Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

MHS 1600 > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

How many known vitamins are there?

A

14

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are the fat-soluble vitamins?

A
  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What are the water-soluble vitamins?

A 
• B-complex vitamins
□ Thiamine (vitamin B1)
□ Riboflavin (vitamin B2)
□ Niacin (Vitamin B3)
□ Vitamin B6 (pyridoxine)
□ Folate
□ Vitamin B12
□ Biotin
□ Pantothenic acid
• Vitamin C
• Choline (vitamin-like compound)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are the B Vitamins?

A
  • thiamine
  • riboflavin
  • niacin
  • vitamin B6
  • folate
  • vitamin B12
  • biotin
  • pantothenic acid
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are vitamins?

A
  • Organic compounds (Contain both carbon-carbon and carbon-hydrogen bonds)
  • Micronutrients
  • Essential nutrients (must be consumed in the diet)
  • Individual units
  • Are not a source of energy (calories)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Why are vitamins needed?

A

to extract energy from macronutrients

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

How are vitamins classified?

A

according to their solubility

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What does solubility determine?

A

how vitamins are absorbed and transported in body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What does a vitamin’s solubility affect?

A

where vitamins are stored and risk for toxicity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What are some common characteristics of fat-soluble vitamins?

A
  • Insoluble in water
  • Dissolve in lipids
  • Small amounts needed
  • Absorption in small intestine
  • Leave small intestine in chylomicrons
  • Stored in tissue
  • Potential for toxicity
  • Often present in fatty portion of foods
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is Vitamins A’s primary function?

A

vision and cell differentiation, function as hormones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is Vitamin D’s primary function?

A

bone growth and maintenance, cell development, immunity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is Vitamin E’s primary function?

A

antioxidant

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is Vitamin K’s primary function?

A

blood clotting and bone formation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

How is vitamin D produced?

A

in the skin from cholesterol adn exposure to UV light

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is Vitamin D’s nickname?

A

sunshine vitamin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Why is it essential to consume vitamin D?

A

insufficient sun exposure

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Can Vitmain D be consumed through the diet?

A

yes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

How can vitamin D be activated in the body?

A

Must be activated in the kidneys and liver to function in the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What are the richest sources of vitamin D?

A

fatty fish and fish liver oil

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Does Vitamin D occur naturally in many foods?

A

no, besides fish

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What is the most common source of Vitamin D in the US Diet?

A

fortified foods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What does Vitamin D primarily function as?

A

a hormone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What are the functions of Vitamin D in the body?

A
  • Acts as a hormone
  • Helps bone growth and maintenance
  • Regulates calcium metabolism
    * Blood levels
    • Absorption
    • Excretion
  • Regulates the synthesis of certain proteins
  • Possibly regulates cardiovascular function
  • Ongoing research of other roles in the body
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

What groups are at risk of Vitamin D deficiency?

A
  • avoid vitamin-D fortified foods
  • people with dark skin
  • inadequate sun exposure
  • exclusively breast-fed infants
  • elderly
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Is Vitamin D a nutrient of concern?

A

yes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Why are the elderly at risk of vitamin D deficiency?

A

○ Reduced ability to synthesize vitamin D
○ Reduced sun exposure
○ Potential diminished intake

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What can extremely low levels of vitamin D cause overtime?

A

rickets, osteomalacia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

What group of fat-soluble compounds does Vitamin A encompass?

A

retinoid compounds and carotenoids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

What are the types of retinoid compounds?

A

Retinal, Retinol, Retinoin acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

What is the only retinoid present in significant amounts in our diet?

A

retinol

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

What is retinol called and why?

A

Called preformed Vitamin A as already in active form in foods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

What are carotenoids?

A

Provitamin as only has vitamin activity after conversion to active form in the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

What is the primary carotenoid in our diet?

A

beta-carotene

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

What does the bioavailability of Vitamin A differ upon?

A

food source

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

What are sources of provitamin A carotenoids?

A

Yellow-, orange-, and red-pigmented fruits and vegetables

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

Where are preformed vitmain A founds?

A

animal foods and fortified foods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

What is different about preformed vitamin A?

A

more readily absorbed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

What unit is the RDA given in for retinol?

