Chapter 13: The Micronutrients: Vitamins and Minerals Flashcards
Define vitamins.
organic compounds needed in small amounts in the diet to help regulate body processes
How are enzyme reactions affected by vitamins?
Enzyme reactions are slowed or stopped and body processes impaired if vitamins are missing
Define fat-soluble vitamins.
Have a nonpolar molecular structure and
dissolve in fats and oils
Define water-soluble vitamins.
Are polar and dissolve in water and water-based liquids
Name the fat-soluble and water-soluble vitamins.
Fat: A, D, E, K
Water: B vitamins, C
Name 5 functions of vitamin 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
What are the 2 basic forms of vitamin A found in food?
- Retinol (active form)
- Beta-carotene (precursor for retinol)
Name sources of retinol.
liver, eggs, butter, milk, and cheese
Name sources of B-carotene.
found in orange and dark green fruits and vegetables
How can vitamin D be made by the body?
with the help of the vitamin D precursors cholecalciferol and ergocalciferol
What is the function of Vitamin D?
teams with other nutrients to regulate calcium levels and form bones and teeth
Name sources of vitamin D.
butter, cream, egg yolks, and fatty fish and by exposing the skin to sunlight
How does vitamin E prevent damage to body tissue?
an important antioxidant that quickly reacts with oxygen, preventing damage to body tissues
Name sources of vitamin E.
vegetable oils, whole grains, avocados, nuts, and seeds
What is the function of vitamin K?
necessary for production of proteins involved in
blood clotting
What is vitamin K produced by?
bacteria in the intestines
Where is vitamin K found?
liver and dark leafy greens
Which vitamins cannot be stored in the body? Why?
- Water soluble
- Since they dissolve in water
Why is it impossible to overdose on water-soluble vitamins?
Since excess quantities are excreted in urine
What is the function of vitamins from the B-complex?
act as coenzymes in reactions throughout the
body
Where are B vitamins found?
Leafy greens, legumes, pork, whole grains, eggs, fish, and milk
What is the function of vitamin B1?
Helps nerve and muscle functions
What is the function of vitamin B2?
promotes healthy skin and eyesight
What is the function of vitamin B3?
keeps the skin and nervous system
healthy and promotes normal digestion
What is the function of pantothenic acid?
promotes growth and helps synthesize vital substances
What is the function of biotin?
helps the body make fats and glycogen
What is the function of vitamin B6?
promotes healthy immune systems
and helps make hemoglobin
What is the function of folate?
helps cells divide to form new cells
What is another name for vitamin C?
Ascorbic acid
Name 4 functions of vitamin C.
– helps produce connective tissue
– helps protect against infections
– helps the body absorb iron and calcium
– serves as an antioxidant
Name sources of vitamin C.
citrus fruits, cantaloupe, tomatoes, strawberries, broccoli
Which substances have the simplest structure? Why?
Minerals because they are elements
Name the 2 categories of minerals.
- Major minerals
- Trace minerals
Define major minerals.
are needed in amounts of
100 mg or more per day
Define trace minerals.
are needed in amounts of less than 100 mg per day
Define enrichment.
the process of restoring some nutrients removed from refined grain products during processing
Name 2 laws that were passed to prevent deficiencies.
– 1930s—Niacin, thiamin, riboflavin, and iron
were first added to processed flour
– 1996—Folic acid was first added to grain and cereal products
Define fortification.
adding nutrients to food to correct a nutritional deficiency
Define a fortificant.
the nutrient that is being added to the food
Define the food vehicle.
the specific food to which a fortificant is added
Give examples of fortification.
- iodine in salt
- vitamin D in milk
- calcium in orange juice
- vitamin A in rice
Name 3 factors affecting nutrient stability.
1) Heat
2) Oxygen
3) Water activity levels
Which vitamins are not heat stable?
Vitamins A, B1, C, and E
Which vitamins are damaged by oxygen?
Vitamins C, E, and B-carotene
Name 4 non-nutritive functions of vitamins and minerals.
– vitamin C as an enzyme inhibitor
– calcium as a stabilizer in tofu and canned
vegetables
– salt (sodium and chloride) as preservative and flavor enhancer in processed foods
– iodine as a dough conditioner
Name 2 ways to reduce nutrient losses.
– rinse fresh foods rather than soaking them
– keep foods in large pieces to reduce the size of surface area exposed to light, air, and water
– 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
