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NUTR1010 > Final Exam Review > Flashcards

Final Exam Review Flashcards

1
Q

Vitamins

A

Organic molecules

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2
Q

Two types of vitamins

A

Water and fat soluble

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3
Q

Water-soluble vitamins examples

A

C and D

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4
Q

Fat soluble vitamin examples

A

ADEK

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5
Q

Water-soluble vitamins characteristics

A
  • absorbed best in the stomach
  • transported to intestinal cells via facilitated diffusion or active transport
  • transported to the body by binding to blood bound proteins
  • too much of it gets excreted in pee
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6
Q

Fat-soluble vitamins characteristics

A
  • absorbed with the help of fat
  • absorbed in intestinal cells with the help of chylomicrons w/ lipids
  • transported around the body through lipoproteins/transport proteins
  • too much of it gets stored in the body
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7
Q

Vitamin Bs

A
  • involved in enzyme activity (coenzymes)

- burns CHO, proteins and fat

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8
Q

B1

A

thiamin

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9
Q

B2

A

riboflavin

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10
Q

B3

A

niacin

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11
Q

B5

A

pantothenic acid

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12
Q

B6

A

pyridoxine

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13
Q

B7

A

biotin

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14
Q

B9

A

folate/folic acid

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15
Q

B12

A

cobalamin

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16
Q

Grains

A

B1 B2 B3 B6

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17
Q

Fruits and Veggies

A

B2 B6 Folate

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18
Q

Milk

A

B2 B12

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19
Q

Meats

A

B1 B2 B3 B12 folate

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20
Q

Flour

A

Iron, folic acid, thiamin, riboflavin, niacin

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21
Q

Fortification

A

adding nutrients to foods that generally don’t have that nutrient

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22
Q

Enrichment

A

adding nutrients back to food in which they have lost from processing

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23
Q

examples of fortified foods

A

iodine w/ salt
calcium in oj
milk w/ vitamin D

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24
Q

Thiamin (B1)

A
  • burns glucose for energy
  • carbs metabolism
  • enriches grains
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25
Q

Example of thiamin

A

pork

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26
Q

Not enough thiamin

A

beriberi - nerve damage, lethargy, depression, CVD, fatigue

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27
Q

Wernike-korsakoff syndrome

A

caused by a combo of absorption problems and poor quality diet

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28
Q

folic acid

A

synthetic form of folate used to fortify foods

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29
Q

Vitamin C

A

“ascorbic acid”

  • water soluble and travels around freely in the blood
  • coenzyme that makes collagen
  • protects DNA and lipids
  • an antioxidant
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30
Q

Collagen

A
  • makes up connective tissue
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31
Q

Bile Acid

A
  • neurotransmitters, hormones
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32
Q

Why can’t humans make vitamin C?

A

we don’t have the right enzymes to make it out of glucose

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33
Q

Oxidation

A

taking of electrons by free radicals

  • product of metabolism
  • oxygen burned turns free radicals during the process of energy metabolism
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34
Q

what can be oxidized?

A

cell membrane phospholipids, DNA, LDL, proteins

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35
Q

more oxidation increases the risk of

A

heart disease, cancer, diabetes, arthritis, cataracts, alzheimers, kidney disease

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36
Q

antioxidants

A

chemicals that decrease the adverse effects of free radicals by donating their electrons and neutralizing them into less harmful substances

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37
Q

What can destroy Vitamin C

A

Baking and oxygen, boiling water

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38
Q

What can retain VC?

A

steaming, roasting, stir-frying

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39
Q

Scurvy

A

Little or no VC

- bleeding gums, lose teeth, hemorrhaging, impaired wound healing, swelling, bone pain

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40
Q

Where is Vitamin A absorbed?

A

small intestine with fat

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41
Q

Vitamin A roles

A

night vision, cell differentiation, growth regulation, maintenance of epithelial tissues, immune system, development of embryo

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42
Q

Where is Vitamin A found?

A

preformed from animal products/supplements

precursor form from plant foods

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43
Q

Precursor to Vitamin A

A

cartenoid

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44
Q

Preformed Vitamin A compound

A

Retinoid

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45
Q

Beta-carotene

A

yellow, orange and red pigments

  • a carotenoid
  • precursor
  • an antioxidant
  • prevents cancer, heart disease, macular degeneration, cataracts
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46
Q

RDA Vitamin A

A

900 men, 700 women

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47
Q

Where does most of our Vitamin A come from?

