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24 Cards in this Set
- Front
- Back
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Vitamin A
( Retinol) |
Liver, fatty fish,Butter margarine, whole milk.
Growth and development, health of eyes, Cells, Antioxidant. |
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Vitamin D
( Calciferol ) |
Sunshine, fatty fish, liver, Dark green veggies.
Growth, regulates calcium, and phosphorous absorption, bones and teeth. |
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Vitamin E
(Tocopherol) |
Veggie oils, butter, peanuts, egg yolk, soybeans.
Cell structure especially red blood cells and epithelial cells, Antioxidants |
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Vitamin K
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spinach, kale, green leafy veggies.
Normal clotting of blood, formation of Prothrombin. |
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Thiamine (B1)
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bread, cereals, liver, heart, pork.
carbohydrate metabolism, normal appetite, normal function of nervous system. |
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Riboflavin (B2)
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Milk, cheese,yogurt, eggs,breads,cereals.
Carbohydrate, fat and protein metabolism, health of mouth tissue, healthy eyes. |
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Niacin (nicotinic acid)
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meats, poultry and fish, breads,cereals.
Healthy skin, nerves,and digestive tract. |
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pyidoxine (B6)
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Liver, Kidney,pork, fish, breads,cereals.
Protein synthesis, production of anitbodies |
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Vitamin B12 (cobalamin)
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Liver, kidney, muscle meats, seafood,milk,eggs
Metabolism of proteins healthy red blood cells maintains nerve tissue. |
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Vitamin C (ascobic acid)
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Citrus fruits, broccoli,green peppers.
Healthy gums, aids in wound healing,absorption of iron formation of collagen |
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Folic Acid (folacin)
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Leafy veggies, citrus fruits, organ meats,yeast.
protein metabolism, mature, red blood cells, formation of hemoglobin, DNA, reduces risk for neural tube defect in fetus. |
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calcium (Ca)
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Dairy products,salmon and sardines, leafy veggies.
Bones and teeth, clotting of blood, normal heart function, never function. |
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Phosphorous (P)
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Milk and cheese,meat,fish,nuts,cereals.
bones ans tteth,blood acid-base balance, fats, proteins, constituent of body cells. |
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magnesium
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Meat,seafood,nuts,milk products
bones, muscles and red blood cells,healthy metabolism |
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sodium
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salt,meat,fish,eggs,milk,cheese
fluid balance acid-base balance regulates muscles and nerves glucose absorption |
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potassium
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meat,milk products,vegetables,oranges,bananas
fluid balance, regular heart rhythm,cell metabolism,proper nerve function, regulates contraction of muscles |
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chlorine
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salt,meat,fish,milk,eggs
fluid balance acid-base balance formation of hydrochloric acid |
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sulfur
|
meat,fish,eggs
healthy skin,hair,nails, and activates energy-producing enzymes |
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iron
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liver,muscle meats,dried fruits,egg yolk.
formation of hemoglobin part of of cell enzymes aids in production of energy |
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iodine
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saltwater fish, iodized salt
formation of hormones thyroid gland regulates basal metabolic rate |
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copper
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liver, organs,seafood,nuts,cereals
utilization of iron, components of enzymes, aids in production of energy |
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fluorine
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fluoridated water, fish, meat, seafood
healthy teeth and bones |
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zinc
|
seafood and milk products
components of enzymes and insulin essential for growth and wound healing |
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selenium
|
organ meats seafood
metabolism of fat, acts as antioxidant |
