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Fitness/Nutrition > Iron/calcium > Flashcards

Iron/calcium Flashcards

1
Q

vitamin A’s nickname

A

retinol

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2
Q

what is vitamin A’s function?

A

it helps: the eyes, bone growth, and to prevent cancer

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3
Q

where can you find vitamin A?

A

carrots, fish, apricots

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4
Q

what are the effects of a vitamin A deficiency?

A

night blindness, dry and rough skin

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5
Q

what are the four fat-soluble vitamins?

A

Retinol (A), D, Tocopherol (E), K

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6
Q

what is vitamin C’s nickname?

A

ascorbic acid

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7
Q

what is vitamin C’s function?

A

holds tissues and cells together, aids in wound healing, bone and tooth formation, increases the absorption of iron

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8
Q

where can you find vitamin C?

A

red peppers, citric food (lemons, limes, kiwi)

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9
Q

what are the symptoms of a Vitamin C deficiency?

A

lose teeth, bleeding gums, wounds don’t heal

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10
Q

What is the function of folate/folic acid?

A

red blood cell formation, lowers risk of birth defects

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11
Q

Where can you find folate or folic acid?

A

green veggies, eggs, whole grains, legumes, fish

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12
Q

what is the result of a folate/folic acid deficiency?

A

anemia

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13
Q

how many milligrams of calcium should you have each day?

A

1,300

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14
Q

what vitamin helps the body absorb calcium?

A

vitamin D

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15
Q

what are 3 factors that affect an increase in bone fractures?

A

less exercise, less milk, more soda

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16
Q

a physical activity that does not provide weight bearing benefits?

A

swimming

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17
Q

One cup of milk provides what percent of calcium teens need each day?

A

25%

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18
Q

compare chocolate and plain milk

A

they have the same amount of calcium, flavored milk has more calories and sugar

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19
Q

what are some activities that make your bones stronger?

A

walking, running, dancing, and team sports

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20
Q

why is calcium intake between ages 9 and 18 very important?

A

most bone mass accumulates during this time

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21
Q

what is iron?

A

a mineral

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22
Q

what is iron apart of?

A

protein hemoglobin

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23
Q

what does it do (protein hemoglobin)?

A

caries oxygen from our lungs throughout our bodies

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24
Q

What is iron deficiency?

A

the most common nutritional deficiency and the leading cause of anemia in the U.S

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25
Q

what does iron deficiency cause?

A

fatigue, or affect memory or other mental function of teens

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26
Q

what is heme iron?

A

iron from meat, poultry, fish

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27
Q

what is non-heme iron?

A

iron from plants

28
Q

which type of iron is absorbed more efficiently?

A

heme iron

29
Q

what helps to enhance non-heme iron absorption?

A

foods with vitamin C

30
Q

What are some things that can decrease the amount of non-heme iron absorbed at a meal?

A

tea, coffee, whole grains, legumes, milk, dairy products, and calcium

31
Q

what percent of all girls and girls who exercise are deficient?

A 
all = 20%
exercise = 80%
32
Q

where are mangos grown?

A

India, China, Nigeria, Brazil

33
Q

what are mangos high in ?

A

vitamin C

34
Q

when are mangos in season?

A

winter

35
Q

how do you tell if a mango is ready?

A

mushy

36
Q

where are acai grown?

A

south America

37
Q

what are acai grown in?

A

palm trees

38
Q

where are coconuts grown?

A

Mexico

39
Q

what are coconuts grown in?

A

palm trees

40
Q

what are the benefits of coconuts?

A

high in fiber, reduce cholesterol

41
Q

how do you know if a coconut is ripe?

A

if you shake if and hear nothing inside

42
Q

when and where is a passion fruit grown?

A

year round in any warm climate

43
Q

what is a passion fruit high in?

A

vitamin C and A

44
Q

how do you know if a passion fruit is ripe?

A

it drops off the vine, and is purple wrinkly(more sweet)

45
Q

what parts of the passion fruit do you eat?

A

not the skin, but the inside gooey stuff

46
Q

what are kumquats high in?

A

fiber and vitamin C

47
Q

where are kumquats grown?

A

Asian nations

48
Q

how to tell if a kumquat is ripe?

A

bright orange and firm

49
Q

what can’t you eat of the kumquat?

A

the seeds

50
Q

what are dragon fruits high in?

A

vitamin C and B and fiber

51
Q

where and when are dragon fruits grown?

A

central America, year round

52
Q

what do dragon fruits grow on?

A

trees

53
Q

what part is edible of the dragon fruit?

A

the inside white with black spots

54
Q

where and when are pomegranates grown?

A

October- January in India/California

55
Q

what are pomegranates high in?

A

vitamin B and C

56
Q

how to tell if a pomegranate is ripe?

A

heavy and outside is a deep brown red

57
Q

how many calories are a mango?

A

100

58
Q

how many calories are a pomegranate?

A

233

59
Q

where is edamame grown?

A

Asia and America

60
Q

what is edamame a good source of ?

A

iron, protein, and calcium

61
Q

where and when is star fruit grown?

A

December- March in southeast Asia

62
Q

what is star fruit high in?

A

vitamin C, B and fiber

63
Q

where and when is papaya grown?

A

central and south America in the summer and fall

64
Q

what is papaya high in?

A

vitamin A and C

65
Q

how many calories is a papaya?

A

67

66
Q

what part don’t you eat of a papaya?

A

the seeds

Fitness/Nutrition (4 decks)

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