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71 Cards in this Set

  • Front
  • Back
What are 2 major functions of vitamin A?
vision and healthy skin
What are the best food sources of vitamin A?
liver, yellow and dark green fruits and vegetables
What vitamin is referred to as the sunshine vitamin?
Vitamin D
What is the best food source for vitamin D?
fortified milk
Rickets is caused by a deficiency of which vitamin?
vitamin D
What is the main function of vitamin E?
it acts as an antioxidant
What is the best food source for vitamin E?
vegetable oils
What is the main function of vitamin K?
blood clotting
Which vitamin is used the most in synthesizing good bacteria?
Vitamin K
Where can vitamin K be found?
green leafy vegetables and the good bacteria in the GI tract
What is beriberi the deficiency of?
vitamin B1 or thiamin
What is the primary function of thiamin?
cofactor in energy metabolism
What are good food sources of thiamin?
pork and legumes
what is the name of B1?
Thiamin
What is the primary role of riboflavin in the body?
Cofactor in energy metabolism
Which vitamin is riboflavin?
vitamin B2
What are the best sources of riboflavin?
milk, dried beans, and peas.
Which vitamin is sensitive to light?
riboflavin
What does vitamin B6 assist in doing?
helps lessen th symptoms of pms and pregnancy
What is the deficiency asscoitaed with vitamin B12?
pernicious--nervous system damage
Where can vitamin B12 be found?
In animal products
What are the primary functions of niacin?
cell metabolism and conversion of food to energy
What deficiency is associated with niacin?
pellagra
When is folic acid most important to consume?
during pregnancy to prevent spina bifida
What is the best source of folic acid?
green leafy vegetables
What deficiency is associated with vitamin C?
scurvy
What is the primary source of vitamin C?
assists in the immune system
What are he best sources of vitamin C?
Citrus foods, tomatoes, and broccoli
Which is the least stable of all vitamins?
vitamin C
As a general rule, where can all B vitamins be found?
in grain products
Beta carotene is a precursor to which vitamin?
vitamin A
Sun is a precursor to which vitamin?
vitamin D
Beta carotene is the form of vitamin___ found in plant foods
A
polyunsaturated vegetable oils are excellent sources of vitamin ___
E
a large baked potato, 3/4 c. grapefruit, and 2/3 cups strawberries are good sources of vitamin___
C
vitamin D aids in ______ and _____ absorption
calcium and phosphorous
eating foods high in this vitamin can increase dietary iron absorption.
vitamin C
The cooking best used for minimal vitamin loss in vegetables is...
microwaving and steaming
Pork is a rich source of what vitamin?
thiamin (vitamin B1)
High dose supplements of this vitamin may cause birth defects when taken by pregnant women:
vitamin A
The main source of vitamin D in the diet is...
milk
Which four minerals are necessary for proper bone health?
calcium, magnesium, phosphorous, fluoride
Which 3 minerals are the electrolytes and help with fluid balance?
Potassium, Sodium, Chloride
What decreases the absorption of Magnesium?
Alcohol
What are good food sources of phosphorous?
animal tissues, milk, soft drinks
What are the best sources of potassium?
bananas and OJ
What is the best source of sodium?
salt
chromium is associated with______
insulin
What results when someone is copper deficient?
They might get anemia
What is the best source of fluoride?
drinking water
Which mineral aids thyroid hormone?
iodine
What is the main function of Iron?
used in respiration
What is the best source of iron?
red meat.
What combination of food/vitamin can increase the absorption of iron?
Spinach and vitamin C
What is the main function of selenium?
Works as an antioxidant
What are the 2 main functions of Zinc?
it is involved in taste ability and growth
If you get 10X more ____ than you have ______ then your cholesterol levels increase.
zinc; copper
How many mg of salt are in 1 tsp?
2,000 mg
Define limiting amino acid
amino acid present in the smallest amount
Define Flexitarian
Choose something and cut out of diet completely
What are 4 risks of being vegan?
Deficiency of iron, protein, vitamin B12, and Calcium
What is the recommended amount of protein a person should have per day if getting it from meat?
5-6 ounces of meat
What are 3 consequences of a high protein diet?
1. kidney must excrete abnormal amounts of Nitrogen
2. extra water needed to excrete nitrogen
3. dehydration
Define Kwasiorkor
disease of the 1st child when 2nd child is born because they stop breast feeding and don't get enough protein
Define Marasmas
chronic malnutrition
Who are the 2 high-risk for marasmas?
1. alcoholics
2. cancer patients
How much protein should you have per day? What's the equation?
.8gm/kg body weight
women=45 gm
men=53 gm
What happens if you take amino acids in excess?
nitrogen is excreted and the CHO is used for energy or stored as fat
What are the 4 ways to evaluate protein quality?
1. biological value
2. net protein utilization
3. protein efficiency ration
4. PDCAAs
Define complementation
eating 2 low-quality plant products with protein to create a complete protein
What is the "equation" for creating a complete protein?
nut, seed, grain + Legume (includes peanut) = complete