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190 Cards in this Set
- Front
- Back
take vitamin with a meal or at least a full glass of water or milk to help increase __
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absoption
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vitamins are __ that are present in the foods we eat
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organic substances
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perform specific metabolic functions in the body
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vitamins
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corbon contining substances that the body must obtain in small amounts to maintain heatlh
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vitamins
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vitamins were discovered from __
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1937-1948
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vitamins mostly come from your __
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diet
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promote and rgulate chemial reations and processes
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citamins
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vitamins do not provide __ but __ vitamins participate in energy yeilding reactions
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energy, water soluble
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kind of vitamin that regulates growth and development
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fat soluble
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type of vitamin that are responsible for the activation of enzymes
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B vitamins
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synthesizing led to __
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vitamin supplements
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people eating less than __ calories or don't eat teh recommended number of servings ofrom FGP should take vitamins
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1200
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you should shoot for __% of the US RDA for vitamins
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50-150%
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a megadoes is __x the recommended amount
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10x
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__ of adults in teh US take vitamins
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60%
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__ vitamins are considered the antioxidants that prevent or repair damage to cells caused by exposure to free radicals
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A, C, E
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states that cahrged molecultes from bodily wastes products, toxins, and stresses build up over tiem, damage cells and cause us to age
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free radical theory of aging
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there are __ essential vitamins
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13
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there are __ fat soluble vitamins, they are __
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4, ADEK
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there are __ water soluble vitamins
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9
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what is another name for the B1 vitamin
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thiamin
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what is another name for the B2 vitamin
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riboflavin
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what is another name for the B3 vitamin
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niacin
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what is another name for the B6 vitamin
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pyridoxine
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what is another name for the B12 vitamin
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cyanocobalamin, cobalamin
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what is another name for the B9 vitamin
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folic acid
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what is another name for the B7 vitamin
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biotin/VH
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what is another name for the B5 vitamin
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pantothenic acid
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vitamins that dissolve in substances like ether and benzene
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fat soluble vitamins
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travel through the bloodstream to reach body cells stored msotly in liver and fatty tissues
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fat solubule vitamins
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all the water soluble vitamins are flushed from teh system via the kidneys except __
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B12
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__, __, and __ are water solubuel vitamins that can be dangerous if consumed too much
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niacin, B6, C
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you see deficiancies sooner in __ vitamins that__
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water soluble, fat souluble
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means adding back nutrients that were lost during food processing. for exmple, B vitamins, lost when wheat is refined, are dded back to white flour
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enriched
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means adding nutrients that weren't present in food to begin with. for example, milk is fortified with vitamin D to help your body absorb milks calcium and phosphorus
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fotified
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bitamin and or mineral that has been added to a produc tin excess of what was originally found in the porduct
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enriched
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vitamin and or mineral has been added to a product that did not have it to start with
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fortified
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type of vitamin A that is preformed and found in animals
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retinoids
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vitamin A that is a provitamin found in plants
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carotenoids
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important in vision, health of cels, growth o, development and reproduction, and cancer prevention
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vitamin A
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responsible for lsynthesis of fcollagen, hormones, and neurotransmitters, antioxidant, prevents cancer, heart disease and cataracts, helps funtion of immune system
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vitamin C
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vitamin __, __, and __ are the most abused vitamin supplements
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C, E beta carotene
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you can recieve all vitamins with a __
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balacned diet
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keeping cool, in moister proof containers, not cuting foods, keeping the skins/outer layer on, and microwae cooking, steamin, or in a pna with little water are the best ways to __
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preserve vitamins
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called the sunshine vitamin, calciferol
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vitamin D
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called tocopherol, tocotrienol
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vitamin E
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called teh clotting vitamin, phylloquinone
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vitamin K
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called ascorbic acid
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vitamin C
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what is the possible 10th water soluble vitamin?
