Nutrition Chapter 26 Flashcards
What are the fat soluble vitamins
A
D
E
K
What are the water soluble vitamins
Thiamin Riboflavin Niacin B6 (Pyridoxin) Panothenic Acid Folacin (Folate, Folic Acid) B12 (Cyanocobalamin)
Name the minerals
Calcium (Ca) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na)
Name a trace Mineral
Copper
Why do we need vitamin A?
- For night and Color Vision
- For Cellular Growth and Maturity
- Maintaining healthy skin and mucus membranes
- Growth of skeletal and soft tissues
- Reproduction
What is the daily reccomended amount of vitamin A for Men and Women
Women: 700mcg/day
Men: 900 Mcg/day
What are a few foods that are a good source of vitamin A
Fish liver oil liver cream egg yolk fruit green leafy veggies fortified milk
What are the effects of Vitamin A Deficiency
- Night Blindness
- xerosis
- xerophthalmia
- keratomalacia
- Skin lesions
What are some symptoms of too much vitamin A
GI upset headache blurred vision poor muscle coordination fetal defects
Why do we need vitamin D
- it regulates blood calcium levels
- it regulates rate of deposit and resorption of calcuim in the bone
What is the daily recomended amount of vitamin D
under 50 = 5mcg/day
51-70 = 10 mcg/day
71 + = 15 mcg/day
What foods are rich with vitamin D
fish liver oil
fish
fortified milk
sunlight exposure
What are the effects of vitamin D deficiency
bone and muscle pain weakness softening of bone fractures rickets
What are the symptoms of too much vitamin D
fatigue weakness loss of appetite headache mental confusion mental retardation in infants
What is viamin E and why do we need it?
It is an antioxydant
- Protects red blood cells and muscle tissue cells
What is the daily reccomended amount of vitamin E
15 mg/day for 14+
What are some good sources of vitamin E
Veg oils nuts milk eggs muscle meats fish wheat rice germ green leafy veggies
What are the effects of vitamin E deficiency
Hyporeflexia
ataxia
hemolytic anemia
myopathy
What are some symptoms of excess vitamin E
Insufficient blood clotting
impaired immune system
Why do we need vitamin K
- for synthesis of clotting factors
- bone development
What is the daily recommended amount of vitamin K in men and women age 19+
Women= 90mcg/day Men= 120 mcg/day
What are some good sources of vitamin K
Green leafy veggies
liver
What are the effects of a vitamin K deficiency
increased bleeding
What are some symptoms of too much vitamin k
Jaundice and hemolytic anemia in infants