A

PREFORMED!

retanadfnkasnjk acids

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48
Q

Vitamin A deficiency

A

can cause night blindness, dry eyes, blindness, poor growth

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49
Q

Too much Vitamin A

A

loss of appetite, blurred vision, pain, nausea, liver/organ damage, birth defects

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50
Q

Vitamin E

A
  • antioxidant
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51
Q

The more PUFA you eat…

A

the more antioxidants you will need to protect the fats from oxidation

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52
Q

What is Vitamin E destroyed by?

A

Oxygen, light, metals, heat

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53
Q

Why is Vitamin E deficiency rare?

A

Our body stores it

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54
Q

Vitamin E deficiency

A
  • high risk of CVD
  • nerve damage
  • hemolytic anemia
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55
Q

Vitamin E and CVD

A
  • reduced oxidation LDL
  • reduced inflammation of the blood vessels which can lead to plaque flaking off
  • reduces platelet stickiness
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56
Q

Fluid

A

molecules are far enough apart that they can slide past each other

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57
Q

What % fluid is our body

A

60

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58
Q

Where is fluid in our body?

A

blood, GI tract, lining organs, intracellular, extracellular

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59
Q

What are fluids made of

A

electrolytes

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60
Q

What are electrolytes

A

dissolved minerals (ions) +/- charge

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61
Q

Major electrolytes

A

magnesium, sodium, potassium, chloride, phosphorus, calcium

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62
Q

What do fluids do?

A
  • Transports nutrients and waste
  • dissolves substances like carbs, AA, water soluble vitamins, minerals, meds
  • water insoluble substances are transported with the help of chylomicrons
  • moistens us (saliva, tears, mucus)
  • maintains body temperature
  • chemical reaction
  • protects
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63
Q

cerebrospinal fluid

A

cushions the brain

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64
Q

amnionic fluid

A

protects the fetus

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65
Q

hydrolysis

A

water needed to break 2 molecules

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66
Q

condensation

A

water released when 2 molecules join

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67
Q

where do we get our water?

A

75-80% comes from beverages
20-25% comes from foods
some comes from metabolism ‘
making triglycerides and peptide bonds

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68
Q

how do we lose water?

A

pee, poo, sweat, breath

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69
Q

Thirst

A

hypothalamus signals it

stimulus of thirst - high concentrations of solute in blood, low blood volume/pressure, dryness in mouth

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70
Q

problem with thirst mechanisms

A

gets worse as we age

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71
Q

Regulation of water losses

A
  • you don’t pee

- antidiuretic hormone gets released and tells kidneys to keep as much water as possible from being lost in the urine

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72
Q

How much fluid do we need

A

women 2.7 L

men 3.7 L

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73
Q

Dehydration

A

excreting more water than you take in

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74
Q

how is dehydration measured?

A

change in body weight

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75
Q

when do symptoms of dehydration appear

A

1-2% decrease in body weight

- loss of appetite, crankiness, headache, faintness, tiredness, dry eyes and mouth, dark urine

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76
Q

Moderate to severe dehydration % of water loss

A

3-5%

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77
Q

Moderate to severe dehydration results in

A

dizziness, sleepiness, nausea, headaches, decreased concentration
- greater than 7% can lead to delirium
10-20% can cause death

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78
Q

who’s susceptible to dehydration

A

athletes, children, older athletes

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79
Q

overhydration also know as

A

water intoxication

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80
Q

what is overhydration caused by?

A

too much fluid without enough sodium

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81
Q

what can overhydration lead to?

A

seizures, coma and death

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82
Q

define electrolytes

A

helps regulate fluid balance through osmosis

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83
Q

what do electrolytes do in the body

A

allows nerves to work, muscle contraction

84
Q

electrolyte deficiencies

A

poor appetite, muscle cramps, confusion, irregular heartbeats

85
Q

what organ is the main electrolyte regulator?

A

kidneys

- empties through pee if there’s too much or keeps them from getting peed out

86
Q

when can electrolyte imbalance can happen?

A

kidney disease, vomitting, diarrhea, sweating, IV fed patients

87
Q

what is sodium required for

A

nerve signals, fluid balance, blood pressure, nutrient transport

88
Q

where does sodium come from? %

A

77% processed foods
11% table salt added to cooked
12% naturally in foods

89
Q

Sodium intakes above UL

A

increases risk of hypertension

90
Q

optimal blood pressure

A

120/80

91
Q

systolic

A

pressure when heart contracts

92
Q

diastolic

A

pressure between beats

93
Q

HBP

A

systolic >140

diastolic > 90

94
Q

who has a higher risk for heart attacks, stroke, kidney disease

A

ppl with hypertension

95
Q

the DASH diet

A

diet recommended to treat hypertension

96
Q

what does the DASH diet include/

A 
30-60 minutes of physical acitvity
less total fats
more fruits and veggies
lots of whole grains, fat dairy, fat meats
low sodium foods
97
Q

