study guide
by nonyonna coffey
b6
b6 helps the body make protein
functions:
100+reactions in cells conversion among amino acids production of hemoglobin and neurotransmitters
releasing stored glycogen and glucose immune function,hormone activity and nervous system development
food source:meat,fish,chicken,beans,nuts,whole grain,potatoes,bananas,watermelon
b12 and folate
b12 and folate helps cells multiply
functions:
activate each other for dna syntheses, metabolism of amino acids,maintanice of myelin sheath coverng nerves
food source :folate green leafy veggies, beans,citrus fruits,folate added to grains
b12 is only found in animal food,folate helps prevent birth defects
vitamin c
- functions
- formation and maintenance of collagen for bones,teeth ,skin,tendons,scar tissue, and capillaries
- facilitates absorption of iron
- protects substances found in foods and the body by being oxidized its self and donates electrons to recycle vitamin e
- fruits and veggies (particularly citrus fruits)
- need is higher in smokers because they metabilize vitamin c faster
- scurvy
vitamin e
functions
- antioxidant
- needed for nerve development
- wheat,germ and nut oil
- recycled by cells
- destroyed by heating
- loss of muscle coordination/reflexes
- hemolytic anemia in new borns
- common in following a low-fat diet for a long period of time or with fat malabsorption disease
vitamin k
functions
- clotting of the blood
- bone growth
- dark green leafy veggies,canola and soybeans oil
- fortified cereals
- liver
- hemorrhage (bleeding)
vitamin d
- the body can make all the vitamins it needs with the help of sunlight
- functions as a hormone
- food sources:butter,cream,fortified milk,fortified plant sources: margarine and cereals
deficiency
- rickets(softening and distortion of bones)typically results in child being bow legged
- most potentially toxic of all vitamins
- high blood calcium levels
- calcium deposits in soft tissue bones,kidney,brain,nerves,heart, artieries
vitamin a
functions
- multiple function related to gene expression retinoic acid turns genes on or off to control protein production
- helps to see
- protect skin and mucous membranes
- required for brain growth
- helps with your immune resonse
- reproduction
- normal cell development
- pre-formed retinol,liver,cheese,milk,fat,fatty fish(salmon,tuna),found in orange and dark green pigments in plants, carrots sweet potatatoes broccoli, dark green leafy veggies
- blindness
- build up of keratin over cornea also night blindness
functions
vitamins can help regulate many vital processes and are divided into two main groups
water soluble
- b vitamin
- b1 thiamin
- b2 riboflavin
- b3 niacin
- biotin
- b6,folate and b12
- are not stored in the body,
fat soluble
- vitamin e
- vitamin a
- vitamin k
- vitamin d
- stored in fatty tissue int he body
"b" vitamin
- associated with carbohydrates
- needed in small amounts
- helps your body produce energy from carbohydrates-coenzymes
b1-thiamin
function
- helps make energy from carbohydrates(coenzymes)
- nervous system and muscle function
- highest in pork products
- whole grain food
- grain products including bread,cereal,pasta and rice that are"enriched"
- beri beri-loss of sensation,paralysis,muscle weakness,abnormal heart action
b2-riboflavin
functions
- helps make energy from carbohydrates
- milk and other dairy products
- whole grain
- enriches grains
- rare in us
- children who lack milk and meat
- elderly
b3-niacin
function
- helps make energy from carbohydrates
- important for health of skin,nervous system,gi tract
- high protein foods,both animal and veggies
- whole grain
- enriched grain products
- pellagra
- high doses from supplement used to lower blood cholesterol can cause flushed skin and liver damage