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34 Cards in this Set
- Front
- Back
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Pre-menopausal women: Iron RDA
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18 mg
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Pre-menopausal women: Folic acid RDA
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400 mcg (600 mcg if pregnant)
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Pre-menopausal women: Calcium RDA
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1000 mg
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Post-menopausal women: Iron RDA
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< 8 mg
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Men: Iron RDA
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< 8 mg
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Men: Calcium RDA
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1000 mg
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Men & Women >= 50 years old: Vitamin B12 RDA
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2.4 mcg
6 mcg optimal |
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Men & Women >= 50 years old: Calcium RDA
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1200 mg
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Vitamin D RDA
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5 - 15 mcg (25 mcg optimal)
10 mcg = 400 IU |
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Vitamin A RDA
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700 - 900 mcg (3000 IU)
5000 (men) - 4000 (women) IU optimal |
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Vitamin A role
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Body tissue repair
Vision Anti-oxidant |
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Vitamin C RDA
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75 - 90 mg
200 - 300 mg optimal |
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Vitamin E RDA
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15 mg (22 IU)
400 IU optimal |
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Vitamin E role
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Anti-oxidation
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Vitamin B1 role
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Beriberi & nervous disorders
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Vitamin B2
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Riboflavin
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Vitamin B2 role
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Metabolism
Antibody formation RBC formation |
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Vitamin B3
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Niacin
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Vitamin B6
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Pyridoxine
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Vitamin B6 RDA
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1.3 - 1.7 mg
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Vitamin B6 role
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Antibody formation
Na/K balance |
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Vitamin B12 Role
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Involved the with growth of blood cells, nerves, & memory cells
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Folic acid role
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Red blood cell formation
Prevents neural tube defects in developing fetus |
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Pantothenic acid role
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Antibody formation
Energy |
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Biotin role
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Cell growth
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Vit H
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Biotin
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Vitamin K RDA
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80 mcg / men (optimal)
65 mcg / women (optimal) |
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Calcium: Good for...
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Muscle contraction
Blood vessel contraction & dilation Hormone & enzyme secretion Sending messages through nervous system |
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Who needs Ca?
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Older people
GI malabsorption disorders Alcohol drinkers Soda drinkers NOT pregnant women |
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Iron: Good for...
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Oxygen transport
Regulation of cell growth & differentiation |
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Who needs Fe?
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Women w/ heavy and/or prolonged menstrual periods
Patients who frequently donate blood Renal failure (esp. dialysis pts) Injury or disease - specifically blood loss Vegetarians / vegans Adolescents (young women) During & after pregnancy Seniors & anyone achlorhydric Chronic ASA / NSAID users |
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Zinc: Good for...
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Biochemical reactions
Immune system functioning Wound healing Taste & smell DNA synthesis Growth & development |
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Who needs Zn?
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Vegetarians / vegans
Alcoholic GI malabsorption disorders People w/chronic diarrhea |
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Drugs that decrease chromium levels
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Beta blockers
Corticosteroids Insulin Nicotinic acid NSAIDS Prostaglandin inhibitors (ibuprofen, indomethacin, naproxen, piroxicam, aspirin) |