A

Retinol Activity Equivalents (RAE)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

Why is the RDA for retinol in RAE?

A
  • Conversion of beta-carotene to retinol is never complete

* Absorption of carotenoids from food is poor

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

How can you improve the bioavailability of retinoids?

A

slicing, chopping, cooking, juicing and cooking

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

Where is most Vitamin A consumed in the US diet?

A

preformed sources (animal foods)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

What are the critical biochemical and physiological functions of vitamin A in the body?

A

vision

functions as hormone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

How does beta-carotene play an important role?

A

potent antioxidant properties

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

What are plant forms of Vitamin A?

A

carotenoids and beta-carotene

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

What do carotenoids and beta-carotene function as?

A

antioxidants

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

What do antioxidants help with?

A

Help protect cells from oxidative damage caused by reactive molecules called free radicals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

What do high levels of free radicals cause?

A

cellular damage

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

What is the leading cause of blindness in children worldwide?

A

vitamin A deficiency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

What does hypovitaminosis A cause?

A
  • Night blindness
  • Permanent blindness
  • Impaired immunity
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

What can consuming too much vitamin A cause?

A

hypervitaminosis A

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

Who especially needs to be cautious of excess vitamin A and why?

A

pregnant women - can cause birth defects

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

Does excess beta-carotene from plant sources cause toxicity?

A

no

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

What are the best sources of vitamin E?

A

nuts and some oils

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

What is one good source of vitamin E?

A

almonds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

What does vitamin E function as?

A

an antioxidant within cellular membranes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
57
Q

What is vitamin E less toxic than?

A

vitamin A and D

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
58
Q

Where is a significant amount of our Vitamin K produced by?

A

intestinal bacteria

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
59
Q

What are dietary sources of Vitamin K?

A

leafy greens, some fruits, some cheese, some oils

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
60
Q

What does vitamin K play a key role in?

A

blood clotting

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
61
Q

What does vitamin K reduce the risk of?

A

hemorrhage in newborns

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
62
Q

What is a standard procedure at birth?

A

to provide vitamin K injection or oral medication

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
63
Q

What are characteristics of water-soluble vitamins?

A
  • Dissolve in water
  • Small amounts needed
  • All except choline function as coenzymes
  • Most circulate freely in blood
  • Can be destroyed or removed during food storage or preparation
  • Not stored in large amounts, low risk toxicity
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
64
Q

Why do water-soluble vitamins have a low risk of toxicity

A
  • excess generally excreted in urine

- excess generally from supplements not food sources

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
65
Q

How do B vitamins differ?

A

each has a distinct structure and function

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
66
Q

What do B vitamins function as?

A

coenzymes in chemical relactions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
67
Q

What do B vitamins help to accomplish?

A

chemical reactions that release energy from carbohydrates, proteins and fats

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
68
Q

What is a coenzyme?

A

a compound that binds to a protein (enzyme) and is required for its function

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
69
Q

What is Thiamin’s function?

A

coenzyme form in energy metabolism

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
70
Q

What does a deficiency in thiamin cause?

A

beriberi

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
71
Q

What does beriberi cause?

A

Causes muscle wasting, fatigue, and mental disturbances

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
72
Q

What does niacin deficiency cause?

A

pellagra

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
73
Q

what are symptoms of pellagra?

A
  • Fatigue
  • Dermatitis
  • Diarrhea
  • Mental deterioration
  • Death
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
74
Q

What is niacin’s function?

A

energy metabolism

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
75
Q

How do people get excess intake of B vitamins?

A

through supplements

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
76
Q

What products are fortified or enriched with B vitamins?

A

grain products

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
77
Q

What is fortification?

A

addition of nutrients

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
78
Q

What is enrichment?

A

replace nutrients extracted from grains when they are refined

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
79
Q

What can B vitamins lower?

A

lower cholesterol

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
80
Q

How does riboflavin function as?

A

energy metabolism

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
81
Q

What are good sources of riboflavin?

A

milk and dairy foods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
82
Q

What destroys riboflavin?

A

UV Light

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
83
Q

Where is riboflavin deficiency typically seen?

A

chronic alcohol abuse

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
84
Q

Does riboflavin deficinecy typically occur on its own or with other deficiencies?

