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45 Cards in this Set
- Front
- Back
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Calcium Sources
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Dairy, soy, fortified foods
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Calcium function
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Bone/teeth formation
Nerve transmission Muscle contraction/relaxation Disease prevention |
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Phosphorus Sources
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Animal based foods- cheese, yogurt, milk
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Phosphorus functions
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Combines with Ca to form hydroxyappetite
phospholipid membranes |
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Magnesium sources
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Plant based foods - wheat bran, almonds, spinach, fortified foods
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Magnesium functions
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bone health, blood clotting, enzyme rxns, reg. of blood pressure
athletes- muscle contraction |
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Sodium sources
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Sports drinks, processed foods, foods w/ salt
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Sodium functions
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maintains: fluid balance, bl. pressure, nerve transmission, aids in abs. of glucose
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chloride sources
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salt (NaCl)
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chloride sources
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involved in fluid balance
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potassium sources
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fruits and vegetables
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potassium functions
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regulates bl. pressure, fluid balance, muscle contraction/relaxation
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sulfer sources
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all foods of animal origin
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sulfer function
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regulates acid/base
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Iron function
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hemoglobin, myoglobin, cytochromes
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sports anemia
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heaving training creating a higher demand for O2 carrying capacity. Dilutional effect of blood. Exercise taxes Fe reserves depressing hemog. synth.
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3 stages of Fe def.
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Fe depletion, Fe deficiency erythoropoiesis, Fe deficiency anemia
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Zn sources
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oysters, ground beef, steak, chicken yogurt
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Zn function
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growth/maintainance of tissues ->recovery of exercise (protein synth)
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Chromium sources
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mushrooms, nuts, whole grains, wine, broccoli, egg yolks
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chromium func.
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enhances action of insulin, help control glucose in diabetes
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fluoride func.
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mineralization of bone
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Copper sources
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organ meats, seafood, nuts, wheat bran, cereals
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copper functions
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aids in Fe metabolism, prevention of ID anemia
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manganese sources
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pineapple, bran cereal, wheat germ, oatmeal, spinach, whole wheat bread
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mn func.
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activates enz. in skeletal growth,
protein, fat, and hemogl. synth |
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iodine func.
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thyroxine
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thiamin sources
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pork, whole grain, wheat germ, fortified veges, nuts, vegetables
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thiamin def.
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fatigue, muscle weakness, calf pain, loss of appetite
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riboflavin sources
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yogurt, milk, fortified foods
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selenium sources
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animals and seafoods
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ribolfavin function
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electron transfer, energy met. steroid production
studies conflict about need and exercise |
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niacin sources
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liver, tuna, salmon, chicken, fort. foods
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niacin function
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energy prod. mitochondrial met.
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essential AA's
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leuceine, isoleucine, valine, tryptophan, threonine, phenylalanine, methionine, lysine
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B6 sources
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wheat bran, liver, chicken
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B6 func.
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PLP trans/ deamination
formation of neurotransmitters, prod. of RBC's |
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folate sources
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foliage, dark gr. veges, fruits, fortified grains
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folate func.
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DNA synth. and AA met.
active men exceed need, women low |
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biotin sources
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legumes, cheese, nuts
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biotin func.
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plays a role in synth of DNA, energy prod. for endurance activities, facilitates gluconeogenesis.
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pant. acid func.
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energy met. CoA component
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choline sources
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lecethin, egg yolks, liver
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B12 sources
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anything from animals
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Vit A sources
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orange veges and fruits
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