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Healthy Living > Vitamins & Minerals > Flashcards

Vitamins & Minerals Flashcards

1
Q

Calcium

A

Essential for bone growth and strength, blood clotting, muscle contraction, and the transmission of nerve signals.

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2
Q

Calcium (Sources)

A

Milk, yogurt, hard cheeses, fortified cereals, spinach

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3
Q

Choline (Vitamin B Complex)

A

Plays a key role in the production of cells and neurotransmitters

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4
Q

Choline (Sources)

A

Milk, liver, eggs, peanuts

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5
Q

Chromium

A

Helps control blood sugar levels

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6
Q

Chromium (Sources)

A

Meats, poultry, fish, some cereals

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7
Q

Choline (RDA)

A 
RDA: Men - 550 milligrams/day
Women - 425 milligrams/day
Pregnant - 450 milligrams/day
Breastfeeding - 550 milligrams/day
MRDA: 3,500 milligrams/day
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8
Q

Calcium (RDA)

A

RDA: 1,000 milligrams/day.
MRDA: 2,500 milligrams/day

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9
Q

Copper

A

Important in the metabolism of iron

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10
Q

Copper (Sources)

A

Seafood, nuts, seeds, wheat bran cereals, whole grains

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11
Q

Copper (RDA)

A

Adults: 900 micrograms/day Pregnant women: 1,000 micrograms/day Breastfeeding women: 1,300 micrograms/day
MRDA: 10,000 micrograms/day

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12
Q

Fiber

A

Helps with digestion and the maintenance of blood sugar levels; reduces the risk of heart disease

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13
Q

Fiber (Sources)

A

Bran cereal, peas, lentils, black beans, fruits, vegetables

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14
Q

Fiber (RDA)

A

Adult men age 19-50: 38 grams/day Adult men age 51 and up: 30 grams/day Adult women age 19-50: 25 grams/day Adult women age 51 and up: 21 grams/day Pregnant women: 28 grams/day Breastfeeding women: 29 grams/day

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15
Q

Fluoride

A

Prevents the formation of toothcavities and stimulates the growth of bone

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16
Q

Fluoride (Sources)

A

Fluoridated water, some sea fish some toothpastes and mouth rinses

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17
Q

Fluoride (RDA)

A

Adult men: 4 milligrams/day Adult women (including pregnant and breastfeeding): 3 milligrams/day

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18
Q

Folic Acid (Folate)

A

Key for the development of cells, protein metabolism and heart health; in pregnant women, helps prevent birth defects

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19
Q

Folic Acid (Sources)

A

Dark, leafy vegetables; enriched and whole grain breads; fortified cereals

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20
Q

Folic Acid (RDA)

A

Adults: 400 micrograms/day Pregnant women: 600 micrograms/day Breastfeeding women: 500 micrograms/day

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21
Q

Iodine

A

Important in the production of thyroid hormones

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22
Q

Iodine (Sources)

A

Processed foods and iodized salt

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23
Q

Iodine (RDA)

A

Adults: 150 micrograms/day Pregnant women: 220 micrograms/day Breastfeeding women: 290 micrograms/day

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24
Q

Iron

A

Key component of red blood cells and many enzymes

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25
Q

Iron (Sources)

A

Fortified cereals, beans, lentils, beef, eggs

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26
Q

Iron (RDA)

A

Men: 8 milligrams/day Women age 19-50: 18 milligrams/day Women age 51 and up: 8 milligrams/day Pregnant women: 27 milligrams/day Breastfeeding women: 9 milligrams/day

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27
Q

Magnesium

A

Helps with heart rhythm, muscle and nerve function, bone strength

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28
Q

Magnesium (Sources)

A

Green leafy vegetables, Brazil nuts, almonds, soybeans, halibut, quinoa

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29
Q

Magnesium (RDA)

A

Adult men age 19-30: 400 milligrams/day Adult men age 31 and up: 420 milligrams/day Adult women age 19-30: 310 milligrams/day Adult women age 31 and up: 320 milligrams/day Pregnant women: 350-360 milligrams/day Breastfeeding women: 310-320 milligrams/day

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30
Q

Manganese

A

Important in forming bones and some enzymes

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31
Q

Manganese (Sources)

A

Nuts ,beans and other legumes, tea, whole grains

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32
Q

Manganese (RDA)

A

Men: 2.3 milligrams/day Adult women: 1.8 milligrams/day Pregnant women: 2.0 milligrams/day Breastfeeding women: 2.6 milligrams/day

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33
Q

Molybdenum

A

Key in the production of some enzymes

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34
Q

Molybdenum (Sources)

A

Legumes, grains, nuts

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35
Q

Molybdenum (RDA)

A

Adults: 45 micrograms/day Pregnant and breastfeeding women: 50 micrograms/day

36
Q

Phosphorus

A

Allows cells to function normally; helps the body produce energy; key in bone growth

37
Q

Phosphorus (Sources)

A

Milk and other dairy products, peas, meat, eggs, some cereals and breads

38
Q

Phosphorus (RDA)

A

Adults: 700 milligrams/day

39
Q

Potassium

A

Important in maintaining normal fluid balance; helps control blood pressure; reduces risk of kidney stones

40
Q

Potassium (Sources)

A

Sweet potato, bananas, yogurt, yellowfin tuna, soybeans

41
Q

Potassium (RDA)

A

Adults: 4,700 milligrams per day Breastfeeding women: 5,100 milligrams/day

42
Q

Selenium

A

Protects cells from damage; regulates thyroid hormone

43
Q

Selenium (Sources)

A

Organ meats, seafood, some plants (if grown in soil with selenium) Brazil nuts

44
Q

Selenium (RDA)

A

Adults: 55 micrograms/day Pregnant women: 60 micrograms/day Breastfeeding women: 70 micrograms/day

