Chapter 8 Flashcards

1
Q

T/F The most important role that vitamins play is providing energy.

A

False

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2
Q

T/F You can’t overdose on vitamins because the body excretes them in urine

A

False, but you can with fat soluble vitamins

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3
Q

T/F Vitamin C prevents colds

A

False

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4
Q

T/F Fresh vegetables contains more vitamins than frozen vegetables

A

False, same if cooked correctly

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5
Q

T/F nutrients are absorbed equally as well from supplements

A

False

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6
Q

T/F Vitamin D is also known as the sunshine vitamin because the body can make vitamin D with the help of sunlight

A

True

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7
Q

how many Americans will use vitamins regularly?

A

4/10 americans

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8
Q

cost of vitamin suplements

A

3 billion

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9
Q

are vitamins well regulated?

A

not currently

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10
Q

difference between nature and synthetic?

A

no difference

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11
Q

megadose

A

intakes greater than 10 times the RDA

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12
Q

who might need a supplement?

A
  1. children (picky)
  2. pregnant and lactating
  3. elderly (don’t eat enough)
  4. immune comprimised
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13
Q

Product testing criteria

A

identity
potency
purity
bioavailability

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14
Q

brand Labels that you should buy for vitamins?

A

USP

Consumer Lab`

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15
Q

who’s responsible for making sure a supplement is safe, accurate, and honest?

A

supplement manufacturer

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16
Q

when is FDA responsible for taking action against any unsafe dietary supplement?

A

After it reaches market

17
Q

Where do people get their information from usually?

A

Family and Friends (40%)
Product labels (28%)
Magazines (13%)

18
Q

Phytochemical

A

Plant compounds/chemicals which appear to fight diseases (antioxidants)

19
Q

antioxidant phytochemical

A

flavonoids and other phenols (fruits, soy, red, wine, green tea, soy)

carotenoids (beta carotene lycopene)

20
Q

Functional Food

A

food that may provide an additional physiological benefit

oj

21
Q

antioxidants

A

compounds that prevent or inhibits oxidation of another substance by being oxidized itself.

deactivates free radicals that damage cells and promote chronic disease

22
Q

nutrients classified as antioxidants

A

beta carotene
vitamin C
vitamin E
Sulfur and selenium

23
Q

are vitamins organic?

what does this mean?

A

Yes, they can be destroyed by light, oxidation, cooking, and storage

24
Q

how to minimize nutrient losses?

A

not reheating food
leave skin on
minimal cooking water
retain and reuse cooking water

25
Q

water soluble vitamins

A

B and C
absorbed directly into blood and travel freely
excreted in urine

26
Q

fat soluble vitamins

A

A,D,E, and K
absorbed into lymph, then by blood
require protein carriers, stored in fat cells

27
Q

B vitamins

A
thiamin
riboflavin
niacin
B-6
pantothenic acid
biotin
folate
B-12
28
Q

what are B vitamins involved in?

A
  1. energy production during exercise
  2. produce red blood cells for protein synthesis and tissue repair
  3. maintain CNS
29
Q

Deficiency of B-12 or folate result in?

A

anemia and reduced endurance performance

30
Q

foods rich in vitamin B?

A
milk
cheese
meat
fish
dark green veggies
31
Q

Vitamin D required for?

A
  1. adequate calcium absorption
  2. regulation of serum calcium and phosphorous levels
  3. promote bone health
32
Q

foods rich in vitamin D

A

fish
eggs
fortified foods

33
Q

Vitamins C, E, and Beta Carotene function?

A
  1. protect cell membrane from oxidative damage

2. reduces inflammation and muscle soreness

34
Q

how much vitamin c should athletes have?

A

100-1000 mg vit c daily

35
Q

vitamin C,E, and beta carotene food sources

A

dark leafy greens, sweet potatoes, carrots, red + yellow peppers, broccoli, peanuts, seeds

36
Q

to maintain a steady supply of glucose to body cells, the process of _____ frees glucose from its storage form in the muscle and liver.

A

glycogenolysis

37
Q

T/F oxidation of an amino acid via citric acid cycle yields just as much ATP as oxidation of glucose

A

False

38
Q

T/F protein consumed in excess of body needs will be stored as amino acids in skeletal muscle

A

false