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Vitamins and Minerals
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Role of Vitamin C
Vitamin C is an antioxidant and is important for the health of body tissues; found in citrus fruits and many vegetables.
Role of Calcium
Calcium is essential for bone health and muscle function; found in dairy products, leafy greens, and fortified foods.
Role of Vitamin D
Vitamin D helps in calcium absorption and supports immune function; it can be synthesized by the skin from sunlight and is found in fatty fish and fortified foods.
Role of Iron
Iron is crucial for oxygen transport in the blood and for energy production; found in red meat, beans, and fortified cereals.
Role of Vitamin A
Vitamin A is important for vision, immune function, and skin health; found in carrots, sweet potatoes, and liver.
Role of Vitamin B12
Vitamin B12 is essential for nerve function, red blood cell formation, and DNA synthesis; found primarily in animal products like meats and dairy.
Role of Vitamin E
Vitamin E acts as an antioxidant, protecting cells from damage; found in nuts, seeds, and vegetable oils.
Role of Potassium
Potassium is essential for maintaining fluid balance and proper nerve and muscle function; found in bananas, potatoes, and avocados.
Role of Magnesium
Magnesium is involved in over 300 biochemical reactions, important for energy production and bone development; found in green vegetables, nuts, and whole grains.
Role of Folic Acid (Vitamin B9)
Folic Acid is essential for new cell creation and may prevent certain birth defects; found in leafy greens, citrus fruits, and beans.
Role of Omega-3 Fatty Acids
Omega-3s are important for heart health, brain function, and reducing inflammation; found in fatty fish, flaxseeds, and walnuts.
Role of Zinc
Zinc is vital for immune function, wound healing, and DNA synthesis; found in meat, shellfish, and legumes.
Role of Vitamin K
Vitamin K is essential for blood clotting and bone health; found in green leafy vegetables, broccoli, and brussels sprouts.
Role of Selenium
Selenium is important for thyroid function and acts as an antioxidant; found in Brazil nuts, seafood, and grains.
Role of Iodine
Iodine is crucial for thyroid hormone production; found in iodized salt, dairy, and seaweed.
Role of Chromium
Chromium helps with macronutrient metabolism and may enhance insulin sensitivity; found in whole grains, fruit, and meat.
Role of Copper
Copper aids in iron metabolism, energy production, and nervous system function; found in shellfish, nuts, and seeds.
Role of Manganese
Manganese is important for bone formation, antioxidant enzymes, and metabolism; found in whole grains, legumes, and nuts.
Role of Vitamin B6
Vitamin B6 aids in protein metabolism, red blood cell production, and neurotransmitter synthesis; found in fish, bananas, and potatoes.
Role of Riboflavin (Vitamin B2)
Riboflavin is needed for energy production and skin health; found in milk, eggs, and green vegetables.
Role of Niacin (Vitamin B3)
Niacin helps with energy production in cells and maintaining healthy skin; found in chicken, tuna, and peanuts.
Role of Pantothenic Acid (Vitamin B5)
Pantothenic Acid is critical for the synthesis of coenzyme A and hormone production; found in chicken, beef, and potatoes.
Role of Thiamine (Vitamin B1)
Thiamine is essential for energy metabolism and nerve function; found in whole grains, pork, and legumes.
Role of Biotin
Biotin supports skin health, hair growth, and metabolism of fats and amino acids; found in egg yolks, nuts, and soybeans.
Role of Phosphorus
Phosphorus is vital for bone health and energy storage and transfer; found in meat, dairy, and nuts.
Role of Fluoride
Fluoride supports dental health by helping to prevent tooth decay; found in fluoridated water, tea, and fish bones.
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