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65 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Roles of Vitamin A?
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Vision
Immune Defense Maintenance-Skin Bone and Body Lining |
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Toxicity of Vit. A?
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Liver enlargement or damage
Blurred Vision Muscle Weakness Bone Pain Stunted Growth |
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Deficiency of Vit. A?
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Night Blindness
Anemia Cessation of Bone growth Painful Joints Kidney Stones |
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Foods rich in Vit. A
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Animal Products:
liver fish oil fortified milk or milk products butter eggs |
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Roles of Vit. D
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Hormones
Calcium and Phosphorus Levels in Blood Bone integrity |
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Toxicity of Vit. D
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(MOST TOXIC)
High blood calcium may lead to calcification of soft tissues |
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Deficiency of Vit D
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Abnormal growth
misshapen, soft bones Rickets - kids osteomalacia - adults |
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Foods Rich in Vit D
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Sunshine!!!!
eggs liver fortified margarine or milk Sardines or other canned fish with bones |
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Roles of Vit. E
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Antioxidant
-protects against heart disease -oxidative damage |
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Toxicity of Vit. E
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-Decreased efficacy of Anti -clotting Meds
-Blurred Vision -Fatigue -Nausea |
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Deficiency of Vit E
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None
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Foods rich in Vit E
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PUFA
-Margarine, salad dressings, oils DGLV Wheat germ Whole grains Seeds Nuts |
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Roles of Vit. K
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protien Synthesis for blood clotting and bone formation
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Sources of Vit K
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Bacteria: intestinal
Food: DGLV Canola Oil and Soybean oil Fortified cereals |
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Deficiency of Vit K
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Rare
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Toxicity of Vit K
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Rare No UI
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Role of Thiamin B1
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Co enzyme for energy metabolism
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Role of Riboflavin B2
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Co enzyme for energy metabolism
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Role of Niacin B3
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Co enzyme for energy metabolism
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Folate (Folic Acid)
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Co enzyme for new cell synthesis
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Deficiency in Thiamin
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Beriberi:
Edema, enlarged heart, heart failure Weaknes |
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Toxicity of Thiamin
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None
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Sources of Thiamin
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pork, ham, bacon
liver whole grains legumes |
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Deficiency of RiboFlavin
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Cracks in corner of mouth
sore throat magenta tounge hypersensitivity to light reddening of cornea rash |
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Toxicity of Riboflavin
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None
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deficiency of Niacin
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Pellagra:
diarrhea dermatitis, dimentia |
3 D's
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Toxicity of Niacin
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Nausea
Vomiting Rash Liver Damage |
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Sources of Niacin
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Protein Rich foods
milk, eggs, meat, fish Whole grain and enriched breads |
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Deficiency of Folate
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Anemia
heartburn Diarrhea Smooth red tounge Poor growth Neral tube defects Risk of heart disease, stroke, cancer |
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Toxicity of Folate
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May mask Vitamin B12 deficiency
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Sources of Folate
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LGV
Legumes and Seeds Liver Enriched breads |
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Vitamin B12 - Roles
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Co enzyme for new cell synthesis
Works closely with Folate to make red blood cells |
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Deficiency of B12
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Anemia
Smooth tongue Fatigue Elderly (Not enough stomach acid) |
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Toxicity of B12
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None
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Sources of B12
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Animal products
Fortified Cereals |
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Vitamin B6 - Roles
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Co enzyme in amino acid and fatty acid metabolism.
protien metabolism: makes niacin to make Red Blood Cells |
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Deficiency of Vitamin B6
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Anemia, Depression, confusion,
rash - greasy, scaly dermatitis |
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toxicity of Vit B6
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fatigue impaired memory
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Vit B6 sources
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meats, fish, poultry, liver
Legumes, fruits, potatoes, whole grains, soy products |
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Pantothenic Acid - Roles
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Co enzyme for energy metabolism
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Deficency of Pantothenic Acid
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intestinal distress
fatige |
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toxicity of Pantothenic Acid
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infrequent
Water retention |
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sources of Pantothenic Acid
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wide spread in food supply
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Biotin - roles
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Co enzyme in:
Energy Metabolism Fat Metabolism/ synthesis Amino Acid Glycogen Synthesis |
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Deficiency of Biotin
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Abnormal heart action
muscle pain dry eyes, nose mouth |
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Toxicity of Biotin
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None
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Sources of Biotin
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Widespread in food family
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Vit C - Roles
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Collagen Synthesis - hair skin, bones, teeth, scar tissue
Immunity Antioxident Iron absorption |
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Deficency in Vit C
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scurvy
frequent infection bleeding gums muscle degeneration and bone fragility rough skin poor wound healing |
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Toxicity of Vit C
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Diarrhea, nausea, cramps, rash possible iron overload, insulin sensitivity.
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Sources of Vit C
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Citrus, Fruits
Cabbage type veggies DGLV Tomatoes Potatoes Peppers |
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DRI of Vit C
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90mg day - men
75mg day - women |
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Calcium - roles
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structure for bones
transmission for nerve pulses muscle contractions integrity of cell membranes normal blood pressure Aid in blood clotting |
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Calcium - sources
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milk
green veggies fish w/bones |
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calcium - deficient
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osteoperosis
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toxicity - calcium
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calcification of soft tissue
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phospherous - roles
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combined with calcium in bones and teeth
DNA RNA enzymes and b vitamins need it |
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phosphorus -sources
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animal protien
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sodium - roles
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water balance/ electrolyte
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sodium DV
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2400mg
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potassium
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heartbeat
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potassium sources
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fruits veggies grain meats poultry fish milk
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iron - roles
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oxygen carrier, hemoglobin
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iron sources
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heme animal
Non heme plant |
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BMI
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Body Mass Index
kg/hight(sq) |
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