Try For More Vitamin D? Flashcards

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1
Q

Vitamin D essential for healthy (3)

A

Teeth

Bones

Muscles

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2
Q

Vitamin d is technically a

A

Hormone

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3
Q

15 minutes outside on a sunny day

A

Sufficient for vitamin d

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4
Q

In northern hemisphere, _ months sun is too weak (2)

A

October-March

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5
Q

D2 is called

A

Ergocalciferol

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6
Q

Only few foods contain two

A

Main forms of vitamin D

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7
Q

Ergocalciferol (D2) found in (3)

A

Fortified milk

Cereal

Mushrooms

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8
Q

D2 (ergocalciferol) is

A

Plant based

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9
Q

Oily fish and fish oils are a good source of

A

D3

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10
Q

D3 known as

A

Cholecalciferol

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11
Q

Vitamin D interactions with other nutrients allows us to

A

Build and maintain healthy bones and muscles

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12
Q

One way vitamin D interaction with other nutrients enables us to build and maintain healthy bones and muscles

A

Helps body absorb and conserve calcium

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13
Q

People with _ should consider supplementing vitamin D

A

Darker skin

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14
Q

Children under _ should consider supplementing vitamin D

A

5

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15
Q

Vitamin D is found in many body _

A

Tissue

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16
Q

Vitamin D deficiency linked to

A

Inflammation

17
Q

Vitamin D deficiency linked with increased risk of (2)

A

Weight gain

Diabetes

18
Q

Vitamin D support

A

Fertility

19
Q

Women who are vitamin D sufficient are less likely to

A

Miscarry

20
Q

Vitamin from sun is called

A

Vitamin D3

21
Q

(Sun D first step) UVB rays from exposure to sunlight

A

Penetrate skkn

22
Q

(Vitamin D from sun 2nd step) UV light reacts with enzyme in skin cell called

A

7-dehydrocholesterol

23
Q

(Sun vitamin D 3rd step) forming D3 enzymes convert into

A

Pre-vitamin D

24
Q

Pre-vitamin D restructures into

A

D3

25
Q

Activating another enzyme turns D3 into

A

Calcitriol

26
Q

Calcitriol is _ form of vitamin D3

A

Active

27
Q

Some cultivated mushrooms have been enhanced with

A

Bioavailable vitamin D

28
Q

Wild mushrooms are naturally exposed to UV light and therefore

A

Good source of vitamin D

29
Q

Boost vitamin D content of supermarket mushrooms by

A

Leaving them in the sunlight

30
Q

Wild mushrooms contain far more vitamin D than mushrooms

A

Grown in the dark

31
Q

Foods with naturally significant amounts of vitamin D are

A

Scarce

32
Q

Foods with naturally significant amounts of vitamin D are primarily

A

Animal-based

33
Q

2 fish rich in vitamin D

A

Trout

Salmon

34
Q

3 fish with less but good amount of vitamin D

A

Herring

Mackerel

Sardines

35
Q

Outdoor hen eggs vitamin D _ times higher than indoor hens (range)

A

3-4

36
Q

_ contain small amounts of vitamin D PL

A

Pork

Lamb

37
Q

_ contain small amounts of vitamin D BL

A

Beef

Liver

38
Q

On some countries _ are fortified with vitamin D CMSM

A

Cow milk

Soy milk

39
Q

In some countries _ are fortified with vitamin D BC OJ

A

Breakfast cereal

Orange juice