Exam 3 Flashcards
1
Q
Organic compounds containing carbon, hydrogen, and oxygen.
A
Carbohydrates
2
Q
Major function of carbohydrates
A
Provide energy aerobically anaerobically
3
Q
Nerve cells in the brain, retina, and red blood cells are normally totally dependent on this for energy
A
Glucose
4
Q
Major fuel at rest
A
Fat
5
Q
Major fuel during exercise
A
Carbohydrate
6
Q
All energy systems use _______ for fuel.
A
Carbohydrates
7
Q
Carbohydrate to fat ratio at rest
A
40%/60%
8
Q
Fuel for very light exercise (25% VO2max or low intensity)
A
Primarily fat
9
Q
Fuel for quick bouts of intense exercise
A
Primarily carbohydrates
10
Q
Fuel for moderate exercise (65% VO2max)
A
Primarily carbohydrates and fats
11
Q
Fuel for intense exercise (>65-85% VO2max)
A
Carbohydrates preferred
12
Q
Fuel for endurance activities lasting more than 90-120 minutes
A
High carbohydrate/fat energy required
13
Q
The most efficient energy source
A
Carbohydrates
14
Q
Carbohydrate is used this much more efficiently than fat. Why?
A
7% more efficiently
Takes more oxygen to break down fat.
15
Q
Sugars
A
Saccharide
16
Q
Simplest form of carbohydrate
A
Monosaccharide
17
Q
2 monosaccharides form a
A
Disaccharide
18
Q
3 or more saccharides
A
Polysaccharide
19
Q
Glucose/dextrose
A
Grape sugar
20
Q
Fructose
A
Fruit sources
21
Q
Galactose
A
Part of lactose in milk
22
Q
Disaccharides or monosaccharides
A
Simple carbohydrates
23
Q
Broken down very rapidly
A
Simple carbohydrates
24
Q
Not preferred by the body due to little nutritional value
A
Simple carbohydrates
25
Examples of simple carbohydrates
Table sugar, hard candy, sugary sweets
26
Naturally occurring simple carbohydrates
Honey, maple syrup, molasses, fruit juice concentrate
27
Dumping Syndrome is caused by
Reverse osmosis caused by high concentrations of simple sugars (mainly fructose)
28
Starches
Complex carbohydrates
29
Polysaccharides are also
Complex carbohydrates
30
Complex carbohydrates are broken down how? Why?
Slowly. Glucose the is released slowly
31
Starches
Complex carbohydrates
32
Polysaccharides are also
Complex carbohydrates
33
Complex carbohydrates are broken down how? Why?
Slowly. Glucose the is released slowly
34
Complex carbohydrates contain
Fiber
35
Components of plants that resist human digestive enzymes
Dietary fiber
36
3 primary functions of dietary fibers
Bulking
Viscosity
Fermentation
37
Insoluble fiber has
Digestive benefits
38
Insoluble fiber is associated with
Lowering risk of Type II diabetes
39
Food examples of insoluble fiber
Whole grain foods, wheat bran, corn bran, legumes, seeds, skin of potatoes, green beans, cauliflower
40
Associated with lowering cholesterol
Soluble fiber
41
Dissolve or swell in water
Soluble fiber
42
Metabolized by bacteria in large intestine
Soluble fiber
43
Examples of soluble fibers
Legumes, oats, rye, barley, prune juice, plums, berries, bananas, insides of apples and pears, root vegetables, pysllium, flax seeds, nuts (particularly almonds)
44
Health benefits of dietary fiber (6)
1) Promotes softer, larger stool and regularity
2) Slows glucose absorption
3) Correlated with increase ingestion of vitamins, minerals, antioxidants, phytochemicals
4) Reduces blood cholesterol
5) Reduces heart disease
6) Reduces hemorrhoids and diverticula
45
Why does dietary fiber reduce blood cholesterol?
High fiber = indigestible material = more bile = cholesterol release from liver = lower cholesterol level
46
Do most Americans eat enough carbohydrates?
