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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
Iron (Sources)
Fortified cereals, beans, lentils, beef, eggs
26
Iron (RDA)
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
27
Magnesium
Helps with heart rhythm, muscle and nerve function, bone strength
28
Magnesium (Sources)
Green leafy vegetables, Brazil nuts, almonds, soybeans, halibut, quinoa
29
Magnesium (RDA)
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
30
Manganese
Important in forming bones and some enzymes
31
Manganese (Sources)
Nuts ,beans and other legumes, tea, whole grains
32
Manganese (RDA)
Men: 2.3 milligrams/day Adult women: 1.8 milligrams/day Pregnant women: 2.0 milligrams/day Breastfeeding women: 2.6 milligrams/day
33
Molybdenum
Key in the production of some enzymes
34
Molybdenum (Sources)
Legumes, grains, nuts
35
Molybdenum (RDA)
Adults: 45 micrograms/day Pregnant and breastfeeding women: 50 micrograms/day
36
Phosphorus
Allows cells to function normally; helps the body produce energy; key in bone growth
37
Phosphorus (Sources)
Milk and other dairy products, peas, meat, eggs, some cereals and breads
38
Phosphorus (RDA)
Adults: 700 milligrams/day
39
Potassium
Important in maintaining normal fluid balance; helps control blood pressure; reduces risk of kidney stones
40
Potassium (Sources)
Sweet potato, bananas, yogurt, yellowfin tuna, soybeans
41
Potassium (RDA)
Adults: 4,700 milligrams per day Breastfeeding women: 5,100 milligrams/day
42
Selenium
Protects cells from damage; regulates thyroid hormone
43
Selenium (Sources)
Organ meats, seafood, some plants (if grown in soil with selenium) Brazil nuts
44
Selenium (RDA)
Adults: 55 micrograms/day Pregnant women: 60 micrograms/day Breastfeeding women: 70 micrograms/day
45
Sodium
Important for fluid balance
46
Sodium (Sources)
Foods to which sodium chloride (salt) has been added, like salted meats, nuts, butter, and a vast number of processed foods
47
Sodium (RDA)
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
Vitamin A
Necessary for normal vision, immune function, reproduction
49
Vitamin A (Sources)
Sweet potato with peel, carrots, spinach, fortified cereals
50
Vitamin A (RDA)
Men: 900 micrograms/day Women: 700 micrograms/day
51
Vitamin B1 (Thiamin)
Allows the body to process carbohydrates and some protein
52
Vitamin B1 (Sources)
Whole grain, enriched, fortified products; bread; cereals
53
Vitamin B1 (RDA)
Men: 1.2 milligrams/day Women: 1.1 milligrams/day Pregnant and breastfeeding women: 1.4 milligrams/day
54
Vitamin B2 (Riboflavin)
Key in metabolism and the conversion of food into energy; helps produce red blood cells
55
Vitamin B2 (Sources)
Milk, bread products, fortified cereals
56
Vitamin B2 (RDA)
Men: 1.3 milligrams/day Women: 1.1 milligrams/day Pregnant Women: 1.4 milligrams/day Breastfeeding Women: 1.6 milligrams/day
57
Vitamin B3 (Niacin)
Assists in digestion and the conversion of food into energy; important in the production of cholesterol
58
Vitamin B3 (Sources)
Meat, fish, poultry, enriched and whole grain breads, fortified cereals
59
Vitamin B3 (RDA)
Men: 16 milligrams/day Women: 14 milligrams/day Pregnant Women: 18 milligrams/day ? Breastfeeding women: 17 milligrams/day
60
Vitamin B5 (Pantothenic Acid)
Important in fatty acid metabolism
61
Vitamin B5 (Sources)
Chicken, beef, potatoes, oats, cereals, tomatoes
62
Vitamin B5 (RDA)
Adults: 5 milligrams/day Pregnant women: 6 milligrams/day Breastfeeding women: 7 milligrams/day
63
Vitamin B6
Important for the nervous system; helps the body metabolize proteins and sugar
64
Vitamin B6 (Sources)
Fortified cereals, fortified soy products, organ meats
65
Vitamin B6 (RDA)
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
Vitamin B7 (Biotin)
Helps with the synthesis of fats, glycogen and amino acids
67
Vitamin B7 (Sources)
Liver, fruits, meats
68
Vitamin B7 (RDA)
Adults: 30 micrograms/day Breastfeeding women: 35 micrograms/day
69
Vitamin B12 (Cobalamin)
Important in the production of red blood cells
70
Vitamin B12 (Sources)
Fish, poultry, meat, fortified cereals
71
Vitamin B12 (RDA)
Adults: 2.4 micrograms/day Pregnant women: 2.6 micrograms/day Breastfeeding women: 2.8 micrograms/day
72
Vitamin C
Antioxidant that protects against cell damage, boosts the immune system, forms collagen in the body
73
Vitamin C (Sources)
Red and green peppers, kiwis, oranges, strawberries, broccoli
74
Vitamin C (RDA)
Men: 90 milligrams/day Women: 75 milligrams/day Pregnant women: 85 milligrams/day Breastfeeding women: 120 milligrams/day
75
Vitamin D (Calciferol)
Crucial in metabolizing calcium for healthy bones
76
Vitamin D (Sources)
Fish liver oils, fatty fish, fortified milk products, fortified cereals; also, formed naturally as a result of sunlight exposure
77
Vitamin D (RDA)
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
Vitamin E (alpha-tocopherol)
Antioxidant that protects cells against damage
79
Vitamin E (Sources)
Fortified cereals, sunflower seeds, almonds, peanut butter, vegetable oils
80
Vitamin E (RDA)
Adults (including pregnant women): 15 milligrams/day Breastfeeding women: 19
81
Vitamin K
Important in blood clotting and bone health
82
Vitamin K (Sources)
Green vegetables like spinach, collards, and broccoli; brussels sprouts; cabbage
83
Vitamin K (RDA)
Men: 120 micrograms/day ___ Women (including pregnant and breastfeeding): 90 micrograms/day
84
Zinc
Supports the body's immunity and nerve function; important in reproduction
85
Zinc (Sources)
Red meats, some seafood, fortified cereals
86
Zinc (RDA)
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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