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