Nutrition DSA and Lecture Flashcards
Sources of Vit A
- dark green and yellow vegetables & tomatoes
2. Eggs, dairy products, meat, oily salt-water fish
Sources of vitamin D
- Mushrooms
2. Fortified milk, orange juice & cereal; cod liver oil; swordfish, salmon, herring, trout; egg yolks
Sources of vitamin E
- Wheat Germ, avocado
2. )sunflower seeds, almonds, peanuts, sunflower oil, abalone, Atlantic salmon, rainbow trout
Sources of vitamin K
Green leafy vegetables, fruits, dairy products, vegetable oils & cereals; intestinal microflora
Sources of vitamin B1
1 legumes
2 Whole & enriched grains, lean pork,
Sources of vitamin B2
- wheat germ, leafy vegetables
2. Dairy products, meat, poultry,
Sources of vitamin B3
- legumes, wheat, all foods except fat
2. Meats, poultry, fish,
Sources of vitamin B6
Animal products, vegetables, whole grains
Sources of vitamin B9
Leafy vegetables (destroyed in cooking), fruits, whole grains, wheat germ, beans, nuts
Sources of vitamin B12
Eggs, dairy products, liver, meats; NONE in plants
Sources of vitamin C
Fruits & vegetables
Another name for B1
thiamin
Another name for B2
riboflavin
Another name for B3
niacin
Another name for B6
folate
Another name for B12
cobalamin
Sources for Calcium
- dark leafy vegetables collard, kale, spinach, Swiss chard, turnip and mustard green), tofu, broccoli, cauliflower
- Dairy products ,flax seed, beans & lentils
Sources for Iron
- Dark leafy vegetables (collards, kale), broccoli, cauliflower
- nuts and seeds, Legumes (lentils, tofu), quinoa, fortified cereal (cream of wheat); lean meat, clams, oysters, dried prunes & raisins
What vitamin helps absorb nonheme iron?
Vit C
What mineral inhibits the absorption of iron?
Calcium
Metabolic role of Vit A
Vision (Retinol), embryonic development and proliferation. (Retinoic acid)
Metabolic role of D
Bone Metabolism and calcium homeostasis (Cholecalciferol,)
Metabolic role of E
Reactive oxygen species scavenger (membrane antioxidants)
Metabolic role of K
Blood clotting (II, VII, IX, X)
