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82 Cards in this Set
- Front
- Back
Which vitamins are classified as B vitamins?
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Thiamin, ribolfavin, niacin, pantothenic acid, and biotin
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What is the general function of B vitamins as coenzymes in metabolism?
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coenzymes assist enzymes in the release of energy from metabolism. the vitamin portion of a coenzyme allows a chemical reaction to occur. The remaining portion of the conezyme binds to the enzyme. Without its coenzyme enzyme cannot function.
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What b vitamins are involved in energy metabolism?
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The energy-yeilding nutrients- carbs, fat, and protien are used for fuel; the b vitamins help the body to use that fuel.
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What B vitamin is important in amino acid metabolism?
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vitamin B6.
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what are the roles of folate and vitamin b12?
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folate and B12 help the cells multipy
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What does niacin equivalents mean?
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the amount of niacin present in food, including the nicacin that can theoretically be made in the body from its precursor, tryptophan, an essential amino acid.
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What is potential niacin toxicity?
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A niacin flush~ a temporary burning, tingling, and itching sensation that occurs when a person takes a large dose of nicotinic acid; often accompanied by a headache reddened face, arms, and chest.
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What is potential for vitamin b6 toxicity?
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people who take more than 2g of vitamin b6 daily for 2mths or more can get neurological damage. some people thought it would cure carpal tunnel syndrome, but it is ineffective and may cause irreversible nerve damage.
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Food fortification
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the body absorbs more folate from fortified food than from straight food.
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folate and neural tube defects
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all women of childbearing age who are capable of becoming pregnant should consume .4mg of folate daily and throughout the first trimester to prevent neural tube defects.
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dietary folate equivalents
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the amount of folate available to the body from naturally occuring sources, fortified foods, and supplements, accounting for differences in bioavailability from each source.
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toxicity of folate
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naturally occuring folate appears to cause no harm. excess from fortified foods or supplements can obsecure vitamin b12 deficience and delay diagnosis of neurologic damage.
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Vitamin b12 and vegan diets
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vegans need a reliable source of b12 such as fortified soy millk or vitamin b12.
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Vitamin b12 deficiency
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most vitamin b12 deficiencies reflect inadequate absorption typically occurs due to: a lack of HCl or lack of intrinsic factor.
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Vitamin c antioxidant function
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it defends the body against free radicals and protects tissues from oxidative stress.
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vitamin c and collagen
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vitamin c and iron help to make collagen. collagen serves as the matrix for bones and teeth. when a person is wounded, collagen gives the separated tissues together, forming scars.
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other functions of vitamin c
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stress, prevention, and treatment of common cold and disease prevention
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vitamin c deficiency - scurvy
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inadeqaute collagen synthesis causes further hemorrahging. muscles including the heart, degenerate. skin becomes rough brown, scaly, and dry. Wounds fail to heal. bone rebuilding falters.
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vitamin c toxicity
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GI distress and diarrhea. For glucose or ketone tests can get a false pos or false neg.
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food sources of vitamin c
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fruits and veggies. raw have more than cooked. vitamin c is readily destroyed by oxygen; food and juices should be stored properly and consumed within one week of opening
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precursors of vitamin a
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its precursor is beta carotene: one of the carotenoids; an orange pigment and vitamin a precursor found in plants
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forms of vitamin a
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retinol, retinal, and retinoic acid
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major roles of vitamin a
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promotes vision, participates in protien synthesis and cell differentiation and thereby maintaining the health of epithelial tissues and skin, and supporting reproduction and growth
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roles of beta-carotene as an antioxidant
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protects the body against disease. Fruits and veggies.
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deficiency of vitamin a
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if intake of vitamin a stopped symptoms would not appear until stores were depleated 1-2 yrs for a healthy adult, much sooner for a growing child. Become more vulnerable to infectious diseases and blindness. Night blindness, corneal drying, triangular gray spots on the eye, softening of cornea, corneak degeneration, plugging of hair follicles, and white lumps
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toxicity of vitamin a
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children are most vulnerable because they need less and are more sensitive to overdoses. ADR's most ev. in alcoholics and smokers. May weaken bones and contribute to fractures and osteoporosis. interferes with vitamin D. Excess during preg. increase risk for birth defects.
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food sources of vitamin a
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retinol:fortified milk, cheese, cream, butter, fortfied margarine, eggs, liver
Beta-carotene: spinach and other dark leafy greens, broccoli, and deep orange fruits |
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retinol activity equivalents
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measure of vitamin a activity; amounts of retinol that the body will derive from a food containing preformed retinol or its precursor beta carotene.
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sources of vitamin d
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salmon, mackerel, sardines, and sun exposure
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functions of vitamin d
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vitamin d is a member of a large and cooperative bone making and maintence team. May protect against TB, inflammation, MS, hypertension, and some cancers.
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rickets- vitamin d deficiency
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disease in children characteristized by inadequate mineralization of bone. (mainfested in bowed legs or knocked knees, outward bowed chest, and knobs on ribs).
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vitamin d toxicity
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can cause calcification in major arteries of the brain, heart, and lungs
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how does vitamin e function as an antioxidant?
