Nutrition Flashcards
Vit B
“Energy/Neurologic function
Green leafy vegetables/unprocessed or enriched grains”
Vit K
“Menaquinone, phylloquinone
bone maintenance
Deficiency results in increased bleeding time
FOODS: oils, liver, green leafy veggies”
K - Potassium
“Muscle action, blood pressure, fluid volume shifts
FOODS: oranges, dried fruits, tomatoes, avocadoes, peas, meats, broccoli, bananas”
Mg - Magnesium
“Bones, nerves, muscles
FOODS: green leafy veggies, nuts, grains, meat, mild”
Vit B3 - Niacin
“Energy: protein, fats, glucose, and alcohol metabolism
Beef, liver, nuts, legumes, grains”
Folate
“Prevention of neural tube defects
Liver, dark leafy vegetables, orange juice and legumes”
Vit E
“AKA Tocopherol
helps preserve muscles and RBC
Deficiency: hemolytic anemia, vision and walking deficiency
FOODS: vegetable oils, nuts”
Vit K
“Menaquinone, phylloquinone
Blood clotting and bone maintenance
Deficiency results in increased bleeding time
Antidote: Warfarin
FOODS: oils, liver, green leafy veggies”
Ca - Calcium
“Bones, teeth, cardiovascular support,
FOODS: dairy, broccoli, kale, grains, egg yolks”
Vit C
“Aids in tissue building/healing
Immune system function
Helps with Iron Absorption
Foods: Citrus fruits, vegetables, peppers, broccoli
Vit B1 - Thiamine
“Peristalsis, CNS, blood vessels, muscle support
Meats, grains, legumes”
P - Phosphorus
“Energy transfer, acid base balance
FOODS dairy, peas, soft drinks, meat, eggs, grains
Affects calcium level!(inverse)”
Vit D
“Assists in the absorption of calcium and phosphorus
Fortified milk, fatty fish and eggs”
Vit B2 Riboflavin
“Smooth skin and lips
Milk, meats, green leafy veggies”
Na - Sodium
“Fluid volume, muscle contractions (heart)
FOODS: processed foods, butter”