A

with other b vitamin deficiencies

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
85
Q

What is B6’s function in the body?

A

coenzyme

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
86
Q

What is Pantothenic acid’s role?

A

energy metabolsim

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
87
Q

What is the RDA for folate?

A

400 mcg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
88
Q

What is the other form of folate?

A

folic acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
89
Q

What are the functions of folate?

A
  • Acts as a coenzyme in metabolism of certain amino acids
  • Helps in DNA and RNA synthesis
  • Helps with normal cell division and development
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
90
Q

Where is folic acid found?

A

supplements and fortified foods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
91
Q

What does folate deficiency cause?

A

megaloblasic anemia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
92
Q

What does adequate intake of folate or folic acid prior to conception prevent?

A

2/3 of neural tube defects

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
93
Q

What helps women reach the RDA for folate?

A

enriched grain products

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
94
Q

What is B12 bound to?

A

proteins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
95
Q

What does B12 require for absorption?

A

acid and intrinsic factor in stomach

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
96
Q

What does B12 act as?

A

a coenzyme

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
97
Q

Where is B12 found naturally?

A

foods of animal origin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
98
Q

What does B12 deficiency cause?

A

megaloblasic anemia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
99
Q

What is B12 metabolism closely linked with?

A

folate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
100
Q

What are symptoms of megaloblasic anemia?

A

○ Increased fatigue during physical activity
○ Tingling or lack of sensation in legs and arms
○ Cognitive impairment and problems with motor control

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
101
Q

What groups are at risk of B12 deficiency?

A
  • Vegans (consume no animal foods)
  • Gastric bypass patients
  • Individuals with pernicious anemia (lack intrinsic factor)
  • Elderly
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
102
Q

What does risk of B12 deficiency increase with?

A

age

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
103
Q

What are age related risk factors for B12 deficiency?

A
  • Diminished intake
  • Impaired absorption
  • Reduced gastric acid and intrinsic factor
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
104
Q

What is choline?

A

a vitamin-like compound classified as an essential nutrient

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
105
Q

Can the body synthesize choline?

A

yes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
106
Q

What are the functions of choline?

A

Intertwined with function of folate and vitamin B12

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
107
Q

What is Vitamin C also known as?

A

ascorbic acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
108
Q

What are the functions of Vitamin C?

A
  • Acts as coenzyme in biological reactions
  • Aids in hormone production
  • Involved in collagen synthesis
  • Enhances iron absorption
  • Antioxidant
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
109
Q

Where is vitamin c found?

A

many fruits and some vegetables

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
110
Q

Why do you need to be careful with vitamin C?

A

readily destroyed by storage and cooking

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
111
Q

What does Vitamin C deficiency result in?

A

scurvy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
112
Q

What does Vitamin C intake above the UL cause?

A

GI issues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
113
Q

What is the RDA for Vitamin C for Men?

A

90 mg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
114
Q

What is the RDA for Vitamin C for women?

A

75 mg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
115
Q

What is the UL for Vitamin C?

A

2000 mg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
116
Q

What does overconsumption of vitamin C cause?

A

diarrhea, bloating

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
117
Q

What defined “Dietary Supplement”?

A

Dietary Supplement Health and Education Act (DSHEA) of 1994

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
118
Q

What is a dietary supplement?

A

Food or substance that supplements the diet and contains one or more dietary ingredients or their constituents

119
Q

What are considered dietary supplements?

A

Vitamins, minerals, herbs, other botanicals, amino acids, or enzymes

120
Q

How are dietary supplements intended to be taken?

A

by mouth

121
Q

What are the forms of dietary supplements?

A

pill, capsule, tablet, liquid, powder, and bar

122
Q

Who should take supplements?

A

Those who cannot meet their nutritional requirements because of disease, increased need, or restricted diets

123
Q

What are common groups who would benefit from dietary supplements?

A
  • Infants and children (vitamin D)
  • Women who may become pregnant (folic acid)
  • Pregnant women (folic acid, iron, multivitamin)
  • Vegans (vitamin B12 and D, calcium, iron, zinc)
  • Those who do not consume dairy products (vitamin D and calcium)
124
Q

What supplement would infants and children take?

A

vitamin D

125
Q

What supplement would women who may become pregnant take?

