Shared Flashcard Set

Details Title Vitamins Nutrition (Jorn) Description vitamin facts Total Cards 91 Subject Health Care Created 09/25/2010

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Cards

Term another name for Vitamin B1	Definition Thiamine
Term Vitamin B1 exercise related function	Definition energy metabolism
Term vitamin B1 best food sources	Definition asparagus, sunflower seeds, lettuce, spinach
Term vitamin side effects and toxicity	Definition lack of B1 beriberi causes pain and weakness (rare)
Term vitamin B1 RDA for adults	Definition 1.2 mg a day
Term what vitamin is friends with b2	Definition vitamin b6
Term what vitamin is friends with vitamin 12	Definition folic acid-folate
Term another name for vitamin B2	Definition riboflavin
Term vitamin b2 exercise related function	Definition helps energy metabolism and tissue building
Term vitamin b2 best food sources	Definition dairy, leafy green veggies, legumes, tomatoes, almonds, liver, kidneys, yeast.
Term vitamin b2 side effects and toxicity	Definition orange/yellow urine and diarrhea (rare)
Term vitamin b2 RDA for adults	Definition 1.3 mg
Term another name for vitamin B6	Definition pyroxidine
Term vitamin b6 exercise related function	Definition maintains blood glucose levels, energy metabolism
Term vitamin b6 best food sources	Definition tuna, banana, chicken breast, meats, wholegrains
Term vitamin b6 side effects and toxicity	Definition nausea vomiting possible allergic reactions (rare)
Term vitamin B6 RDA for adults	Definition 1.5-1.7 mg
Term vitamin b12 exercise related functions	Definition forms red blood cells and promotes a healthy nervous system. energy metabolism.
Term vitamin b12 best food sources	Definition meats dairy eggs
Term vitamin b12 side effects and toxicity	Definition deficiency (weak and tired anemic) too much heart palpitations
Term vitamin b12 RDA for adults	Definition .2 micrograms
Term who might need extra supplements of b12	Definition vegans and vegetarians may need supplements
Term another name for folic acid	Definition folate
Term folic acid exercise related function	Definition reduces birth defects, helps make red blood cells and helps nervous system.
Term folic acid best food sources	Definition meats legumes spinach fruits and veggies many fortified foods.
Term folic acid side effects and toxicity	Definition rare
Term another name for vitamin b3	Definition niacin
Term folic acid RDA for adults	Definition 400 micrograms
Term vitamin b3 exercise related function	Definition energy metabolism healthy nervous system
Term vitamin b3 best food sources	Definition lean meats dairy leafy green veggies
Term vitamin b3 side effects and toxicity	Definition dry itchy or flushed skin Pellagra 4'D dermatitis diarrhea dimensia death
Term vitamin b3 RDA for adults	Definition 12-18 mg
Term Biotin exercise related function	Definition energy metabolism
Term biotin best food sources	Definition tomatos romain lettuce egg yolks fish peanuts.
Term biotin side effects and toxicity	Definition none
Term biotin RDA for adults	Definition 30 micrograms
Term Panthothenic acid exercise related function	Definition energy metabolism
Term Panthothenic acid best food sources	Definition yeast eggs milk chicken yogurt fish liver meat
Term Panthothenic acid side effects and toxicity	Definition rare
Term Panthothenic acid RDA for adults	Definition 4-7 mg
Term vitamin C exercise related functions	Definition antioxidant stress regulation disease prevention collagen formation
Term vitamin C best food sources	Definition citrus strawberries kiwi brocolli tomatoes potatoes
Term vitamin c side effects and toxicity	Definition deficiency is scurvy
Term vitamin c RDA for adults	Definition 75-90 mg
Term vitamin A dietary sources	Definition liver, kidney, eggs, and dairy, dark or yellow, vegetables, carrots
Term vitamin D dietary sources	Definition if in the sunlight, your body can make it fatty fish egg yolk and butter
Term vitamin E dietary sources	Definition nuts oils veggies sunflower seeds whole grains spinach apples carrots celery beef
Term vitamin K dietary sources	Definition leafy veggies cheese liver asparagus coffee bacon green tea.
Term vitamin A RDA	Definition males= 900 microgram female 700 micrograms
Term vitamin D RDA	Definition males= 5 micrograms females 5 micrograms
