Vitamins and Minerals for 1/15/16 Exam Flashcards Preview

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Flashcards in Vitamins and Minerals for 1/15/16 Exam Deck (17)
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1

Nutrient Vitamin A is essential for, and examples.

Growth, prevention of infection, good vision and healthy skin
Liver, fish oils, eggs, dark green veggies

2

Nutrient Thiamin (Vitamin B1) is essential for, and examples.

production of energy from carbs
Whole or enriched grain products, pork, organ meats

3

Riboflavin (Vitamin B2)

Metabolism of nutrients into energy
Dairy products, organ meats, enriched and fortified grains

4

Niacin (Vitamin B3)

Metabolism of nutrients into energy
Poultry, fish, beef, legumes, enriched or fortified grains

5

Vitamin B6

Manufacture of amino acids and RBC
Fortified cereals, sweet potatoes, chicken and beef liver

6

Vitamin B12

Production of RBC and maintenance of central nervous system
Beef, dairy products, shellfish

7

Vitamin C

Healing of wounds, healthy bones and gums
Fruits and vegetables (esp. citrus and cabbage)

8

Vitamin D

Absorption of calcium and formation/maintenance of bones and teeth
Vitamin D-fortified milk and cereal, cod liver oil.
SKIN can produce vitamin d when exposed to sunlight

9

Vitamin E

Normal function of muscles and defense of cells against free radicals
Vegetable oils, wheat germs, nuts, seeds, leafy greens

10

Vitamin K

Blood clotting
Eggs, cereal, leafy greens

11

Calcium

Building and maintenance of bones and maintaining muscle and nerve function
Dairy products, leafy greens

12

Folate

DNA synthesis in making protein
fortified cereals, enriched grains, leafy greens, legumes, asparagus

13

Iron

Transport of oxygen in RBC to body cells
Meats, eggs, dark leafy veggies

14

Magnesium

Energy production and nerve function
Legumes, nuts, whole grains, green vegetables

15

Phosphorus

Growth and repair of supporting tissue, and bone and teeth formation
Milk, meat, poultry, fish, eggs, legumes, nuts

16

Potassium

Nerve function, muscle contraction (inc. heart)
Fruits, veggies, meat, poultry, fish, milk

17

Zinc

Reproduction of cells and tissue growth and repair
Meat, eggs, seafood, and whole grains.