A

folic acid

126
Q

What supplement would pregnant women take?

A

folic acid, iron, multivitamin

127
Q

What supplement would vegans take?

A

vitamin B12, vitamin D, iron, zinc, calcium

128
Q

What supplement would people who dont consume dairy products take?

A

vitamin D and calcium

129
Q

What supplement would adults older than 50 take?

A

vitamin B12 and D

130
Q

What supplement would those would dark skin take?

A

vitamin D

131
Q

What supplement would individuals on restricted diets take?

A

multivitamin

132
Q

What supplement would smokers, alcohol-depndent individuals, adn those taking some medications take?

A

multivitamins

133
Q

What supplement would women wiht heavy menstrual periods take?

A

iron

134
Q

What supplement would individuals who frequently donate blood, as well as those with stomach adn intestinal conditions, take?

A

iron

135
Q

What are nutrients of concern (9)?

A 
Vitamin A
Vitamin C
Thiamine
Niacin
Vitamin D
Calcium
Iron
Vitamin B12
Folate
136
Q

Do dietary supplements have to be approved by teh FDA for effectiveness or safety?

A

no

137
Q

Who regulates dietary supplements?

A

DSHEA

138
Q

What is the manufacturer of supplements responsible for?

A

ensuring that the product is safe, unadulterated, produced with good manufacturing practices, and properly and truthfully marked with a label

139
Q

What are the laws concerning dietary ingredients in supplements?

A

have to be federally regulated and GRAS (generally recognized as safe)

140
Q

How can a product’s use be restricte or removed from market?

A

FDA has to prove the product is not safe

141
Q

Do GRAS substances need FDA approval before being marketed?

A

no

142
Q

What makes something Generally Recognized as Safe?

A
  • Dietary supplement ingredients (and food additives) that were present in the food supply prior to October 15, 1994 are presumed safe and thus “grandfathered”
  • Or have published studies on safe consumption
  • However, many dietary ingredients legally present in supplements have not been reliably demonstrated to be safe
143
Q

Are dietary supplements regulared more like food or drugs?

A

food

144
Q

What does the FDA’s 1994 Dietary Supplement and Education Act require of supplemets?

A
  • Supplements are safe
  • Unadulterated
  • Be properly labeled
  • Be produced with food manufacturing practices
  • Promoted with label information that is truthful
145
Q

What expanded some of the FDAs authority with supplement manufacturers?

A

Food Safety Modernization Act (FSMA)

146
Q

Does the FDA require manufacturers to list certian details about their products on the label?

A

yes

147
Q

What are health claims?

A

Describe a relationship between a dietary supplement ingredient and reduced risk of a disease or condition

148
Q

How can a health claim be made?

A

Must be FDA approved based on Significant Scientific Agreement (SSA)

149
Q

What are qualified health claims?

A

FDA approved, emerging evidence

150
Q

When can a health claim be made?

A

when there is significant scientific agreement that evidence supports a link between a supplement ingredient and disease

151
Q

When can a qualified health claim be made?

A

when there is emerging evidence that supports a link between a supplement ingredient and disease

152
Q

What must be done before a manufacturer can make a label claim?

A

approved by FDA

153
Q

Structure/Function claims?

A

• describe the effect on the structure or function of the body and do not make reference to a disease
• mandatory disclaimer
Example: “Promotes healthy joints” or “Supports the immune system”

154
Q

What does the FDA not monitor regarding supplements?

A

quality assurance, potency, purity, or efficacy

155
Q

What does FDA track regarding supplements?

A

reports of illness, injury or reactions

156
Q

What are supplement manufacturers required to report to the FDA?

A

serious harmful effects

157
Q

What supplements pose higher risks?

A

High Potency supplements

158
Q

Why do High Potency supplements pose higher risks to individuals?

A
  • Significantly in excess of the Daily Values for one or more nutrients/ingredients
  • Sometimes in excess of the UL (Tolerable Upper Intake Level) above which there are documented adverse effects
  • No current law prohibits supplement potency, except for potassium
  • Taking high levels for a prolonged time can be toxic
  • Can result in nutrient-nutrient imbalances/interactions
    • high doses of some nutrients may reduce absorption and utilization of other nutrients
159
Q

What are some tips for taking supplements?