Yes
47
Do most Americans eat enough fiber?
No
48
Minimum of 12 g per 1000 Cal
Fiber rule of thumb
49
Fiber rule of thumb for children
Age + 5 g/day
50
Too much fiber (> 60 g/day) will: (5)
Require extra intake of fluid
Bind to some minerals
May cause bacterial problems within the intestines
Fill the stomach of a young child quickly
May cause insulin hypersensitivity
51
Advised carbohydrate requirements are
60% of total daily calories
52
Advised fiber requirements
12 grams/1000 Calories
53
Athletes should consume how much carbs?
70% carbohydrates for energy reserves
| Consumption depends on activity type
54
Fiber supplements are
In concentrated forms
55
Nutrients other than fiber can be found in
Whole food sources
56
Phytochemicals can be found in
Natural sources
57
Dependency on supplements for digestion may encourage one
Not to eat fiber rich foods
58
The effect food has on a rate/amount of increase in glucose
Glycemic index
59
70 +
High glycemic index food
60
69-55
Medium glycemic index foods
61
55 or less
Low glycemic index foods
62
High glycemic index
Results in rapid rise in blood sugar
63
Low glycemic index
Results in slower rise in blood sugar
64
Insulin is released from the pancreas in response to
Rise in blood glucose
65
Facilitates uptake and utilization of glucose and "levels" blood sugar
Insulin
66
>140 mg
Hyperglycemia
67
<40-50 mg
Hypoglycemia
68
Large ingestion of high glycemic food leads to excessive insulin secretion which leads to excessive drop in blood glucose.
Reactive hypoglycemia
69
Replenished by liver glycogen
Blood glucose
70
Greatest amount of glucose stored
Muscle glycogen
71
Highest concentration of glucose
Liver glycogen
72
The body stores excessive carbohydrates as
First, energy
Second, liver/muscle glycogen
Third, fat
73
Can glucose change its form once it enters the muscle?
No, it is locked.
74
Glucose is converted into
Liver or muscle glycogen
75
Unused carbohydrates are converted into
Fatty acids in adipose tissue
76
The body does not waste carbohydrates. Why?
Carbohydrates are valuable.
77
In extreme circumstances, these can be used as substrates to create glucose
Fatty acids
78
Can carbohydrates be converted directly to fat?
Yes, if the are excessive
79
Can fat be converted directly to carbohydrates?
No
80
Gluconeogenesis
Creation of new glucose with the help of alanine, pyruvate, and lactate
81
How is alanine used in gluconeogenesis?
It is converted to blood glucose, minimally
82
How are pyruvate and lactate used in gluconeogenesis?
They may be converted to glucose in the liver?
83
Depleted carbohydrates results in
Fatigue
Confusion
Irritability
Increased reaction time
84
Endurance training for several months will do what to VO2 max
Increase VO2 max
85
Results in more intense exercise without fatigue
Endurance training
86
Improves and speeds up glow of glucose from blood to muscle
Endurance training
87
Allows muscles to process and utilize glucose more easily
Endurance training
88
Enhances use of fats during exercise
Why?
Endurance exercise
Carbohydrates are used more efficiently
89
Glycogen stores in muscles are increased because of
Endurance exercise
90
This is needed for all energy systems
Blood glucose
91
The supply of muscle glycogen is
Small
92
Liver glycogen is used when
Muscle glycogen is depleted
93
If liver glycogen is not available, glucose must be created through
Gluconeogenesis
94
The body begins shutting down because of _____?
Why?
Gluconeogenesis
Gluconeogenesis is not effective at replenishing glycogen stores during exercise
95
Fuel for the central nervous system
Glucose
96
Can the body learn to improve carbohydrate use as energy?
Yes
97
These hormones are released more efficiently when carbohydrates are used for energy regularly.
Epinephrine, glucagon, and cortisol
98
Epinephrine
Secreted by adrenal gland to stimulate liver to release glucose and accelerates use of glycogen into muscle.
