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The flashcards below were created by user
Anonymous
on FreezingBlue Flashcards.
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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)
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what is vitamin A's functions?
vision cycle, adapting light and dark, tissue growth, especially skin and mucus membranes, reproduction,immune function
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what is the vitamin A's RDA?
- men: 900mcg/day
- women: 700mcg/day
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what is vitamin A's deficiency?
night blindness, xerosis, xerophthalmia, susceptibility to epithelial infection; dry skin, impaired immunity, growth, and reproduction
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what are vitamin A's toxicity?
- ul:3000mcg/day
- hair loss, irrated skin, bone pain, liver damage, birth defects
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what is vit. D's functions?
absorption of calcium and phosphorus, calcification of bones and teeth, growth
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what is vit. D's RDA?
- AI: 19-50yr: 5mcg/day
- 51-70yr: 10mcg/day
- 70+: 15mcg/day
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what is vit. D's other names?
cholecalciferol, ergocalciferol
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what is vit. D's deficiency?
rickets and growth retardation in childern, osteomalacia (soft bones) in adults
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what is vit. D's toxicity?
UL: 50mcg/day calcification of soft tissue, kidney damage, growth retardation
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what is vit. D's best food sources?
synthesized in skin with exposure to sunlight, fortified milk, fish oils
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what is vit. E's (a-tocopherol) function?
antioxidant: protection of materials that oxidize easily
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what is vit. E's RDA?
adults: 15 mg/day
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what is vit. E's deficiency?
breakdown of RBCs, anemia, nerve damage, retinopathy
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what is vit. E's toxicity?
UL: 1000mg/day (from supplements) inhibition of vitamin K activity in blood clotting
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what is vit. E's best food sources?
vegetable oils, vegetable greens, wheat germ, nuts, seeds
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what is vit. K's (phylloquinone,menaquinone) functions?
normal blood clotting and bone development
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what is vit. K's RDA?
AI: men, 120mcg/day; women, 90mcg/day
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what is vit. K's deficiency?
bleeding tendencies, hemorrhagic disease, poor bone growth
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what is vit. K's toxicity?
- UL: not set
- interference with anticoagulation drugs
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what is vit. K's best food sources?
synthesis by intestinal bacteria; dark-green, leafy vegetables, soybean oil
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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
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what is vit. C's RDA?
- men: 90mg
- women: 75mg
- smokers an additional 35mg/day
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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
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what is vit. C's toxicity?
2000mg; diarrhea
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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
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what is vit. B1's (thiamin) functions?
normal growth; coenzyme in carbohydrate metabolism; normal function of heart, nerves, and muscle
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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
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what is vit. B1's toxicity?
not set; unknown
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what is vit. B1's best food sources?
pork, beef, liver, whole or enriched grains, legumes, wheat germ
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what is vit. riboflavin's functions?
normal growth and energy; coenzyme in protein and energy metabolism
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what is vit. riboflavin's RDA?
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what is vit. riboflavin's deficiency?
ariboflavinosis; wound aggravation; cracks at comers of mouth; swollen, red tongue; eye irritation; skin eruptions
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what is vit. riboflavin's toxicity?
not set; unknown
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what is vit. riboflavin's best food sources?
milk, meats, enriched cereals, green vegetables
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