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Intro To Nutrition > Ch. 7-8 and Spotlight D > Flashcards

Ch. 7-8 and Spotlight D Flashcards

1
Q

List fat soluble vitamins

A

A, D, E and K

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2
Q

Properties if fat soluble vitamins

A
  • Dissolved in lipids
  • often present in fatty portions of food
  • Stored in tissue (toxicity possible)
  • absorption in the small intestines
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3
Q

Functions of vitamin A, D, E and K

A

A- Vision and cell differentiation (functions as a hormone)
D- Bone growth and maintenance
E- Antioxidants
K- blood clotting and bone formation

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4
Q

Two types of Vitamin A

A

Retinoids and carotenoids

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5
Q

Sources of Vitamin A

A

Beef liver, sweet potato, spinach, carrots

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6
Q

Plant forms of vitamin A

A

Carotenoids and beta-carotene

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7
Q

Symptoms of vitamin A deficiency

A
  • Night blindness
  • Premature blindness
  • Impaired immunity
  • Rough and dry skin
  • Keratinization
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8
Q

Symptoms of Vitamin A toxicity

A
  • osteoporosis
  • Can cause birth defects
  • Turns skin yellow

Comes of supplements not eating too much plant sources

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9
Q

Sources of vitamin D

A

The sun (made in skin)

Fish like salmon, sardines, herring and red meat, egg yolk and liver

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10
Q

Functions of vitamin D

A
  • Acts as a hormone
  • helps bone growth and maintenance
  • regulates calcium and protein synthesis
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11
Q

What is the fully activated form of Vitamin d called

A

Calcitriol

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12
Q

Deficiency of Vitamin D

A
  • Rickets
  • Osteomalacia
  • cancer
  • kidney disease
  • Type 2 diabetes
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13
Q

Vitamin D toxicity

A
  • elevated blood calcium
  • nausea, vomiting
  • stomach pain
  • Bone loss
  • Kidney failure
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14
Q

Vitamin E sources

A

Best source is from plant oils

  • Almonds
  • peanuts
  • red bell pepper
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15
Q

Function of vitamin E

A

Protection from free radicals and antioxidant

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16
Q

vitamin E toxicity

A
  • Less likely but from supplements
  • increases bleeding
  • Weakness, fatigue and nausea
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17
Q

Sources of vitamin K

A
  • Kale
  • Collard greens
  • spinach
  • broccoli
  • Brussels sprouts
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18
Q

Functions of vitamin K

A

Blood clotting and bone metabolism

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19
Q

Vitamin K deficiency

A

Reduces the risk if hemorrhaging

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20
Q

What are the five nutrients added to grains?

A

The B vitamins: thiamin, riboflavin, niacin, folic acid and iron

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21
Q

Food sources of Vitamin C

A
  • Oranges
  • strawberries
  • broccoli
  • Potatoes
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22
Q

vitamin c deficiency

A

Scurvy, exhaustion, anemia, pain in limbs

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23
Q

Vitamin c toxicity

A

Rare but can cause Diarrhea

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24
Q

Sources of folate (folic acid)