99
Glucagon
Released from pancreas to increases rate of gluconeogenesis in liver
100
Cortisol
Secreted from adrenal gland to aid in breakdown and release of amino acids to aid in gluconeogenesis.
101
Why can stress cause chronic fatigue?
It can cause the release of hormones in excessive amounts.
102
Supplementation is not necessary for moderately high exercise bouts of 60-90 minutes or less when
You have normal liver or muscle function and glycogen stores
103
Carbohydrate supplementation has not been shown to improve
Very high intensity exercise for <30 min.
Very high intensity resistance training
High intensity exercise for 30-90 min.
104
Carbohydrate supplementation has been shown to improve
Intermittent type exercise for 60-90 min.
| High/moderate intensity >90 min.
105
When should carbohydrates supplementation be consumed and what should it consist of?
1-4 hours prior to exercise
| Should consist of complex carbohydrates
106
Carbohydrate supplementation for athletes engaging in moderate intensity exercise for 60-90 min/day
5-7 g/kg/day
107
Carbohydrate supplementation for athletes engaging in moderate to high intensity endurance for 1-3 hours
7-12 g/kg/day
108
Carbohydrate supplementation for athletes engaging in 4-6 hours of endurance activities per day.
10-12 g/kg/day
109
For athletes, carb intake should be
70% of total daily calories
110
Low glycemic index or high glycemic foods for athletes?
Low glycemic index foods
111
What is carbohydrate loading?
A technique that promotes a significant increase in glycogen content of the liver and muscles.
112
Extreme exercise and carb limitation (carb purging) followed by super consumption of carbs (glucose replenishment)
Carbohydrate loading
113
Possible problems with carb loading?
Weight gain via water weight
114
Will do the same or more as carb loading more safely
Switching to a high carb diet (70% TDC) combine with 1-2 days if rest/reduced activity
115
Diabetes Mellitus Type I
```
Genetic link
Decreased release of insulin
Insulin dependence
Hyperglycemia
Immunological disorder
```
116
Treatment for diabetes Mellitus type I
Carb counting
Dietary control
Insulin therapy
Heart disease prevention
117
Diabetes Mellitus Type II
```
Genetic link
Associated with obesity
Begins as non-insulin dependent
Majority of diabetes cases
Creates defective insulin
Leads to high blood sugar in cells
Insulin over secretion to compensate high blood sugar
```
118
Treatment for diabetes type II
Medication
Diet
Exercise therapy (weight loss)
119
Consequences of uncontrolled blood glucose (6)
1) Ketosis leading to ion imbalances, dehydration, coma, death
2) Degenerative diseases
3) Nerve damage, heart disease, kidney disease, blindness
4) Atherosclerosis
5) Increased risk for wound infections
6) Increase in body fat
120
Sweeteners (5)
```
Enhances flavor
Should be used in moderation
Absorbed and metabolized slower
Large amount causes diarrhea
1.5-3 kcal/g
```
121
Benchmark of all sweeteners
Sucrose
122
Caloric content of sucrose
4 kcals/gram
123
Health benefits of sucrose compared to other sweeteners
None
124
Consumption ranges of sucrose
14-48 lbs/year per person
125
Types of sweeteners
```
High fructose corn syrup
Brown sugar
Maple sugar
Honey
Sugar alcohols
```
126
Sugar substitutes(5)
1) Saccharin
2) Stevia
3) Aspartame (NutraSweet)
4) Acesulfame-K (Sunette)
5) Sucralose (Splenda)
127
Solid at room temperature
Saturated fats
128
Liquid at room temperature
Unsaturated fats
129
Main form of lipids in food and the body
Triglycerides
130
Caloric content of fat
9 kcals/gram
131
Is fat considered to be energy dense?
Yes
132
Function of lipids (7)
1) Provide energy
2) Efficient storage of storage
3) Insulation
4) Protection
5) Transportation of fat soluble vitamins
6) Satiety
7) Give food flavor
133
Dietary fat guidelines
No more than 30% TDC from total fat
No more than 10% TDC from saturated fat
No more than 300 mg cholesterol per day
134
Can fat be converted from other nutrients?
