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49 Cards in this Set
- Front
- Back
RDA = |
Recommended Dietary Allowances |
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DRI = |
Dietary Recommended Intake |
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UL = |
Upper Limits |
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optimal amounts of nutrients necessary for health based on a diet of 1,500-2,000 calories; split into 2 categories (men/women) |
RDA |
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consists of four different types of nutrient recommendations for healthy people; still being developed |
DRI |
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sources for Vitamin A |
organ meats, oils, dark leafy greens |
|
Niacin AKA |
Vitamin B3 |
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detoxes alcohol, aids in the utilization of carbs, fats and proteins; dilates the blood vessels creating a flush in some people |
B3/ Niacin |
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xu of this vitamin can cause dermatitis, diarrhea, dementia |
B3 |
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Vitamin B3 sources |
eggs, animal proteins, sunflower seeds |
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involved in production of tryptophan, promotes release of glycogen in the liver and muscle, key component in conversion of linoleic acid |
B6 |
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Pyridoxine AKA |
B6 |
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Cobalamine AKA |
B12 |
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Vitamin B12 sources |
eggs, dairy, meats |
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needs the intrinsic factor to be absorbed |
Vitamin B12 |
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folate AKA |
Folic Acid |
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hypercartenemia is seen in Vitamin ___ toxicity; thick scaly skin, pain, fatigue, hair loss |
Vitamin A |
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facilitates the synthesis of purines, essential for the formation of red and white blood cells |
Folic Acid |
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xu in ___ ____ may cause poor growth, anemia, GI tract disturbances, changes in nuclear morphology |
folic acid |
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ascorbic acid AKA |
Vitamin C |
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Vitamin C Sources |
lemons, oranges |
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collagen synthesis, norepinephrine synthesis, aids in the absorption of iron, antioxidant, immune function, cancer prevention, antihistamine effect |
Vitamin C |
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5mg/day prevents scurvy |
Vitamin C |
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Xu can cause listlessness, fatigue, SOB, muscle cramps, achy bones, anorexia, dry skin, fever, bruising, secondary infections |
Vitamin C |
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xu of this mineral can cause irritability, fatigue, weakness, muscle soreness, high BP, anorexia, sugar cravings, anxiety |
Mg xu |
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resides in the calcium phosphate crystals in the bones and teeth |
Phosphorus |
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99% are in the bones and teeth |
calcium |
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deficiencies of this Vitamin can cause respiratory infections, follicular hyper-karatosis, reduced immunity, diarrhea, loss of tooth enamel/bone loss, loss of taste and smell |
Vitamin A |
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kidney stones are a concern with over supplementation of ___ |
Ca |
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1/3 stored mainly in the LV and SP, and bone marrow |
Iron |
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2/3 stored in the hemoglobin and myoglobin |
Iron |
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deficiencies can cause anemia, hair loss, nail spooning, and decreased endurance |
Iron xu |
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involved in the synthesis of cholesterol, protein and fats; regulates release of Vitamin A from the Liver; affects cell growth especially epithelial tissue |
Zn |
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required for vision, insulin, immunity, taste, and protection from heavy metal toxicity |
Zn |
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involved in collagen cross linking, estrogen breakdown, cancer inhibition, cholesterol reduction |
Cu |
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acts as cofactor to enzymes involved in electron transport and energy production |
Cu |
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xu can cause anemia, kinky hair, hypothermia, degeneration of vasculature, depigmentation of skin |
Cu |
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xu can cause muscle weakness, fatigue, mental confusion, irritability, muscle cramps, abdominal bloating |
K |
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Vitamin D sources |
sunlight, mushrooms, milk |
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involved in the production of the glucose tolerance factor (GTF), has some synergistic effects with niacin |
Cr |
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xu may cause hyperglycemia, hypoglycemia, hypercholesterolemia, increasing lean body mass, acne |
Cr |
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intake of water with more ___ has directly been linked to the lower incidence of heart disease |
Mg |
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majority found in the mitochondria of muscle tissue involved in ATP production |
Mg |
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caused by a vitamin D xu, occurs in children who are malnourished with malformation of the bones, skull, fontanelles not closing |
Rickets |
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Vitamin __ xu can cause osteoporosis |
Vitamin D |
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caused by a vitamin D xu, skeletal demineralization especially in the spine pelvis and lower extremities |
osteomalacia |
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increase the absorption of Ca from the intestines, increase the reabsorption of calcium from bone, increase serum calcium levels |
Vitamin D |
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Vitamin E sources |
avocado, nuts and seeds, wheat germ oil |
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Vitamin K sources |
dark leafy greens |