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choline
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helps with vision, to distinguish light from dar and color, health of teh epithelial cells, esp production of mucous, bone growth, development, and reporduction, cancer prevention, aids immune system, cell differentiation. deficiency problems: vision problems
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vitmain A
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this vitamin is also caonidered a hormone, responsible for converesion of cels in skin to D
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vitamin D
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found in food or the sun, fortified milk, fish oils, tuna, salmon
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vitamin D
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regulates calcium and bone metabolism, regulates calcium and phosphorus absoption, reduces kidney excretion of calcium, regulates deposition of calcium, cancer prevention.
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vitamin
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deficiency in this is rickets, osteomalacia, growth retardation
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vitamin D
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suggested evidence that this vitamin helps lower incidences of heart attacks and cancer
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vitamin E
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found in plant oils, green vegies, fruits, nuts, seds
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vitamin E
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an antioxidant that donates electrongs or hydrogen to the electron seking compound to neutralize it, stops cell membrane damage, imporoves absorption of vitamin A and calcium, metabolizes iron, detoxify lead, mercurty, beneze, and carbon tetrcholride, reduces tendnecy of platelets to form clots
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vitmain E
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a deficiency in this is nerve destruciton, RBC problems
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vitamin E
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responsible for sysnthesis in teh intestine form baceria and supplied in foods (green vegies, leefy cabbage family, egg yolks, fish oils, liver)
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vitamin K
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vital for blood clotting, causes inactive blood clotting factors to become active
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vitamin K
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deficiency in this causes hemorrhage, decrease in bone density
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vitamin K
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responsible for the synthesis of collagen, helps absoptino or iron, antioxidant, helps form epinepherine, healthy teeth gums, and connective tissue
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vitamin C
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foundin citrus fruits, strawberries, tomatoes, broccoli, greens, potatoes, and cantaloupe
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vitamin C
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deficiency in this can cause scurvy
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vitamin C
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is a coenzyme, growh and maintenance metaboism of glucose
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vitamin B1
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responsible for energy pordictuion from CFP metabolism, body growth, and RBC production
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vitamin B2
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a deficiency in this is dreied and cracked skin, sensitivity to light
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vitamin B2
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responsible for energy production for CR, lowers high cholesterol
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vitamin B3
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deficiency in this is pellegra
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vitamin B3
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resonsible for energy metabolism, hormone production
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vitamin B5
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deficiency in this causes tingling in hands, fatigue, headaches
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vitamin B5
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responsile for metaboism of PCF, especially protein, nuerotrasnmitter, synthesis of antiboideis
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vitamin B6
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deficiency in this causes headaches, convulsions, flaky skin, anemia, depression
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vitamin B6
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resonsible for synthesis of DNA and making of RBC, prevents neural tube defects, foundin green leafy vegies
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vitamin B9
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deficiency in this is pooor growth, ,graing hair, inflammation of tongue, ulcers, diarrhea, anemia
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vitamin B9
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responsible for synthesis of DNA, anemia, maintenance of CNS, found in eggs, meat, poultry, shellfish, milk
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vitamin B12
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deficiency in this causes anemia
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vitamin B12
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responoisble for energy metabolism, synthesis of hormones and choelsterol
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vitamin B7
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deficiency in this is dermatisis, hair loss, impaired growth
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vitamin B7
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helps with fatigue becuase it is involved in muscle contraction
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choline
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deficiency in thsi is fatty liver and liver damage
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choline
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chemical elements used in teh body to promote chemical processes and form body structure
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minerals
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inorganic elemets fond in nature
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minerals
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some minerals are __
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toxic
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megadose of minerals is __x the recommended dose
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10
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minerals are __ that enable enzymes to work
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co-factors
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ability to absorption and use of minerals
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mineral bioavailablity
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minerals are better absorbed from __ sources
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animal
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the three minerals that are considered electrolytes
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postassium, chloride, sodium
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there are __ major minerals
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7
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you need __ milligrams a day of major minerals
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>100
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what are the major minerals
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sodium, potassium, chloride, calcium, phosphorus, magnesium, sulfur
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responsible for fluid balance, nerve impulse conduction, and aid absorption of nutrients like glucose
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sodium
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lack of this causes muscle crmaps and fatigue
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sodium
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responsible for fluid pbalance, nerve impulse conduction
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potassium
