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51 Cards in this Set
- Front
- Back
Vitamin A names/forma |
Retinoids(active, animal foods) and carotenoids (inactive, plants) |
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Vitamin A functions |
Vision/eye health, immune function, epithelial cell, cardiovascular disease prevention, growth, development, reproduction |
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Vitamin A food sources |
Kale, carrots, liver, sweet potato, mango, eggs |
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Vitamin A RDA |
900 micrograms for men, 700 micrograms for women |
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Vitamin A deficiency |
Night blindness, xerophthalmia (hardening of cornea) , diminished immune system |
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Vitamin A toxicity |
Hypercarotenemia (yellowing of skin), liver toxicity, birth defects |
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Vitamin D forms |
Ergocalciferol, and cholecalciferol. Sunshine vitamin |
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Vitamin D functions |
Blood calcium regulation |
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Vitamin D food sources |
Salmon and fortified foods. Mostly sunlight |
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Vitamin D RDA |
15 micrograms |
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Vitamin D deficiency |
Rickets, osteomalacia (fragile bones) |
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Vitamin D toxicity |
High blood calcium levels |
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Vitamin E forms/names |
Alpha tocopherols |
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Vitamin E functions |
Antioxidant- combats oxidation |
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Vitamin E food sourxes |
Plant oils, nuts, avocados |
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Vitamin E deficiency |
Hemolysis in infants, smokers |
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Vitamin E toxicity |
Nausea, GI distress, diarrhea |
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Vitamin K forms |
Phylloquinone (plant), menaquinone (animal) |
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Vitamin K functions |
Blood clotting and bone health |
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Vitamin K food sourxes |
Kale, broccoli, leafy greens, green foods, fruits, some meats, dairy |
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Vitamin K deficiency |
Newborns get injection after birth, extended use of antibiotics (destroy bacteria that produce K) |
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Vitamin K toxicity |
Excess excreted, but anti clotting meds may have effects |
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Thiamin (B1) functions |
Chemical reactions that make DNA, RNA, neurotransmitters |
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Thiamin (B1) food sources |
Pork, whole grains, fortified breakfast cereals |
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Thiamin B1 deficiency |
Beri beri- weakness, lack of appetite, mental impairment |
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Riboflavin B2 functions |
Metabolism of some vitamins and minerals, energy yielding metabolic pathways, fatty acid breakdown |
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Riboflavin B2 food sources |
Grains, dairy, protein |
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Riboflavin B2 RDA |
1.3 mg for men, 1.1 mg for women |
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Riboflavin B2 deficiency |
Inflammation of tongue and mouth, dermatitis, cheilosis, sensitivity to sun |
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Riboflavin B2 toxicity |
Supplementation can result in bright yellow urine |
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Niacin B3 names/forms |
Nicotinic acid, nicotinamide |
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Niacin B3 functions |
Coenzyme in metabolism, LDL cholesterol lowering benefits |
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Niacin B3 food sources |
Protein, fortified grains |
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Niacin B3 deficiency |
Pellagra- dementia, diarrhea, dermatitis, death |
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Niacin B3 toxicity |
Niacin flush- headache, itching, increased blood flow to skin. Above 100 mg/day |
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Folate B9 functions |
New cells, tissues, neural tube development, DNA and RNA synthesis, methyl donor |
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Folate B9 food sources |
Leafy greens, sweet potatoes, broccoli, fresh fruits and veggies |
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Folate B9 RDA |
400 micrograms, 600 micrograms for pregnancy |
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Folate B9 deficiency |
Neural tube defects, nerve function problems, megaloblastic anemia |
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Folate B9 toxicity |
Upper limit 1000 micrograms. It can mask B12 deficiency |
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Vitamin B12 names/forms |
Cobalamin or cyanocobalamin |
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Vitamin B12 functions |
Folate metabolism, maintaining myelin sheath that insulates neurons |
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Vitamin B12 food sources |
Animal foods |
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Vitamin B12 RDA |
2.4 micrograms |
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Vitamin B12 deficiency |
Pernicious anemia- cannot synthesize intrinsic facor. Irregular muscular actions |
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Vitamin C names/forms |
Ascorbic acid |
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Vitamin C functions |
Collagen synthesis, immune function, antioxidant, fat metabolism, absorption of iron |
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Vitamin C food sources |
Citrus fruits, bell peppers, colorful foods |
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Vitamin C RDA |
90 mg for men, 75mg for women. +35 for smokers |
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Vitamin C deficiency |
Scurvy |
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Vitamin C toxicity |
UL 2000, GI distress, kidney stones, aggravation of gout, can interfere with medical tests |