Try For More Vitamin D? Flashcards
Vitamin D essential for healthy (3)
Teeth
Bones
Muscles
Vitamin d is technically a
Hormone
15 minutes outside on a sunny day
Sufficient for vitamin d
In northern hemisphere, _ months sun is too weak (2)
October-March
D2 is called
Ergocalciferol
Only few foods contain two
Main forms of vitamin D
Ergocalciferol (D2) found in (3)
Fortified milk
Cereal
Mushrooms
D2 (ergocalciferol) is
Plant based
Oily fish and fish oils are a good source of
D3
D3 known as
Cholecalciferol
Vitamin D interactions with other nutrients allows us to
Build and maintain healthy bones and muscles
One way vitamin D interaction with other nutrients enables us to build and maintain healthy bones and muscles
Helps body absorb and conserve calcium
People with _ should consider supplementing vitamin D
Darker skin
Children under _ should consider supplementing vitamin D
5
Vitamin D is found in many body _
Tissue
Vitamin D deficiency linked to
Inflammation
Vitamin D deficiency linked with increased risk of (2)
Weight gain
Diabetes
Vitamin D support
Fertility
Women who are vitamin D sufficient are less likely to
Miscarry
Vitamin from sun is called
Vitamin D3
(Sun D first step) UVB rays from exposure to sunlight
Penetrate skkn
(Vitamin D from sun 2nd step) UV light reacts with enzyme in skin cell called
7-dehydrocholesterol
(Sun vitamin D 3rd step) forming D3 enzymes convert into
Pre-vitamin D
Pre-vitamin D restructures into
D3
Activating another enzyme turns D3 into
Calcitriol
Calcitriol is _ form of vitamin D3
Active
Some cultivated mushrooms have been enhanced with
Bioavailable vitamin D
Wild mushrooms are naturally exposed to UV light and therefore
Good source of vitamin D
Boost vitamin D content of supermarket mushrooms by
Leaving them in the sunlight
Wild mushrooms contain far more vitamin D than mushrooms
Grown in the dark
Foods with naturally significant amounts of vitamin D are
Scarce
Foods with naturally significant amounts of vitamin D are primarily
Animal-based
2 fish rich in vitamin D
Trout
Salmon
3 fish with less but good amount of vitamin D
Herring
Mackerel
Sardines
Outdoor hen eggs vitamin D _ times higher than indoor hens (range)
3-4
_ contain small amounts of vitamin D PL
Pork
Lamb
_ contain small amounts of vitamin D BL
Beef
Liver
On some countries _ are fortified with vitamin D CMSM
Cow milk
Soy milk
In some countries _ are fortified with vitamin D BC OJ
Breakfast cereal
Orange juice
