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ECOS > Approach to Nutrition > Flashcards

Approach to Nutrition Flashcards

(19 cards)

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1
Q

Vitamin A

Sources?

Solubility?

Metabolic role?

A

Dark green and yellow vegetables & tomatoes

Fat Soluble

Retinol, retinal: Vision

Retinoic acid: Embryonic development; maintenance of epithelia; cell growth, proliferation, and differentiation

(Eggs, dairy products, meat, oily salt-water fish)

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2
Q

Vitamin D

Sources?

Solubility?

Metabolic role?

A

Mushrooms

Fat Soluble

Cholecalciferol, ergocalciferol: Bone metabolism and calcium homeostasis

(Fortified milk, orange juice & cereal; cod liver oil; swordfish, salmon, herring, trout; egg yolks)

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3
Q

Vitamin E

Sources?

Solubility?

Metabolic role?

A

Wheat germ & avocado

Fat Soluble

Tocopherols: Reactive oxygen species scavenger (membrane antioxidants)

(Sunflower seeds, almonds, peanuts, sunflower oil, abalone, Atlantic salmon, rainbow trout)

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4
Q

Vitamin K

Sources?

Solubility?

Metabolic role?

A

Green leafy vegetables, fruits, dairy products, vegetable oils & cereals; intestinal microflora

Fat Soluble

2-methyl-1,4-naphthoquinone (3-) derivatives: Blood clotting (II, VII, IX, X)

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5
Q

Vitamin B1

Sources?

Solubility?

Metabolic role?

A

Legumes

Water Soluble

Thiamine: Carbohydrate & amino acid metabolism

(Whole & enriched grains, lean pork)

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6
Q

Vitamin B2

Sources?

Solubility?

Metabolic role?

A

Wheat germ, leafy vegetables

Water Soluble

Riboflavin: Oxidoreductases, FMN, FAD

(Dairy products, meat, poultry)

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7
Q

Vitamin B3

Sources?

Solubility?

Metabolic role?

A

Legumes, wheat

Water Soluble

Niacin: Oxidoreductases, NAD, NADP

(Meats, poultry, fish, all foods except fat)

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8
Q

Vitamin B6

Sources?

Solubility?

Metabolic role?

A

Animal products, vegetables, whole grains

Water Soluble

Pyridoxine: Carbohydrate, lipid & amino acid metabolism; Synthesis of neurotransmitters, sphingolipids, and heme

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9
Q

Vitamin B9

Sources?

Solubility?

Metabolic role?

A

Leafy vegetables (destroyed in cooking),fruits, whole grains, wheat germ, beans, nuts

Water Soluble

Folic Acid: One-carbon-transfer reactions, choline synthesis of amino acids, synthesis of purines and pyrimidine (thymine)

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10
Q

Vitamin B12

Sources?

Solubility?

Metabolic role?

A

Eggs, dairy products, liver, meats; NONE in plants

Water Soluble

Cobalamin: Heme structure, folate recycling

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11
Q

Vitamin C

Sources?

Solubility?

Metabolic role?

A

Fruits & vegetables

Water Soluble

Ascorbic acid: Antioxidant function, collagen synthesis, bile acid synthesis, neurotransmitter synthesis

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12
Q

Calcium (mineral)

Sources?

Metabolic role?

A

Dark leafy vegetables, tofu, broccoli, cauliflower

Muscle contraction, cell transport, bone metabolism

(Dairy products, flax seed, beans & lentils)

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13
Q

Iron (mineral)

Sources?

Metabolic role?

A

Dark leafy vegetables, Legumes (tofu & lentils), broccoli, cauliflower

Hemoglobin, myoglobin and cytochromes a, b, and c

Nuts and seeds, quinoa, fortified cereal (cream of wheat); lean meat, clams, oysters, dried prunes & raisins

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14
Q

Leafy vegetables

A

include varieties of lettuce (romaine, red & green leaf) as well as cabbage AND the dark leafy vegetables

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15
Q

Dark leafy vegetables

A

Collards, kale, spinach, Swiss chard, turnip & mustard greens, etc.

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16
Q

Diabetes

Recommended diet?

Carbs?

Meat/Protein?

Exercise?

Study These Flashcards
A

Low Carb diet.

No added sugars Limit simple carbs i.e. potatoes, peas, rice, white flour products (bread, pasta); Whole grains preferred

Individualized Meat/Protein

Moderate aerobic exercise 1 hour/d

17
Q

Fats and Sodium Content for Diabetes, HTN, Hyperlipidemia

Study These Flashcards
A

Rich in monounsaturated fatty acids (plant based oils like olive or sunflower oil)

2300 mg/d

18
Q

Hypertension

Recommended diet?

Carbs?

Meat/Protein?

Exercise?

Study These Flashcards
A

DASH diet.

Whole grains preferred over processed grains; 8-10 servings of fruits & vegetables/d

Limit red meat, dark meat poultry to 3 times/week; choose the leanest cuts possible

Moderate aerobic exercise 1 hour/d; Aerobic and resistance training both lowers LDL when performed ≥3 times/wk

19
Q

Hyperlipidemia

Recommended diet?

Carbs?

Meat/Protein?

Exercise?

Study These Flashcards
A

DASH Diet.

Whole grains preferred over processed grains; 8-10 servings of fruits & vegetables/d

Limit red meat, dark meat poultry to 3 times/week; choose the leanest cuts possible

Moderate aerobic exercise 1 hour/d; Aerobic and resistance training both lowers LDL when performed ≥3 times/wk

ECOS (3 decks)

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