Vitamins and Minerals

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Across
  1. 1. brown metal; digestion: facilitated and active transport in duodenum --> bound and sent to bone marrow and other cells --> sotred in liver; function: enzymes, iron, oxidation, part of hemoglobin; avoid: fibers and phytates, zinc; food sources: liver and kidneys, seafood, nuts/seeds; deficiencies: microcytic anemia, bone demineralization, neutropenia, Wilson's disease
  2. 3. metal; digestion: absorbed via passive diffusion in small intestine --> stored in bone, spleen, thyroid, and tissues; function: cell membranes, metabolic enzyme regulation, bone composition, immune response; likes: oxalates and starch; food sources: legumes, fruits, vegetables, nuts; deficiencies: rare, possible osteoporosis
  3. 5. vitamin B6; digestion: passive diffusion in jejunum and ileum --> liver --> peripheral tissues; function: amino acid and glycogen metabolism, production of serotonin, epinephrine, histamine, norepinephrine; food sources: fortified foods, potato, meat & poultry; deficiencies: peripheral neuropathy, cheilosis, glossitis, stomatitis, microcytic anemia
  4. 6. alkaline, metal: digestion: passive & active transport in duodenum --> bound to protein for transport --> excreted in excess; function: bone mass/density, suppress PTH, teeth and nerve function, blood clotting; avoid: oxalates, phytates, fiber; food sources: dairy, leafy greens, tofu, beans; deficiencies: osteoporosis (porous bones)
  5. 7. vitamin C; digestion: active & passive transport in jejunum --> transported to cells via plasma; function: immunity, antioxidant, collagen; loves: iron absorption; food sources: fruits, vegetables, organ meats, citrus; deficiencies: poor wound healing, scurvy, petechiae (red dots on skin)
  6. 11. retinol, retinal, retinoic acid, carotene; digestion: passively absorbed via chylomicron in jejunum --> bound to retinol-binding protein --> liver for storage; function: vision, cell differentiation, growth, development; food sources: liver, yellow-orange fruits/vegetables, spinach; deficiencies: nyctalopia (night balance), xeropthalmia (dry eyes), follicular hyperkeratosis (goose skin)
  7. 13. vitamin B9, folic acid; digestion: active transport in jejunum --> transported to cells --> liver for storage; function: amino acids metabolism, DNA, makes homocysteine from methionine, formation of neural tubes in babies; pregnancy; food sources: fortified foods, beans/lentils, leafy greens, OJ; deficiencies: macrocytic anemia, normochromic anemia, neural tube defects
  8. 15. soluble, vitamin B3; digestion: absorbed in jejunum via facilitated diffusion --> transported in plasma to cells; function: CHO, AA, lipid metabolism; part of NAD; β-oxidation, Kreb's, ETC, DNA; can be synthesized from tryptophan; food sources: meat, fortified foods, fish, nuts; deficiencies: pellagra (vomiting, constipation, diarrhea, neurological symptoms)
  9. 17. source of methyl groups; digestion: absorbed via facilitated diffusion in small intestine --> sent to enterocytes --> moves to portal vein, liver --> excreted through urine; function: lipid metabolism, muscle control, brain development; food sources: meat, poultry, dairy, fish, eggs; deficiencies: muscle and liver damage, NAFLD (hepatosteatosis)
  10. 18. iodide, non-metal; digestion: active transport in duodenum --> protein-bound transporter --> urine and fecal excretion; function: antioxidant, phospholipids, protein, enzymes; food source: iodized salt, ocean fish, bread, yogurt; deficiencies: goiter (enlarged thyroid)
  11. 21. extracellular anion; digestion: absorbed via passive diffusion in duodenum --> sent to blood and tissues --> sweat, urinary, and fecal excretion; function: maintains plasma volume, acid-base balance; food sources: salt, processed foods, proteins; deficiencies: hypochloremia and cramping
  12. 22. phylloquinones, menaquinones, menadione; digestion: active transport in jejunum & passive absorption in colon --> chylomicron transport --> liver --> lipoproteins --> cells; function: blood clotting, bone formation, enzymes; food sources: spinach, broccoli, leafy greens; deficiencies: hemorrhage & excessive bleeding
  13. 24. metal; digestion: absorbed in small intestine --> protein transport --> cell transport --> bile excretion; function: tissue formation, reproduction, activated enzymes, protein and lipid metabolism; food sources: whole grains, legumes, nuts, fruits & veggies; rare, reproductive and pancreatic health, altered CHO metabolism
  14. 25. vitamin B8; digestion: synthesized by glucose --> absorbed in small intestine; function: growth-promoting factor of animal cells, cofactor of enzymes, messenger molecule; not considered an essential vitamin;
  15. 26. ferric: food, ferrous: absorbable, metal; digestion: absorbed via passive/facilitated diffusion in duodenum --> binds to ferritin --> sent to blood, marrow, organs --> ferritin stored in liver and marrow; function: hemoglobin & myoglobin activity, enzymes, ATP; loves vitamin C, avoid: phytates, calcium, and tannins; food sources: liver & kidney, meat and poultry, beans, fortified foods; deficiencies: koilonychia (spoon nails), microcytic anemia, hypochromic anemia
  16. 29. gas; digestion: absorbed in stomach and intestine --> rapidly used in teeth --> excreted via kidneys; function: tooth enamel, antibacterial, bone health; likes: oxalates, starch; food sources: drinking water, processed foods, seafood, tea: deficiencies: poor dental health
  17. 30. extracellular cation, metal, soluble; digestion: absorbed via active transport in colon --> carried to kidneys for filtration --> sent to blood and tissues --> sweat, urine, stool; function: maintains plasma volume, neuromuscular function, Na/K ATPase pump, cellular transporters; likes water; food sources: salt, processed foods, proteins; deficiencies: hyponatremia, cramping, coma, and death
