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Pharm Exam II > Vitamins and Minerals for nurition > Flashcards

Vitamins and Minerals for nurition Flashcards

1
Q

Vitamin A food sources

A

-eggs
-milk
-veggies (carrots)
-fruit (mangos)

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2
Q

What is vitamin A important for?

A

important for vision, growth, cell devision, reproduction, and immunity- also has antioxidant properties

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3
Q

Vitamin B1 (Thiamin) Food sources

A

-meat (pork)
-fish
-whole grains
-fortified breads, cereals, and pastas

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4
Q

What is Vitamin B1 (Thiamin) important for?

A

helps body generate energy from nutrients- also necessary for the growth, development, and function of cells

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5
Q

Food sources for Vitamin B2 (Riboflavin)

A

-eggs
-organic meats (liver, kidney, lean meat)
-green veggies (asparagus and brocoli)

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6
Q

Importance of Vitamin B2 (Riboflavin)

A

Important for growth, development, and function of the cells in your body and helps turn your food into energy

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7
Q

Vitamin B3 (Niacin) Food sources

A

-some types of nuts, legumes, and grains
-poultry
-beef
-fish

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8
Q

Importance of Vitamin B3 (Niacin)

A

keeps your nervous system, digestive system, and skin healthy

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9
Q

Vitamin B6 Food sources

A

-fish
-beef
-liver
-potatoes and other starchy veggies
-fruit (other than citrus)

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10
Q

Importance of Vitamin B6

A

Important for normal brain development and for keeping the nervous system and immune system healthy

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11
Q

Vitamin B12 food sources

A

-meat
-fish
-poultry
-milk
-fortified breakfast cereal

**some ppl cant absorb B12 and may need to take supplements

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12
Q

Importance of B12

A

needed to form red blood cells and DNA- also key in the function and development of brain and nerve cells

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13
Q

Vitamin C food sources

A

-fruits (citrus)
-veggies
-tomatoes
-potatoes

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14
Q

Importance of Vitamin C

A

contains antioxidants that helps to protect cells against the effects of free radicals which play a role in heart disease, cancer, and other diseases

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15
Q

Calcium food sources

A

-milk and other dairy
-tofu
-dark-green leafy veggies
-soybeans
-canned sardines
-salmon
-calcium-fortified foods

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16
Q

Importance of calcium

A

associated with healthy bones and teeth, has an important role in blood clotting, helps muscles contract, and regulates normal heart rhythms and nerve functions

17
Q

Vitamin D food sources

A

-fatty fish
-fish liver oils
-fortified milk and milk products
-fortified cereal

18
Q

Importance of Vitamin D

A

Helps the body absorb and retain calcium and phosphorus

19
Q

Vitamin E food sources

A

-nuts (peanuts and almonds)
-vegetable oils
-green veggies (broccoli and spinach)

20
Q

Importance of Vitamin E

A

important for vision, reproduction, and the health of your blood, brain, and skin- also has antioxidant properties

21
Q

Folate food sources

A

-fruit (organes)
-veggies (broccoli, brussel sprouts, spinach)
-nuts and beans
-peas

22
Q

Importance of folate

A

important for red blood cell formation and for healthy cell growth and function. Crucial during early pregnancy to reduce the risk of birth defects of the brain and spine

23
Q

Vitamin K food sources

A

-leafy greens (spinach and kale)
-some fruits (blueberries and figs)
-cheese
-eggs
-meats

24
Q

Importance of Vitamin K

A

helps to make various proteins that are needed for blood clotting and the building of bones

25
Q

Magnesium food sources

A

found in dietary fiber
-green veggies
-whole grains
-legumes
-nuts and seeds
-fortified cereals
-tap, mineral, or bottled water

26
Q

Importance of magnesium

A

supports muscle and nerve function and energy production

27
Q

Low levels of magnesium can result in…

A

-high BP
-heart disease
-type II diabetes
-OP

28
Q

Potassium food sources

A

-fruits and veggies
-meats
-dairy food
-dried apricots
-lentils
-potatoes
-coffee
-milk
-tea

29
Q

Importance of potassium

A

maintains normal levels of fluid inside our cells and helps muscle to contract and supports normal BP

30
Q

Importance of sodium

A

the human body requires a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals

Pharm Exam II (9 decks)

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