Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
139 Cards in this Set
- Front
- Back
|
What is bioavailability?
|
The rate and the extent to which a nutrient is absorbed.
|
|
|
What is a precursor?
|
Compounds that can be converted into active vitamins. AKA: previtamins; Substances that precede others.
|
|
|
What are the differences between water and fat soluble vitamins?
|
Water soluble vitamins go to the kidneys; fat soluble vitamins are long chain fatty acids that go through the lymph system to the heart and liver.
|
|
|
What is Beriberi and where was it first observed?
|
It is a deficiency in Thiamin and was observed in Indonesia.
|
|
|
Which deficiency disease caused widespread misery and caused some 87,000 deaths in the US South?
|
Pellagra; a niacin deficiency disease. Symptoms include diarrhea, dermititis, dementia and eventually death. (symptoms are often called the 4 D's).
|
|
|
What kind of diet caused this to happen?
|
Low protein diet centered around corn.
|
|
|
Which water soluble vitamins can be produced in the body?
|
Biotin is made from the bacteria in the GI tract; Niacin by way of the tryptophan-niacin conversion.
|
|
|
Which water soluble vitamin prevents neural tube defects?
|
Folate; folic acid.
|
|
|
Which vitamin requires an intrinsic factor for absorption in the small intestine?
|
B-12
|
|
|
What is atrophic gastritis?
|
B-12 deficiency.
|
|
|
What is pernicious anemia?
|
B-12 deficiency.
|
|
|
What is scurvy?
|
Vitamin C deficiency; 10 mg of vitamin C daily will prevent this from happening.
|
|
|
What is the vitamin related cause of night-blindness?
|
Vitamin A deficiency.
|
|
|
What is xeropthamalia?
|
Total blindness; corneal deteriation.
|
|
|
Which fat soluble vitamins and precursors serve as anti-oxidants?
|
Vitamin E and beta carotene, the precurser to Vitamin A.
|
|
|
What is rickets?
|
Vitamin D deficiency in children.
|
|
|
What is osteomalacia?
|
Vitamin D deficiency in adults.
|
|
|
Which fat soluble vitamins can be produced by the body?
|
Vitamin D from body cholesterol or 10 minutes in sunlight each day. Vitamin K by bacteria in GI tract. Vitamin A is rich in the pre cursor beta carotene which transfers in to Vitamin A.
|
|
|
How is hemorrhagic disease prevented in newborns?
|
Dose of vitamin K in foot for clotting.
|
|
|
Blood volume regulation:
|
1) ADH causes water retention
2) Renin causes sodium retention. 3) Angiotensin constricts blood vessels. 4) Aldosterone causes sodium retention. |
|
|
Water constitutes what portion of an adults weight?
|
60%
|
|
|
Name the functions of water in the body?
|
Maintains blood volume, carries nutrients and waste products throughout the body.
|
|
|
Should you wait until you are thirsty to drink water? Why or why not?
|
No, if so, you are already dehydrated.
|
|
|
What is dehydration?
|
When the body's water output exceeds water intake. Symptoms are: thirst, dry skin and mucous membranes, rapid heartbeat, low blood pressure and weakness.
|
|
|
What are some ways water is lost from the body?
|
Sweat, feces, urine, lungs (talking, you lose vapor).
|
|
|
How does the body regulate blood volume?
|
Kidneys reabsorb water and excrete waste and water. Kidneys adjust volume and concentration, to accomodate changes in the body.
|
|
|
What is antidiuretic hormone?
|
ADH; a hormone produced by the pituitary gland in response to dehydration (or a high sodium concentration in the blood). It stimulates the kidneys to reabsorb more water and prevents water loss in urine (vasopressis).
|
|
|
What is angiotensin?
|
A hormone involved in blood pressure regulation; constricts blood volume. It's precursor protein is called antiotensinogen. It's activated by renin, an enzyme from the kidneys.
|
|
|
What is a vassoconstrictor?
|
A substance that constricts or narrows the blood vessels.