A
  • Read the label carefully
  • Look for products with quality assurance seal
  • Take note of the expiration date
  • Consider formulas for men, women, and age groups
  • Do not overdo it
160
Q

What is good about botanical or herbal supplements?

A

Less potent form of many drugs, but can still have drug-like effects

161
Q

What are functional foods?

A

contain nutrients or other constituents that enhance their contribution to health and disease prevention

162
Q

What’s another name for functional foods?

A

nutraceuticals

163
Q

What are types of functional foods?

A

whole foods or enhanced processed foods

164
Q

Is there a legal definition for functional foods?

A

no

165
Q

What may functional nutrient-dense foods contain?

A

disease fighting phytochemicals

166
Q

Do functional foods have health benefis beyond the vitamins and minerals they traditionally contain?

A

yes

167
Q

How many essential minerals are there?

A

16

168
Q

How are minerals categorized?

A

by the amount required in the diet

169
Q

What are the major minerals?

A
  • Sodium
  • Potassium
  • Chloride
  • Calcium
  • Magnesium
  • Phosphorous
  • Sulfur
170
Q

How much is required of major minerals?

A

> 100 mg/day

171
Q

How much is required of trace minerals?

A

<100 mg/day

172
Q

What are the trace minerals?

A
  • Iron
  • Zinc
  • Copper
  • Iodine
  • Selenium
  • Molybdenum
  • Fluoride
  • Manganese
  • Chromium
173
Q

How much of our body weight do minerals compose?

A

4%

174
Q

What is most of our mineral body weight?

A

calcium

175
Q

What are minerals?

A

ions

176
Q

What do ions allow minerals to do?

A

participate in chemical reactions and bond with other molecules

177
Q

What are the regulatory and structural functions of minerals?

A
  • Part of hormones and enzymes
  • Transmit nerve impulses
  • Maintain fluid balance
  • Support immune system
  • Act with enzymes as cofactors to facilitate chemical reactions
  • Work in partnership with other minerals
178
Q

What affects the bioavailability of minerals?

A
  • nutritional status
  • competition with other minerals
  • presense of binders in foods
179
Q

What are some binders in foods?

A

phytates, oxylates, polyphenols, other minerals

180
Q

is tap water a source of some essential nutrients?

A

yes

181
Q

Where are minerals founds?

A

across all food groups (plants, whole unprocessed foods, animal foods)

182
Q

What do plant’s mineral content reflect?

A

mineral content of soil

183
Q

What are the structural roles of minerals?

A

bone formation and maintenance

184
Q

What minerals play an importnat role in bone?

A

calcium, magnesium, phosphorus

185
Q

What is the most abundant mineral in the body?

A

calcium

186
Q

Where is 99% of calcium found?

A

bone and teeth

187
Q

What is calcium’s purpose in bone and teeth?

A

structural component, reservoir of calcium

188
Q

What are food sources rich in calcium?

A

dairiy foods, leafy greens, some legumes

189
Q

What is the AI for calcium for adults 19-50?

A

1000 mg/day

190
Q

What decreases the risk of osteoprosis?

A

Achieving a higher peak bone density

191
Q

What may cause higher levels than recommended of calcium?

A

Calcium supplements combined with fortified dietary sources

192
Q

What is a cofactor?

A

a nonprotein compound that facilitates enzyme function

193
Q

What is the function of magnesium?

A

a cofactor

194
Q

What is magnesium important for?

A

bone health

195
Q

Where is phosphorus found?

A

in every cell of the body

196
Q

What is phosphorus a component of?

A

bone and cartilage

197
Q

What are the electrolytes?

A

sodium, potassium, and chloride

198
Q

What do electrolytes do?

A
  • Maintain fluid balance
  • Transmit nerve impulses
  • Muscle contraction
  • Transport nutrients
199
Q

What are electrolytes?

A

Electrically charged minerals (ions) dissolved in body fluids

200
Q

What is the primary electrolyte in extracellular fluid?

A

sodium

201
Q

What are the functions of sodium?

A
  • Regulating fluid balance

- Regulating blood pressure

202
Q

What helps electrolytes balance fluid outside cells and with fluid inside cells?

A

kidneys

203
Q

Where do we get most of our sodium from?

