nutrition test-vitamins

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  1. what are the best food sources for vitmin A(retinol)?
    animal foods: liver, egg yolk, cream, butter or fortified margaine, fortified milk

    plant foods: dark green and deep or ange veggies (spinach, collards, broccoli, pumpkin, sweet potatoes,carrots)
  2. what is vitamin A's functions?
    vision cycle, adapting light and dark, tissue growth, especially skin and mucus membranes, reproduction,immune function
  3. what is the vitamin A's RDA?
    • men: 900mcg/day
    • women: 700mcg/day
  4. what is vitamin A's deficiency?
    night blindness, xerosis, xerophthalmia, susceptibility to epithelial infection; dry skin, impaired immunity, growth, and reproduction
  5. what are vitamin A's toxicity?
    • ul:3000mcg/day
    • hair loss, irrated skin, bone pain, liver damage, birth defects
  6. what is vit. D's functions?
    absorption of calcium and phosphorus, calcification of bones and teeth, growth
  7. what is vit. D's RDA?
    • AI: 19-50yr: 5mcg/day
    • 51-70yr: 10mcg/day
    • 70+: 15mcg/day
  8. what is vit. D's other names?
    cholecalciferol, ergocalciferol
  9. what is vit. D's deficiency?
    rickets and growth retardation in childern, osteomalacia (soft bones) in adults
  10. what is vit. D's toxicity?
    UL: 50mcg/day calcification of soft tissue, kidney damage, growth retardation
  11. what is vit. D's best food sources?
    synthesized in skin with exposure to sunlight, fortified milk, fish oils
  12. what is vit. E's (a-tocopherol) function?
    antioxidant: protection of materials that oxidize easily
  13. what is vit. E's RDA?
    adults: 15 mg/day
  14. what is vit. E's deficiency?
    breakdown of RBCs, anemia, nerve damage, retinopathy
  15. what is vit. E's toxicity?
    UL: 1000mg/day (from supplements) inhibition of vitamin K activity in blood clotting
  16. what is vit. E's best food sources?
    vegetable oils, vegetable greens, wheat germ, nuts, seeds
  17. what is vit. K's (phylloquinone,menaquinone) functions?
    normal blood clotting and bone development
  18. what is vit. K's RDA?
    AI: men, 120mcg/day; women, 90mcg/day
  19. what is vit. K's deficiency?
    bleeding tendencies, hemorrhagic disease, poor bone growth
  20. what is vit. K's toxicity?
    • UL: not set
    • interference with anticoagulation drugs
  21. what is vit. K's best food sources?
    synthesis by intestinal bacteria; dark-green, leafy vegetables, soybean oil
  22. what is vit. C's (ascorbic acid) functions?
    antioxident; collagen synthesis; helps prepare iron for absorption and release to tissues for red blood cell formation, metabolism
  23. what is vit. C's RDA?
    • men: 90mg
    • women: 75mg
    • smokers an additional 35mg/day
  24. what is vit. C's deficiency?
    scurvy: sore gums; hemorrhages, especially around bones and joints; anemia; tendency to bruise easily; impaired wound healing and tissue formation; weakened bones; impaired wound healing
  25. what is vit. C's toxicity?
    2000mg; diarrhea
  26. what is vit. C's best food sources?
    citrus fruit, kiwi, tomatoes, melons, strawberries, dark leafy vegetables, chili peppers, cabbage, broccoli, chard, green and redpeppers, potatoes
  27. what is vit. B1's (thiamin) functions?
    normal growth; coenzyme in carbohydrate metabolism; normal function of heart, nerves, and muscle
  28. what is vit. B1's RDA?
    • men: 1.2mg
    • women: 1.1 mg
  29. what is vit. B1's deficiency?
    beriberi: GI: loss of appetite, gastric distress, indigestion, deficient hydrochloric acid; CNS: fatigue, nerve damage, paralysis; CV: heart failure, edema of legs
  30. what is vit. B1's toxicity?
    not set; unknown
  31. what is vit. B1's best food sources?
    pork, beef, liver, whole or enriched grains, legumes, wheat germ
  32. what is vit. riboflavin's functions?
    normal growth and energy; coenzyme in protein and energy metabolism
  33. what is vit. riboflavin's RDA?
    • men: 1.3 mg
    • women: 1.1 mg
  34. what is vit. riboflavin's deficiency?
    ariboflavinosis; wound aggravation; cracks at comers of mouth; swollen, red tongue; eye irritation; skin eruptions
  35. what is vit. riboflavin's toxicity?
    not set; unknown
  36. what is vit. riboflavin's best food sources?
    milk, meats, enriched cereals, green vegetables
Card Set:
nutrition test-vitamins
2011-11-03 14:07:26

their function, RDA, deficiency, toxicity/excess, food sources
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