A
  • Broccoli
  • peas
  • leafy greens
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25
Folate deficiency symptoms
- Pale skin - Decreased appetite - Grouchy - Lack of energy - Diarrhea (No toxicity for this one)
26
Sources if vitamin B12
- Meat - Milk - eggs - Cheese
27
Deficiency symptoms of vitamin B12
- Pale yellow tinge to skin - Mouth ulcers - Depression - Disturbed vision - pins and needles
28
Toxicity symptoms of b12
- Headache - Diarrhea - Fatigue or weakness - tingling in hands and feet
29
Functions of folate
- Needed to make DNA and other generic material | - Division of cells
30
Functions of vitamin B12
Helps keep nerves and blood cells healthy Can prevent a type of anemia called megablastic anemia
31
Water soluble vitamins
- 8 B vitamins - Vitamin C - Choline
32
Functions of vitamin C
- Collagen synthesis - Coenzyme in biological reactions - antioxidant Cure for the cold is a myth
33
Possible causes of vitamin deficiency (6)
- Inadequate intake - Decreased absorption - Decreased utilization in cells - Increased requirements (growth or pregnancy) - Increased breakdown (alcohol or prescription drugs) - Increased losses and excretion
34
Thiamin functions
AKA Vitamin B1 Coenzyme Synthesis of RNA and DNA Production of neurotransmitters
35
Food sources of thiamin
- Whole grain - Fish - Meat
36
Thiamin deficiency
Beriberi and wernicke korsakoff syndrome Especially needed for alcoholics
37
Niacin functions
AKA B3 - Energy metabolism - synthesis of glucose, fatty acids and cholesterol - DNA Repair - Cell signaling
38
Niacin food sources
Found in fish, chicken, beef and turkey (also legumes, nuts snd seeds)
39
Niacin deficiency
Pellagra - Fatigue - Dermatitis - Diarrhea - mental deterioration - death
40
Niacin toxicity
- Flushing - Gastrointestinal - Liver damage
41
Riboflavin functions
AKA B2 | Helps with energy metabolism
42
Food sources of riboflavin
- Eggs - Milk - Fortified cereal - Mushrooms
43
Riboflavin deficiency
- Cracks and redness of the lips and corners of mouth - Swelling mouth - sore throat
44
Functions of b6
AKA Pyridoxine - metabolizes tryptophan to niacin - production of hemoglobin and neurotransmitters - Acts as coenzyme to help release glucose from glycogen
45
Sources of B6
- Cereal - Potato - Banana - pork
46
Vitamin B6 deficiency symptoms
- Anemia - impaired immune function - weakness - Dermatitis - neurological disorders
47
Vitamin B6 toxicity
- Pain and numbness | - sometimes permanent Neurological effects
48
Pantothenic acid sources and functions
In almost all food - Helps with energy - synthesizes fatty acids, cholesterol and teo neurotransmitters
49
Functions, deficiency and toxicity of Choline
Functions: Forms neurotransmitters, works with folate and helps with phospholipids in the cell membranes Deficiency: liver damage Toxicity: Fishy body odor
50
Functions of water soluble vitamins
- Blood health - Coenzyme functions - Nerve and muscle - energy - DNA and RNA - Antioxidants
51
What is a dietary supplement?
- Any food or substance that supplements the diet and contains one or more dietary ingredients
52
Who benefits from dietary supplements
- Infants and children - Pregnant women - vegans - Those who do not consume dairy - Those on a restricted diet
53
What is intrinsic factor?
A protein made in the stomach that is needed to absorb B12
54
What is precursor or pro-vitamin?
A substance that is converted into a vitamin within an organism
55
What is a coenzyme?
Small molecules that bind with protein molecules and form active enzymes
56
What vitamins act as coenzymes?
All water soluble vitamins plus vitamin A and K that are fat soluble
57
What are free radicals?
Has to do with the atoms shell and stability If the shell is not full it will bond with other atoms called free radicals If this continues it will cause oxidative stress
58
What can free radicals cause?
- nervous system disease - cardiovascular disease - autoimmune disorders - cataracts - Aging - diabetes
59
How does an antioxidant work?
Free radical fighters - they give electrons to free radicals without turning into electron scavengers themselves - also repair DNA and maintain healthy cells
60
Name the 3 antioxidant cells
- Vitamin C - Beta-carotene - Vitamin E
61
Define bioavailability
Enters into circulation and therefor is able to have an active effect
62
DSHEA
Dietary Supplement Health and Education Act - illegal to market products that are adulterated or misbranded - Cannot make false claims like natural or therapeutic
63
What is the USP?
United States Pharmacopeia
64
Cooking tips to preserve vitamins
- Keep skin on - Avoid reheating food - Use minimal amount of cooking oil - Choose steaming over boiling - cut veggies into large chunks

Intro To Nutrition (19 decks)

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