Yes
135
The intensity range where fat is most efficiently used for exercise
Low to moderate intensity at 25-65 VO2max
136
Has a single carbon bond
Saturated fat
137
Has a double carbon bond
Unsaturated fat
138
Lenolenic acid
Omega 6
139
Alpha lenolenic acid
Omega 3
140
Sources for Omega 3
Primarily fish oil
| Also canola oil, soybean oil, and green leafy vegetables
141
Recommended servings for fish oil
2 servings of fish oil per week
1. 6 grams for males
1. 15 grams for females
142
Sources for Omega 6
Vegetable and nut oils
143
Recommended servings for Omega 6
1 tbsp/day
17 grams for men
12 grams for women
144
Omega 6 benefits
Increased blood clotting
| Increased inflammatory responses
145
Omega 3 benefits
Decreased blood clotting
Reduced heart attack
Large amounts may decrease inflammation pain of rheumatoid arthritis
146
Excess of Omega 3
May cause hemorrhagic stroke
147
Can one be deficient in fatty acids?
Yes
148
Signs and symptoms of essential fatty acid deficiency (5)
1) Flaky, itchy skin
2) Diarrhea
3) Infections
4) Slowed growth and wound healing
5) Anemia
149
Contains 3 fatty acids
Triglycerides
150
Ways to decrease blood triglyceride levels (5)
1) Don't overeat
2) Limit alcohol
3) Limit simple sugars
4) Eat small frequent meals
5) Include fish in diet
151
Hydrogen + unsaturated fat
Hydrogenated fat
152
These fats are associated with health risks
Saturated fats
Transfatty acids
Hydrogenated fats
153
Synonymous with hydrogenated fats
Transfatty acids
154
Health dangers of transfatty acids
Rise in harmful cholesterol
Reduction of healthier cholesterol
Increased risk of heart disease
155
SFA
Saturated fatty acid
156
MUFA
Monounsaturated fatty acid
157
PUFA
Polyunsaturated fatty acid
158
n-6 fatty acid
Omega 6
159
n-3 fatty acid
Omega 3
160
Is cholesterol a true fat?
No, it is a sterol
161
Where is cholesterol found?
Animal products
| Hidden in processed foods
162
Is cholesterol essential?
No, cholesterol is nonessential.
163
Total Calories in reduced fat foods are
about the same as compared to fat-laden foods.
164
Daily intake of cholesterol
Limit to 100 mg/1000 Calories
Do not exceed 300 mg/day
165
Desirable blood cholesterol level
<200 mg
166
Borderline high blood cholesterol level
200-239 mg
167
High blood cholesterol level
240+ mg
168
Optimal LDL level
<100 mg
169
Low HDL level
Less than or equal to 40 mg
170
Good HDL level
Greater than or equal to 60 mg
171
What do we want with LDL and HDL?
Low LDL
| High HDL
172
Low density lipoprotein is associated with
Elevated health risks
173
HDL benefits
Removes cholesterol from the blood stream.
| Reduces risk of heart disease, high BP, and stroke
174
Plaque on inner layers of arterial wall
Atherosclerosis
175
How to treat high LDL levels
Have doctor asses for other conditions.
Reduce dietary saturated fat and cholesterol.
Increase MUFA and PUFA
Increase dietary fiber
176
Intake of saturated fat and transfatty acids should be
Minimal
177
30/10 rule
30% total fat
| 10% saturated fat
178
Optimal exercise intensity for using fat as energy
Low - moderate
179
Other ways to manage fat intake
Cut down on red meats
Eat plenty of fruits and vegetables
Cut down on simple sugars and refined CHO
Do not compensate added calories for lack of fat in foods.
