Table salt, soy sauce; moderate amounts in meats, milks, eggs; large amounts in processed foods
Chloride deficiency effect
does not occur under normal circumstances
Chloride toxicity effect
vomiting
calcium function
mineralization of bones and teeth; muscle contraction and relaxation, nerve functioning, blood clotting, blood pressure, and immune defenses
Calcium food sources
Milk and milk products, oysters, small fish (with bones), calcium-set tofu (bean curd), certain leafy greens, broccoli, legumes
calcium deficiency effect
Children: Stunted growth
Adults: Bone loss (osteoporosis)
calcium toxicity effect
constipation, urinary tract stone formation, kidney dysfunction, interferes with absorption of other minerals
phosphorous functions
mineralization of bones and teeth, part of phospholipids, important in genetic materials, used in energy metabolism and in buffer systems that maintain acid-base balance
phosphorous food sources
animal sources (meat, fish, poultry, eggs, milk)
phosphorous deficiency effect
muscular weakness, bone pain
phosphorous toxicity effect
calcification of soft tissues, particularly kidneys
magnesium function
bone mineralization, protein synthesis, enzyme action, muscle contraction, nerve function, nerve impulse transmission, and immune function
Magnesium food sources
Nuts, legumes, whole grains, dark green vegetables, seafood, chocolate, cocoa
magnesium deficiency effect
weakness; confusion; if extreme, convulsions, uncontrollable muscle contractions, hallucinations, difficulty swallowing; in children: growth failure
magnesium toxicity effect
nonfood sources only: diarrhea, pH imbalance, dehydration
sulfate function
found in amino acids and the vitamins biotin and thiamin; stabilizes protein shape by forming sulfur-sulfur bridges
sulfate food source
all protein containing foods
sulfate deficiency effect
no symptoms reported; protein deficiency would occur first
sulfate toxicity effect
no symptoms reported
iron functions
Carries oxygen as part of hemoglobin in blood or myoglobin in muscles; required for cellular energy metabolism
iron food sources
red meats, fish, poultry, shellfish, eggs, legumes, dried fruits
iron deficiency effect
anemia: weakness, fatigue, headaches; impaired mental and physical work performance; impaired immunity; pale skin, nail beds, mucous membranes, and palm creases; concave nails; inability to regulate body temp; pica
iron toxicity effect
GI distress; with chronic iron overload: infections, fatigue, joint pain, skin pigmentation, organ damage
zinc functions
part of/activates many enzymes; associated with the hormone insulin; involved in making genetic material and proteins, immune reactions, transport of vitamin A, taste perception, wound healing, the making of sperm, and the normal development of the fetus
zinc food sources
protein-containing foods: red meats, shellfish, whole grains; some fortified cereals
zinc deficiency effect
growth retardation, delayed sexual maturation, impaired immune function, hair loss, eye and skin lesions, loss of appetite
zinc toxicity effect
loss of appetite, impaired immunity, low HDL, copper and iron deficiencies
iodine functions
a component of two thyroid hormones that help to regulate growth, development, and metabolic rate
Iodine food sources
iodized salt, seafood, bread, dairy products, plants grown in iodine-rich soil and animals fed those plants
iodine deficiency effect
simple goiter (underachieve thyroid gland); cretinism (mental and physical retardation in infants)
iodine toxicity effect
underachieve thyroid gland activity; goiter-like thyroid enlargement
selenium function
assists a group of enzymes that defend against oxidation; regulates thyroid hormone
selenium food sources
seafood, meat, whole grains, fruits, and vegetables
selenium deficiency effect
predisposition to heart disease characterized by fibrous cardiac tissue (Keshan disease)
selenium toxicity effect
loss and brittleness of nails and hair; skin rash, fatigue, irritability, and nervous system disorders; garlic breath odor
copper functions
Necessary for the absorption and use of iron in the formation of hemoglobin; part of several enzymes
copper food sources
seafood, nuts, seeds, whole grains, legumes
copper deficiency effect
anemia, bone abnormalities
copper toxicity effect
liver damage
manganese function
Cofactor for several enzymes; bone formation
manganese food sources
nuts, whole grains, leafy vegetables, tea
manganese deficiency effect
rare
manganese toxicity effect
nervous system disorders
fluoride functions
strengthens teeth; helps to make teeth resistant to decay
fluoride food sources
Drinking water (if fluoride containing or fluoridated), tea, seafood
fluoride deficiency effect
susceptibility to tooth decay
fluoride toxicity effect
fluorosis (pitting and discoloration of teeth)
chromium functions
enhances insulin action, may improve glucose tolerance
chromium food sources
meats (especially liver), whole grains, brewer's yeast
chromium deficiency effect
diabetes-like condition
chromium toxicity effect
none reported
molybdenum function
cofactor for several enzymes
molybdenum food sources
legumes, cereals, nuts
molybdenum deficiency effect
unknown
molybdenum toxicity effect
none reported; reproductive effects in animals
Name the fat soluble vitamins
A, D, E, K
what happens if you eat too many of the fat-soluble vitamins?
toxic (if you have too much, it can be toxic)
what is a major source of the fat soluble vitamins?
animal sources, like whole milk and eggs
if you are deficient in vitamin A, what is one of the main symptoms?
night blindness/bad sight
one of the main functions of vitamin A is for what part of the body?
epithelial cells
this mineral helps with wound healing and improved taste
zinc
this deficiency is the most common in the US
iron deficiency
99% of this mineral is found in the bones and teeth
calcium
how does toxicity occur?
you have too much of something
what is a non-food source of vitamin D?
sunlight
A deficiency of this can cause Rickets
vitamin D
what is the vitamin D deficiency for adults?
osteomalacia
if there is a vitamin D toxicity, what actually occurs with the toxicity?
calcium deposits in soft tissue; the bones calcify
who absorbs more sunlight?
people with light skin
What is the best source of vitamin D?
milk
what is the major function of vitamin E?
antioxidant
what is the disease state for the deficiency of vitamin E?
hemolytic
function of vitamin k
blood clotting
A non-food source of vitamin K is:
bacterial flora in the intestines
What percent of the body is water?
60%