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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
Q

Folate deficiency symptoms

A
  • Pale skin
  • Decreased appetite
  • Grouchy
  • Lack of energy
  • Diarrhea

(No toxicity for this one)

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26
Q

Sources if vitamin B12

A
  • Meat
  • Milk
  • eggs
  • Cheese
27
Q

Deficiency symptoms of vitamin B12

A
  • Pale yellow tinge to skin
  • Mouth ulcers
  • Depression
  • Disturbed vision
  • pins and needles
28
Q

Toxicity symptoms of b12

A
  • Headache
  • Diarrhea
  • Fatigue or weakness
  • tingling in hands and feet
29
Q

Functions of folate

A
  • Needed to make DNA and other generic material

- Division of cells

30
Q

Functions of vitamin B12

A

Helps keep nerves and blood cells healthy

Can prevent a type of anemia called megablastic anemia

31
Q

Water soluble vitamins

A
  • 8 B vitamins
  • Vitamin C
  • Choline
32
Q

Functions of vitamin C

A
  • Collagen synthesis
  • Coenzyme in biological reactions
  • antioxidant

Cure for the cold is a myth

33
Q

Possible causes of vitamin deficiency (6)

A
  • Inadequate intake
  • Decreased absorption
  • Decreased utilization in cells
  • Increased requirements (growth or pregnancy)
  • Increased breakdown (alcohol or prescription drugs)
  • Increased losses and excretion
34
Q

Thiamin functions

A

AKA Vitamin B1
Coenzyme
Synthesis of RNA and DNA
Production of neurotransmitters

35
Q

Food sources of thiamin

A
  • Whole grain
  • Fish
  • Meat
36
Q

Thiamin deficiency

A

Beriberi and wernicke korsakoff syndrome

Especially needed for alcoholics

37
Q

Niacin functions

A

AKA B3

  • Energy metabolism
  • synthesis of glucose, fatty acids and cholesterol
  • DNA Repair
  • Cell signaling
38
Q

Niacin food sources

A

Found in fish, chicken, beef and turkey (also legumes, nuts snd seeds)

39
Q

Niacin deficiency

A

Pellagra

  • Fatigue
  • Dermatitis
  • Diarrhea
  • mental deterioration
  • death
40
Q

Niacin toxicity

A
  • Flushing
  • Gastrointestinal
  • Liver damage
41
Q

Riboflavin functions

A

AKA B2

Helps with energy metabolism

42
Q

Food sources of riboflavin

A
  • Eggs
  • Milk
  • Fortified cereal
  • Mushrooms
43
Q

Riboflavin deficiency

A
  • Cracks and redness of the lips and corners of mouth
  • Swelling mouth
  • sore throat
44
Q

Functions of b6

A

AKA Pyridoxine

  • metabolizes tryptophan to niacin
  • production of hemoglobin and neurotransmitters
  • Acts as coenzyme to help release glucose from glycogen
45
Q

Sources of B6

A
  • Cereal
  • Potato
  • Banana
  • pork
46
Q

Vitamin B6 deficiency symptoms

A
  • Anemia
  • impaired immune function
  • weakness
  • Dermatitis
  • neurological disorders
47
Q

Vitamin B6 toxicity

A
  • Pain and numbness

- sometimes permanent Neurological effects

48
Q

Pantothenic acid sources and functions

A

In almost all food

  • Helps with energy
  • synthesizes fatty acids, cholesterol and teo neurotransmitters
49
Q

Functions, deficiency and toxicity of Choline

A

Functions: Forms neurotransmitters, works with folate and helps with phospholipids in the cell membranes

Deficiency: liver damage
Toxicity: Fishy body odor

50
Q

Functions of water soluble vitamins

A
  • Blood health
  • Coenzyme functions
  • Nerve and muscle
  • energy
  • DNA and RNA
  • Antioxidants
51
Q

What is a dietary supplement?

A
  • Any food or substance that supplements the diet and contains one or more dietary ingredients
52
Q

Who benefits from dietary supplements

A
  • Infants and children
  • Pregnant women
  • vegans
  • Those who do not consume dairy
  • Those on a restricted diet
53
Q

What is intrinsic factor?

A

A protein made in the stomach that is needed to absorb B12

54
Q

What is precursor or pro-vitamin?

A

A substance that is converted into a vitamin within an organism

55
Q

What is a coenzyme?

A

Small molecules that bind with protein molecules and form active enzymes

56
Q

What vitamins act as coenzymes?

A

All water soluble vitamins plus vitamin A and K that are fat soluble

57
Q

What are free radicals?

A

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
Q

What can free radicals cause?

A
  • nervous system disease
  • cardiovascular disease
  • autoimmune disorders
  • cataracts
  • Aging
  • diabetes
59
Q

How does an antioxidant work?

A

Free radical fighters

  • they give electrons to free radicals without turning into electron scavengers themselves
  • also repair DNA and maintain healthy cells
60
Q

Name the 3 antioxidant cells

A
  • Vitamin C
  • Beta-carotene
  • Vitamin E
61
Q

Define bioavailability

A

Enters into circulation and therefor is able to have an active effect

62
Q

DSHEA

A

Dietary Supplement Health and Education Act

  • illegal to market products that are adulterated or misbranded
  • Cannot make false claims like natural or therapeutic
63
Q

What is the USP?

A

United States Pharmacopeia

64
Q

Cooking tips to preserve vitamins

A
  • 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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