180
Number of total amino acids
20
181
Number of non essential amino acids
11
182
Number of essential amino acids
9
183
Mnemonic for essential amino acids
PVT. MT HILL
184
Complete protein
A protein that contains all essential amino acids
185
What does protein contain that is not in carbs or fat?
Nitrogen
186
Process of removing nitrogen from the body?
Deamination
187
These hold amino acid chains together
Peptide bonds
188
The breaking of peptide bonds between amino acids is accomplished via
Hydrolysis
189
Diets high in protein can contribute to dehydration. Why?
Hydrolysis results in dehydration
190
Animal products are considered to be completed proteins which:
Contain all essential amino acids
Provide extra amino acids for non essential amino acid synthesis
Are easily digestible
191
The only plant source to provide a complete protein is
Soy
192
Complementary proteins (4)
1) beans + nuts/seeds
2) nuts/seeds + vegetables
3) vegetables + grain
4) grains + beans
193
Benefits of plant proteins
Provide protein minerals, vitamins, and dietary fiber
Contain no cholesterol by themselves
Limited saturated fats
Filling
194
Functions of protein (8)
1) Building blocks of body components
2) Maintain fluid balance
3) Helps control body acidity level
4) Contributes to acid/base balance
5) Building blocks for hormones and enzymes
6) Immune function
7) Gluconeogenesis (minimal energy)
8) Energy yielding ("ear-marked energy)
195
Nitrogen input = nitrogen output
Nitrogen balance
196
Very complicated to estimate
Nitrogen output
197
Can be measure to estimate nitrogen balance
Urea lost in urine and ammonia lost in sweat
198
Positive nitrogen balance
Nitrogen input > nitrogen output
199
Negative nitrogen balance
Nitrogen input < nitrogen output
200
If an endurance athlete intensely trains without consuming enough food, what will he begin to use for his energy supply
Lean mass
201
Nitrogen balance is
Optimal
202
10% TDC for protein
Amount needed by the average American
203
Amount of daily protein used for energy
5%
204
Excess protein can be converted to carbohydrates or fat. How?
With alpha-ketoacid residue left from demination
205
Protein is needed for what types of exercise?
All exercise
206
The relation of protein utilization to exercise intensity and duration?
Positive
207
Higher exercise intensity
Equals higher rate or protein utilization
208
Longer exercise duration
Equals more protein utilization
209
When is protein more predominantly used for resistance training?
For repair after resistance training
210
If depleted in dire circumstances, protein will be converted to
Glucose
211
A sparing effect on protein
When carb reserves are maintained
212
Limited carb intake leads to
Protein loss
213
Protein utilization is dependent on
The availability of other nutrients
214
Proteinuria
Protein in urine
215
Proteinuria may be caused by
Exercise
216
Proteinuria has been shown to be a result of
High intensity and prolonged exercise
217
A common result of excessive protein intake
Proteinuria
218
Trained resting individuals prefer to use
Fat
219
Endurance training initiation results in
Negative nitrogen balance
220
Protein is utilized for recovery more efficiently after
Just a few weeks of training
221
As the body strengthens,
Protein is spared
222
Protein recommendations for athletes
2 grams if protein/kg of body weight
223
Adult RDA for protein
0.8 g/kg body weight
224
1.5-2 g/kg body weight
Amount of protein needed by athletes
225
Protein average RDA
10% TDC
226
Do most Americans need protein supplementation?
No
227
High protein diets may be low in
Plant foods, vitamins, and phytochemicals
228
Intake of animal protein increases risk for
Naturally occurring transfats, cholesterol, and saturated fats.
229
Colon cancer is linked to
Excessive red meat intake
230
High protein diets may increase
The risk of dehydration for athletes
231
High protein diets are
A burden to the kidney
232
Increased calcium loss in
High protein diets
233
The renal system is damaged by
Chronic proteinuria
234
Long term studies of protein supplementation are
Limited
235
The absorptive mechanism of amino acids can be overwhelmed by
Protein supplementation and excess of one amino acid in comparison to other amino acids
236
There a minimal changes in these with amino acid supplementation
Mental performance
| Perceived exertion
237
No significant effects in these with amino acid supplementation
Physical performance
| Muscle mass & strength
238
Additional research needed for the effects of amino acid supplementation on
Body composition
239
Supply of creatine in the average person
100-150 grams
240
Average person only needs this much creatine in a day
2 grams
241
Is creatine essential or nonessential?