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lack of this causes muscle cramps, irregular heartbeat, loss of appetite
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potassium
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responsible for extracellular fluid, component of stomach hydrochloric acid, nerve function
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chloride
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lack of this causes metabolic irregularities, confusion, stupor
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chloride
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responsible for forming and maintainign bones and teeth, blood clotting, muscle contraction, nerve transmission, regulates cellular metabolism
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calcium
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lack of this cuases slow stunted growth, osteoporosis, dowagers ump, bone fracture, tooth loss, muscles cramping
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calcium
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high calcium levles
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hypercalcemia
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__% of calcium in teh body is in teh bones
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99
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a disease characterized by low bone mass and deterioration of bone tissue leading to increased bone fragility and fracture risk
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osteoporosis
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__% of americans with osteoporosis are women
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80
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regular adults should consume __ cup so fdairy a day for thier calcium intake
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3
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children ages 2-8 should have __ cups per day of dairy for calcium intake
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2
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a component of enzymes, DNA, all cell membranes and bone (85%)
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phosphorous
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lack of this causes weakness, muscle loss, bone loss, and pain
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phosphorus
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responsible for nerve and heart functions, maintenance of bone (60%), cofactor for over 200 enzymes
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magnesium
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lack of this causes weakness, confusion, constipation, disturbed heart rate
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magnesium
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responsible for structure of some amino acids, acid based balance, food preservation
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sulfur
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there are __ trace minerals
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9
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you need __ mg a day of trace minerals
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<100
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the trace minerals are:
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iron, zinc, selenium, iodine, copper, fluoride, chromium, manganese, mollybdenum
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a component of hemoglobin and myoglobin, oxygen transport, component of enzyems and some proteins, immune function
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iron
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lack of this couases anemia with weakness, fatigue, reduced learning ability and coordination, slow wound healling and resistance to infection
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iron
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a condition where there is a lower than normal number of red blood cells in teh blood usually measured by a decrease in teh amount of hemoglobin
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anemia
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is a cofactor for over 300 enzymes, DNA and protein metabolism, immune function, proper bone and sexual organ development, storeage and release of insulin, alcohol metaboism
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zinc
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lack of this causes growth retardation, delayed puberty, loss of taste, weight loss, diarrhea, night blindness, imparied immunity
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zinc
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the only mineral that is an antioxidant
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selenium
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selenium deficiency cuasing deforming arthitis
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kashin-beck disease
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responsible for teh synthesis of thyroid hormones, promote growth and development
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iodine
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lack of this cuases goiter, colds, weight gain, meantl retardation, deafness
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iodine
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metabolizes iron, cross linking collagen and elastin, cofactor for antioxident enzyems, immune system, blood clotting, blood lipoprotein metabolism
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copper
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strengthens the structure of bones and teeth
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flouride
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lack of this cuases increased tooth decay, bone fractures
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flouride
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responsible for glucose entry into cells
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chromium
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lack of this causes neurological disorders
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chromium
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is a corfactor of enzymes used in CHO metaboism, bone formation
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manganese
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interacts with iron and copper, cofactor of enzyems
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molybdenum
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lack of this cuases weakness and confusion
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molybdenum
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the most abundant mineral in teh body, 99% of bone
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calcium
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bones continue to form and mineralize until age __
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30
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you can loose up to 40% of your calicum by age __
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70
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porous bones due to loss of minerals from teh bones
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osteoporosis
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disorder taht results from a depletion of iron stores
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iron deficiency
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condition that results when teh content of hemoglobin in red blood cells is reduced due to a lack of iron
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iron deficiency anemia
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high blood pressure is __
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140/90
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__% of hypertension has no identifiable cause
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95
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__% of americans have HBP
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75
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a person is allowed about __ mg of salt a day, athletes caan have __ mg
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2300-2400, 4000
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preypertension is __
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120/80-139/89
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stage 1 hypertension is __
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140/90-159/99
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stage 2 hypertension is __
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160/100 or higher
