VITAMINS AND MINERALS

Cards (61)

  • Vitamin is the term used for a group of organic compounds other than carbohydrates, proteins and fats.
  • Vitamins occur in little quantities in food, also called micronutrients.
  • Potassium can be sourced from fruit, vegetables, and coffee.
  • Potassium is found in the body cell and maintains fluid balance in the body.
  • The kidney regulates potassium in the body.
  • Deficiency in potassium can cause muscle paralysis.
  • Excessive potassium can lead to cardiac arrest.
  • The term vitamin was coined from the words ‘vital amine’, which are vital for life.
  • Vitamins do not provide energy.
  • Vitamins are essential for some specific body functions such as regulation, maintenance, growth and protection.
  • All vitamins can be synthesised on commercial scale, though fresh food are always preferred.
  • Fat soluble vitamins include Vitamin A, D, E and K.
  • Excess of fat soluble vitamins is stored in the liver and in body fat.
  • Water soluble vitamins include Vitamins Bs and C.
  • Eight B vitamins are: Thiamin (B-1), Riboflavin (B-2), Niacin (B-3), Pyridoxine (B-4), Cobalamin (B-12), Folacin/folate (B-9), Pantothenic acid, Biotin.
  • Water soluble vitamins are not stored in tissues, must have constant supply.
  • Vitamin A benefits include promoting good vision, healthy skin, and growth and maintenance of bones, teeth, and cell structure.
  • Deficiencies of Vitamin A can lead to blindness, stunted growth, and impaired immune system.
  • Toxicities of Vitamin A can include loss of appetite, blurred vision, abdominal pain, hair loss, and joint pain.
  • Sources of Vitamin A include whole milk, carotene, animal body oils, legume forages, and can be synthetically produced.
  • Vitamin D is essential for building and maintaining bones and teeth, and is responsible for absorption and utilization of calcium.
  • Vitamin D may boost immune system.
  • Deficiency signs of Vitamin D include retarded growth, misshapen bones (rickets), and osteoporosis.
  • Toxicities of Vitamin D can include most toxic of all vitamins, with symptoms such as loss of appetite, nausea, vomiting, and kidney damage.
  • Sources of Vitamin D include whole milk, fish liver oils, and sunlight.
  • Vitamin E is important to red blood cells, muscles and other tissues, and deficiency is rare.
  • Toxicities of Vitamin E are rare, but it acts as a blood thinner.
  • Foods rich in Vitamin E include vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter.
  • Vitamin K is important for blood clotting and also has a role for bone health, and is mostly made in the intestines.
  • Deficiency of Vitamin K can lead to hemorrhaging.
  • Toxicities of Vitamin K can include breakage of red blood cells.
  • B1 or thiamine helps to convert carbohydrates to energy, and deficiency can lead to fatigue, nausea, depression, and nerve damage.
  • B2 or riboflavin is key to metabolism and red blood cells, and deficiency can lead to dry, scaly skin.
  • B6 or pyridoxine is involved in chemical reactions of proteins and amino acids.
  • Foods rich in B5(pantothenic acid) and B7 (biotin/vitH) include almost any food, plant-based or animal-based.
  • Minerals are inorganic substances found in body tissues and fluids, they constitute 4% of our body weight.
  • Deficiency in B6 or pyridoxine can lead to skin changes, dementia, nervous system disorders and anemia.
  • Deficiencies in B5(pantothenic acid) and B7 (biotin/vitH) are rare.
  • Calcium is the most abundant mineral in your body, 99% is stored in the bones.
  • Deficiency in Vitamin C is rare.