Nonessential usually
242
Good plant source for protein
Soy
243
Source of whey protein
Milk
244
RE
Retinal Equivalents
245
IU
International Units
246
RAE
Retinal Activity Equivalents
247
UL
Upper Tolerable Intake Level
248
AI
Adequate Intake
249
Vitamins are ________ organic substances
Essential
250
Vitamins do not yield energy, but
Facilitate energy-yielding chemical reactions.
251
Fat soluble vitamins
A, D, E, K.
252
Water soluble vitamins
B complex and C
253
>10x needed dose. Is useful in treating certain conditions but some are toxic.
Megadose
254
Vitamins are not excreted efficiently and build up in tissues.
Hypervitaminosis
255
The most vitamins are provided in naturally occurring
Plant and animal foods
256
Fat soluble vitamins function
Dissolve in organic compounds
Not readily excreted; can cause toxicity
Absorbed along with fat
Concern for people with fat malabsorption (celiac disease and IBS)
257
Retinol
Physiologically active form of Vitamin A.
258
The body can form retinol from
Carotenoids, especially beta-carotene.
259
Most common cause of non-accidental blindness
Vitamin A deficiency
260
Vitamin A sources
Animal and dairy products, carrots, green leafy vegetables
261
Vitamin A deficiency can cause
Night blindness, intestinal infections, impaired growth, xerophthalmia (dryness of the cornea)
262
Excess of Vitamin A can cause
Nausea, headache, fatigue, liver/spleen damage, peeling skin, joint pain
263
Vitamin A benefits (3)
1) Role in cell development and immune-system
2) Role as an antioxidant
3) Lower risk of breast cancer with Vitamin A supplements
264
Megadose of Vitamin A
Is not advised
265
Studies with cancer and Vitamin A
Mixed results
266
Foods rich in Vitamin A and other phytochemicals
Are advised
267
Vitamin A supplements
Unnecessary and unadvised
268
This vitamin is now considered a vitamin and a hormone
Vitamin D
269
Derived from cholesterol
Vitamin D
270
Synthesized from sun exposure
Vitamin D
271
Activated by liver and kidney enzymes
Vitamin D
272
Vitamin D deficiency can cause
Diseases
273
Regulates blood calcium
Vitamin D
274
Helps calcium absorption
Vitamin D
275
Reduces kidney excretion of calcium
Vitamin D
276
Regulates calcium deposition in bones
Vitamin D
277
Linked to reduction of breast, colon, and prostate cancer
Vitamin D
278
Necessary for metabolism
Vitamin D
279
Result of low Vitamin D. May cause permanent, excessive bowing of the legs.
Rickets
280
Adult rickets
Osteomalacia
281
Sources of Vitamin D
Fatty fish (salmon, herring)
Fortified milk
Some fortified cereal
282
90% of Vitamin D relieved from
Sun
283
Vitamin E is (6)
1) Fat soluble antioxidant
2) Resides mostly in cell membranes
3) Protects the cell from attack by free radicals
4) Free radicals increase cell oxidation
5) Protects PUFAs
6) Prevents DNA alteration and risk for cancer development
284
An antioxidant megadose
May interfere with the action if another
285
Polyunsaturated fats may increase
Vitamin E levels
286
Helps Vitamin A absorption
Vitamin E
287
Role in iron metabolism
Vitamin E
288
Maintenance of nervous tissue and immune function
Vitamin E
289
Helps protect red blood cells against oxidation
Vitamin E
290
Vitamin E sources
Plant oils, wheat germ, asparagus, peanuts, margarine, nuts and seeds
291
Vitamin E supplementation needed in US?