45
Q

Sodium

A

Important for fluid balance

46
Q

Sodium (Sources)

A

Foods to which sodium chloride (salt) has been added, like salted meats, nuts, butter, and a vast number of processed foods

47
Q

Sodium (RDA)

A

Adults age 19-50: 1500 milligrams/day Adults age 51-70: 1,300 milligrams/day Adults age 71 and up: 1,200 milligrams/day

48
Q

Vitamin A

A

Necessary for normal vision, immune function, reproduction

49
Q

Vitamin A (Sources)

A

Sweet potato with peel, carrots, spinach, fortified cereals

50
Q

Vitamin A (RDA)

A

Men: 900 micrograms/day Women: 700 micrograms/day

51
Q

Vitamin B1 (Thiamin)

A

Allows the body to process carbohydrates and some protein

52
Q

Vitamin B1 (Sources)

A

Whole grain, enriched, fortified products; bread; cereals

53
Q

Vitamin B1 (RDA)

A

Men: 1.2 milligrams/day Women: 1.1 milligrams/day Pregnant and breastfeeding women: 1.4 milligrams/day

54
Q

Vitamin B2 (Riboflavin)

A

Key in metabolism and the conversion of food into energy; helps produce red blood cells

55
Q

Vitamin B2 (Sources)

A

Milk, bread products, fortified cereals

56
Q

Vitamin B2 (RDA)

A

Men: 1.3 milligrams/day Women: 1.1 milligrams/day Pregnant Women: 1.4 milligrams/day Breastfeeding Women: 1.6 milligrams/day

57
Q

Vitamin B3 (Niacin)

A

Assists in digestion and the conversion of food into energy; important in the production of cholesterol

58
Q

Vitamin B3 (Sources)

A

Meat, fish, poultry, enriched and whole grain breads, fortified cereals

59
Q

Vitamin B3 (RDA)

A

Men: 16 milligrams/day Women: 14 milligrams/day Pregnant Women: 18 milligrams/day ? Breastfeeding women: 17 milligrams/day

60
Q

Vitamin B5 (Pantothenic Acid)

A

Important in fatty acid metabolism

61
Q

Vitamin B5 (Sources)

A

Chicken, beef, potatoes, oats, cereals, tomatoes

62
Q

Vitamin B5 (RDA)

A

Adults: 5 milligrams/day Pregnant women: 6 milligrams/day Breastfeeding women: 7 milligrams/day

63
Q

Vitamin B6

A

Important for the nervous system; helps the body metabolize proteins and sugar

64
Q

Vitamin B6 (Sources)

A

Fortified cereals, fortified soy products, organ meats

65
Q

Vitamin B6 (RDA)

A

Men age 19-50: 1.3 milligrams/day Men age 51 up: 1.7 milligrams/day Women age 19-50: 1.3 milligrams/day Women age 51 up: 1.5 milligrams/day Pregnant women: 1.9 milligrams/day Breastfeeding women: 2 milligrams/day

66
Q

Vitamin B7 (Biotin)

A

Helps with the synthesis of fats, glycogen and amino acids

67
Q

Vitamin B7 (Sources)

A

Liver, fruits, meats

68
Q

Vitamin B7 (RDA)

A

Adults: 30 micrograms/day Breastfeeding women: 35 micrograms/day

69
Q

Vitamin B12 (Cobalamin)

A

Important in the production of red blood cells

70
Q

Vitamin B12 (Sources)

A

Fish, poultry, meat, fortified cereals

71
Q

Vitamin B12 (RDA)

A

Adults: 2.4 micrograms/day Pregnant women: 2.6 micrograms/day Breastfeeding women: 2.8 micrograms/day

72
Q

Vitamin C

A

Antioxidant that protects against cell damage, boosts the immune system, forms collagen in the body

73
Q

Vitamin C (Sources)

A

Red and green peppers, kiwis, oranges, strawberries, broccoli

74
Q

Vitamin C (RDA)

A

Men: 90 milligrams/day Women: 75 milligrams/day Pregnant women: 85 milligrams/day Breastfeeding women: 120 milligrams/day

75
Q

Vitamin D (Calciferol)

A

Crucial in metabolizing calcium for healthy bones

76
Q

Vitamin D (Sources)

A

Fish liver oils, fatty fish, fortified milk products, fortified cereals; also, formed naturally as a result of sunlight exposure

77
Q

Vitamin D (RDA)

A

Adults age 18-50: 5 micrograms/day Adults age 51-70: 10 micrograms/day Adults over age 70: 15 micrograms/day Pregnant and breastfeeding women: 5 micrograms/day

78
Q

Vitamin E (alpha-tocopherol)

A

Antioxidant that protects cells against damage

79
Q

Vitamin E (Sources)

A

Fortified cereals, sunflower seeds, almonds, peanut butter, vegetable oils

80
Q

Vitamin E (RDA)

A

Adults (including pregnant women): 15 milligrams/day Breastfeeding women: 19

81
Q

Vitamin K

A

Important in blood clotting and bone health

82
Q

Vitamin K (Sources)

A

Green vegetables like spinach, collards, and broccoli; brussels sprouts; cabbage

83
Q

Vitamin K (RDA)

A

Men: 120 micrograms/day
___

Women (including pregnant and breastfeeding): 90 micrograms/day

84
Q

Zinc

A

Supports the body’s immunity and nerve function; important in reproduction

85
Q

Zinc (Sources)

A

Red meats, some seafood, fortified cereals

86
Q

Zinc (RDA)

A

Men: 11 milligrams/day
___

Women: 8 milligrams/day Pregnant women: 11 milligrams/day Breastfeeding women: 12 milligrams/day

Healthy Living (3 decks)

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