|
|
|
What is aldosterone?
|
A hormone secreted by the adrenal glands that regulates blood pressure by increasing the reabsorption of sodium by the kidneys. Also regulates chloride and potassium concentration.
|
|
|
What are major minerals?
|
Essential mineral nutrients found in the human body in amounts larger than 5g. Also called macrominerals.
|
|
|
What is osteoporosis?
|
A disease in which the bones become porous and fragile due to a loss of minerals; also called adult bone loss. Osteo-bone, porosis-porous. This is termed "the disease of the young", not the old. Calcium goes to your blood first, then your bones.
|
|
|
What are trace minerals?
|
Essential minerals are nutrients found in the human body in amounts smaller than 5g. AKA as microminerals.
|
|
|
How much trace minerals do we need?
|
Hardly enough to fill a teaspoon.
|
|
|
Body's iron is found in what two proteins?
|
Hemoglobin-red blood cells and myoglobin-in muslces.
|
|
|
How is iron absorbed into the body?
|
Mucosal transferrin.
|
|
|
What is pica?
|
A craving for a non food substance. Geophagia is the specific craving of clay/dirt. Pagophagia refers to an ice craving.
|
|
|
Can a cast iron skillet absorb into the blood?
|
Yes, it leaches into the food.
|
|
|
Iron depends on what vitamins to keep its active form?
|
Vitamin C.
|
|
|
Zinc is needed to activate and transport what vitamin?
|
Vitamin A
|
|
|
Thyroid hormone synthesis relies on what two minerals?
|
Selenium & Iodine.
|
|
|
What are the heavy metals?
|
Mineral ions such as mercury, lead and cadmium are called heavy metals because they are of relatively high atomic weight. Many of them are poisonous.
|
|
|
Can heavy metals enter the body?
|
Yes. Through food supplied from contaminated soil, fish or paint.
|
|
|
What is/are the symptoms of lead toxicity?
|
Brain damage; it competes with iron and calcium. Interacts with white blood cells which makes it unable to fight infection and disease.
|
|
|
Water soluble vitamins:
|
1) Absorb directly into the blood.
2) Travel freely. 3) Kidneys detect excess and remove in urine. 4) Possible toxicity. 5) Need these every 1-3 days. Function: *coenzymes in energy metabolism and some structural roles (i.e. red blood cell production). |
|
|
Fat soluble vitamins:
|
1) Absorb into lymph.
2) May require protein carriers. 3) Stored in fate cells. 4) Less readily excreted. 5) Less likely to reach toxic levels. 6) Need less of them. Function: *involved in structure only (i.e. vision, bones, blood clotting). |
|
|
Fat soluble vitamins: DEAK
Vitamin A |
AKA: retinol, retinoic acid (precursor to beta carotene).
-antioxidant -90% of vitamin A is stored in the liver -vision/skin/bone/teeth reproduction -protein synthesis of cell -milk, cheese, butter, eggs dark leafy veggies -xerophthalmia (total blindness), night blindness, -toxicity: hypovitaminosis A, slowed clotting, joint pain, stunted growth, weight loss, diarrhea, loss of appetite |
|
|
Vitamin D:
|
Precurser to the bodys choleserol
-mineralization of bones -made in the liver, from your bodys own cholesterol -sunlight (10 minutes) -fortified milk, liver, meats -deficiency; ricketss in kids; osteomalacia in adults -toxicity: calcium imbalance and calcification of soft tissue. |
|
|
Vitamin E:
|
AKA: Alpha tocopherol
-easily destroyed by oxygen -antioxidant protection of PUFA and vitamin A -veg oils, leafy green veggies and seeds -deficiency: red blood cell breakage-erythrocyte hemolysis/nerve damage. -toxicity: augments the effects of anticlotting medication. |
|
|
Vitamin K:
|
AKA: phylloquinine
-blood clotting proteins and bone proteins -body makes this from bacteria in GI tract -measured in mg's, you need so little -dark leafy vegetables, milk, liver -deficiency: hemorrage. |
|
|
Water soluble vitamins:
Vitamin C |
AKA ascorbic acid