A

processed, packaged, and restaurant foods

204
Q

What is the AI for sodium?

A

1500 mg/day

205
Q

What is the UL for sodium?

A

2300 mg/day

206
Q

What is the average intake of sodium?

A

3400 mg/day

207
Q

How much sodium is in 1 teaspoon of table salt?

A

2400 mg sodium

208
Q

What does overconsumption of sodium increase risk of?

A

hypertension

209
Q

Does blood pressure rise with sodium intake?

A

yes

210
Q

What is hypertension?

A

blood pressure >= 130/80 mmHg

211
Q

What is hypertension a major risk factor of?

A

cardiovascular diease and stroke

212
Q

What is the DASH eating plan effective for?

A

helping lower blood pressure and reduce the risk of heart disease

213
Q

What does DASH stand for?

A

Dietary Approaches to Stop Hypertension

214
Q

Who recommends the DASH diet?

A

American Heart Association and American College of Cardiology

215
Q

What is the primary electrolyte within cells?

A

protassium

216
Q

What are potassium’s functions?

A
  • Regulating fluid balance
  • Acting as a cofactor for certain enzymes
  • Helping nutrient transport
  • Helping maintain electrical activity of the heart
217
Q

What may potassium help with?

A

counter effects of excess sodium on blood pressure

218
Q

Where is potassium mostly found?

A

minimally processed foods, particularly fruits and vegetables

219
Q

What are mild form of potassium deficiency?

A

• Increase risk of hypertension, stroke, and heart attacks

220
Q

How much potassium do most Americans consume?

A

half of recommended

221
Q

What does severe depletion of potassium cause?

A

hypokalemia

222
Q

What does potassium toxicity result from?

A

supplement misuse

223
Q

What are symptoms of potassium toxicity?

A
  • Low heart rate

* Abnormal heart rhythm

224
Q

What is Chloride?

A

an electrolyte found in extracellular fluids

225
Q

What is chloride commonly found in?

A

table salt

226
Q

What is chloride involved in?

A

fluid balance

227
Q

What are the function of water?

A
  • Regulates body temperature
  • Transports nutrients and oxygen
  • Lubricates joints
  • Present in mucus and saliva
  • Cushions tissues
  • Acts as a solvent
  • Participates in chemical reactions
  • Removes waste
228
Q

How much of our bodies are made up of water?

A

60-70%

229
Q

Do males or females have more total body water?

A

males

230
Q

How much of our muscle is water?

A

75%

231
Q

How much of our adipose tissue is water?

A

15%

232
Q

How does water move in and out of cells?

A

osmosis

233
Q

How much of water is intracellular?

A

2/3

234
Q

How much of water is extracellular?

A

1/3

235
Q

What does the direction of osmosis depend on?

A

the concentration of solutes

236
Q

How does one remain in water balance?

A

fluid input must equal its output

237
Q

What is the best way to determine adequate daily hydration need?

A

thirst

238
Q

How much does food contribute to total water intake?

A

20%

239
Q

Under what circumstances are our fluid needs increased?

A
  • Illness and fever
  • High-protein diets – excrete excess nitrogen
  • High fiber diets
  • Alcohol consumption
  • Working in hot, humid conditions
  • Athletes
240
Q

Why do you need more water when sick?

A

to replenish losses and prevent dehydration

241
Q

Why do you need more water when on a high fiber diet?

A

to offset losses in stool

242
Q

Why do athletes need more fluids?

A

Strenuous activity and hot humid weather increase needs up to 50%

243
Q

What indicates hydration status in athletes?

A

Pre- and post-exercise body weight indication of hydration status

244
Q

What are symptoms of dehydration?

A
  • Nausea
  • Dizziness
  • Elevated temperature
  • Concentrated urine
245
Q

What is excess water consumption without electrolytes called?

A

hyponatermia

246
Q

What are symptoms of Hyponatremia?

A
  • Confusion
  • Nausea
  • Vomiting
  • Bloating
  • Swelling around the brain
247
Q

What are the trace minerals?

A

iron, iodine, zinc, copper, selenium, molybdenum, fluoride, manganese, and chromium

248
Q

What are general properties of trace minerals?

