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Exam 4 Nutrition Flashcards

1
Q

Bone Health (peak bone mass and risks)

A

-You are about 30 when you reach your peak bone mass, then it usually goes down.
-weighing under 120 pounds puts you at risk for osteoporosis

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2
Q

Nutrients important for bone health

A

-Calcium (IMPORTANT)
-Vitamin D (IMPORTANT)
-Vitamin A
-Vitamin C
-Vitamin K
-Protein
-Mg
-Phosphorus
-Fluoride

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3
Q

What Vitamin helps hold calcium in bones?

A

Vitamin K

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4
Q

Sources of Vitamin K?

A

green leafy vegetables and dairy products are sources of Vitamin K.

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5
Q

Retinoids are?

A

-Vitamin A

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6
Q

Sources of Retinoids (Vitamin A) NO VEGGIES I AM THE LIVER KING BITCH!

A

-Liver
-Fish and fish oils
-Fortified milk
-Eggs

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7
Q

Functions of Vitamin A

A

-Needed for reproduction
-Supports cell growth
-Necessary for bone growth
-Visual cycle

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8
Q

Vitamin A deficiency

A

-Poor dark adaptation, night blindness, Bitots spots, blindness

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9
Q

-GMO (genetically modified organisms) are also known as

A

bioengineered foods

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10
Q

An example of GMO is

A

:examples include golden rice (modified rice with vitamin A)

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11
Q

Vitamin A Toxicity

A

-Toxicity can come from food, certain medications, and supplements
:Accutane (IMPORTANT)
-Teratogenic effects
:anagent or factor which causes malformation of an embryo

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12
Q

Vitamin D (Calcitriol)

A

-No sunlight toxicity
-Vitamin D is the boss of calcium

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13
Q

When do you not make vitamin D?

A

-You don’t make vitamin D during December, January, November, and February.

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14
Q

How does cholesterol play a role in Vitamin D?

A

-The cholesterol in our skin is made into vitamin D from the sunlight.

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15
Q

Vitamin D was fortified in what dairy product?

A

Cows milk

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16
Q

Time spent outside for vitamin D absorption depends on what?

A

Time spent outside to get vitamin D depends on your skin pigment. For people with really fair skin, it only takes 10-15 minutes. Darker skin pigments can take 30 minutes or more.

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17
Q

Factors affecting vitamin D synthesis

A

-Time of the year
-Clothes
-sunblock
-Age
-Cloud cover
-pollution
-weight
-time of day (solar noon is the best time to make vitamin D)

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18
Q

Food sources of Vitamin D

A

-Fatty fish
-fortified milk
-some orange juices
-some mushrooms
:shiitake mushrooms
:button mushrooms

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19
Q

The best source for Vitamin D is what?

A

SUNLIGHT!

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20
Q

Functions of vitamin D

A

-its the boss of calcium
-important for bone growth
-aids in the immune system
-influences cell differentiation
-May help with depression (just get enough, not more)

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21
Q

Vitamin D deficient disorders

A

-Rickets (is present only in children, it is reversable)
-Osteomalacia/osteoporosis (Not reversable)

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22
Q

Vitamin D toxicity

A

-Hypercalcemia (calcium starts to deposit on your bones and organs, very rare, in order to get this you need to also be high in calcium)
-Confusion, headache, nausea
-More urinations at night

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23
Q

What kind of supplements absorb better than others?

A

-D3 supplements absorb better than D2

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24
Q

How much of adult peak bone mass is developed during adolescence and by 18 how much of the skeletal mass has been formed?

A

-About half of adult peak bone mass is accrued during adolescence
-By age 18 more than 90% of adult skeletal mass has been formed

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25
Q

Dairy sources of calcium are?

A

-Cows milk
-Cheese (Lowest)
-Yogurt

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26
Q

Food sources for calcium

A

-Salmon, sardines with bones, (it must have BONES!)
-Turnips, mustard greens, broccoli, cauliflower, and kale
-soybeans
-Cereals and orange juices

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27
Q

Calcium functions

A

-Bone development
-blood clotting
-nerve conduction
-muscle contraction
-reduces blood pressure

28
Q

Osteoporosis is more common in who?

A

-Osteoporosis is more common in women than men, especially when they are in post menopause.

29
Q

Risk factors for osteoporosis (ALL OF THEM!)

A

-Being female
-Low weight bearing exercise
-Advancing age
-Smoking
-Excess alcohol consumption
-Family history

30
Q

Calcium deficiency TETANY!

A

-Rickets
-Tetany (spasms, numbness and tingling in hands and feet, muscle pain)
-Hypertension

31
Q

Calcium toxicity

A

-Constipation
-Headaches
-Kidney stones
-Hypercalcemia

32
Q

Vitamin C is what?

A

-Vitamin C is an antioxidant

33
Q

USP means what?

A

-USP is a symbol found on supplements, it stands for United States Pharmacopeia, this means it has exactly in it what’s claimed.

34
Q

How many cancer deaths a year could be avoided with life style choices?

