nutrients Flashcards
whole grains
nutrients, bran fiber, endosperm cab/protien. less processing, lower glycemic index- slower affect on fluids in bloodstream
omega 3s
fatty fish, canola oil, flax, walnut
omega 6
veggie oil
protein
essential but men eat too much
fat soluble micros
a, d, e, k
thiamin function/source/def
B1: whole grains, veggies, is an enzyme cofactor. poor diet/alcohol, beriberi, wernicke korsikov:
niacin
B3:. pellagra (dermatitis, diarrhea, dementia, death), leucine blocks
folate
f: nucleotide synth. deficiency: neural tube defect, macrocytic anemia
b12
gastritis, megablastemia, neuro, glossitis. animal products only (vegans at risk)
b6
alcohol, fatigue, neuropsych, glossitis
minerals
iron, zinc, copper
iron
heme vs not (plant), polyphenol, vit c increases absorb
zinc
prelates decrease absorption, deficiency: skin rash, healing
copper
zinc, celiac, gastric bypass, mimic b12
vit c function
collagen synth