  18. 32. selenomethionine, selenocysteine, non-metal; digestion: absorbed via active transport --> bound to albumin to transport --> sotred in muscle; function: antioxidant, phospholipids, protein, enzymes; food sources: Brazil nuts, fish, oysters, rice; deficiencies: rare, cardiomyopathy (heart weakness), myalgia (muscle pain)
Down
  1. 2. vitamin B5; digestion: passive and active transport in jejunum --> transported in plasma to erythrocytes and peripheral tissues; function: CoA for Krebs, fatty acid metabolism; food sources: meat/organ meats, fortified foods, mushrooms; deficiencies: rare, parenthesis (tingling feet)
  2. 4. vitamin B1; digestion: passive & active transport in jejunum --> transported to cells; function: essential for pyruvate, acetyl CoA, amino acid and glucose metabolism; avoid: EtOH (ethanol); food sources: pork, fortifed cereal, fish, grains; deficiencies: Wernicke-Korsakoff encephalopathy, Beri-Beri (lower body weakness)
  3. 8. cholecalciferol, ergocalciferol, calcidiol, calcitriol (active); digestion: cholecalciferol (diet & sun) --> passively absorbed in chylomicron in jejunum --> liver (calcidiol) --> kidney --> calcitriol (active); function: steroid hormone, gene transcription, bone homeostasis, cells, skin, immunity; food sources: steroid hormone, gene transcription, bone homeostasis, cells, skin, immunity; food sources: liver & fish, egg yolks, milk/dairy; deficiencies: rickets (bowed legs in children), osteomalacia (softened bones)\
  4. 9. vitamin B7; digestion: facilitated transport in jejunum --> carried in plasma --> liver for storage; function: fatty acid synthesis, pyruvate metabolism, enzyme; intestinal bacteria can produce biotins; food sources: egg yolks, nuts & seeds, dairy, meats & liver; deficencies: rare, dermatitis, glossitis, anorexia, nausea, depression, hypercholesterolemia
  5. 10. metal, reactive in heat; digestedL absorbed via facilitated diffusion in jejunum --> sent to blood --> sent to cells and bound to proteins and phsophates --> renal excretion; function: ATP stability assist, cofactors, synthesis of glucose, fatty acids, proteins, hormone-making, neural function, learning and memory; food sources: fish & meat, spinach, whole grains, beans; deficiencies: rare, tetany , and convulsion, insulin resistance
  6. 12. vitamin B12; digestion: intrinsic factor released in stomach (pepsin) --> active transport in ileum --> transported to tissues --> liver for storage; function: formation of amino acids and carbons, GI, bone marrow, and nervous tissue cells; food sources: meat and fish, liver & kidney, dairy, yeast; deficiencies: impaired cell division, pernicious anemia, macrocytic anemia
  7. 14. intracellular cation, metal, soluble; digestion: absorbed via active transport in colon --> sent to blood and tissues --> excreted by kidneys, stool, and urine; function: maintains plasma volume, neuromuscular function, Na/K ATPase pumps, cellular growth; food sources: fruits & veggies, meat, dairy; deficiencies: hypokalemia, muscle cramping, cardiac implications
  8. 16. tocopherol, tocotrienols; digestion: micelle facilitated diffusion in jejunum --> chylomicron transport --> liver --> lipoprotein --> cells; function: antioxidant; food sources: vegetable oils, nuts, whole grains, leafy greens; deficiencies: rare, neuropathy, myopathy, retinopathy, impaired immunity
  9. 19. vitamin B2; digestion: facilitated diffusion in jejunum --> transported to cells --> excreted in excess; function: CHO, AA, lipid metabolism, antioxidant production, part of FAD, avoid UV light; food sources: dairy/milk, liver, meat, fortified foods; deficiencies: cheilosis (lip fissues), angular stomatitis (cracks in mouth corners), magenta tongue
  10. 20. metal; digestion: absorbed via passive diffusion --> carried by blood protein --> excreted via kidney, hair, sweat, bile; function: assists in insulin action, CHO, lipid, protein metabolism, and gene expression; likes oxalates, starch; food sources: broccoli, grains, potatoes, juice; deficiencies: insulin resistance, dyslipidemia
  11. 23. solid-waxy substance; digestion: passive & active absorption in small intestine --> absorbed into blood --> sent to bones and cells --> renal excretion: function: create DNA/RNA, ATP, bone maintenance, phospholipids, membranes; likes: follows calcium; food sources: meat & fish, dairy, cola, whole grains; deficiencies: rare
  12. 27. metal; digestion: abvsorbed in small intestine --> lives with B12 stores in liver --> excreted via urine, feces, sweat, hair; function: component of B12, DNA/RNA translation; likes: oxalates, starch; food sources: animal products; deficiencies: macrocytic/pernicous anemia
  13. 28. metal; digestion: facilitated & passive diffusion in small intestine --> albumin carries to liver/kidney/pancreas/bone/muscle --> renal and fecal excretion; function: enzymes, part of protein, CNS function, DNA/RNA, bone mass, wounds, and taste; like: proteins; Avoid: phytates, copper, iron, folate, fiber; food source: oysters, meat & dairy, nuts & seeds, beans; deficiencies: hypogeusi (decreased taste), hypogonadism, poor wound healing, alopecia
  14. 31. non-metal, insoluble; digestion: absorbed via active transport in small intestine --> sent to tissues, proteins, and vitamins --> excreted through urine; function: protein synthesis, DNA structure, various metabolic processes, skin, tendon, and ligament health; food sources: meat, dairy, nuts/seeds, cruciferous vegetables; deficiencies: reduced protein synthesis, joint pain, cardiovascular problems