No
292
Vitamin E UL
1000 mg/day
293
Vitamin E daily intake
15 mg/day
294
Koagulation (Danish "coagulation")
Vitamin K
295
Role in coagulation process
Vitamin K
296
Vitamin K synthesis
Aided by intestinal bacteria
297
Antibiotics may cause Vitamin K deficiency
Not common
298
Calcium binding potential aids in bone strengthening
Vitamin K
299
Vitamin K sources
Liver, green leafy vegetables, broccoli, peas, green beans
300
Vitamin K RDA
Met by most people
301
9 water soluble vitamins
1) Thiamin (B1)
2) Riboflavin (B2)
3) Niacin (B3)
4) Pyridoxine (B6)
5) Cobalamin (B12)
6) Folate (B9)
7) Biotin (B7)
8) Pantotheic acid (B5)
9) Vitamin C
302
Not stored in significant amounts in the body
Water soluble vitamins
303
Generally readily excreted
Water soluble vitamins
304
Subject to cooking losses
Water soluble vitamins
305
Participate in energy metabolism
Water soluble vitamins
306
How many B vitamins are absorbed?
50-90%
307
Marginal deficiencies are more common than major deficiencies
Water soluble vitamins
308
Milling process of grain
Many nutrients lost through this
309
Most commonly fortified
```
Thiamin
Riboflavin
Niacin
Folate
Iron (non vitamin)
```
310
Destroyed by alkaline and heat
Thiamin (B1)
311
Utilized in Kreb's Cycle
Thiamin (B1)
312
Aids in glucose metabolism
Thiamin (B1)
313
Thiamin deficiency common in US?
No
314
Thiamin deficiency
Beriberi
315
Weakness, nerve degeneration, irritability, poor limb coordination, loss of nerve transmission, edema, enlarged heart, and heart failure due to B1 deficiency
Beriberi
316
Thiamin (B1) sources
White bread, pork, hot dogs, lunch meat, cold cereal, enriched/whole grains, thiaminase in raw fish
317
Thiamin RDA
Most people exceed thiamin needs
318
Coenzyme for energy production
Riboflavin (B2)
319
Participates in many energy-yielding metabolic pathways
Riboflavin (B2)
320
Aids in energy production from carbohydrates and fats and protein metabolism
Riboflavin (B2)
321
Dermatitis, cracks in corner of mouth, sores on tongue, inflammation of tongue, damage to cornea
Riboflavin deficiency
322
Riboflavin (B2) sources
Milk products, enriched grains, liver, oyster, Brewster's yeast
323
Sensitive to UV radiation
Riboflavin (B2)
324
Stored in paper, opaque plastic containers
Riboflavin (B2)
325
Average American intake of Riboflavin (B2)
Is above RDA
326
Coenzyme for energy production
Niacin (B3)
327
Needed when cell energy is being utilized
Niacin (B3)
328
Aid in forming Niacin (B3) in the body
Excess amounts of tryptophan
329
Loss of appetite, weakness, skin lesions, GI problems, pellegra
Niacin deficiency
330
Prevented with adequate protein diet
Niacin deficiency
331
Only dietary deficiency disease to reach epidemic proportions in US.
Niacin deficiency
332
Uncommon due to fortifications standards today.
