Term
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Definition
fat soluble: required for abilities of eyes to adjust to changes in light, protects color vision, assists cell differentiation, required for sperm production, fertilization in women; contributes to healthy bone and healthy immune system. RDA: men 900 ug per day, women 700, UL 3000.
performed retinol: beef and chicken liver, egg yolk, milk
Cartinoid precursors: Spinach, carrots, cantaloupe, apricots, mango, pumpkin, yams
Toxicity: Fatigue, bone and joint pain, spontaneous abortion and birth defects of fetuses in pregnant women, nausea and diarrhea, liver damage, nervous system damage, blurred vision, hair loss, skin disorders.
Deficiency: Night blindness, xeropthalmia, impaired growth, immunity, and reproductive function. |
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Term
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Definition
fat soluble: regulates blood calcium levels, maintains blood health, assists cell differentiation.
AI: 19-50: 5ug per day; 50-70, 10ug, over 70, 15ug
UL: 50ug
canned salmon and mackerel, fortified cereals.
toxicity: hypercalcemia
deficiency: rickets in children, osteomalacia or osteoporosis. |
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Term
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Definition
fat soluble: As a powerful antioxidant, protects cell membranes, polyunsaturated fatty acids, and vitamin A from oxidation
protects white blood cells, enhances immune function; improves absorption of vitamin A. RDA: 15mg per day UL1000mg/day.
sunflower seeds, almonds, vegetable oils, fortified cereals
toxicity is rare. deficiency: hemolytic anemia, impairment of nerve, muscle, and immune function |
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Term
Vitamin K
phylloquinone, menaquinone, menadione |
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Definition
fat soluble: serves as a coenzyme during the production of specific protein that assists in blood coagulation and bone metabolism
AI: men: 120ug/day women: 90ug/day
kale, spinich, turnip greens, brussels sprouts
toxicity: none known
deficiency: impaired blood clotting, possible effect on bone health |
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Term
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Definition
water soluble:Required as an enzyme cofactor for carbohydrate and amino acid metabolism.
RDA: Men 1.2; 1.1 mg/day
Pork, fortified cereals, enriched rice and pasta, tuna, legumes
toxicity: none known
deficiency: beriberi, decreased memory, fatigue, confusion, irritability, muscle weakness. |
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Term
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Definition
water soluble: required as an enzyme cofactor for carbohydrate and fat metabolism. RDA men: 1.2, women 1.1.
beef liver, shrimp, milk and dairy foods, fortified cereals, enriched breads and grains.
toxicity: none known
deficiency: ariboflavinosis, swollen mouth and throat, seborrheic dermatitis, anemia
deficiency: |
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Term
niacin
nicotin-amide, nicotinic acid |
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Definition
water soluble: required for carbohydrate and fat metabolism.
plays role in DNA. Plays a role in DNA replication and repair, and cell differentiation.
RDA: men: 16mg women: 14mg, UL 35mg
beef liver, most cuts of beef/fish/poultry, fortified cereals, enriched breads and grains, canned tomato products.
toxicity: flushing, liver damage, glucose intolerance, blurred vision differentiation,
differentiation: pellagra, vomiting, constipation, diarrhea, apathy |
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Term
Vitamin B6
pyridoxine, pyridoxal, pyridoxamine |
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Definition
| water soluble: required as enzyme cofactors for carbohydrate and amino acid metabolism |
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