gastrointestinal system Flashcards
AMDR for fats
10-35% daily caloric intact
1 gram of fat
9 kcal
linoliec acid
omega 6 found in veggies and nuts
alpha linoliec acid
fatty acids, omega 3 1 gram= 4 kcal
1 gram of protein is
4 kcal
AMDR of proteins
20-35% daily calorie intake
Micronutrients
supports normal health and bodily functions
vitamins
compounds made up of carbon that support vital functions but do not supply the body with energy
Fat soluble vitamins
A,D,E,K
Water soluble vitamins
C and B
Vit A
Retinol vision skin membrane protectant from some cancers increases resistance to infection RDA 4000 IU women RDA 5000 IU men
Vit D
Cholecalifetrol promotes strong bones aids in calcium absorption maintains blood levels of Ca and P 200-400 IU before age 25 400 IU for those with sun exposure and do not drink milk
Vit E
Promotes formation RBC
utilization of Vit K
prevents oxidation of vit a and vit c and polyunsaturated fat
200-800IU daily
Vit K
Promotes blood clotting
green veggies, milk, soy, eggs
RDA 60-65 mcg
RDA 70-80 mcg
Vit C
Promotes healthy gums, aids iron absorption, healing of wounds, main connective tissues, antioxidant
60 mg/day
250-500 no consumption of food rich in vit c
Vit B1
thiamine Promotes body turn carbs into energy necessary for healthy brain whole grains, dried beans, lean meats, liver, wheat germs, nuts, fish RDA: 1.1 mg women 1.2-1.5 mg men
Vit B2
Riboflavin essential for growth production of RBC healthy eyes and skin RDA: 1.2-1.3 mg women 1.4-1.7 mg men
Vit B3
Niacin
aids in release of energy from foods
helps maintain healthy skin
nerves and digestive system
lowers elevated blood cholesterol levels
RDA: 13-19 mg
dosing by PCP may cause flushing, irregular heart beat, and liver damage
Vit B5
Pantothenic acid
vital to metabolism of food and production of essential body chemicals
whole grains, dried beans, eggs, milk, liver
RDA: no RDA experts recommend 4-7mg
Vit B6
Cobalamin
promotes importance in chemical reactions of proteins, helps maintain brain function, and formation of RBCs, and may boost immune system in the elderly
Liver, beef, pork, poultry, eggs, dairy, selffish
RDA: 2mcg
follic acid
Promotes synthesis of DNA, normal growth, protein and metabolism, reduces risk of birth defects, may reduce the risk of cervical cancer
leafy greens, wheat germ, liver, beans, whole grains, broccoli, citrus, fruit
180mcg women
200mcg men
400mcg to prevent birth defects
biotin
important in metabolism of proteins
eggs, liver, bananas, grains, mushrooms, Brewer’s yeast
RDA: 30-100mcg
macrominerals
more than 100mg daily calcium phosphorus sodium potassium magnesium chloride sulfur
microminerals
less than 100mg daily zinc manganese iodine fluoride copper cobalt chromium selenium