RDA: 75-90 mg + 35 extra if you are a smoker (you need 10mg to prevent scurvy). -helps to absorb ironde -destroyed in heat and by oxygen -antioxidant (helps in amino acid metabolism absorption or iron and collagen production. -Helps build resistance to infection. -deficiency, scurvy (10mg to prevent) -small cell anemia |
|
|
Vitamin B12:
|
AKA cobalamin
-easily destroyed in microwave cooking -coenzymes and new cell synthesis -helps maintain nerve cells -animals, fish, soft shell seafood, fortified milk -activates folate -deficiency: prenicious anemia, fatigue. -atrophic gastritious if you lack intrinsic factor -no toxicity |
|
|
Vitamin B6:
|
AKA pridoxal
-coenzyme in amino fatty acid -helps make red blood cells convert tryptophan in body to seratonin and niacin -meat, fish, poultry -hypochroinc anemia (micro), scaly dermititis -toxicity: nerve damage |
|
|
Folate:
|
AKA folic acid
-easily destroyed by heat and oxygen -DNA synthesis and new cell formation -fortified foods (cereals, breads) dark leafy veggies, seeds, legumes -prenious anemia (macro) -smooth red tongue; glossitis -in pregnant women, deficiency: neural tube defect -toxicity: it masks B12 |
|
|
Niacin:
|
AKA: B3
-tryptophan is a precursor to niacin -NE stands for niacin equivilant -heat resistant -all protein foods -you make tryptophan from glucose, fat and alcohol in your body -pallegra is deficiency caused by a high corn diet -toxicity is "niacin blush" |
|
|
Thiamin:
|
AKA: B1
-destroyed by heat -coenzyme in energy metabolism -almost all foods -severe deficiency is called Beriberi -no toxicity -no symptom of deficiency necessary |
|
|
Riboflavin:
|
-mostly in milk products
-easily destroyed by ultraviolet light -coenzymes in energy metabolism -riboflavinosis is deficiency -no toxicity |
|
|
Pantothenic Acid:
|
AKA: B5
-destroyed by food processing, freezing and refining -coenzyme A in energy metabolism -organ meats -hypoglycemic sensitivity to insulin -restlessness, irritability, depression -numbness, muscle cramps, vomitting, nausea, stomach cramps, apathy, fatigue -burning feet syndrome -no toxicity |
|
|
Biotin:
|
-coenzyme metabolism from TCA cycle
-organ meat, egg yolk, soy beans -depression, lethargy, red scaly rash near eyes -no toxicity |
|
|
Choline:
*Also Insotol and Carnatine* |
-function needed to synthesize acetyl choline and lecithin
-milk, liver, eggs, peanuts -deficiency: liver damage -toxicity: low blood pressure and liver damage Insotol and Carnatine: from glucose it's a non essential nutrient made in the body from the amino acid lycene. |
|
|
Major minerals: CCPPSSM
|
Charlie can't play pool Saturday Sunday Monday:
Calcium Chloride Phosphorous Potassium Sodium Sulfate Magnesium |
|
|
Calcium:
|
-mineralization of bones and teeth
-muscle contraction and relaxation -nerve functioning -blood clotting -blood pressure -it goes to blood first and blood second -milk and milk products, small fish w/ bones, legumes, greens and calcium set tofu -deficiency: stunted growth in children, bone loss in adults (osteoporosis) -toxicity: constipation, kidney stones and dysfunction, interference with absorption of iron. |
|
|
Chloride:
|
-maintain normal fluid and electrolyte balance
-part of hydrochloric acid found in the stomach -necessary for proper digestion (w/ sodium and potassium) -table salt, soy sauce, meats, milks, eggs, processed foods -deficiency: none -toxicity: vomitting |
|
|
Phosphorus:
|
-mineralization of bones and teeth
-part of every cell -important in RNA and DNA -part of phospholipids -used in energy transfer and buffer systems that maintain acid base balance -2nd in bones and teeth after DNA calcium -all animal tissue, -deficiency: muscular weakness, bone pain -toxicity: calcification of non skeletal tissues, particularly kidneys (low blood calcium levels) |
|
|
Potassium:
|
-maintains normal fluid and electrolyte balance