A
  • Less than 100 mg required daily
  • Circulate freely in the blood
  • Found in both plant and animal foods
  • Many serve as co-factors for enzymes
  • Require very little digestion
  • Absorbed mostly in the small intestine
249
Q

Where are trace minerals found?

A

animal and plant foods, differe bioavailability

250
Q

What influences the bioavailability of trace minerals?

A
  • Form of the food
  • Nutrition status
  • Age
  • Pregnancy
251
Q

Do trace minerals have a narrow or wide safe range of intake?

A

narrow

252
Q

What influences iodine content in food?

A

depends upon content of the environment it comes from

253
Q

What are sources of iodine?

A
  • Seafood
  • Milk
  • Processed grains
254
Q

What is iodine an essential component of?

A

thyriod hormone

255
Q

What is iodine required for?

A

normal function of thyroid gland

256
Q

What does iodine deficiency cause?

A

ability of thyroid gland to produce thyroid hormones

257
Q

What are symptoms of hypothyroidism?

A
  • Slow metabolic rate

* Goiter

258
Q

What can mild forms of iodine deficinecy cause in pregnancy women?

A

can affect neurological development

259
Q

What is the difference between heme and non-heme iron?

A

non-heme iron is more influenced by other dietary components that inhibit absorption

260
Q

What is iron a crucial component of?

A

hundreds of enzymes and other proteins in the body

261
Q

What is iron required for?

A

chemical processes
• Energy metabolism
• Immune response
• DNA synthesis

262
Q

What is iron important for?

A

reproduction, growth, healing

263
Q

What is the most abundant trace mineral in our bodies?

A

iron

264
Q

What is iron present in?

A

heme and non heme

265
Q

What are the types of heme iron?

A

hemoglobin, myoglobin

266
Q

What is heme iron critical component of?

A

hemoglobin

267
Q

What is the iron-containing protein in muscle?

A

myoglobin

268
Q

What do hemoglobin and myoglobin do?

A

Oxygen is carried by hemoglobin in blood and supplied by myoglobin in muscle

269
Q

what are food sources of heme iron?

A

red meats, poultry, fish

270
Q

What are food sources of non-heme iron?

A

lentils, beans, dried fruits, fortified grain products

271
Q

What increases the absorption of iron?

A

vitamin C, acid, meat

272
Q

What strongly influences the absorption of non-heme iron?

A

enhacnes and inbitors

273
Q

What is iron deficinecy anemia?

A

insufficient iron intake, caused by clood loss

274
Q

What are symptoms of iron deficiency anemia?

A

Tired, out of breath, poor performance, and slow cognitive and social development

275
Q

What groups are at high risk of iron deficiency anemia?

A

children, pregnant, menstruating women

276
Q

What is the iron RDA for men >19 years old

A

8 mg

277
Q

What is the iron RDA for women 19-50?

A

18 mg

278
Q

What is the iron RDA for vegetarians?

A

doubled

279
Q

How much more iron do atheles need?

A

30% more

280
Q

What does excess iron cause?

A

gastrointestinal distress, iron poisoning

281
Q

What does iron poisoning lead to?

A

unintentional death in children

282
Q

What is zinc’s function?

A

Cofactor for over 900 enzymes

283
Q

What is zinc required for?

A

almost every essential process in the body

284
Q

What gropus are at risk of zinc deficiency?

A

alcoholics, vegetarians, elderly

285
Q

How does alcohol affet zinc?

A

decreases absorption and increases excretion

286
Q

What is copper essential for?

A

a variety of physiological processes in the body

287
Q

What is copper’s function?

A

cofactor

288
Q

What is selenium’s function?

A

cofactor

289
Q

What is chromium’s function?

A

enhances action of insulin

290
Q

What is fluoride important for?

A
  • Hardens the enamel of our teeth

* Helps protect against dental caries

291
Q

Why wouldn’t you want to have long-term excess intake of fluoride?

A

may have adverse effects on bone

292
Q

What is manganese’s function?

A

Cofactor for enzymes

293
Q

What does manganese help with?

A

antioxidant function, energy metabolism, bone development, and neurotransmitter production

294
Q

What is molybdenum’s function?

A

Cofactor for four enzymes in metabolism

MHS 1600 (4 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions