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