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70 Cards in this Set
- Front
- Back
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Boron
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DJD, Osteoporosis, RA
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Boron sources
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almonds
raisins prunes |
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Calcium
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- Gingivitis
- High cholesterol - Hypertension - Kidney stones - Migraine headaches - Osteoporosis - Pregnancy - PMS - Rickets (Osteomalacia) |
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Calcium sources
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Dark green veggies
Fruits (not apples) Yogurt Nuts & seeds Cheese Milk |
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Chromium
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Type II Diabestes
Atheletes HDL's |
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Chromium sources
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Cereals
stainless steel pots (cooking) |
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Copper
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Superoxide Dismutase
RA |
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Copper sources
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Lean red meat
Shellfish Legumes |
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Iodine
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goiter
fibrocystic breast disease |
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Iodine sources
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shellfish
iodized salt |
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Iron
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hemoglobin
myoglobin |
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Iron sources
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Heme:
Red meat Organ meat Poultry Certain fish Non-heme: Dark green leafy veggies Dried fruit |
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Magnesium
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bone, protein, fatty acid formation
Makes new cells (myoblastic) ACTIVATES B vitamins |
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Magnesium sources
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chocolate!
nuts dark green veggies |
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Manganese
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Osteoporosis
Activates SOD enzyme |
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Manganese sources
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shellfish
lean red meats kelp sea products |
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Potassium
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congestive heart failure
hypertension kidney stones acid/base balance |
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Potassium sources
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bananas
non-citrus fruits |
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Selenium
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activates Glutathione peroxidase
- Abnormal pap smears - Atherosclerosis - Reducing cancer risk - Macular degeneration - Osgood Schlatters |
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Selenium sources
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Brazil nuts
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Vanadium
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NIDDM
VBC (Vanadium + B6 + Chromium) |
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Vanadium sources
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shell of shellfish (supplement)
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Master Zinc
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heals wounds
tastes food |
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Mast Zinc sources
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lean red meat
fish, mineral rich veggies and legumes *not found in carbs |
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amphioteric
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can work as acid or base
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mutual supplementation
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adding one or more incomplete proteins (tofu and whole grains) to make a complete protein
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essential in childhood for myelin
most concentrated source of Energy |
fat
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best fat & why
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monounsaturated
Lowers LDL without affecting HDL |
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carbohydrates
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main source of blood glucose
supply body with energy |
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examples of monounsaturated fats
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olive oil
peanut oil sesame oil |
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sources of carbohydrates
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plants (fruits and vegetables)
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softens and bulks the stool
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fiber
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undigestible carbohydrate found in plants, whole grains, fruits, veggies and nuts
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carbohydrates
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maintains proper body temperature
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water
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a health-promoting nutrient found in plants
ie, lycopene |
phytonutrient
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prevents night blindness
repair and maintenance of epithelial tissues |
Vitamin A (retinol)
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sources of Vitamin A
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carotenoids
ie orange and yellow skinned fruit or veggies dark green leafy veggies |
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nictalopic
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A
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contraceptive
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B
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denatures DNA
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C
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Ca+ absorption in duodenum
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D
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heart, nuts
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E
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d-alpha tocopherol, RBC membrane
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E
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melanin, made in body, prohormone
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D
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red peppers
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C
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brewer's yeast
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B
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clotting
bone formation and repair |
K
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anti-neuritic found in Wheat germ
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B1
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yellow vitamin needed during pregnancy by fetus
cellular respiration |
B2 -riboflavin
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whacked by oral contraceptives
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B2 -riboflavin
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active form is NIACIN, Niacinamide, Nicotinic acid
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B3
glossitis, flushing (niacin) |
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anti-stress vitamin for adrenals
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B5
Pantothenic acid (everywhere!) |
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found in everything, hence the name
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pantothenic acid - B5
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master vitamin
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B6
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homocysteine
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B6, B12
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whacked by contraceptives
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B6
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neural tube
folate |
B9
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Vit P (bioflavinoids) sources
quercetin |
fresh fruit
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biotin sources
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nuts
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CoQ10 is
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ubiquinone
athletes mitochondria helped by vitamin E |
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what is needed for Ca+ absorption?
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vit D
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helps maintain blood sugar levels
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chromium
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homocysteine
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B6, B12
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whacked by contraceptives
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B6
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neural tube
folate |
B9
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Vit P (bioflavinoids) sources
quercetin |
fresh fruit
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biotin sources
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nuts
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CoQ10 is
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ubiquinone
athletes mitochondria helped by vitamin E |
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what is needed for Ca+ absorption?
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vit D
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helps maintain blood sugar levels
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chromium
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