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__ may induce mineral losses
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exercise
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if a female athlete develops secondary amenorrhea, they ahve an increased need for __
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iron
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over __ of teh US population uses some form of supplementation and we spend more muney on supplelents that __
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1/2, primary care medicine
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__ % of americans feel that they do not recieve adequate levels of VM in thier diet
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80
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only __% of the population consume five servign of fuits and veggies daily
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1
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>__% of americans fails to achieve the RDA levels of VM
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70
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chemical substances found in plants
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phytochemicals
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the study of phytochemicals is <__ years old
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20
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you do not __ most phytochemicals
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store
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__ are not destroyed by cooking like water soluble viatimns
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phytochemicals
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chemical substacnes in animal fods, some of which perform important funcitons in teh human body
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zoochemicals
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reduce risk of heart disease, risk of certain types of cncner, age related muscular degeneration, hypertension, infectious diseases, diabetes, stroke and cataracts
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phytochemicals
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act as a hormone inhibiting subastance taht prevent initiation of cancer
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phytochemicals
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serve as an antioxidant that prevent and repair damage to cells due to oxidation
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phytochemicals
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block or neurtralize enzymes that promote the development of cancer and otehr diseases
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phytochemicals
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decrease formation of blood clots
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phytochemicals
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sulfur containing vegetables whose outer leaves form a cros (crucifix)
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cruciferous vegetables
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the __ regulates claims in advertisement of supplements
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federal trade commission
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plant products known to treat disease are considered __
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drugs
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dietary supplements ahve been a concept since the __
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1960's
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birth dietary supplements in congress __
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1994
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stated that any product intended to supplement thte diet by providing one or more vitains, minerals, herbs or other botanical products or amino acids, and a concentrated source of nutrients that is ususally prescribed to be taken in addition to teh daily diet to increse nutriet intake
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dietary supplement heatlh and educatin act (DSHEA)
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statements about how a products affects the structure or functin of teh human body example : 'calcium builds strong bones'
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allowable claimes
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statements thta say a supplement can cure or treat a disease example: 'ginko biloba prevents dementia'
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non allowed claim
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in __, concgress establiehed an office of dietary supplements within the national institures of health, the primary purpose is to promote scienfii sutdy of dietary supplements
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1995
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in __ the FDA regulation taht vitamin and mineral supplements must display a "supplement facts" panel that lists service size and amount to be consumed
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1998
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__ has tested the supplement for igredient availability for absorption, purity, and stregth
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US Pharmacopeia
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according to DSHEA, teh __ is responsible for ensuring tht a dietary supplement is safe before it is marketed
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manufacturer
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non essential amino acids used to make urea, proteins, glycogen, and energy
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aspartic acid
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differ from oteh ramino acids in taht tehy can be used for energy directlyin the muscles
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branched chain amino acids
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often marketed as an immune system enhancer and to improve brain function
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glutaimine
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energy drinks are intentionally marketed to people under __
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30
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__ mg of caffine a day is moderate dons
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200-300
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over __ mg of caffine a day is moderate dose
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200-300
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over __ mg of carrine is a large does
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400
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__ mg of caffine is banned from teh olympics
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800
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member of buttercup family, used recently to treat postmenopausal symtoms
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black cohosh
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products used to prevent or treat uriniary tract infecitons
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cranberries
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believed to strengthen the immune system
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echinacea
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associated with decreases in cholesterol an dability to help control blood pressure. has been shown to have potential anticancer effects
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garlic
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used for teh treatment of various condicions including memory and conentration problesm
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ginkogo biloba
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commonly sould to improve overall heatlh and immune systemem
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ginseng
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best known as an aphrodisiac
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yohimbine
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used to treat mild to moderate depression anxiety and sleep disorders
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st. johns wort
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used a amild sedative and sleeping agent
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valerian
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used for reief ofnausea, vomiting, and motion sickness
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ginger
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