nutrition Flashcards

1
Q

vitamin A sources

A

dark green and yelllow vegetables and tomatoes

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2
Q

vitamin D sources

A

mushrooms

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3
Q

vitamin E sources

A

wheat germ and avocado

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4
Q

vitamin K sources

A

green leafy vegetables, fruits, dairy products, vegetable oils and cereals, intestinal microflora

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5
Q

B1 - thiamin- sources

A

whole and enriched grains, lean pork, legumes

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6
Q

B2- riboflavin- sources

A

dairy products, meat, poultry, wheat germ, leafy vegetables

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7
Q

B3- niacin- sources

A

meats, poultry, fish, legumes, wheat, all foods except fat

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8
Q

B6- sources

A

animal products, vegetables, whole grains

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9
Q

B9-folate- sources

A

leafy vegetables (destroyed in cooking), fruits, whole grains, wheat germ, beans, nuts

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10
Q

B12- cobalamin - sources

A

eggs, dair products, liver, meats; NONE in plants (vegetarians, vegans, pescatarians- need B12 supplements)

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11
Q

calcium sources

A

dairy products, Dark leafy greens ( collard, kale, spinach, swiss chard, turnip and mustard green), tofu, broccoli, cauliflower, flax seed, beans and lentils

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12
Q

Iron sources

A

Dark leafy vegetables (collards, kale), broccoli, cauliflower, nuts, and seeds, Legumes (lentils, tofu), quinoa, fortified cereal (cream of wheat), lean meat, clams, oysters, dried prunes and raisins

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13
Q

vitamin A - retinol, retinal role

A

vision

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14
Q

vitamin A - retinoic acid - role

A

embryonic development; maintenance of epithelia, cell growth, proliferation, and differentiation

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15
Q

vitamin D- cholecalciferol, ergocalciferol - role

A

bone metabolism and calcium homeostasis

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16
Q

vitamin E - tocopherols - role

A

reactive oxygen species scavenger (membrane antioxidants)

17
Q

vitamin K (2-methil-1,4-naphthoquinone(3-) derivatives) - role

A

blood clotting

18
Q

B1- thiamine (role)

A

carb metabolism, amino acid metabolism

19
Q

B2- riboflavin (role)

A

oxidoreductases, FMN, FAD

20
Q

B3- Niacin (role)

A

Oxidoreductases, NAD, NADP

21
Q

B6 pyridoxine (role)

A

carbohydrate, lipid and amino acid metabolism; synthesis of neurotransmitters, sphingolipids and heme

22
Q

B9 - folate (role)

A

one carbon transfer reactions, choline synthesis of amino acids, synthesis of purines and pyrimidine (thymine)

23
Q

B12- cobalamin (role)

A

heme structure, folate recycling

24
Q

Vitamin C- ascorbic acid (role)

A

antioxidant function, collagen synthesis, bile acid, synthesis, neurotransmitter synthesis

25
calcium - role
muscle contraction, cell transport, bone metabolism
26
iron
hemoglobin, myoglobin, and cytochromes a, b, c
27
BMI equation
weight in Kg / height in Meters squared
28
what is the BMI for obesity
equal to or more than 30
29
what is the BMI for overweight
25.1 - 29
30
what is the BMI for Healthy individuals
18-25
31
what is the waist circumference consistent with obesity?
over 40 inches for men and over 35 for women