nutrients Flashcards

1
Q

whole grains

A

nutrients, bran fiber, endosperm cab/protien. less processing, lower glycemic index- slower affect on fluids in bloodstream

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2
Q

omega 3s

A

fatty fish, canola oil, flax, walnut

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3
Q

omega 6

A

veggie oil

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4
Q

protein

A

essential but men eat too much

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5
Q

fat soluble micros

A

a, d, e, k

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6
Q

thiamin function/source/def

A

B1: whole grains, veggies, is an enzyme cofactor. poor diet/alcohol, beriberi, wernicke korsikov:

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7
Q

niacin

A

B3:. pellagra (dermatitis, diarrhea, dementia, death), leucine blocks

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8
Q

folate

A

f: nucleotide synth. deficiency: neural tube defect, macrocytic anemia

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9
Q

b12

A

gastritis, megablastemia, neuro, glossitis. animal products only (vegans at risk)

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10
Q

b6

A

alcohol, fatigue, neuropsych, glossitis

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11
Q

minerals

A

iron, zinc, copper

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12
Q

iron

A

heme vs not (plant), polyphenol, vit c increases absorb

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13
Q

zinc

A

prelates decrease absorption, deficiency: skin rash, healing

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14
Q

copper

A

zinc, celiac, gastric bypass, mimic b12

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15
Q

vit c function

A

collagen synth

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16
Q

vit c def

A

scurvy- bleeding/soft tissue issues

17
Q

wernicke korsikov:

A

ophthalmoplegia, ataxia, confusion, hemorrhage, amnesia, confabulation, loss of initive

18
Q

beriberi

A

neuro, cardiac

19
Q

dietary defendants

A

FDA: labeling, advertisement, retroactively take away unsafe