Chapter 9 Flashcards

1
Q

Vitamin B1 (Thiamin)

A

Carbohydrate metabolism

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2
Q

Vitamin B2 (Riboflavin)

A

Metabolic Reactions

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3
Q

Vitamin B3 (Niacin)

A

greater blood flow throughout the body

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4
Q

folate

A

forms new red blood cells

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5
Q

vitamin B6 and B12

A

alleviates muscle soreness, decreases depression

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6
Q

vitamin C

A
  • collagen synthesis
  • antioxidant
  • reduced oxidative stress
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7
Q

Vitamin A

A

vision

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8
Q

Vitamin D

A

bone remodeling

calcium homeostasis

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9
Q

vitamin E

A

immune function

antioxidant function, free radical damage

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10
Q

vitamin K

A

normal blood clotting

bone metabolism

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11
Q

minerals

A
calcium
phosphorous
magnesium
iron
zinc
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12
Q

calcium

A
  • most abundant mineral in body
  • 99% is found in bone
  • osteoporosis
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13
Q

iron

A
  • every cell has iron
  • bound into the protein hemoglobin in RBC.
  • helps transport oxygen from lung to tissues
  • anemia (tiredness, headaches, weakness, paleness, cold)
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14
Q

how to increase iron absorption?

A

Vitamin C prmotes iron absorbtion

cookware

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15
Q

types of iron

A

heme iron - meats, poultry, fish

nonheme iron - plant and animal foods

contamination iron - cookware

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16
Q

phosphourous

A
  • 1% of body weight
  • bones and teeth mostly
  • meat and milk products
  • whole gran has phosphourous (phytin) but this cant be absorbed by humans.
  • extremely rare for deficiency and toxicity happens usually in renal patients.
17
Q

zinc

A
  • needed for immune system, wound healing
  • cell growth and breakdown, digesting carbohydrates
  • sense of smell and taste
  • high protein foods, nuts, whole grains, legumes, yeast
18
Q

deficiency of zinc

A
poor appetite
loss of hair
poor wound healing
trouble seeing in dark
skin sores
slow growth
19
Q

toxicity of zinc

A

diarrhea

abdominal cramping

20
Q

Magnesium fucntions

A
  • maintain nerve and muscle function
  • regulate blood glucose levels
  • aid in producing energy and protein
  • keep heart beat steady
21
Q

foods with magnesium

A
  • dark green leafy veggies
  • bananas, dried apricots, avacados
  • nuts
  • peas
  • soy products
  • whole grains
22
Q

magnesium toxicity

A

hyperexcitability
muscle weakness
sleepiness

23
Q

magnesium deficiency

A
confusion
fatigue
insomnia
irritability
muscle twitching
poor memory