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FDSC 200 > Chapter 13: Micronutrients: Vitamins and Minerals > Flashcards

Chapter 13: Micronutrients: Vitamins and Minerals Flashcards

1
Q

What are Vitamins?

A

Vitamins are organic compounds needed in small amounts in the diet to help regulate body processes

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2
Q

If vitamins are missing what happens to enzyme reactions?

A

Enzyme reactions are slowed or stopped and body processes impaired if vitamins are missing

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3
Q

How do Scientists identify Vitamins?

A

Scientists gave vitamins names, letters, or numbers to identify them

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4
Q

What are Fat-Soluble Vitamins?

A

Have a nonpolar molecular structure and dissolve in fats and oils
- Include Vitamins A, D, E and K

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5
Q

What are Water-Soluble Vitamins?

A

are polar and dissolve in water and water-based liquids

- Include the B vitamins and Vitamin C

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6
Q

What are some examples of Fat-Soluble Vitamins?

A
  1. Bile from the liver is needed for digestion
  2. A surplus is stored in the liver and in fatty tissue for future use
  3. They cannot be easily excreted once absorbed
  4. Megadoses can build up to poisonous
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7
Q

What is Vitamin A (Fat-Soluble Vitamin A)?

A
  • Aids in night vision
  • Maintains healthy skin and internal lining of lungs and digestive tract
  • Ensures proper immune system function
  • Ensures production and regulation of hormones
  • Breaks down bone for reshaping during growth
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8
Q

Vitamin A is found in 2 basic forms in food?

A
  1. Retinol is the active form of Vitamin A and is found in liver, eggs, butter, milk and cheese
  2. A precursor for retinol, found in orange and dark green fruits and vegetables is called Beta-Carotene
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9
Q

What is Vitamin D (Fat-Soluble Vitamin D)?

A
  • Can be made by the body with the help of the Vitamin D precursors cholecalciferol and ergocalciferol
  • Teams with other nutrients to regulate calcium levels and form bones and teeth
  • Is available in butter, cream, egg yolks and fatty fish and by exposing the skin to sunlight
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10
Q

What is Vitamin E (Fat-Soluble Vitamin E)?

A
  • An important antioxidant that quickly reacts with oxygen, preventing damage to body tissues
  • Found in vegetable oils, whole grains, avocados, nuts, and seeds
  • Not heat stable so foods that are fried have little vitamin E remaining
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11
Q

What is Vitamin K (Fat-Soluble Vitamin K)?

A
  • Necessary for production of proteins involved in blood clotting
  • Produced by bacteria in the intestines
  • Found in liver and dark leafy greens
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12
Q

What are some examples of Water-Soluble Vitamins?

A

These vitamins cannot be stored in the body since they dissolve in water

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13
Q

Where are excess quantities of Water-Soluble Vitamins excreted?

A

Excess quantities are excreted in urine, making it impossible to receive toxic doses of water-soluble vitamins

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14
Q

What are B-Complex Vitamins (Water-Soluble B-Complex Vitamins?

A
  1. Act as coenzymes in reaction throughout the body

2. Are found in leafy greens, legumes, pork, whole grains, eggs, fish and milk

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15
Q

What are The B-Complex Vitamins specializations?

A
  1. Vitamin B1 helps nerve and muscle function

2. Vitamin B2 promotes healthy skin and eyesight

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16
Q

What are the functions of the B-Complex Vitamin?

A
  • Vitamin B3 keeps the skin and nervous system healthy and promotes normal digestion
  • Pantothenic Acid promotes growth and helps synthesize vital substances
  • Biotin helps the body make fats and glycogen
  • Vitamin B6 promotes healthy immune systems and helps make hemoglobin
  • Folate helps cells divide to form new cells
17
Q

What is Vitamin C (Water-Soluble Vitamin C)?

A
  • Is called Ascorbic Acid
  • Helps produce connective tissue
  • Helps protect against infections
  • Helps the body absorb iron and calcium
  • Serves as an antioxidant
  • Is found in citrus fruits, cantaloupe, tomatoes, strawberries, broccoli
18
Q

What are Minerals?

A

Minerals have the simplest structure of all nutrients because they are elements

19
Q

What are the 2 categories of Minerals?

A
  1. Major Minerals: are needed in amounts of 100mg or more per day
  2. Trace Minerals: are needed in amounts of less than 100mg per day
20
Q

Every whole grain kernel consists of 3 parts, what are they?

A
  1. Bran
  2. Endosperm
  3. Germ
21
Q

Each part of whole grain kernel provides what?

A

provides different nutrients and other components that contribute to the heath promoting benefits of whole grains

22
Q

Whole grain foods contain what?

A

Whole grain foods contain all of these parts in the same amounts of originally present processing

23
Q

Refined grains are mainly composed of what?

A

Refined grains are mainly composed of only the endosperm portion of the grain

24
Q

What does the milling process do?

A

It removes most of the bran and some germ, along with the majority of fibre, vitamins, minerals, antioxidants and phytochemicals

25
Q

As much as 75% of phytochemicals (phytonutrients) are lost in what?

A

are lost in the refining process

26
Q

What is Enrichment?

A

is the process of restoring some nutrients removed from refined grain products during processing

27
Q

What Laws were passed to prevent deficiencies?

A
  • 1930s: Naicin, thiamin, riboflavin and iron were first added to processed flour
  • 1996: Folic acid was first added to grain and cereal products
28
Q

Grain Enrichment does not replace what?

A

Grain enrichment does not replace many of the nutrients found in whole grains

29
Q

What is Fortification?

A

adding nutrients to food to correct a nutritional deficiency

30
Q

What is a Fortificant?

A

A fortificant is the nutrient that is being added to the food

31
Q

What is The Food Vehicle?

A

The food vehicle is the specific food to which a fortificant is added
ie) include iodine in salt, vitamin D in milk, calcium in orange juice, vitamin A in rice

32
Q

What are some Factors Affecting Nutrient Stability?

A
  1. Heat: Vitamins A, B1, C and E are not heat stable
  2. Oxygen: Vitamins C, E, and Beta-Carotene are damaged by oxygen
  3. Water Activity Level (Aw): affects the stability of Vitamins A and C
33
Q

What are some Non-Nutritive Functions of Vitamins and Minerals include?

A
  1. Vitamins C as an enzyme inhibitor
  2. Calcium as a stabilizer in tofu and canned vegetables
  3. Salt as a preservative and flavour enhancer in processed foods
  4. Iodine as a dough conditioner
34
Q

How food is prepared determines what?

A

How food is prepared determines how much damage is done to its nutritional value

35
Q

What is done to reduce nutrient losses?

A
  1. Rinse fresh foods rather than soaking them

2. Keep foods in large pieces to reduce the size of surface area exposed to light, air, and water

36
Q

What are some methods to reduce nutrient loss at home?

A
  • Cut up fruits and vegetables just before cooking or serving
  • Choose stainless steel, glass, and aluminum cookware for foods that are easily oxidized
  • Avoid adding acids or alkalis to vegetables
  • Choose steaming over boiling and use the cooking water in soups, gravies, or sauces

FDSC 200 (15 decks)

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