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42 Cards in this Set
- Front
- Back
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Vit C common food sources
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citrus fruits; potatoes; peppers, brocolli; strawberries
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Vit C deficiency
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Scurvy - defective collagen formation leading to subQ hemorrhage, aching bones, joints, and muscle in adults; rigid position and pain in infants
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vit C recommended intake (RDA)
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F: 75 mg M: 90 mg
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Thiamin RDA
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F: 1.1 mg M: 1.2 mg
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Thiamin common food sources
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enriched cereals and breads; unrefined grains; pork; legumes, seeds, nuts
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Thiamin deficiency
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Beri-beri - edema; anorexia, weight loss; apathy, decrease in short-term memory, confusion; irratibility; muscle weakness; enlarged heart
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Riboflavin RDA
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F: 1.1 mg M: 1.3 mg
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Riboflavin common food sources
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Dairy products; fortified cereals; meats, poultry, fish; legumes
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Riboflavin deficiency
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ariboflavinosis - sore throat, hyperemia, edema of oral mucusal membranes; cheilosis, angular stomatis; glossitis, magenta tongue; seborrheic dermatitis; normochromic normocyclic anemia
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Niacin RDA
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F: 14 mg M: 16 mg
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Niacin common food sources
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Meat: chicken, beef, fish; enriched cereals or whole grains; most foods
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Niacin deficiency
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Pellagra - pigmented rash in areas exposed to sunlight; vomiting; constipation or diarrhea; bright red tongue; neuro symptoms
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Vit B6 (pyridoxine) RDA
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F: 1.3 mg M: 1.3 mg
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Vit B6 (pyridoxine) common food sources
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chicken, fish, pork; eggs; fortified cereals, unmealed rice, oats; starchy vegetables; noncitrous fruits; peanuts, walnuts
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Vit B6 (pyridoxine) deficiency
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seborrheic dermatitis; microcytic anemia; epileptiform convulsions; depression and confusion
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Folate RDA
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F: 400 ug M: 400 ug
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Folate common food sources
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citrus fruits; dark green vegetables; fortified cereals and breads; legumes
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Folate deficiency
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impaired cell devision and growth; megaloblastic anemia; neural tube defects
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Vit B12 RDA
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F: 2.4 ug M: 2.4 ug
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Vit B12 common food sources
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aminal products
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Vit B12 deficiency
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Megaloblastic anemia; neuro symptoms
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Biotin RDA
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F: 30 ug M: 30 ug
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Biotin common food sources
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liver, egg yolk
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Biotin deficiency
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conjunctivitis; CNS abnormalities; glossitis; alopecia; dry, scaly dematitis
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Pantothenic acid RDA
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F & M: 5 mg
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Pantothenic acid common food sources
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wide distribution in foods especially in aminal tissues, whole-grain cereals, and legumes
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Pantothenic acid deficiency
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irritability and restlessness; fatigue, apathy, malaise; GI symptoms; neuro symptoms
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Choline RDA
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F: 425 mg M: 550 mg
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Choline common food sources
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milk; liver; eggs; peanuts
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Choline deficiency
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liver damage
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Vit A RDA
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F: 700 ug M: 900 ug
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Vit A common food sources
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carrots; dark green and leafy veggies; sweet potatos and squash; broccoli
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Vit A deficiency
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night blindness; xerophthalmia (dry eyes); keratinization of epithelium in GI, respiratory, and GU tracts; skin becomes dry and scaly
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Vit K RDA
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F: 90 ug M:120 ug
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Vit K comomn food sources
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green leafy veggies; cabbage family; bacterial flora of intestine
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Vit K deficiency
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defective blood coagulation; hemorrhagic anemia of newborn
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Vit D RDA
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F: 5 ug M: 5 ug
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Vit D common food sources
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fortified milk; exposure of skin to sunlight
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vit D deficiency
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Rickets - inadequate bone mineralization (osteomalacia)
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Vit E RDA
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F & M: 15 mg
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Vit E common food sources
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vegetable oils, margarine; wheat germ; nuts; green leafy veggies
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Vit E deficiency
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Muscular dystrophy, neuro abnormalities
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