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35 Cards in this Set
- Front
- Back
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good sources of Vit E:
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-wheat germ oil
-sunflower seeds -almonds -peanut butter, hazel/peanuts, -kiwi, spinach |
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What's bad about Vit E Supplements?
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Synthetics have 1/2 the potency of natural.
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Good sources of Vit K:
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-Kale, spinach, collard greens
-Broccli/brussel sprouts -prunes -canola and soybean oil |
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Who needs the most vit C?
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smokers
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Which form of dietary Vit A is most efficently converted to retinol?
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Beta-carotene
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What foods contain preformed Vitamin A?
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Animal foods - eggs, milk, liver, cheese
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What foods contain provitamin A?
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Darkly colored fruits and veggies
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What is provitamin A?
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Beta-Carotene
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What does vitamin A Deficiency cause?
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Blindness
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What causes vitamin A Toxicity, and what symptoms will show it?
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-Consumption of Preformed Vit A
-Yellow skin |
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What other nutritional needs affect Vit A metabolism?
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-Zinc/protein - for RBP
-Iron - for absorption |
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What adverse effects does Vit A have?
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Fetal development - retinoids / Accutane can cause birth defect
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What is the most active form of Vitamin D?
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Calciferol
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What food sources contain Vit D?
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-Milk
-Cod liver oil, salmon, tuna, sardines -Sunshine!! |
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How do Vit D needs change with age?
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They increase
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What population has the highest rate of Vit D deficiency?
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African american women
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What aids in calcium absorption?
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Vitamin D
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What factors affect calcium absorption?
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-Age
-Vit D -Pregnancy -Plant substances |
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What factors affect calcium excretion?
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-Sodium
-Protein -Potassium -Caffeine -Phosphorus -ETOH |
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What are good Vit C sources?
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-Strawberries, oranges
-Red peppers! |
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What affects vit c in foods?
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-Food prep
-storage length |
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What are the 2 dietary forms of IRON?
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-Heme
-Nonheme |
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Who needs the most iron?
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Females young and pregnant
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What foods are high in heme?
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-Chicken liver
-Oysters -Beef, poultry, pork, etc. |
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What type of iron is in meat?
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Heme
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What do breads and other iron sources contain?
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Nonheme iron
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What factors affect iron absorption?
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-Storage levels
-Whether it's heme or non -Vitamin C -Tannins, Ca, soy protein |
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What foods contain Thiamine?
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Lentils, peas, brown rice, pork, brazil nuts
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What prevents birth defects?
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Folate
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What prevents fractures in postmenopausal women?
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Calcium + Vit D
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What vitamin prevents or slows macular degeneration?
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Beta carotene, Vitamins C/E, and Zinc
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What vitamin should people over 50 yrs just get automatically?
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Cobalamin - B12
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What are the BMI ranges?
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>/=30 is obese
25-29.9 is Overweight Under 25 is healthy |
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What waist circumference indicates obesity in men/women?
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Men: if 40 in. or more
Women: if 35 in. or more |
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Difference between Calcium citrate and carbonate:
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Carbonate doesn't require stomach acid for absorption.
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