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vits - Coggle Diagram
vits
B12-Cobalamin
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food sources: milk, fish, fortified cereal and soymilk, fermented products
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b9-folate
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dark leafy green veg, legumes, mushrooms, organ meats
deficiency: impaired cell division and protein synthesis critical in growing tissues, rapidly dividing cells
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B7-biotin
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liver, kidney, yeast, egg yolks, soy beans, fish, wholegrains
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non-B vit: Choline
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supports structure and function of brain and spinal cord by supporting neural tube closure and enhancng learning performance
food sources: ilk, liver, eggs, peanuts
deficiency: muscle damage, liver damage and non-alcoholic fatty liver disease
A
functions:
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antioxidant properties
neutralise free radicals(molecules with one or more unpaired electron)
by donating one of their electrons ending chain reaction of attacking cells,
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plant sources:sweet potato, carrots
animal sources:beef liver, dairy products
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C
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fruits and vegs like guava, kiwi broccoli, brussel sprouts
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D
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deficiency
bone disease-rickets
failure of bones to properly mineralise, bones weaken and bow under pressure, causes growth retardation and skeletal abnormalities
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platn food source: mushrooms, cereals
animal food source:eggs, butter, fish like salmon and tuna, vit D-fortified milk
K
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plant sources: spinach, broccoli, watercress, kale
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deficiency
hemorrhage
may occur with fat malabsorption, drugs, antibiotics and anticoagulant drugs that disrupt vit K synthesis and activtiy of destroy vit K
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E
deficiency
neuromuscular dysfunction involving spinal cord and retina of the eye-loss of muscle coordination and reflexes, impaired speech and impaired vision
erythrocyte hemolysis-RBC break open and spill contents due to oxidation fo PUFA in membranes, seen in premature infants
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functions
antioxidant
maintain membrane integrity(prevent oxidation of unsat fats in phospholipid bilayer),
complementary roles with other antioxidants like vit C, carotenoids and selenium(protect against diseases like cardiovascular disease and cancer)
B1-thiamin
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sources: pork, fish, enriched/whole grains, wheat germ, soymilk
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B2-riboflavin
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source: milk and milk products, beef liver, dark green leafy veg like broccoli and asparagus)
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B3-niacin
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meat, poultry, fish, legumes, whole/enriched grains
milks, eggs, fruits, mushrooms, tomatoes
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B5-pantothenic acid
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present in all foods, but good sources are beef, poultry, wholegrains, tomatoes and broccoli
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B6-pyridoxine
pyridoxal, pyridoxine and pyridoxamine
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MFP and organ meat, potatoes, legumes, tomato juice
synthesis of key neurotransmitters diminish, abnormal compounds from tryptophan metabolism accumulate in the brain
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