Niacin deficiency
333
Niacin sources
Foods with high protein content, enriched grains, beef, chicken, turkey, fish
334
Heat stable; little cooking loss
Niacin (B3)
335
Headache, skin flushing, liver & GI damage
Excessive niacin
336
Niacin megadose
Can lower LDL and increase HDL
| Not advised
337
Part of Coenzyme-A
Pantothenic acid (B5)
338
Essential for CHO, fat and protein metabolism
Pantothenic acid (B5)
339
Deficiency rare
Pantothenic acid (B5)
340
Usually a secondary deficiency
Pantothenic acid (B5)
341
Pantothenic acid sources
Milk, meat, mushroom, liver, peanuts,
342
5 mg/day
AI of Pantothenic acid (B5)
| Average intake = AI
343
Aids in CHO and fat metabolism
Biotin (B7)
344
Helps breaks down certain amino acids
Biotin (B7)
345
DNA synthesis
Biotin (B7)
346
Biotin food sources
Cauliflower, yolk, liver, peanuts, cheese
347
Coenzyme which means works as a catalyst
Pyridoxine (B6)
348
Activates enzyme needed for metabolism of CHO, fat, and mainly protein
Pyridoxine (B6)
349
Synthesize nonessential amino acids
Pyridoxine (B6)
350
Synthesize hemoglobin and white blood cells
Pyridoxine (B6)
351
Aids in gluconeogenesis
Pyridoxine (B6)
352
B6 sources
Meat, fish, poultry, whole grains (not enriched), banana, spinach, avocado, potato
353
Heat and alkaline sensitive
Pyridoxine (B6)
354
Pyridoxine (B6)
Average intake is more than RDA
Athletes may need more
Alcohol destroys B6
Deficiency may be seen in alcoholics
355
Treatment for PMS and carpal tunnel syndrome
Pyridoxine (B6)
356
Name derived from foliage
Folate (B9)
357
Occurs naturally, synthetic form is folic acid
Folate (B9)
358
Aids in DNA synthesis
Folate (B9)
359
Aids in methionine metabolism
Folate (B9)
360
Critical during early stages of pregnancy for DNA and neural tube development
Folate (B9)
361
Neurotransmitter formation
Folate (B9)
362
Similar to signs and symptoms of B12 deficiency
Folate deficiency
363
May result in neural tube defects before or after pregnancy
Folate deficiency
364
Folate deficiency may also be seen in
Alcoholics
365
Toxic levels of B6
>200 mg/day
366
B6 UL
100 mg/day
367
Associated with certain forms of anemia
Folate deficiency
368
2 types of neural tube defects
Spina bifida
| Anencephaly
369
Folate sources
Liver, fortified breakfast cereals, grains, legumes, foolishness vegetables
370
Folate food sources are susceptible to losses due to
Heat, oxidation, UV light
371
Folate intake
```
400 ug/day for adults
600 ug/day for pregnant women
Average intake is below RDA
UL of 1 mg/day
Excess can mask B12 deficiency
400 ug per tablet supplement for non pregnant (FDA limit non prescription)
OTC prenatal supplement contains 800 ug
```
372
Role in folate metabolism
Cobalamin (B12)
373
Maintenance of myelin sheaths
Cobalamin (B12)
374
Red blood count formation
Cobalamin (B12)
375
Pernicious anemia (associated with nerve degeneration and paralysis)
Cobalamin (B12) deficiency
376
B12 sources
Animal products, organ meats, seafood, eggs, hot dogs, milk
377
B12 needs
Average intake exceeds RDA
B12 stored in liver
Non toxic
378
Synthesized by most animals (not by humans)
Vitamin C
379
Decreased absorption with high intakes
Vitamin C
380
Excess excreted
Vitamin C
381
Antioxidant
Vitamin C
382
Iron absorption
Vitamin C
383
Collagen synthesis
Vitamin C
384
Immune functions
Vitamin C
385
Free radicals and oxidation process is fought by
Antioxidants
386
Vitamin C deficiency
Scurvy
387
Scurvy
Vitamin C deficient for 20-40 days
Fatigue, pinpoint hemorrhages
Bleeding gums and stiff joints
Associated with poverty
388
Rebound scurvy
Occurs with immediate halt to excess vitamin C supplements
389
Vitamin C sources
Citrus fruit, potato, green pepper, cauliflower, broccoli, strawberry, romaine lettuce, spinach
390
Easily lost though cooking
Heat sensitive
Iron, copper, and oxygen sensitive
Vitamin C
391
Smokers need more
Vitamin C
392
Nontoxic at <1 gm
Vitamin C
393
Vitamin C UL
2 g/day
394
Warning to people with oxalate kidney stones
Vitamin C
