nutrition Flashcards
vitamin A sources
dark green and yelllow vegetables and tomatoes
vitamin D sources
mushrooms
vitamin E sources
wheat germ and avocado
vitamin K sources
green leafy vegetables, fruits, dairy products, vegetable oils and cereals, intestinal microflora
B1 - thiamin- sources
whole and enriched grains, lean pork, legumes
B2- riboflavin- sources
dairy products, meat, poultry, wheat germ, leafy vegetables
B3- niacin- sources
meats, poultry, fish, legumes, wheat, all foods except fat
B6- sources
animal products, vegetables, whole grains
B9-folate- sources
leafy vegetables (destroyed in cooking), fruits, whole grains, wheat germ, beans, nuts
B12- cobalamin - sources
eggs, dair products, liver, meats; NONE in plants (vegetarians, vegans, pescatarians- need B12 supplements)
calcium sources
dairy products, Dark leafy greens ( collard, kale, spinach, swiss chard, turnip and mustard green), tofu, broccoli, cauliflower, flax seed, beans and lentils
Iron sources
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
vitamin A - retinol, retinal role
vision
vitamin A - retinoic acid - role
embryonic development; maintenance of epithelia, cell growth, proliferation, and differentiation
vitamin D- cholecalciferol, ergocalciferol - role
bone metabolism and calcium homeostasis
vitamin E - tocopherols - role
reactive oxygen species scavenger (membrane antioxidants)
vitamin K (2-methil-1,4-naphthoquinone(3-) derivatives) - role
blood clotting
B1- thiamine (role)
carb metabolism, amino acid metabolism
B2- riboflavin (role)
oxidoreductases, FMN, FAD
B3- Niacin (role)
Oxidoreductases, NAD, NADP
B6 pyridoxine (role)
carbohydrate, lipid and amino acid metabolism; synthesis of neurotransmitters, sphingolipids and heme
B9 - folate (role)
one carbon transfer reactions, choline synthesis of amino acids, synthesis of purines and pyrimidine (thymine)
B12- cobalamin (role)
heme structure, folate recycling
Vitamin C- ascorbic acid (role)
antioxidant function, collagen synthesis, bile acid, synthesis, neurotransmitter synthesis
calcium - role
muscle contraction, cell transport, bone metabolism
iron
hemoglobin, myoglobin, and cytochromes a, b, c
BMI equation
weight in Kg / height in Meters squared
what is the BMI for obesity
equal to or more than 30
what is the BMI for overweight
25.1 - 29
what is the BMI for Healthy individuals
18-25
what is the waist circumference consistent with obesity?
over 40 inches for men and over 35 for women
