10: Approach To Nutrition Flashcards
Vitamin A foods
Dark green and yellow veggies, tomatoes, eggs, dairy, meat, oily fish
Vitamin A two forms and functions
Retinol/retinal: vision
Retinoic acid: embryonic development, epithelial maintenance, cell growth and division
Vitamin D foods
Mushrooms, fortified milk, OJ, cereal, cod, liver oil, swordfish, salmon, herring trout, egg yolks
Two other names for vitamin D
Cholecalciferol, ergocalciferol
Vitamin D function
Bone metabolism, Ca homeostasis
Vitamin E foods
Wheat germ, avocado, sunflower seeds/oil, almonds, peanuts, abalone, salmon, rainbows trout
Other name for vitamin E
Tocopherol
Vitamin E function
ROS scavenger
Vitamin K foods
Green leafy veggies, fruits, dairy, veggie oil, cereal, intestinal micro flora
vitamin B1 foods
Legumes, whole/enriched grains, lean pork
Two roles of vitamin B1
Carb metabolism, AA metabolism
Vitamin B2 foods
Wheat germ, leafy veggies, dairy, meat, poultry
Vitamin B2 functions
Oxidoreductases; FMN, FAD
Vitamin B3 foods
Legumes, wheat, meat, poultry, fish, all foods except fats
Vitamin B3 role
Oxidoreductases; NAD, NADP
B6 foods
Animal products, veggies, whole grains
B6 role
Carb, lipid, and AA metabolism; neurotransmitter synthesis, nt synthesis
B9 foods
Raw leafy veggies, fruits, whole grains, wheat germ, beans, nuts
B9 function
Carbon transfer reactions, choline synthesis of AAs, nt synthesis
B12 foods
NONE in plants, eggs, dairy, liver meats
B12 role
Heme structure, folate recycling
Other names for the six major B vitamins
B1: thiamine B2: riboflavin B3: niacin B6: pyridoxine B9: folate B12: cobalamin
Vitamin C foods
Fruits and veggies
Vitamin C role
Antioxidant and free radical scavenger, collagen synthesis, bile acid synthesis, neurotransmitter synthesis
Other name for vitamin C
Ascorbic acid
Sx of scurvy
Fatigue, depression, CT abnormalities, impaired wound healing, inflamed gingiva, petechiae, hemorrhage, hyperkeratosis, bleeding into body cavities
Calcium foods
Dark leafy veggies, tofu, broccoli, cauliflower, flax seeds, beans, lentils, dairy
Ca role
Muscle contraction, cell transport, bone metabolism
Fe foods
Dark leafy veggies, broccoli, cauliflower, lentils, tofu, nuts, seeds, quinoa, fortified cereal, lean meat, clams, oysters, dried prunes, raisins
Fe role
Hb, myoglobin, cytochromes a/b/c
Heme iron vs non-heme iron
Heme iron: readily absorbed; found in meat/animal sources
Non-heme iron: from plants, not as readily absorbed
What can aid in absorption of non-heme iron? What inhibits absorption of iron?
Aids: vitamin C
Inhibits: calcium
BMI range considered overweight and obese
Overweight: 25.1-29.9
Obese: >30
Waist circumference in men and women considered obese
Men: >40in
Women: >35in
Recommended max sodium intake per day
2300mg/day
Best diet for someone with DM vs HTN and HLD
DM: low-carb diet
HTN and HLD: DASH diet
DASH diet
Based on limiting sodium to 2300mg per day
Two good fats, two bad fats
Good fats: poly and mon-unsaturated
Bad fats: saturated and trans-fats
Plant sources that contain saturated and trans fats (bad)
Margarine, coconut oil, palm kernel oil
Two things salt consumption is directly related to
BP and fluid retention
Four vitamins and minerals required to be listed on nutrition labels
Vitamin D, K, Calcium, Iron
Sodium free vs very low sodium vs low sodium on labels
Sodium free: less than 5mg
V low sodium: less than 35mg
Low sodium: less than 140mg
Reduced sodium vs light in sodium
Reduced: 25% less than original product
Light in sodium: 50% less than original product
Fat free vs low fat
Fat free: less than 0.5g
Low fat: less than 3g
B1 other name
Thiamine
B2 other name
Riboflavin
B3 other name
Niacin
B6 other name
Pyridoxine
B9 other name
Folate
B12 other name
Cobalamin