sodium reduction strategy

A
  • reduce avg intakes 3400 mg/day to the UL of 2300 mg/day
  • reduction in processed foods
  • increased awareness, education and research
  • reduce hypertension by 30% and CVD by 13%
98
Q

what are minerals

A

inorganic elements

99
Q

major minerals

A

need more than 100 mg/d

100
Q

trace elements

A

less then 100 mg/d

101
Q

examples of major minerals

A

calcium, phosphorus, magnesium

102
Q

examples of trace elements

A

iron, zinc, copper, selenium, iodine

103
Q

functions of minerals

A

structural roles

regulatory roles

104
Q

Iodine used for?

A

thyroid hormones

105
Q

Iron

A

oxygen transpot

106
Q

% of minerals in bone

A

65%

107
Q

hydroxyapatite

A

calcium and phosphorus crystals

108
Q

% organic substance in bone

A

35%

109
Q

major nutrients involved in bone health

A

calcium, VD, phosphorus

110
Q

Minor roles

A

magnesium, vitamin A K, protein, fluoride

111
Q

calcium

A

major mineral in the body
1-2% of body weight
>1000mg per day

112
Q

sources of calcium

A 
milk and milk products
milk alternatives and fortified foods
fish eaten with bones
tofu
nuts and seeds
113
Q

absorption of calcium

A

25%

less with a low Vitamin D diet and more when you are pregnant

114
Q

Getting the most of your calcium

A

spread your calcium throughout the day

115
Q

what decreases absorption of calcium

A

oxylates (greens), phytates (whole grains), tannins (teas)

116
Q

what supplements should you avoid when you’re eating a source of calcium

A

zinc, iron, magnesium

117
Q

best dairy-free sources

A

milk alternatives, high calcium grains (kale, bok choy), tofu, almonds and sesame seeds

118
Q

strong bones

A

99% calcium stored in bones and teeth

critical part of hydroxypatite crystals

119
Q

calcium’s role as an electrolyte

A

1% calcium is in the blood as an electrolyte

- helps w/ blood clotting

120
Q

not enough calcium

A

body will take what it needs from bones

results in change in calcium levels and weakening of bones

121
Q

calcium for 13-18

A

men 1300

women 1300

122
Q

calcium for 19-50

A

men 1000

women 1000

123
Q

calcium for 50-70

A

men 1000

women 1200

124
Q

calcium 70+

A

men 1200

women 1200

125
Q

things to consider in selecting a supplement

A

form of supplement

ability to absorb

126
Q

how much of the supplement gets absorbed

A

28%

127
Q

maximizing supplement absorption

A

don’t take it with a multivitamin
take calcium supplement with food at mealtime or right after eating
take smaller amounts throughout the day to maximize absorption

128
Q

too much calcium

A

comes out in poo

interferes with absorption of iron and zinc

129
Q

Phosphorus

A

> 700 mg/d
well absorbed in intestines
part of hydroxyapatite crystals

130
Q

roles of phosphorus

A

15% in soft tissues and fluids in the body (cell membranes, energy metabolism), activates enzymes in metabolic reaction, relays signals, acid-base balance

131
Q

Phosphorus deficiency

A
  • low protein diets
132
Q

too much phosphorus

A

over-consuming processed foods, carbonated beverages

- can interfere with calcium absorption and excretion and bone mineralization

133
Q

magnesium in the bone

A

50-60%

affects hydroxyapatite formation

134
Q

magnesium role

A

regulates the transport of calcium and potassium ions across the cell membrane
Cofactor of 300 enzymes

135
Q

enzymes affected by magnesium control

A

energy production, building DNA and proteins, blood pressure regulation, muscle contractions

136
Q

best sources of magnesium

A

whole grains, leafy green veggies, nuts, seeds, beans

137
Q

too much magnesium

A

diarrhea and nausea

138
Q

too little magnesium

A

increases risk of osteoporosis, type 2 diabetes, hbp, migraines

139
Q

Vitamin D also called

A

cholecalciferol/calcitrol

140
Q

vitamin d is also considered a

A

hormone

141
Q

what does conditionally essential mean

A

we can make it ourselves if we’re exposed to enough sun

142
Q

vitamin D and bone health functions

A

calcium balance, absorption and retainment, regulate blood levels of calcium

143
Q

vitamin D roles

A

preventing cell mutation, immune system

144
Q

what does vitamin D synthesize itself from

A

cholesterol

145
Q

characteristics of people who absorb less vitamin D

A

dark skins, living far from equator, elderly, winter/spring, sunscreen

146
Q

foods that contain vitamin D naturally

A

fatty fish (wild salmon, herring, trout, mackerel), yogurt and cheese (fortified beverages)