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it defends against the adverse effects of free radicals
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deficiency of vitamin e
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defieceny is rare, usually associated with diseases of fat malabsorption such as cystic fibrosis. prolonged defiency causes neuromuscular dysfunction including the spinal cord and retina of the eye.
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toxicity of vitamin e
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very high doses of vitamin e may interfere with the blood -clotting action of vitamin k causing hemorrhage.
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food sources of vitamin e
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comes from vegetable oils, such as margarine and salad dressings
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functions of vitamin k
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prevents hemmorrhaging and participates in metabolism of bone protiends -osteocalin
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deficiency of vitamin k
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it is rare; fat malabsorption, some drugs can interfere with vitamin k and newborns
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sources of vitamin k
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bacterial synthesis in the digestive tract; liver, leafy green vegetables, cabbage; milk.
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macro minerals
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calcium, phosphorus, potassium, sulfur, sodium, chloride, and magnesium
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micro minerals
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iron, zinc, copper, manganese, iodine, seleium
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mineral bio-availability
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refers to the rate at and the extent to which a nutrient is absorbed and used
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mineral interactions
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they reflect an excess of one mineral creating an inadequacy of another. supplements, not food are to blame.
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functions of sodium
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principle cation of extracellular fluid and primary regulator of its volume. Maintains acid-base balance, nerve impulse transmission, and muscle contraction
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difference between salt and sodium
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salt has a greater effect on BP than either sodium or chloride alone.
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sodium content of foods
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processed foods have the most sodium. 75% of sodium is added by manufacturers, 15% is added during cooking, and 10% is natural
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sodium and hypertension
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salt has a greater effect on BP
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deficiency of sodium
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may occur with diarrhea, vomiting, or heavy sweating. Symptoms: headache, confusion, stupor, seizures, and coma
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high sodium food sources
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pickles, olives, sauerkraut, smoked meats, salty/smoked fish, chips, condiments
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DASH diet
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dietary approaches to stop hypertension-emphasized fruits, veggies, and low-fat milk
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functions of chloride
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it is a major anion of the extracellular fluids, where it occurs mostly in association with sodium
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functions of potassium
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maintains fluid and electrolyte balance, facilitates many reactions; supports cell integrity; assists nerve impulse transmission and muscle contraction
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food sources of potassium
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meats, milks, fruits, veggies, grains, and legumes
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deficiency of potassium
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irregular heartbeat, muscular weakness, glucose intolerance
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toxicity of potassium
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muscular weakness, vomiting, can stop heart if given IV
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functions of calcium in bone and body fluids
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mineralization of bones and teeth; muscle contraction and relaxation, nerve functioning, blood clotting, BP
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calcium absorption
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on average adults absorb about 30% of calcium -binding protein needed for absorption
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food sources of calcium
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8oz lowfat milk=~300mg calcium
1cup yogurt plain= 450mg 1.5oz cheddar cheese= 300mg 1/2 cup tofu= 150mg |
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areas of concern for persons with lactose intolerance
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you should be worried about calcium intake
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alternative sources of food intake
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fortified juices, mustard and turnip greends, bok choy, kale, parsley, watercress, and broccoli are rich in calcium
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deficiency of calcium
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low calcium during growing years limits the bones ability to reach their optimal mass and density. osteoparosis ass well.
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functions of phosphorous
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mineralization of bones and teeth, part of every cell, important in genetic material, part of phospholipids, used in energy transfer and in buffer systems that maintain acid-base balance
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food sources of phosphorous
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all animal tissues (meat, fish, poultry, eggs, milk)
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functions of magnesium
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bone mineralization, building of protien, enzyme action, normal muscle contraction, nerve impulses transmission, maintenance of teeth, and functioning of immune system
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deficiency of magnesium
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it is rare. may develop in cases of alcohol abuse, protein malnutrition, kidney disorders, and prolonged vomiting or diarrhea
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sources of magnesium
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nuts, legumes, whole grains, dark green veggies, seafood, chocolate, cocoa
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functions of Iron
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it can serve as a cofactor to enzymes involved in oxidation. reduction reactions so widespread in metabolism that they occur in all cells.
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iron deficiency
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having depleted iron stores
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iron-deficiency anemia
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severe depletion of GI iron stores women in reproductive years, preg. women, infants, and young children and teenagers.
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milk anemia
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iron poor milk displaces iron rich foods, blood loss
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what foods enhance iron absorption?
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vitamin c
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what are sources of iron
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red meats, fish, poultry, shellfish, eggs, legumes, dried fruits
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enrichment of grain products with iron
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it doesnt contain much, but with the quantity people eat it, it gets the job done.
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Folate RDA
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400 micrograms/day
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Vitamin C RDA for women and men
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men 90mg/day
women 75mg/day smokers + 35 mg/day |
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Vitamin C UL
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2,000mg per day
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Vitamin A RDA for men and women
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men 900 micrograms/ day
women 700 micrograms/day |
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Vitamin A UL
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3,000 micrograms/day
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Vitamin D RDA
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400 IU/day
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Vitamin D Toxicity
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4,000 IU/day
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Iron RDA for men and women
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men 8mg/day
women 18mg/day |
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Calcium RDA
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1,000mg/day
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