nutrition Flashcards
adults should consume how many grams of protein?
0.8 g of protein per kg of body weight
there are how many amino acids?
20, 9 of which can not be produced by the body and must be consumed in the diet (essential amino acids)
fat soluble vitamins
A, D, E, K
- stored in the liver and fatty tissues, require protein carriers to move throughout the body and excess are stored in the body
- may reach toxic levels
vitamin A
essential to the yes, epithelial tissue, normal growth and development, reproduction
- common food sources: green, orange and yellow veggies, liver, butter, egg told, margarine
vitamin A deficiency
night blindness, rough and dry skin, growth failure
vitamin A toxicity
appetite loss, hair loss, enlarged liver and spleen
vitamin D
increased blood flow levels of minerals (calcium and phosphorus)
- common food sources milk, fish oil, margarine
vitamin D deficiency
faulty bone growth, rickets, osteomalacia
vitamin D toxicity
calcification of soft tissue and hypercalcemia
vitamin E
functions as an antioxidant in cell membranes and is especially important for the integrity of cells that are constantly exposed to high levels of O2 such as lungs and RBC
- common food sources veggie oil, wheat germ, nuts, fish
vitamin E deficiency
breakdown of RBC (rare)
vitamin E toxicity
decreased thyroid hormone levels and increased triglycerides
vitamin K
necessary for synthesis of at least 2 proteins involved in blood clotting
- food sources dark leafy greens, cheese, egg yold, liver
vitamin K deficiency
hemorrhage, defective blood clotting
water soluble vitamins
B2, B3, B6, B12, C, biotin, choline, folacin, pantothenic acid
- not stored in the body therefore need to be included in a diet on a daily basis
