Vitamins Flashcards
(96 cards)
1
Q
Vitamin A (RDA)
A
teens is 700 mcg/day for females and 900 mcg/day for males (mcg = micrograms).
2
Q
Vitamin A (UL)
A
2,800 mcg/day for teens up to age nineteen.
3
Q
Vitamin A
A
is important for vision, protein synthesis, immune function, and bone health.
4
Q
Vitamin D (RDA)
A
600 IU/day
5
Q
Vitamin D (UL)
A
anyone age nine and older is 4,000 IU/day.
6
Q
Vitamin D
A
is vital for bone health.
also helps regulate how your body absorbs the minerals calcium and phosphorus
7
Q
Vitamin E (RDA)
A
RDA is 15 mg/day (22.4 IU/day) for teens.
8
Q
Vitamin E (UL)
A
UL is 1,500 IU/day for supplements made from the natural form of vitamin E, and 1,100 IU/day for supplements made from synthetic vitamin E.
9
Q
Vitamin E
A
it acts as an antioxidant, and that means it helps protect cells from the damage caused by free radicals.
10
Q
Vitamin K (RDA)
A
RDA is 75 mcg/day for teens.
11
Q
Vitamin K (UL)
A
no set upper limit.
12
Q
Vitamin K
A
is important for blood clotting. Vitamin K also promotes strong bones.
13
Q
Vitamin B1 is also called
A
thiamin
14
Q
Vitamin B1 (RDA)
A
is 1.0 mg/day for female teens and 1.2 mg/day for males age fourteen and older.
15
Q
Vitamin B1(UL)
A
set upper limit for this vitamin.
16
Q
Vitamin B1
A
Thiamin is the key factor needed for your body to be able to turn your food into energy. Thiamin works with growth and development within your cells.
17
Q
Vitamin B2 is also called
A
riboflavin
18
Q
Vitamin B2 (RDA)
A
1.0 mg/day for female teens and 1.3 mg/day for males age fourteen and older.
19
Q
Vitamin B2 (UL
A
is no set upper limit for this vitamin.
20
Q
Vitamin B2
A
Riboflavin is important because it helps the cells in your body grow, develop, and function properly. It also helps turn the food you eat into energy for you and your body.
21
Q
Vitamin B3 is also called
A
niacin
22
Q
Vitamin B3 (RDA)
A
The RDA is 14 mg/day for female teens and 16 mg/day for males age fourteen and older.
23
Q
Vitamin B3 (UL)
A
No Limit
24
Q
Vitamin B3
A
helps improve your circulation, and it has been shown to reduce and prevent inflammation (redness, swelling, and pain).
25
Vitamin B5 is also known as
pantothenic acid.
26
Vitamin B5
The RDA is 5 mg/day for teens.
27
Vitamin B5
No Limit
28
Vitamin B5
pantothenic acid helps your body use or break down the fats, proteins, and carbohydrates in foods you eat, and it helps your nervous system function properly. It is needed so you can have healthy skin, hair, and eyes as well as a healthy liver. In addition to playing a role in breaking down fats, proteins, and carbohydrates for energy, vitamin B5 is critical for manufacturing red blood cells. Vitamin B5 is also important for maintaining a healthy digestive tract, and it helps the body use other vitamins, particularly B2 (riboflavin). Your body needs pantothenic acid to synthesize cholesterol.
29
Vitamin B6 is also called
pyridoxine
30
Vitamin B6 (RDA)
1.2 mg/day for female teens and 1.3 mg/day for male teens.
31
Vitamin B6 (UL)
is 80 mg/day for teens.
32
Vitamin B6
Pyridoxine helps make two chemicals that transmit signals in the brain called serotonin and norepinephrine. Vitamin B6 also helps with the formation of myelin (a protein layer around the nerve cells).
33
Vitamin B7 is commonly called
biotin also known as vitamin H or vitamin B8.
34
Vitamin B7 (RDA)
The RDA is 25 mcg/day for teens.
35
Vitamin B7 (UL)
No Limit
36
Vitamin B7
it helps your body convert food into glucose, which is used to produce energy and produce fatty acids and amino acids (the building blocks of protein). Biotin helps maintain normal metabolism, skin, mucous membranes, function of your nervous system, and hair growth.
37
Vitamin B9 is more commonly known as .
folate
38
Vitamin B9 (RDA)
400 mcg/day for teens.
39
Vitamin B9 (UL)
800 mcg/day for teens.
40
Vitamin B9
body needs folate to make DNA and other genetic material. Your body also needs folate so your body's cells can divide properly.
41
Vitamin B12 is also called
cobalamin
42
Vitamin B12 (RDA)
RDA is 2.4 mcg/day for teens.
43
Vitamin B12 (UL)
no UL for vitamin B12.
44
Vitamin B12
is a nutrient that helps keep your body's nerves and blood cells healthy. Vitamin B12 also helps make DNA, which is the genetic material in all cells. Vitamin B12 helps prevent the type of anemia mentioned previously: megaloblastic anemia.
45
Vitamin C is also known as .
ascorbic acid
46
Vitamin C (RDA)
RDA for vitamin C is 65 mg/day for female teens and 75 mg/day for male teens.
47
Vitamin C (UL)
or vitamin C is 1,800 mg/day for teens ages fourteen to eighteen.
48
Vitamin C
vitamin C acts as an antioxidant in your body; it helps protect the cells in your body from the damage caused by free radicals.
Your body also needs vitamin C to make a protein called collagen that is required to help wounds heal. Additionally, vitamin C helps your body absorb iron from plant-based foods, and it helps your immune system work properly so it can protect your body from disease.
