Chapter 2 Flashcards
Vitamins
- Vitamins are organic substances.
- Plants manufacture vitamins during photosynthesis.
Water-soluble vitamins
Vitamin C and B-complex
Fat soluble vitamins characteristics
- Dissolve and stored in the body’s fatty tissues
- Dietary lipids are a source of fat-soluble vitamins.
- Should not be consumed in excess without medical
supervision - Are not excreted easily from the body
Water-soluble vitamins characteristics
- Act largely as coenzymes
- Disperse readily in the body fluids
- Excess intake is voided in the urine.
- Marginal deficiencies could develop within about 4 weeks of
inadequate intake.
Vitamins functions
- Serve as essential links and regulators in numerous metabolic reactions that release energy from food
- Regulate metabolism
- Control process of tissue synthesis
- Protect the cells’ plasma membrane
Dietary Reference Intakes (DRIs) examples
- Recommended Daily Allowance
- Estimated Average Requirement
- Adequate Intake
-Tolerable Upper Intake Level
Recommended Dietary Allowance (RDA)
The average daily nutrient intake level sufficient to meet the requirement of nearly 97–98% of healthy individuals in a particular life stage and gender group
Estimated Average Requirement (EAR)
Average level of daily
nutrient intake to meet the requirement of one half of the
healthy individuals in a particular life stage and gender group
Adequate Intake (AI)
Provides an assumed adequate
nutritional goal when no RDA exists.
What is a free radical?
is a highly chemically reactive atom or molecule that contains at least one unpaired electron in its outer valence shell.
An accumulation of free radicals causes what?
increases the potential for
cellular damage (oxidative stress)
What vitamins are anti-oxidants?
Vitamins A, C, E, and β-carotene
What anti-oxidants serve as disease protection?
- Isothiocyanates
- Lutein and zeaxanthin
- Lycopene
- Vitamin E
Isothiocyanates function
natural detoxifier
Lutein and zeaxanthin function
protect eye health
Lycopene fucntion
decreases the risk for heart disease and cancer
Vitamin E function
neutralizes harmful compounds
Homocysteine characteristics/function
- All individuals produce homocysteine.
- It normally converts to other nondamaging amino acids.
- Three B vitamins, folate, B6
, and B12, facilitate the
conversion. - If the conversion slows due to vitamin deficiency,
homocysteine levels increase and promote cholesterol’s
damaging effects on the arterial lumen
How many minerals are there?
22
How many major/essential minerals are there?
7
Required amount of major minerals
> 100 mg daily
Required amount of trace minerals
<100 mg daily)
What is the general function of minerals?
- Provide structure in the formation of bones and teeth
- Help to maintain normal heart rhythm, muscle contractility, neural conductivity, and acid–base balance
- Regulate metabolism by becoming constituents of
enzymes and hormones that modulate cellular activity
What factor affect mineral bioavailability?
- Type of food
- Mineral–mineral interaction
- Vitamin–mineral interaction
- Fiber–mineral interaction
Defne Osteoporosis
is the loss of bone, with a bone density more than 2.5 standard deviations below normal for age
and sex.
Define Osteopenia
is a midway condition where bones weaken with increased risk of fracture.
What are the 6 principles for promoting bone health?
- Specificity
- Overload
- Initial values
- Diminishing returns
- More not necessarily better
- Reversibility
What is the Female Triad?
The Triad usually begins with disordered eating and leads
to amenorrhea and then osteoporosis.
How does the Female Triad affect menstruation?
Women who train intensely and cut calories below energy requirements may adversely affect menstruation
What is Oligomenorrhea?
irregular cycles
What is Amenorrhea?
cessation of menstruation
What is the Treatment for Athletic Amenorrhea: Nonpharmacologic approaches?
- Reduce training level by 10–20%
- Gradually increase total energy intake
- Increase body weight by 2–3%
- Maintain daily calcium intake at 1500 mg
What are the functions of Phosphorus?
- Combines with lipids to form phospholipids, part of the
cell membrane - Phosphate enzymes regulate cellular metabolism
- Participates in buffering acid end products of energy
metabolism
What are the functions of Magnesium?
- Helps to regulate metabolism
- Vital role in glucose metabolism
- Participates as a cofactor in the breakdown of glucose,
fatty acids, and amino acids during energy metabolism - Affects the synthesis of lipids and proteins
- Allows the neurologic system to function properly
What percent of American women are iron insufficient?
40%
What are the side effects of iron deficiency anemia?
- sluggishness
- loss of appetite
- a decreased ability to sustain even mild activity
- negatively affects aerobic exercise performance and the ability to perform heavy training
Heme iron
iron from animals
- 10–35% absorption by the intestines
Nonheme iron
plant-based iron
- 2–10% absorption by the intestines
What increases the absorption of nonheme iron?
Both vitamin C and moderate physical activity increase
Sports Anemia
- Reduced hemoglobin levels approaching clinical anemia
- Caused by intense training
- Hemoglobin becomes diluted because of an increase in
plasma volume.
Define Electrolytes
Electrically charged particles dissolved in body fluids
What are the electrolytes?
- Sodium
- Potassium
- Chlorine
What are the functions of electrolytes?
- Establish the proper electrical gradient across cell membranes
- Modulate fluid exchange within the body’s fluid compartments
- Regulate the acid and base qualities of body fluids
One-third of individuals with hypertension have hypertension induced by what?
Sodium-induced hypertension
What is The Dietary Approaches to Stop Hypertension (DASH)?
focuses on vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts.
What is and what causes hyponatremia?
low blood levels of sodium
- A low-sodium diet and excessive perspiration can result in hyponatremia
Water makes up what percent of the total body weight?
40% -70%
Muscle contains what percent of water?
67% - 75%
Fat contains what percent of water?
50%
What percent of the total body water is in the intracellular compartment?
62%
What percent of the total body water is in the extracellular compartment?
38%
What are the functions of water?
- Provides structure and form to the body
- Regulates temperature
- Provides a medium for substances to interact
chemically - Transports oxygen and nutrients
Where does the average daily water intake come from?
- Liquid: about 1.2 L
- Food: about 1.0 L
- Metabolic water: about 0.3 L
Where does the average daily water loss come from?
- Urine: about 1–1.5 L
- Insensible perspiration: about 0.50–0.70 L
- Water vapor in expired air: about 0.25–0.30 L
- Feces: about 0.10 L
