Card Set Information
their function, RDA, deficiency, toxicity/excess, food sources
what are the best food sources for vitmin A(retinol)?
animal foods: liver, egg yolk, cream, butter or fortified margaine, fortified milk
plant foods: dark green and deep or ange veggies (spinach, collards, broccoli, pumpkin, sweet potatoes,carrots)
what is vitamin A's functions?
vision cycle, adapting light and dark, tissue growth, especially skin and mucus membranes, reproduction,immune function
what is the vitamin A's RDA?
what is vitamin A's deficiency?
night blindness, xerosis, xerophthalmia, susceptibility to epithelial infection; dry skin, impaired immunity, growth, and reproduction
what are vitamin A's toxicity?
hair loss, irrated skin, bone pain, liver damage, birth defects
what is vit. D's functions?
absorption of calcium and phosphorus, calcification of bones and teeth, growth
what is vit. D's RDA?
: 19-50yr: 5mcg/day
what is vit. D's other names?
what is vit. D's deficiency?
rickets and growth retardation in childern, osteomalacia (soft bones) in adults
what is vit. D's toxicity?
UL: 50mcg/day calcification of soft tissue, kidney damage, growth retardation
what is vit. D's best food sources?
synthesized in skin with exposure to sunlight, fortified milk, fish oils
what is vit. E's (a-tocopherol) function?
antioxidant: protection of materials that oxidize easily
what is vit. E's RDA?
adults: 15 mg/day
what is vit. E's deficiency?
breakdown of RBCs, anemia, nerve damage, retinopathy
what is vit. E's toxicity?
UL: 1000mg/day (from supplements) inhibition of vitamin K activity in blood clotting
what is vit. E's best food sources?
vegetable oils, vegetable greens, wheat germ, nuts, seeds
what is vit. K's (phylloquinone,menaquinone) functions?
normal blood clotting and bone development
what is vit. K's RDA?
AI: men, 120mcg/day; women, 90mcg/day
what is vit. K's deficiency?
bleeding tendencies, hemorrhagic disease, poor bone growth
what is vit. K's toxicity?
: not set
interference with anticoagulation drugs
what is vit. K's best food sources?
synthesis by intestinal bacteria; dark-green, leafy vegetables, soybean oil
what is vit. C's (ascorbic acid) functions?
antioxident; collagen synthesis; helps prepare iron for absorption and release to tissues for red blood cell formation, metabolism
what is vit. C's RDA?
smokers an additional 35mg/day
what is vit. C's deficiency?
scurvy: sore gums; hemorrhages, especially around bones and joints; anemia; tendency to bruise easily; impaired wound healing and tissue formation; weakened bones; impaired wound healing
what is vit. C's toxicity?
what is vit. C's best food sources?
citrus fruit, kiwi, tomatoes, melons, strawberries, dark leafy vegetables, chili peppers, cabbage, broccoli, chard, green and redpeppers, potatoes
what is vit. B1's (thiamin) functions?
normal growth; coenzyme in carbohydrate metabolism; normal function of heart, nerves, and muscle
what is vit. B1's RDA?
: 1.1 mg
what is vit. B1's deficiency?
beriberi: GI: loss of appetite, gastric distress, indigestion, deficient hydrochloric acid; CNS: fatigue, nerve damage, paralysis; CV: heart failure, edema of legs
what is vit. B1's toxicity?
not set; unknown
what is vit. B1's best food sources?
pork, beef, liver, whole or enriched grains, legumes, wheat germ
what is vit. riboflavin's functions?
normal growth and energy; coenzyme in protein and energy metabolism
what is vit. riboflavin's RDA?
: 1.3 mg
: 1.1 mg
what is vit. riboflavin's deficiency?
ariboflavinosis; wound aggravation; cracks at comers of mouth; swollen, red tongue; eye irritation; skin eruptions
what is vit. riboflavin's toxicity?
not set; unknown
what is vit. riboflavin's best food sources?
milk, meats, enriched cereals, green vegetables