Research does seem to indicate that people who regularly take vitamin C supplements might have less severe cold symptoms and that their colds may not last as long,
49
Calcium (Mineral)
Your body uses calcium to help muscles and blood vessels contract and expand, to produce hormones and enzymes, and to send messages throughout your nervous system.
50
Calcium (RDA)
RDA is 1,300 mg/day for teens ages fourteen to eighteen.
51
Calcium (UL)
2,500 mg/day for individuals age one and older.
52
Chloride (Mineral)
it helps your body maintain an acid-base balance. Your body also needs chloride to keep your body fluids balanced; it is an essential part of digestive (stomach) juices.
53
Chloride (RDA)
RDA is 2.3 g/day for individuals age nine and older.
54
Sodium (Mineral)
it helps your nerves and muscles function correctly. Salt also helps keep the fluids in your body properly balanced.
55
Sodium (RDA)
1.5 g/day for individuals age nine and older.
56
Sodium (UL)
2.3 g/day.
57
Magnesium (Mineral)
This mineral helps with muscle contraction and nerve conduction.
Supports a healthy immune system, keeps your heart beating at a steady rate, and helps your bones stay strong.
Additionally, magnesium helps regulate your blood glucose levels and aids in the production of energy and protein.
58
Magnesium (RDA)
360 mg/day for female teens and 410 mg/day for male teens.
59
Magnesium (UL)
1,700 mg/day for teens.
60
Phosphorus (Mineral)
The main function of phosphorus is the formation of your bones and teeth this is where most of it is found.
phosphorus is needed so your body can make protein for growth, maintenance, and repair of your body's cells and tissues. Phosphorus also helps your body make ATP, a molecule your body uses to store energy.
61
Phosphorus (RDA)
700 mg/day for teens
62
Phosphorus (UL)
4,000 mg/day for individuals age nine and older.
63
Potassium (Mineral)
helps your muscles contract, regulates your body fluids and mineral balance, and maintains normal blood pressure.
Potassium may also reduce the risk of getting recurrent kidney stones and suffering from bone loss as you age.
64
Potassium (RDA)
4.7 g/day for individuals age fourteen and older.
65
Potassium (UL)
None
66
Sulfur (Mineral)
helps your body form collagen (the most abundant protein in the human body), maintains an acid-base balance in your body, and aids in the process in which your cells produce the energy they need to survive (called cellular respiration).
67
Sulfur (RDA)
None
68
Sulfur (UL)
None
69
CHROMIUM (Trace Mineral)
main function is to increase the effectiveness of insulin in your cells. Chromium may also reduce your blood sugar levels, and that results in a reduced risk of developing prediabetes
70
CHROMIUM (RDA)
24 mcg/day for females ages fourteen to eighteen and 35 mcg/day for males age fourteen and older.
71
CHROMIUM (UL)
None
72
Copper (Trace Mineral)
help your body form red blood cells. Copper helps keep things healthy, including blood vessels, nerves, your immune system, and bones. Copper also aids in iron absorption. Additionally, copper helps your body produce energy, helps maintain the coloring in your skin (pigmentation), helps your blood clot, and is important for helping your immune system function properly.
73
Copper (RDA)
890 mcg/day for teens.
74
Copper (UL)
8,000 mcg/day for teens ages fourteen to eighteen.
75
FLUORIDE (Trace Mineral)
it helps maintain healthy teeth.
76
FLUORIDE (RDA)
3 mg/day for females age fourteen and older and 4 mg/day for males age fourteen and older.
77
FLUORIDE (UL)
10 mg/day for individuals age nine and older.
78
Iodine (Trace Mineral)
is important for the proper functioning of your thyroid gland.
79
Iodine (RDA)
150 mcg/day for individuals age fourteen and older
80
Iodine (UL)
900 mcg/day for teens ages fourteen to eighteen.
81
Iron (Trace Mineral)
It helps your muscles store and use oxygen. Your body also needs iron to make some of your hormones and connective tissues. Iron is also part of many other proteins and enzymes in your body.
82
Iron (RDA)
15 mg/day for female teens and 11 mg/day for male teens.
83
Iron (UL)
45 mg/day for individuals age fourteen and older.
84
MANGANESE (Trace Mineral)
his mineral helps you metabolize carbohydrates, fats, and amino acids, and it also helps form your bones and cartilage.
85
MANGANESE (RDA)
1.6 mg/day for females ages fourteen to eighteen and 2.2 mg/day for males ages fourteen to eighteen.
86
MANGANESE (UL)
9 mg/day for teens ages fourteen to eighteen.
87
MOLYBDENUM (Trace Mineral)
is a trace mineral that is also an enzyme that helps break down certain amino acids and other compounds in your body.
88
MOLYBDENUM (RDA)
RDA is 43 mcg/day for teens.
89
MOLYBDENUM (UL)
1,700 mcg/day for teens ages fourteen to eighteen.
90
SELENIUM (Trace Mineral)
91
SELENIUM (RDA)
55 mcg/day for individuals age fourteen and older.
92
SELENIUM (UL)
400 mcg/day for individuals age fourteen and older.
93
ZINC (Trace Mineral)
contributes to a healthy immune system, works as an antioxidant, and helps keep your cell membranes stable. It also helps reduce inflammation of your wounds while helping your wounds heal properly.
94
ZINC (RDA)
9 mg/day for females ages fourteen to eighteen and 11 mg/day for males age fourteen and older.
95
ZINC (UL)
UL is 34 mg/day for teens ages fourteen to eighteen.
96
