Nutrition And Health

Front 1

Name all Fat Soluble Vitamins (4)

Back 1

Vitamin K

Vitamin A

Vitamin D

Vitamin E

Front 2

Name all Water Soluble Vitamins (8)

Back 2

Thiamin

Riboflavin

Niacin

Biotin/Pantothenic Acid

Vitamin B6

Vitamin B12

Folate

Vitamin C

Front 3

Vitamin A function

Back 3

Vision, cell development, immune function, reproduction, bone and body growth, healthy body linings and skin

Front 4

Different forms of Vitamin A (3)

Back 4

Retinol (transport and stored in liver) Retinal (vision) Retinoic Acid (Growth and gene regulation)

Front 5

Food sources of Vitamin A

Back 5

Beta-carotene

Bright orange fruits/veggies and dark greens with Carotenoids (vit a precursor)

Front 6

Vit A - too much beta-carotene causes ....

Back 6

Yellowing of Skin

Front 7

Vitamin D Function

Back 7

Promotes bone mineralizaion (makes calcium and phosphorus available)

Immune function

Front 8

Vitamin D sources

Back 8

Made by skin when stimulated by UVB sunrays

Front 9

Vitamin D deficiency can cause....

Back 9

Rickets and osteomalacia

Front 10

Most deadly fat soluble vitamin in toxicity

Back 10

Vitamin D

Front 11

Vitamin E function

Back 11

Antioxidant, protects cell membranes, immune system

Front 12

Vitamin E food sources

Back 12

Wide spread, 20% in vegetable oils and fruits/vegetables - easily lost in frying

Front 13

Vitamin K function

Back 13

Blood clotting, bone formation

Front 14

Vitamin K food sources

Back 14

Made by intestinal bacteria, geen leafy veggies

Front 15

Characteristics of Fat Soluble vitamins

Back 15

Dissolve in lipid

After absorbed, released into lymph system, then blood stream

Require bile for absorption

Stored in tissues

Front 16

Characteristics of Water soluble vitamins

Back 16

Dissolve in water

Easily absorbed and excreted

Not stored extensively in tissues

Seldom reach toxic levels

Front 17

Vitamins found in Grains

Back 17

Thiamin, Riboflavin, Niacin & folic acid

Front 18

Vitamins found in Veggies

Back 18

Folate, Vitamin A (beta-carotene and Vitamin C

Front 19

Vitamins found in Fruit

Back 19

Vitamin A (beta-carotene) and Vitamin C

Front 20

Vitamins found in Dairy

Back 20

Vitamin A, vitamin D, riboflavin, Vitamin B12

Front 21

Vitamins found in Proteins

Back 21

Vitamin B6, vitamin B12, and Niacin in meats

Front 22

Vitamins found in Fats & Oils

Back 22

Vitamin E is found in Oils

Front 23

Cause of Thiamin deficiency

Back 23

Beriberi

Front 24

Cause of Niacin deficiency

Back 24

Pellagra "rough skin"

Front 25

Vitamin B12 Deficiency

Back 25

From poor absorption, not intake

Iron deficiency anemia, sickle cell anemia, Pernicious anemia

Front 26

Folate deficiency

Back 26

Anemia

Front 27

Vitamin C deficiency

Back 27

Scurvy

Front 28

Iron - Heme

Back 28

Animal Flesh

Front 29

Iron - nonheme

Back 29

Plant and animal flesh

not easily absorbed

Front 30

Iron Function

Back 30

Hemoglobin - red blood cells

Myoglobin - muscle cells

Front 31

Zinc Function

Back 31

Used with proteins for enzymes

vision, immune, wound, taste, normal growth

Front 32

Selenium Function

Back 32

Assists Vitamin E as antioxidant

Has sparring effect

Front 33

Iodine Funtion

Back 33

Synthesis hormone release by thyroid gland

Front 34

Copper function

Back 34

helps form hemoglobin and collagen

Front 35

Chromium function

Back 35

assists with carbohydrate

may decrease diabetes

Front 36

Sodium/potassium/chloride function

Back 36

electrolytes to maintain fluid balace

Front 37

Extracellular

Back 37

Sodium and chloride

Front 38

Intracellular

Back 38

Potassium

Front 39

Magnesium Function

Back 39

over half found in bones (bone mineralization)

Front 40

Calcium function

Back 40

structure of bone/teeth

nerve, muscle, blood clotting, BP

Front 41

Phosphorus function

Back 41

bone and teeth structure

acid/base balance

phospholipids

Front 42

Fluoride Function

Back 42

Part of bones and teeth

Front 43

Water function

Back 43

Solvent, chemistry, carrier, temp regulation, lubricant & cushion

Front 44

Municipal water

Back 44

most people's water source

surface, well/ground water

Front 45

Hard water

Back 45

minerals are calcium and magnesium

Front 46

soft water

Back 46

mineral is sodium

more soap lather with this water

Front 47

bottled water

Back 47

less regulation than municipal

Front 48

distilled water

Back 48

processed by heat vaporization

not ideal for drinking

Front 49

Spring water

Back 49

underground water flowing to surface

Front 50

Mineral water

Back 50

high mineral content

from underground sources

Front 51

Purified water

Back 51

Treated to remove dissovled solids

- from municipal water supplies

Front 52

Most important ergogenic aid

Back 52

Fluids

Front 53

2 binders that hinder calcium absorption

Back 53

Phytates and oxalates

Front 54

Cooking: many vitamins destroyed by (4)

Back 54

-exposure to oxygen

-fruits and veggies after harvest

-water soluble vits leak out when cooked/washed in water

-vitamins destroyed by heat