-facilitates many reactions -supports cell integrity -assists in nerve impulse transmission and muscle contractions -all whole foods, meats, milks, fruits and veggies, grains and legumes -deficiency: irregular heart beat, muscle weakness, glucose intolerance (low potassium=high blood pressure), high potassium corrects hypertension -toxicity: muscle weakness, vomitting, if given in a vein it can stop the heart |
|
|
Sodium:
|
-maintains normal fluid and electrolyte balance
-assists in nerve impulse transmission and muscle contraction -maintains acid base balance -table salt, soy sauce, meats, milk, bread, vegetables and processed foods -deficiency: muscle cramps, mental apathy, loss of appetite (this is rare, it's caused by dehydration. Too little sodium in the blood. hyponatremia-water toxicity. -edema, acute hypertension (high blood pressure). Good blood pressure is 120/80. |
|
|
Sulfate:
|
AKA Sulfur
-functions as parts of proteins -stabilizes their shape by forming disulfide bridges -part of vitamin biotin and thiamin and hormone insulin -all protein containing foods -no deficiency or toxicity |
|
|
Magnesium:
|
-bone mineralization
-bldg of protein -enzyme action -normal muscle contraction -maintenance of teeth -nerve impulse transmission -functioning of immune system -ATP; energy metabolism -nuts, legumes, whole grain, dark leafy vegetables, seafood, chocolate, cocoa, tofu -deficiency: weakness, confusion, convulsions, bizarre muscle movement, hallucinations, difficulty swallowing (in a child, growth failure) -toxicity: diarrhea, dehydration, alkalosis (rare: from none food souces) |
|
|
Trace Minerals: ICCMMSZIF
|
I can't meet Suzie in Zimbabwae for many centuries.
Iron Copper Manganese Selenium Iodine Zinc Fluoride Molybdeum Chromium |
|
|
Iron:
|
-part of protein hemoglobin; myoglobin
-necessary for the utilization of energy as a part of cells metabolic machinery -red meats, fish, poultry, shellfish, eggs, legumes, dried fruits -deficiency: anemia, impaired immunity, pale skin, concave nails, inability to regulate body temp, pica -toxicity: GI distress, iron overload, infections, joint pain, fatigue, skin pigmentation, organ damage |
|
|
Copper:
|
-necessary for absorption and use of iron in the formation of hemoglobin. Part of several enzymes.
-seafood, nuts, whole grains, seeds and legumes -deficiency: anemia, bone abnormalities -toxicity: liver damage |
|
|
Chromium:
|
-enhances insulin action and may improve glucose tolerance
-meats, whole grains, brewers yeast -deficiency: a diabetes-like condition -no toxicity |
|
|
Manganese:
|
-co factor for several enzymes
-bone formation -nuts, whole grains, leafy veggies, tea -deficiencies are rare -toxicity: nervous system disorders |
|
|
Molybdenum:
|
-co factor for several enzymes
-legumes, cerals, nuts -deficiencies are unknown -no toxicities |
|
|
Selenium:
|
-defends against oxidation
-regulates thyroid hormone -seafood, meat, whole grains, fruits and veggies -deficiency: predisposition to heart disease -toxicity: loss and brittleness of hair and nails, skin rash, fatigue, irritability, nervous system disorders, garlic breath odor |
|
|
Zinc:
|
-part of many enzymes
-assoc. with the hormone insulin -involved in making genetic materials and proteins (DNA) -making immune reactions -transport of vitamin A -taste perception -wound healing -sperm -normal development of the fetus -protein containing food -deficiency: growth retardation, delayed sexual maturation, impaired immune function, hair loss, eye and skin lesions, loss of apetite, low HDL, copper and iron deficiency |
|
|
Fluoride:
|
-maintains health of bones and teeth, helps to make teeth resistant to decay
-drinking water, tea, seafood (oysters) -deficiency: susceptibility to tooth decay -toxicity: fluorosis |
|
|
Water:
|
-carries nutrients & waste products
-maintains structure of large molecules -acts as a lubricant -aids in temperature regulation -maintains blood volume sources: liquids, foods, metabolic reactions losses: kidneys, skin, lungs, GI tract |
|
|
Some odd facts:
|
Hemostasis is balance.