147
Q

rickets

A

wrickken

- industrial revolution

148
Q

osteomalacia

A

soft bones due to vitamin D
poor mineralization
bowed legs, bone pain
muscle aches and weakness

149
Q

vitamin D toxicity

A

not possible from sun exposure

possible from supplements but rare

150
Q

what can vitamin D toxicity cause

A

hypercalcemia, calcium deposits in organs

151
Q

vitamin D and cancer

A

60% lower risk of cancer if taking supplements

152
Q

osteoporosis

A

older adults where bone is weakened

increased bone fragility, increased mineral loss

153
Q

functions of bones

A

structure and support
metabolic processes
- mineral storage, production of blood cells in bone marrow

154
Q

peak bone mass age

A

20-30

155
Q

bone remodelling

A

body constantly breaking down and building up bones to keep them strong

156
Q

bone resorption

A

breakdown of bone by osteoclast

157
Q

bone formation

A

formation of bone by osteoblasts

works faster when u young

158
Q

what protects u from osteoporosis

A

high peak bone mass

159
Q

how do you know if your bones are healthy

A

dual energy x-ray absorptiometry

160
Q

what does dual energy x-ray absorptiometry measure

A

bone mineral density, bone mineral content/bone area = BMD (g/cm2), monitor changes in BMD and used to diagnose osteoporosis

161
Q

why do women have a higher risk of osteoporosis

A

longer life expectancy, post menopausal bone loss, lower peak bone mass

162
Q

what does low estrogen levels do for bone

A

increases bone resorption due to low bone formation

163
Q

iron

A

trace mineral

important component of hemoglobin

164
Q

iron diet

A

heme foods - meat, poultry, fish, seafood

nonheme foods - beans, lentils, grains, and some veggies, iron added to flour or breakfast cereals

165
Q

heme molecules

A

hemoglobin or myoglobin

166
Q

things that help absorb non-heme

A

vitamin C, beef

167
Q

things that inhibit absorption

A

calcium, phytates, tannins, fibre

168
Q

how much iron do we absorb

A

mixed diet - 18%

plant-based diet - 10%

169
Q

iron and cytochromes

A

cyanide binds to cytochromes and stops using them

170
Q

What is blood?

A

Consists of 55% plasma, which is a fluid (water with electrolytes)

  • Also 45% red blood cells (aka erythrocytes)
  • White blood cells (part of the immune system) and platelets (for clotting) are also present at less than 1%
171
Q

What does blood do?

A

What does blood do? -Transports oxygen, nutrients

  • Removes waste products
  • Important in healing process and immune system
172
Q

What is the difference between healthy and unhealthy blood?

A
  • Healthy: transports everything efficiently

- Unhealthy: doesn’t transport oxygen and/or nutrients well. Usually problem with red blood cells

173
Q

What are the characteristics of red blood cells?

A
  • Contain hemoglobin which binds oxygen and delivers it to cells
  • If there are too few red blood cells or if they are damaged, oxygen transport is impossible
  • Too few red blood cells = anemia
174
Q

What happens if you do not get enough iron?

A
  • 3 stages of iron deficiency
  • Stage 1: low iron stores
  • Stage 2: low iron transport
  • Stage 3: low hemoglobin levels (anemia with tired, pale skin, and low immune function)
175
Q

What does physical activity lower the risk for and how?

A
  • Obesity (lowers fat mass, maintains lean body mass, controls appetite)
  • CVD (strengthens heart, improves blood lipids, maintains healthy blood pressure)
  • Diabetes (enhances insulin sensitivity)
  • Bone and joint health (strengthens bones, strengthens joints)
  • Prevents cancers (breast, colon)
176
Q

What other benefits does physical activity have?

A
  • Improves sleep patterns
  • Decreases stress, anxiety, and promotes better mental health
  • During pregnancy it helps a mother maintain fitness, muscle tone, weight gain and lowers risk of C section (also may cause a shorter labour and better recovery)
177
Q

How much physical activity do we need?

A

150 minutes per week

178
Q

What are the characteristics of a good exercise regimen?

A

aerobic, strength training, balance and flexibility`

179
Q

What is aerobic activity?

A
  • cardio
  • get your heart beating and blood pumping around the body
  • Includes running, swimming, cycling
  • Do 150 minutes per week, or 10 minutes per session
  • Have greatest effect on cardiovascular health
180
Q

What is strength training?

A

Exercises to improve strength, muscle and bone health

  • Recommended to do 2 days of this per week
  • Includes weight training, yoga, pilates, push ups
181
Q

What are exercises for balance and flexibility?