A

-It is estimated that on third of all cancer deaths in the United States could be avoided through appropriate dietary and lifestyle modification.

35
Q

The benefits of a plant based diet (what direct benefits do plant foods offer? NOT DISEASES AND STUFF)

A

-Fiber
-Nutrient dense
-Low calories
-low in fat
-phytochemicals

36
Q

Phytochemicals/ is there a substitute for phytochemicals and does meat contain any? Are phytochemicals antioxidants?

A

-these are chemical compounds produced by plants that provide health benefits to the body.
-No substitute for plant foods.
-Meat has NO phytochemicals
-Some phytochemicals are antioxidants

37
Q

What is an antioxidant?

A

-Some phytochemicals are antioxidants and have the ability to sequester free radicals

38
Q

What are free radicals

A

-Free radicals are atoms or molecules that has one or more unpaired electrons. (antioxidants stabilize free radicals)

39
Q

Free radicals can damage what?

A

-free radicals can damage DNA

40
Q
  • The benefits of a plant based diet:
A

– Fiber
– Nutrient dense
– Low in fat
– Low in calories
– Phytochemicals
– Also known as phytonutrients

41
Q

Phytochemicals are?

A

-Phytochemicals compounds produced by plants that provide health benefits to the body.

42
Q

Some phytochemicals are what?

A

-Some phytochemicals are antioxidants

43
Q
  • What is an antioxidant?
A

– Some phytochemicals are antioxidants and
have the ability to sequester free radicals.

44
Q
  • What is a free radical?
A

– Refers to an atom or molecule that has one or
more unpaired electrons.

45
Q

What makes free radicals?

A

-EVERYTHING!
-Aerobic exercise
-Ultraviolet
-Pollutants
-Inflammation
-Smoking (BIGGEST GENERATOR, VAPING, MJ, ALL OF IT!)
-Excess fat or simple sugar

46
Q

What is Oxidative Stress?

A

-The total of all the chemical reactions giving rise to free radicals or reactive oxygen species in the body.

47
Q

What is Oxidative Damage, and what gets damaged?

A
  • When structures in the body get damaged consistently due to free radicals
  • What structures get damaged?
    – Proteins
    – Nucleic acid (DNA)
    – Lipids
    – Lipoproteins (HDL’S)
48
Q

Oxidative damage and disease & disorders

A
  • Cardiovascular disease
    – Heart disease and stroke
  • Cancer
  • Diabetes
  • Eye disorders
    – Cataracts
    – Macular degeneration
49
Q

Dietary Antioxidants

A
  • Vitamin E
  • Vitamin C
  • Carotenoids
  • Selenium
  • Zinc
  • Iron
50
Q

Vitamin C (ascorbic acid) food sources

A
  • Food sources:
    – Asparagus, citrus, cantaloupe, broccoli, green & red peppers, kale,
    strawberries.
    – Acerola cherry
51
Q

Vitamin C functions

A

-Antioxidants
-Increase the absorption of iron
-Immune system support
-Collagen formation

52
Q

Scurvy is what? And what are the symptoms?

A

-Scurvy is a deficiency in vitamin C, symptoms include loss of appetite, fatigue, impaired wound, healing, bleeding gums, spontaneous rupture of capillaries

53
Q

Carotenoids (THIS IS A PHYTOCHEMICAL!)

A

-This is typically the biggest in our diet, its found in carrots and many other things.
-beta carotene is a carotenoid, this is a huge antioxidant.

54
Q

-some of the 700 carotenoids do what?

A

-some of the 700 carotenoids can convert to vitamin A in our body

55
Q

Sources of carotenoids

A

-Dark leaf green
-yellow orange fruits and vegatbles
-carrots
-pumpkins
-squash
-cantaloupe

56
Q

Sources of vitamin E/tocopherol

A

-wheat germ
-vegetable oils
-nuts and seeds
-leafy green vegetables
-whole grains

57
Q

functions of vitamin E

A

-Antioxidants
-Inflammation reduction
-possible suppression of tumor growth and cell proliferation (Lowers risk of cancer)

58
Q

Vitamin E is also called

A

Tocopherol

59
Q

Is there a toxicity in vitamin E with food?

A

-there is not a toxicity in food with vitamin E, although supplements have been shown to cause a potential toxicity.

60
Q

Selenium Se is?

A

-it is an antioxidant

61
Q

Selenium Sources

A

-Brazil Nuts
-seafood
-organ meat
-grains and cereal

62
Q

Food sources of iron

A

Red meat, other meats, cereal, legumes, green leafy vegetables, and others.

63
Q

Functions of iron

A

-its an antioxidant
-formation of red blood cells
-immune functions

64
Q

Deficiency in iron

A

-Anemia
-Decreased immune functions

65
Q

Toxicity in iron

A

hemochromatosis

66
Q

Zinc Food sources

A
  • Shellfish
  • Red meat
  • Other meat (darker meat has more)
  • Cereal
  • Dairy
67
Q

Functions of Zinc

A
  • Wound healing
  • Antioxidant
  • Immune system
  • Taste perception
  • Growth

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