Term vitamin E RDA	Definition males and females 15 mg
Term vitamin K RDA	Definition males= 120 micrograms females= 90 micrograms
Term vitamin A major bodily functions	Definition improve eyesight immune system antioxidant
Term vitamin D major bodily functions	Definition helps absorb calcium assists bone growth and strong teeth
Term vitamin E major bodily functions	Definition antioxidant helps prevent degenerative cancers prevents blood clots
Term vitamin K major bodily functions	Definition control blood clots
Term vitamin A deficiency and disease symptoms	Definition eye problems dry skin and hair night blindness severe (blindness)
Term vitamin D deficiency and symptoms	Definition softening of bone muscle twitching rickets in children osteoporosis in adults
Term vitamin E deficiency and symptoms	Definition rare fatigue premature aging
Term vitamin K deficiency and symptoms	Definition babies= hemorrhagic disease nosebleeds
Term vitamin A groups at risk	Definition consuming alchol low-fat diet diet high in poly unsaturated fatty acids smokers polluted areas diabetics
Term vitamin D groups at risk	Definition not exposed to sunlight always wear sunscreen vegan diet
Term vitamin E groups at risk	Definition diet high in refined carbs and fat and fried foods birth control pill
Term vitamin K groups at risk	Definition polluted environment high doses of vitamin E and calcium
Term vitamin A toxicity	Definition nausea dizziness menstraul problems skin changes dryness hairloss liver damage
Term vitamin D toxicity	Definition too elevated calcium low appetite vomiting drowsiness
Term vitamin E toxicity	Definition diarrhea nausea rare
Term vitamin K toxicity	Definition flushing and sweating jaundice and anemia
Term Major Minerals	Definition >100 mg Ca P K S Na Cl Mg
Term Trace Minerals	Definition <100 mg Fe F Zn Cu Si Vn Tin Ni Se Mn I Molybdenum Cr Co
Term Calcium	Definition found in skeletons extracellular fluid absorbs with adequate vitamin D
Term too much calcium	Definition kidney stones
Term Phosphorus	Definition in bones and teeth aids energy metabolism
Term does phosphorus loading work?	Definition No
Term what is an electrolyte	Definition help fluid balance and helps fluid movement between cells and within cells
Term Potassium	Definition chief intracellular cation nerve impulse transmission and muscle contraction
Term high K does what	Definition has an antihypertensive effect
Term sources of K	Definition baked potato acorn squash yogurt watermelon tomato juice sweet potato oranges and bananas
Term sulfur	Definition helps other essential nutrients helps stabilize protein structures
Term sodium	Definition in blood plasma and extracellular fluid nerve transmission and muscle contraction
Term chloride	Definition major anion in extracellular fluid maintains fluid and electrolyte balance
Term Magnesium	Definition in bones excitation-coupling rxn in muscles cofactor in enzymes of CHO metabolism controller in rate-limiting enzymes
Term source of Mg	Definition tofu, sunflower seeds, halibut, tomato juice, baked potato, spinach, navy beans, cashew, artichokes, watermelon, green leafy veggies
Term Iron	Definition in hemoglobin and myoglobin cytochrome function in ETS of Mitochondria only 15% intake is absorbed
Term iron deficiency	Definition anemia, low RBC
Term iron rich foods	Definition tuna chicken clams beef oysters beef liver oatmeal soy protein dried figs beans raisins lima beans prune juice peaches apricots spinach
Term Fluoride	Definition helps teeth and bones added to drinking water as "Public Health Measure"
Term Zinc	Definition cofactor to many enzymes helps fertility and reproduction, cell growth, night vision, hormone activity, immune functions, protein and lipid metabolism. found in protein rich foods
Term Chromium	Definition glucose tolerance factor enhancing the action of insulin anabolic effect on muscle liver, whole grains, nuts, and cheeses appetite suppressor
Term Iodine	Definition Iodine= element in food Iodide= converted substance in body part of two hormones that help regulate body temp, control metabolic rate, influence growth, and contribute to muscle and nerve function. PHM in iodized salt
Term Iodide deficiency excess	Definition D= cause thyroid to swell (goiter) E= same

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