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77 Cards in this Set
- Front
- Back
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Vitamin A Function
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Sight
Sex Bones Immunity |
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Vitamin A RDA
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Men 900 micrograms
Women 700 micrograms |
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Vitamin A Sources
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Liver, egg yolk, milk, spinach, carrot, mango
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Toxicity and Deficiency (Vitamin A)
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Tox: Fatigue, bone and joint pain, blurry vision
Def: blindness |
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Vitamin D Function
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Regulate Ca levels
Bone health Cell differentiation |
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Vitamin D RDA
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15 micrograms/day
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Vitamin D Sources
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Canned fish, fortified milk and cereal
Sunlight |
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Vitamin D Toxicity and Deficiency
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Tox: Hypercalcemia
Def: Rickets, osteoporosis |
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Vitamin E Fxn
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Antioxidant
Protects cell membranes, PUFAs, Vit A, WBCs |
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Vitamin E RDA
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15mg/day
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Vitamin E Sources
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Sunflower seeds, almonds, vegetable oils, fortified cereal
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Vitamin E Deficiency
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Hemolytic anemia
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Vitamin K Fxn
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Co-enzyme blood coagulation
Bone metabolism |
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Vitamin K AI
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Men: 120 micrograms
Women: 90 micrograms |
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Vitamin K Sources
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Kale, turnip greens, Brussel Sprouts
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Vitamin K deficiency
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Impaired blood clotting
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Thiamine Fxn
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CHO and amino acid metabolism
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Thiamine RDA
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Men: 1.2 mg
Women: 1.1 mg |
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Thiamine Sources
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Port, fortified cereal, enriched rice and pasta, peas, tuna
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Thiamine Deficiency
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Beri-Beri
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Riboflavin Fxn
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CHO and fat metabolism
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Riboflavin RDA
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Men: 1.3mg
Women: 1.1mg |
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Riboflavin Sources
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Beef liver, shrimp, dairy, fortified cereal, enriched grains
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Riboflavin Deficiency
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Ariboflavinosis
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B12 Fxn
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Blood formation
Nervous system function Cofactor in metabolism of homocysteine |
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B12 RDA
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2.4 micrograms
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B12 Sources
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Shellfish, meat, dairy, fortified cereal
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B12 Deficiency
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Anemia, nerve damage
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Niacin Fxn
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CHO + fat metabolism
DNA replication and repair Cell differentiation |
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Niacin RDA + UL
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Men: 16mg
Women: 14mg UL: 35mg |
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Niacin Sources
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Meat, liver, canned tomatoes
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Niacin Tox and Def
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Tox: Flushing, liver damage
Def: Pellagra (DDDD) |
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B6 Fxn
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CHO + AA metabolism
RBC synthesis |
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B6 Sources
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Chickpeas, meat, white potatoes
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b6 Tox and Def
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Tox: nerve damage, skin lesions
Def: Anemia |
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Folate Fxn
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Amino acid metabolism
DNA synthesis Metabolism of homocysteine |
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Folate RDA
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400 micrograms
UL 1000 micrograms/day |
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Folate Sources
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Fortified cereal, enrichd grains, spinach, legumes, greens, liver
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Folate Deficiency
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Macrolytic anemia, fetal defects
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Pantothenic Acid Fxn
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Fat metabolism
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Pantothenic Acid AI
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5mg/day
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Pantothenic Acid Sources
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Meat, shiitake mushrooms, fortified cereals, egg yolk
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Biotin
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CHO, fat and protein metabolism
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Biotin RDA
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30 micrograms
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Biotin Sources
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Nuts, egg yolk
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Vitamin C
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Antioxidant, regenerates vit E, collagen synthesis, immunity, synthesis of hormones and DNA
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Vit C RDA
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M: 90mg
W: 75mg Smokers +35mg |
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Vit C Tox/Def
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Toc: N+V, oxidative damage, nosebleeds
Def: scurvy |
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Sodium RDA
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1.5 g/day
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Potassium RDA
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4.7g
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Phosphorus RDA
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700mg
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Chloride RDA
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2.3 g
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Calcium RDA
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1000mg
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Magnesium RDA
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M: 400 mg
W: 310 mg |
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Sodium Fxn
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Fluid balance
Acid-base balance Nerve impulse transmission Muscle contraction Glucose transport |
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Potassium FXN
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Fluid balance
Nerve impulse transmission Muscle contraction Affects heart rate and rhythm |
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Phosphorus Fxn
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Fluid balance
Bone Formation Component of ATP |
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Chloride Fxn
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Fluid balance
Nerve impulse transmission Stomach acid Antibacterial |
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Chloride Def
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Dangerous acid-base imbalance
Irregular heart beat |
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Calcium Fxn
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Primary bone component
Acid-base balance Muscle contraction Nerve impulses |
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Magnesium Fxn
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Bone component
Muscle contraction over 300 enzyme systems |
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Sulphur
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Component of B vitamins and amino acids
Acid-base balance Liver detoxification |
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(Trace Minerals)
Selenium RDA |
55 micrograms
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Fluoride RDA
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M: 4mg
w: 3mg |
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Iodine RDA
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150 micrograms
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Chromium RDA
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M: 35 micrograms
W: 25 micrograms |
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Manganese RDA
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M: 2.3 mg
W: 18 mg |
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Iron RDA
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M: 8 mg/day
W: 18 mg/day |
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Zinc RDA
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M: 11mg
W: 8mg |
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Copper RDA
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900 micrograms
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Selenium Fxn
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CHO and fat metabolism
Tox: brittle hair, nails, N+V, rash Def: Heart disease or arthritis |
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Fluoride Fxn
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Healthy teeth and bones
Def: cavities, decreased bone desity Tox: fluorosis |
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Iodine FXN
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Thyroid hormones
Temp regulation Reproduction Tox: goiter Def: goiter |
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Chromium FXN
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Glucose transport
RNA and RNA metabolism Immune function and groth Def: high BGL and lipids |
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Manganese Fxn
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Assists enzyme systems
Synthesis of bone Tox: decreased neuromuscular function Def: decreased bone density, reproductive function and growth |
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Iron Fxn
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Hemoglobin and myoglobin
Assist enzyme systems Tox: N+V, diarrhea, organ damage Def: anemia |
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Zinc Fxn
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Assist enzyme systems
Immune system function Growth and puberty Gene regulation Tox: N+V+D, headache. Def: Growth and puberty delay |