A

3-4 times a week

yoga, stretches

182
Q

What does energy depend on?

A
  • Duration, frequency and intensity of exercise (longer, harder need more energy)
  • This is true for males and females (although males usually need more)
  • Also depends on body size and lean mass (bigger body and more lean mass needs more energy)
183
Q

What is the problem with a diet less than 1800 kcals per day?

A
  • Will cause loss of muscle mass
  • Risk of fatigue, injury and illness
  • Will prolong a recovery
184
Q

How do athletes know if they’re getting enough energy?

A

If they are not getting enough they will lose weight and see a loss in performance

  • If they are getting too much they will gain weight and see a loss in performance
  • Gymnasts and sports with weight categories monitor weight more closely
185
Q

Where do we see unhealthy weights in athletes?

A
  • Sports with an emphasis on weight (wrestling, gymnastics, boxing, dance)
  • Female athlete triad (eating disorder, amenorrhea, osteoporosis)
186
Q

What are our carbohydrate needs?

A
  • 45-65% of energy should come form carbs
  • But endurance athletes need more than 60% from carbs
  • Strength athletes need more than 55%
187
Q

What kinds of carbohydrates do we need?

A
  • Complex carbs such as starches and whole grains

- Less sugars

188
Q

why are carbohydrates so important?

A

increases glycogen stores

189
Q

When should you be eating carbohydrates?

A
  • Throughout the day
  • Before activity improves performance
  • After activity increases glycogen storage
  • May be needed during activity if it lasts more than an hour
190
Q

How does carb loading work?

A
  • Few days before your event, you decrease training and increase carb intake
  • Therefore you use less and store more
  • Though it doesn’t work for everyone and may cause diarrhea and bloating
191
Q

How much fat do athletes need?

A
  • 15-20% of kcal should come from fat

- Fats should be low in saturated fats

192
Q

What are some food sources of fat?

A

Should be healthy fats

  • Canola and olive oils
  • Nuts
  • Avocados
  • Margarine
193
Q

Why do athletes need fat?

A
  • It is needed for fatty acids, fat soluble vitamins and getting enough energy
  • Needed for stored energy for activities
  • Needed for hormone balance to avoid stunted growth, slow sexual maturation, amenorrhea and poor bone health
194
Q

What are the protein needs of athletes?

A
  • Need more to build and repair muscle, for enzymes, and to provide energy
  • Most athletes consume enough with a normal die
195
Q

How much protein do athletes need?

A
  • General population needs 0.8k/kg of bod weight
  • Strength athletes need 1.2-1.7g/kg of body weight
  • Mostly found from foods
196
Q

What are some kinds of athletes who may not get enough protein?

A
  • Vegan athletes
  • Young growing athletes
  • People with low body weights aiming for a specific weight category
197
Q

What is a cheap source of protein?

A
  • Skim milk powder (has half the amount of protein than protein powder)
  • But it is cheap, dissolves easily and tastes bett
198
Q

Do athletes need vitamin and mineral supplements?

A

Not if they consume adequate energy from a variety of foods

-May be needed if an athlete is dieting, eliminated foods/food groups, or has a micronutrient deficiency

199
Q

How does iron relate to athletes?

A
  • Athletes use more iron

- Females have poorer iron status than males (iron deficiency anemia seen in 10% of female athletes)

200
Q

What is sports anemia?

A

It is temporary

  • Occurs early in training or when training intensity increases (plasma increased which dilutes red blood cells and hemoglobin appears to be low)
  • It is not a true anemia
  • It does not affect performance and does not require iron supplement
201
Q

What are some supplement claims?

A

Caffeine enhances endurance

  • Bicarbonate delays fatigue
  • Ginseng enhances performance
202
Q

What happens when athletes do not get enough fluid?

A
  • Heat syncope (dizziness form standing in the heat)
  • Heat cramps (cramps that happen several hours after intense heat workouts)
  • Heat stroke (high body temperature due to working out in the heat)
203
Q

How do athletes replace fluids?

A
  • Drinking before exercise (500-750ml 2-3 hours before exercise or 250ml 10-20 minutes before exercise)
  • Drinking during exercise (250ml every 10-20 minutes)
  • Drink after exercise (500ml for every pound of fluid lost, electrolytes and water)
204
Q

How can you prevent hyponatremia?

A
  • Replace electrolytes and fluid

- Drinking sports drinks, milk and diluted fruit juice

205
Q

What are the four components of physical fitness?

A
  • Cardiorespiratory
  • Musculoskeletal
  • Flexibility
  • Body composition

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