Thiamin, Riboflavin, Niacin, Folate, B12, Biotin, Pantothenic Acid, B6

tryptophan

Formation of DNA, metabolize amino acids, formation of neurotransmitters

folic acid

macrocytic anemia and neural tube defects

formation of blood, folate metabolism, homocysteine metabolism, maintains myelin sheaths

lack of HCL - atrophic gastritis

water soluble vitamin

smokers at risk

GI disturbances

cancer, heart disease, common cold

edema, extreme fatigue

nonspecific, present at birth, physical barriers, HCL, fever

adaptive or specific, develops as we age, production of antibodies

cause cell damage, free radicals (unpaired electron, unstable), initiate cascade of disturbance

able to stop or repair free radical damage, largely supplied by diet

fat soluble vitamin, important antioxidant in lipid-rich areas of body

alpha tocopherol

adipose tissue

rare, can cause hemolytic anemia

can cause hemorrhagic stroke

fat soluble vitamin

carotenoids

retinoids

maintains clear cornea

progressive vision impairment

dryness of cornea

buildup of protein in eye

skin becomes rough and scaly

supplement takers

can cause a birth defect

fat soluble plant pigments

skin turns orange

regulate blood calcium levels, bone calcification, hormone

yes

need more sun exposure the darker skin you have

rickets, osteomalacia (adult rickets), osteoporosis

plant and bacteria

bone and blood clotting

bone metabolism and blood clotting

rare, fat malabsorption,bacteria in large intestine (on antibiotic might not have bacteria)

highly unlikely, newborns need single dose at birth bc GI tract has never been used

A,D,E,K

b vitamins and vitamin C

need in small amounts, organic and yield no energy

stomach

bile aids in absorption and absorbed in small intestine carried by chylomicrons into the lymphatic circulation

absorbed in small intestine and released into blood

small amounts made by bacteria in intestine

iodine

the body would have difficulty producing ATP from other sources

inorganic micronutrient

no

plant and animal sources

no, more stable than vitamins

yes

iron deficiency, iodine next

yes

essential, most abundant molecule

50-70%

lean

water and solutes

maintenance of blood volume, transport nutrients and oxygen, lubricant and protection, chemical reactions, solvent, temp regulation, waste removal

vary with size, activity, environment and diet

men - 3.7 L

sweating, lung respiration, urine, feces

body works harder to keep you alive

pituitary and adrenal gland

yes, and potentially fatal

low blood sodium

calcium

bone and teeth structure

bones and teeth

blood

estimation tool, 300 mg per serving of dairy and 300 mg for everything else

dairy products

soy drinks, juices, cereals

calcium carbonate, citrate, lactate, phosphate

oyster shell, coral calcium, bone meal, dolomite

mineral (65% calcium and phosphorus) protein (35% mostly collagen)

dense shell

hard, spongy network

size of bone increases

shape of bone is determined

two step recycling process, reabsorption and formation (breakdown and repair)

bone cells that help break down bone tissue, liberate calcium for blood, preparation to repair

build up new bone

maximum amount of bone that can be accumulated

chronic bone disease with lower bone mass/strength and structural deterioration

curve of spine

lifestyle changes, screening, Rx to slow osteoclast activity

major electrolyte in extracellular fluid

nerve conduction, fluid balance, glucose and amino acid absorption

hypertension, CVD, stroke

major electrolyte in intracellular fluid

fluid balance, nerve transmission, muscle contraction

low potassium levels, vomiting, excessive perspiration, life threatening

phosphorus

bone health, energy production, DNA

magnesium

bone health, energy production, enzyme action, DNA

metabolic syndrome (clustering of metabolic abnormalities)

oxygen transport, enzymes, immune function, brain function

both plant and animal foods

toxicity

hemoglobin, myoglobin

heme iron, non-heme iron

paleness, brittle nails, fatigue, poor growth, poor tolerance to cold

decrease in iron stores, decrease in iron transport, fall in hemoglobin synthesis

carries oxygen in body

% of total blood that is made of red blood cells

iron carrier

stored iron

extra iron stored in liver, bone marrow and other organs

cofactor for more than 300 enzymes, antioxidant, toxicity rare in food

essential in normal thyroid function

metabolism, brain development, growth

thyroid gland and pituitary gland

no

teeth and bones

fluoridated water, dental products

spotting of teeth