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62 Cards in this Set
- Front
- Back
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Vitamins?
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Essential organic substances needed in small amounts in the diet for normal function, growth, and maintenance of the body
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What happens when you dont have vitamins?
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Deficiency Problems
Non Caloric - not energy yielding |
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Which vitamins are fat soluble?
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ADEK
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What does fat soluble mean?
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Absorbed into lymph, stored in liver, do not need every day, could be toxic, fat mal absorption could interfere with absorption
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Which vitamins are water soluble
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B/C
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What does water soluble mean?
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absorbed into blood, need everday, toxicity rare, not stored in liver
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Which vitamins are antioxidants?
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ACE, Selenium
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What do antioxidants do?
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Help the bodyresist oxidation which may combat hear disease, cancer, maular, degeneration, and premature aging.
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RDA for Vitamin A?
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700-900mcg
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Inactive and Active name for Vitamin A?
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Inactive: Beta Carotene, Active Name: Retinol
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Functions of Vitamin A?
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Night Vision, epithelial cells, normal cell development, reproduction
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Deficiency of Vitamin A?
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Night Blindness, Xerophthalmia(Dry Eye), Keratinization(Goose Flesh)
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Best Foods for Vitamin A? Vegs/Fruits?
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Beef Liver, Carrots, Sweet Potato
Deep Orange/Green: pumpkin, carrots, apricots, cantaloupe, spinach |
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Vitamin A toxicity?
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3XRDA can cause problems especially during pregnancy, Carotenoids dont produce toxic effects, orange skin colors
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Vitamin D RDA?
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5-10mcg
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Vitamin D Actual Name?
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Choleocaliforic
(Calcium) |
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Vitamin D Functions?
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controls calcium and phoslphorus absorption/balance, bone and teeth development
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Vitamin D Deficiency?
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children get rickets, bowed legs/beaded ribs, adults get osteomalacia
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Vitamin D Foods?
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Fatty Fish, Fortified Milk, Salmon, Shrimp, Sunlight
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Vitamin E RDA?
Technical Name? |
15mg
Tocopherol |
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Functions?
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Antioxidant, nerve development, immune system.
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What is an antioxidant?
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protects cells which are highly exposed to oxygen(lungs and RBC) from destruction by keeping membranes strong
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Vitamin E Deficiency?
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Rare but hemolysis in newborns
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Best foods for Vitamin E?
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Veg Oils, Wheat Germ, Seeds, Mayo
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Vitamin K RDA and technical name?
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75-90mcg
Phylloquinone |
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Fuctions of Vitamin K?
Deficiency? |
Blood Clotting
Hemmoraging |
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Vitamin k can be synthesized by?
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Intestinol Flora
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Vitamin k Foods?
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Steamed cauliflower, spniach, cabbage, canola oil, dry roasted nuts, Green leafy vegs
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Vitamin B1 RDA and technical name?
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Thialmin
1.1-1.2mg depends on energy intake |
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Functions of B1?
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Coenzyme in evergy metabolism, nerve transmission
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Deficiency in Vitamin b1?
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Beriberi, secondary deficiency caused by alcoholism (holes in skin)
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Best foods for Vitamin B1?
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Pork Chip, Whole Wheat Bagel, enriched pasta/cereal, sunflower seeds, baked potato, beans, waffle, cooked green peas
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Vitamin B2 RDA and Technical Name?
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1.1-1.3mg,
Riboflavin |
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Function of Vitamin B2?
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Coenzyme in energy metabolism
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B2 Deficiency?
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cracks at corners of mouth, swollen tongue, skin rash
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B2 Food?
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Milk, beef liver, yogurt, cottage cheese, enriched cereal, pork chips, spnach, mushrooms
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Vitamin B3 RDA and Technial Name?
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14-16mg
Niacin |
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Function of B3
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coenzyme in energy metabolism
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B3 Deficiency?
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Pellagra: 4D's dermatitis, dementia, diarhhea, death
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B3 Foods?
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Chicken Breast, Pork Chip, Tuna, Enriched Cereal, baked Potato, Mushrooms
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What are the blood builders?
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Folate, Vit B12/6, Iron, vit E/K
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Vitamin B6 RDA and Technical Name?
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1.5-1.7mg, Pyroidoxine
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Vitamin B6 Functions?
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coenzyme in protein and fat metabolism, helps to make hemoglobin from RBC
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B6 Deficiency?
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Dermatitis, Irritablity, Depression, Confusion
MEGADOSE THERAPY |
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B6 Foods?
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Baked Potato, Banana, Turkey Breast, Watermelon
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Folate RDA and Technical Name?
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400mcg adults, 600 prego
Folacin, Folic Acid |
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Folate Function?
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coenzyme in new cell synthesis, RBC production, formation of central nervous syste
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Folate Dificiency?
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Macrocytic Anemia, Neural Tube Defect, Depression
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Folate Foods?
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beef liver, lentis cooked, pinto beans cooked, raw spinach, asparagus, enriched cereal, avocado, beets, LEGUMES, WHOLE AND ENRICHED GRAINS, DARK GREEN LEAFY VEGS, OJ, LIVER
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Vitamin B 12 RDA and Technical?
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2.4mg
Cyanoccobalaminine |
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Function of B12
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coenzyme in new cell synthesis, nerve cell maintanence, RBC synthesis
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B12 Dificiency? Relient Upon
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macrocytic anemia, pernicious anemia, blood cells larger and normal/irregular in shape
INTRINSIC FACTOR |
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Food Sources for B12?
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Animal Sources, chicken liver, sardines, sirloin steak, tuna, cotage cheese, swiss cheese, pork roast
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Vitamin C RDA and Technical Name?
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75mg Female 90 Male
Ascorbic Acid |
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Vitamin C Functions
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collagen synthesis, immune response, absorption of iron, antioxidant
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Vitamin C Deficiency?
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Scurvy, pinpoint hemorrhages, imparied wound healing
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Vitamin C Foods
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OJ, Sweet Red Pepper, Green Pepper, Brussel Sprouts, Citrus Fruits, Cabbage like Vegs
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Vitamin/ Mineral Partners
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Calcium Phosphorus, Vitamin D
Vitamin C and Iron Folate and Vitamin B12 |
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Recommendations for Supplements?
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Avoid natural sources: rose hips/oyster shell, buy generic, avoid product which contains above 100% RDA, choose supplement which contains beta carotene not retinol, additional supplements ay be needed for calcium and iron
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Megadose?
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excessively high dose of vitamin or mineral
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Toxicity?
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overdose of vitamin or mineral usually caused by vitamin intake
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non-vitamin substances?
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vitamin b15, choline, pangamic acid, inositol
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