Hard water is best for drinking, it has more calcium and magnesium. Soft water has too much potassium and sodium. Bone health: vitamins A, D and K. Fat soluble vitamin excesses are stored in the liver and adipose (fat) tissue. Vitamin A is needed for bones to grow in length. Vitamin E needs vary with a persons intake of polyunsaturated fats (this is put in cooking oils). Vitamin K is necessary for normal blood clotting. Vitamin D can be made in the body (along with K and A). B vitamins function as co-enzymes. B12 can be lacking in strict vegetarians (B12 is found in meat). Riboflavin in found in milk. |
|
|
What is ferritin?
|
Iron storage protein
|
|
|
What is tranferrin?
|
Iron transport protein
|
|
|
What factors enhance nonheme iron absorption?
|
Vitamin C (ascorbic acid), MFP factor (meat, fish, poultry)
*anywhere that's not in your blood* |
|
|
What factors inhibit nonheme iron absorption?
|
Legumes, grains, rice, phytates, vegetable proteins, calcium and tannic acid (tea and coffee).
*anywhere that's not in your blood* |
|
|
The most common result of trace mineral deficiencies in children are:
|
Failure to grow and thrive
|
|
|
What is iron overload?
|
Hemochromatosis (toxicity excess of iron in blood).
|
|
|
Large doses of iron supplements could cause:
|
Vomitting, diarrhea, constipation, nausea; also a side effect of GI stress.
|
|
|
Growth retardation and sexual maturation are deficiencies of:
|
Zinc
|
|
|
What is an essential component of the thyroid hormone?
|
Iodine
|
|
|
What are the key antioxidant nutrients?
|
Vitamin E, beta carotene, Vitamin C, selenium
|
|
|
What are the key bone nutrients?
|
Calcium, phosphorus, fluoride, magnesium, A, D & K.
|
|
|
The chief function in the body is it enhances insulin action and may improve glucose tolerance. Who am I?
|
Chromium
|
|
|
What are the five other trace minerals?
|
Nickel, silicon, cobalt, vandeum, boron.
|
|
|
Containment minerals include the heavy metals, which are:
|
Lead, mercury and cadmium. These are found in the water, ground and in air pollution.
|
|
|
What depends on Vitamin C to keep its active form and copper to incorporate it into hemoglobin?
|
Iron
|
|
|
What is needed to activate and transport Vitamin A?
|
Zinc (a-zinc)
|
|
|
What is needed for the synthesis of thyroid hormone?
|
Iodine and selenium
|
|
|
Who is high risk for iron deficiency?
|
Pregnant women, children, women in reproductive years, teenagers.
|
|
|
To maintain water balance, intake from liquids, foods and metabolism must equal losses from the:
|
Skin, GI tract, lungs, kidneys.
|
|
|
In response to low blood volume, low blood pressure, or highly concentrated body fluids, these actions combine to effectively restore hemostasis (balance):
|
ADH retains water
Renin retains sodium Angitensin constricts blood vessels Aldosterone causes sodium retention |
|
|
The most studied carotinoids are:
|
Beta carotene
|
|
|
What are the key fluid balance nutrients?
|
Potassium, sodium and chloride
|
|
|
What do most buffers do?
|
Maintain acid/base balance in body.
|
|
|
My food sources include milk and milk products, small fish (with bones), tofu and bok choy.
|
Calcium
|
|
|
My food sources include animal tissue, tofu, sunflower seeds, cottage cheese and milk.
