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39 Cards in this Set

  • Front
  • Back
Recommended Daily Allowancw
Daily intake of nutrients that meets needs of most healthy people
Estimated Average Requirements

Intake level for 1/2 of people in specific group
Adequate Intake
Used when not enough scientific information is available
Tolerable Upper Level Intake
Maximum intake that should not pose health problems
Definition of Vitamin
Vital, organic dietary substance
Not a CHO, protein, fat or mineral
Necessary only in small amounts
Vitamin Functions
Controls agents in cell metabolism
Components in body tissue construction
Prevents specific nutritional deficiency disease
Vitamin A (AKA)
Functions of Vit A
Tissue strength-epithelial tissue
Growth- skeletal and soft tissue
Caused by deficiency of Vit A
Itching, burning, red inflamed eyelids
Caused by deficiency of Vit A
Preformed Vit A (AKA)
Provitamin A (AKA)
Preformed Vit A (form and food sources)
In a complete sate in ingested foods
Found in animal foods (liver, kidney, egg yolk) and fortified milk
Provitamin A (form and food sources)
Requires conversion in body to be in complete usable form
Fruits and vegtables- orange in color, green leafy veg, broccoli and cabbage
Body storage of Vit A
Liver stores large amount
Toxis S&S Vit A
Liver injury
Food sources of Vit A
Fish liver oils, liver, egg yolk, butter, cream, fat part of milk, fortified margarine, beta-carotene
Digestion of Vit A
Requires bile salts to absorb from intestines
Acts as antioxidant
Stability of Vit A
Unstable in heat and in contact with air
Cookin in uncovered pot will destroy
Requirements of Vit A
Men require more than women (RDA)
Vitamin D (AKA)
Function of Vit D
Absorption of Ca and P
Bone mineralization
Deficiency of Vit D
Toxicity of Vit D
Calcification of soft tissues
Calcium deposits in kidney nephrons
Food sources of Vit D
Natural- yeast, fish & liver oils
Fortified foods- milk, butter
Stability of Vit D
Stable to heat, agin and storage
Requirements of Vit D
Varies with sun exposure
Vit E (AKA)
Functions of Vit E
Antioxidant- protects cellular structures from being broken down by O2
Selenium metabolism- secondary line of defense in protecting cell membrane
Deficiency of Vit E
Hemolytic anemia- lipid membrane of RBCs are oxidized by O2
Requirements of Vit E
Children require less
Toxicity of Vit E
No known toxic effects
Food sources for Vit E
Veg oils rich in polyunsaturated fatty acids
Milk, eggs, muscle meats, fish, cereal, leafy veg
Stability of Vit E
Stable to heat and acids
Not stable to alkalis, light and frying
Forms of Vit K
Phyllaquinone- dietary form
Menaquinone- synthesized by intestinal bacteria
Functions of Vit K
Blood clotting
Bone development
Food sources For Vit K
Green leafy vegtables
Small amounts in dairy, meats, fortified cereals, fruits and vegetables
Requirements for Vit K
No RDA because intestinal bacteria can synthesize
Stability of Vit K
Sensitive to light and radiation