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nutrition > chapter 7 > Flashcards

chapter 7 Flashcards

1
Q

what are the causes of vitamin loss?

A

air, water, heat

air- storing cut vegies
water- boiling
heat- cooking

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2
Q

what is deficiency?
where is it common?
are the symptoms overt or cover?

A

extremely low intake
developing countries
overt (obvious)

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3
Q

what is inadequacy?
where is it common?
are the symptoms overt or cover?

A

moderately low intake
developed countries
covert (subtle)

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4
Q

what are common symptoms with vitamin inadequacy?

A

fatigue, compromised immunity, impaired cognitive function (attentin, memory, mood)

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5
Q

what are common diseases with vitamin inadequacy?

A

cancer, heart disease, diabetes, osteoperosis

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6
Q

what are the under-consumed nutrients?

A

A, E, C, K

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7
Q

which inadequacy is linked to a specific disease?

A

vitamin D - osteoperosis

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8
Q

what are free radicals?

A

unstable molecules that damage cells

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9
Q

how do antioxidants help take care of free radicals?

A

they help neutralize the free radical

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10
Q

what is oxidative stress?

A

process of the free radical doing damage to cells

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11
Q

what diseases are accelerated by oxidative stress?

A

heart disease, arthritis, cancer, dementia, diabetes

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12
Q

what creates the free radicals that cause oxidative stress?

A

sugar, illness, stress, lack of sleep, air pollution, consumption of meat

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13
Q

why is the sugar in an orange better than processed sugar in a donut?

A

sugar in orange comes packaged with antioxidants

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14
Q

where do antioxidants come from?

A

micronutrients in plant foods, especially those with bright colors

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14
Q

how much antioxidants do Americans get compared to what they need just to balance the oxidative stress of digestion?

A

they get half the antioxidants needed just to balance oxidative stress of digestion

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14
Q

if you done eat enough, where does your body get the antioxidants that you need at any given meal?

A

stored antioxidants

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14
Q

what is oxidative debt?

A

using more stored than consumed

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15
Q

why not just take an antioxidant supplement instead?

A

they may increase cancer risk in smokers - they need to work with micronutrients in the food

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16
Q

anthocyanin

A

comes from color of fruit/vegies (blue, purple, red)

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17
Q

what vitamins are fat-soluble?
more or less likely to be toxic?
absorbed to the blood or lymph?

A

A, D, E, K
more likely (stored in body)
lymph

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18
Q

what vitamins are water-soluble?
more or less likely to be toxic?
absorbed to the blood or lymph?

A

all B vitamins + C
less likely (only stored for short time, except B12)
blood

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19
Q

which fat soluble vitamin is filtered out, so not stored in the body?

A

K

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20
Q

which water soluble vitamin is not filtered out, so stored in body, for several years?

A

B12

21
Q

if you ate a plant based, fat free diet that was high in all the essential nutrients, what vitamins will be compromised?

A

A, D, E, K; they need fat in order to be absorbed

22
Q

what is a provitamin?

A

something you eat that can be made into a vitamin

23
Q

what is the advantage of getting provitamins?

A

it is there if you need it

24
Q

what is the provitamin for:
-Vitamin A:
-Vitamin D:
-Niacin:

A

-beta carotene
-UV rays, cholesterol in skin
-tryptophan

25
Q

which vitamins carry the highest toxicity?

A

A and D

26
Q

what are some foods that would have high beta carotene?

A

carrots, oranges, spinach, cantelope… dary leafy greens, and orange fruits/veggies)

27
Q

which vitamins are antioxidants?

A

beta carotene
vitamin C
vitamin E

27
Q

what are the reasons that you may need to take a Vitamin D supplement?

A

-dark skin
-not enough sun exposure
-older in age
-live in northern latitude

28
Q

a deficiency in vitamin A can cause what?

A

night blindness
xerophthalmia

29
Q

a deficiency in beta carotene can cause what?

A

macular degeneration (losing vision)

30
Q

a deficiency in vitamin D can cause what?

A

osteoporosis

31
Q

a deficiency in folate can cause what?

A

macrocytic anemia and birth defects like spina bifida

32
Q

a deficiency in vitamin B12 can cause what?

A

macrocytic anemia and pernicious anemia

33
Q

a deficiency in thiamin can cause what?

A

wernicke-korsakoff, beriberi

34
Q

a deficiency in niacin can cause what?

A

pellagra

35
Q

a deficiency in vitamin k can cause what?

A

osteoporosis

36
Q

what nutrients are added to enriched flower?

A

thiamin, niacin, riboflavin, folate, iron

37
Q

what are the symptoms for pellagra?

A

the d’s
dermatitis, diarrhea, dementia, death

38
Q

where was pellagra commonly found in the 19th century and why?

A

the south because people ate cornbread and the grains were mainly cornbread

39
Q

what vitamin promotes bleeding?

A

vitamin K

40
Q

what vitamin boosts iron absorportion?

A

vitamin C

41
Q

what vitamin is not found in plant foods?

A

b12

42
Q

what vitamin is mainly seen as a deficiency for refugee populations?

A

thiamin

43
Q

what deficiency disease do refugees get?

A

berberi

44
Q

what vitamin is critical for fetus development?

A

folate

45
Q

people taking blood thinner medications should not supplement with ….

A

vitamins k and e since they blood thinner medications are designed specifically for your type of blood and the vitamins could disrupt that level.

46
Q

what vitamin is an anti coagulant (anti blood clots)

A

vitamin e

47
Q

what vitamin may you be deficient in based on your age besides vitamin d?

A

b12- you need HCL to absorb it, and old people dont make as much HCL (this is very common)

48
Q

is intrinsic factor for the absorption of vitamin b12 common?

A

no, it is rare

49
Q

leafy greens are rich in which vitamins?

A

e, beta-carotene, k, riboflavin, folate

50
Q

what vitamin promotes collagen synthesis?

A

c

51
Q

what vitamins are antioxidants?

A

beta-carotene, c, e

52
Q

what vitamin deficiency is scurvy

A

vitamin c

nutrition (25 decks)

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