|
Phosphorus
|
|
|
Aldosterone secretion stimulates:
|
Sodium retention
|
|
|
When calcium intake is inadequete, blood calcium remains normal, but at the expense of bone loss, which can lead to:
|
Osteroporosis
|
|
|
What is the RDA for Iron?
|
Men 8mg, women 18mg; after 51, women only need 8.
|
|
|
What are the key members of nutrients that direct nerve impulse transmission, muscle contraction and regulatin blood pressure? (5)
|
Calcium, sodium, potassium, chloride, magnesium.
|
|
|
What nutrients are involved in glucose, fatty acids, amino acids and the vitamins?
|
Phosphorous and magnesium.
|
|
|
Why are the fat soluble vitamins at a greater risk for toxicity than that of the water soluble vitamins.
|
They are not readily excreted.
|
|
|
Fat soluble vitamins travel through the:
|
Lymph system/blood stream.
|
|
|
Excesses of fat soluble vitamins are primarily stored in the:
|
Liver and adipose tissue.
|
|
|
My food sources include fortified milk and margarine, deep orange fruits and vegetables.
|
Vitamin A (beta carotene).
|
|
|
My precursor is the body's own cholesterol.
|
Vitamin D
|
|
|
I am made in the body, 1/2 from bacterial synthesis in the digestive tract and 1/2 in the liver. I am a good source of green leafy vegetables as well.
|
Vitamin K
|
|
|
What vitamins are easily destroyed by heat?
|
Thiamin, B6.
|
|
|
What vitamins are easily destroyed by ultraviolet light and radiation?
|
Riboflavin (milk in plastic container).
|
|
|
What vitamins leach into cooking water?
|
Niacin.
|
|
|
What vitamins are easily destroyed by food processing?
|
Pantothenic acid.
|
|
|
Non B vitamins:
|
Choline, Insodol, Carnatine.
|
|
|
If you have over 3500mg of this vitamin, you can have adverse effects?
|
Vitamin C
|
|
|
What vitamins are easily destroyed by microwave cooking?
|
B12
|
|
|
What vitamins are easily destroyed by heat and oxygen?
|
E, folate, Vitamin C.
|
|
|
What two vitamins are closely related?
|
B12, folate.
|
|
|
What two vitamins are required for the conversion of tryptophan to niacin?
|
B6, riboflavin.
|
|
|
What vitamin enhances iron absorption?
|
Vitamin C
|
|
|
What vitamin deficiency causes a calcium deficiency?
|
Vitamin D
|
|
|
What vitamin protects polyunsaturated fatty acids and Vitamin A?
|
Vitamin E
|
|
|
Zinc is required for the synthesis of what vitamins transport protein?
|
Vitamin A (a-zinc)
|
|
|
Toxicity for Niacin?
|
Niacin flush: hives, flush, rash on arms and chest.
|
|
|
Neuro tube defect:
|
Folate deficiency.
|
|
|
Small cell anemia symptom?
Large cell anemia sympton? |
B6
B12 |
|
|
Vitamin A is needed to grow?
|
Long bones.
|
|
|
Water input:
|
1450-2800 (liquids, food, metabolic water, condensation).
|
|
|
The only way minerals can be destroyed is by?
|
Leaching in the water.
|
|
|
Intrinsic factor:
|
A glycoprotein (short polysacchride chains attached) secreted by the stomach cells than binds with vitamin B12 in small intestine to aid absorption of B12.
|
|
|
Nickel, silicon, boron, cobalt and vandeum:
|
Nickel may serve as a cofactor for certain enzymes.
Silicon is involved in the formation of bones and collagen. Boron plays a key role in brain activities in animals; strengthens bones. Vandeum is necesssay for growth and bone development; for normal reproduction. |
|
|
Adequate intake (AI) water is:
|
3.7 liters per day for men &
2.7 liters per day for women. |
|
|
You lose water (water output) from:
|
Skin, GI tract, lungs and kidneys.
|
