Lecture Three Flashcards
___________; nutrients that are needed in relatively minuscule amounts
micronutrients
micronutrients enable the body to produce ________ and ________ as well as other substances essential for proper growth and development
enzymes
hormones
micronutrients can be divided into 2 subgroups; _______ and _______
vitamins and minerals
vitamins are _____ and _________ soluble
fat and water
minerals are macro _______ and micro ______
macro bulk
micro trace
__________ _________ __________; is the minimum amount required to avoid a deficiency
recommended daily allowance
________ ________; is the recommended average daily intake
adequate intake
___________ ________ ________; is the amount required for optimal health
dietary reference intake
________ _______ is the maximum that should be consumed to avoid vitamin toxicity (mainly applicable for fat-soluble vitamins and a select few water soluble vitamins)
upper limit
T/F intake of certain nutrients together enhances their absorption, while antibiotics and certain drugs can inhibit their absorption
true
a _________ is an organic compound required as a nutrient to maintain growth and normal metabolism
vitamin
T/F vitamins provide energy
false
many vitamins are ________; they are bound to protein enzymes and assist in biological activities
coenzymes
T/F most vitamins cannot be synthesized by the body and therefore must be ingested
true
T/F the body can produce SOME vitamins
true
T/F no single food contains all the required vitamins
true
vitamins are divided into two groups, ____ soluble and _____ soluble
fat
water
name the 4 fat-soluble vitamins
A, D, E, K
fat-soluble vitamins cannot be absorbed in adequate quantities unless they are ingested with other ______
lipids
fat-soluble vitamins may be stored in cells such, particularly ________. This means there is usually an ______ ______ you can ingest.
hepatocytes
upper limit
because fat soluble vitamins are more likely to accumulate in the body they are more likely to lead to ____________
hypervitaminosis
vitamin A can be found in various forms. The 2 most common are _______ and _________
retinol
beta-carotene
____________; derived from animal food sources
retinol
_________-________; derived from plant sources such as orange skin vegetables like carrots
beta-carotene
bile salts and some dietary lipids are required for adequate absorption of both types of vitamin ___
A
synthesis and storage of vitamin A occurs in the _______
liver
which vitamin assists in the following functions?
- night vision & peripheral vision
- development of epithelial cells
- important in bone and tooth formation
- antioxidant
Vitamin A
if someone had the following, which vitamin may they be deficient in?
- night blindness
- dry, itchy eyes
- dry skin and hair
- abscesses forming in the ear
- frequent colds
- respiratory infections
- skin disorders
Vitamin A
if someone was having vitamin ____ toxicity, they would exhibit the following S/S
- nausea
- dizziness
-menstrual problems - skin changes & dryness
- irritability
- blurred vision
Vitamin A
T/F vitamin D is not an essential vitamin that needs to be consumed
true, your body can manufacture it from sunlight itself
vitamin __ aka calciferol
D
people who are not exposed to enough sunlight require dietary supplementation via the other 2 forms of _________ ___
vitamin D
the other two forms of vitamin D are D__ & D__
D2
D3
D2 is derived by _______ food sources
plant
D3 is derived by _________ food sources
animal
which vitamin does the following?
- regulates calcium & phosphorus levels
- aids in immune system functions
Vitamin D
if someone were deficient in vitamin ___ the following would be present
- osteoporosis
- rickets (in children)
- osteomalacia (in adults) aka rickets for grown ups
- muscle twitching
- poor wound healing
D
if someone were exhibiting the following symptoms they may have vitamin ___ toxicity
- elevated calcium levels
- decreased appetite
- increased thirst
- nausea & vomiting
-drowsiness
D
T/F older people and vegans are advised to check their vitamin D levels regularly
true
vitamin ___ aka tocopherol is a powerful antioxidant, it protects cells from oxidation and neutralizes free radicals
E
the antioxidant function of vitamin E is enhanced when consumed in conjunction with vitamin ___
C
__________; a vitamin or mineral that slows the oxidation process of cells and acts to repair damaged cells in the body
antioxidant
_______ _______; toxic byproducts of oxygen metabolism that can cause significant damage to living cells and tissues in a process called “oxidative stress”
free radicals
vitamin ___ works to do the following
- promotion of healthy hair and skin
- promotion of healing
- cutting down the risk of scar tissue formation
E
if someone were deficient in vitamin ___ the following would be present
- hemolytic anemia (RBC are broken down faster than they can be remade)
- intestinal fat malabsorption
E
vitamin ___ can be sound in sunflower seeds, unroasted almonds, strawberries, soybean and safflower oils
E
T/F vitamin E is relatively non-toxic, although, high consumption may interfere with vitamin K’s role of blood clotting
true
most of the vitamin___ in the body is synthesized by bacteria in the intestines. This is aided with the presence of cultured milk like yogurt
K
the functions of vitamin ___ in the body include
- synthesis of liver protein prothrombin that controls blood clotting
- involved in bone formation and repair
K
T/F vitamin K deficiencies are rare since it is only needed in small amounts and is excreted more easily than other fat-soluble vitamins
true
vitamin K deficiencies, although rare, can be seen in those with ____ ________ conditions like celiac disease, cystic fibrosis, and colitis
fat malabsorption
sources of vitamin ___ include
- leafy greens
- cauliflower
K
T/F vitamin K toxicity is extremely common and dangerous
false, vitamin K is relatively non toxic because it is easily excreted
water-soluble vitamins include _____ complex vitamins, vitamin ___ and vitamin ___
B complex
Vitamin C
Vitamin H
______ soluble vitamins are dissolved in body fluids and are absorbed directly through intestinal cells into the CV system
water
water-soluble vitamins are susceptible to _______ filtration so excess quantities are not stored but instead are excreted in urine (B3 and B6 are exceptions to this, as they are stored)
kidney
____; required for neurotransmitter synthesis (Serotonin, dopamine, melanin, nucleic acids etc)
B6
B6 is a __________, and it aids those suffering from water retention
diuretic
which vitamin is essential for the following?
- carb and protein synthesis
- promoting production of RBCs
- enhancing bioavailability of magnesium
B6
someone deficient in ____ will exhibit the following:
- amnesia
- convulsions
- kidney stones
- heart attacks
B6
one may obtain vitamin B6 from _______, ________ and _______ among other things as well
meat
fish
eggs
T/F B6 toxicity is very rare however more than 200mg can damage sensory nerves
true
vitamin ___ (folic acid) is required for production of nucleic acids, RBCs and WBCs
B9
vitamin ___ aids in preventing development of neural tube defects (prevents cleft palate)
B9
vitamin B9 helps break down __________ - an amino acid associated with atheroma development
homocysteine
someone deficient in vitamin ___ could exhibit the following S/S
- anemia
- heart attacks
- neural tube defects in neonates
B9
sources of vitamin ___ include
- green leafy veg
- broccoli
- asparagus
- citrus fruits
- beans
- pasta
B9
T/F high levels of B9 may mask as a B12 deficiency
true
vitamin ____ promotes protein synthesis including the deposition of collagen in the formation of connective tissue
C
the following describes which vitamin?
- essential in tissue repair, protects the body against bruising
- antioxidant
- promotes absorption of iron
vitamin C
which of the following could be present with a vitamin C deficiency?
a) scurvy
b) anemia
c) loosening of teeth
d) all of the above
d) All of the above
vitamin __ comes from the following
- citrus fruits
- strawberries
- tomatoes
- cruciferous veg
C
toxicity symptoms of vitamin __ results in the following
- diarrhea
- kidney stones
- gout
- rebound scurvy
C
_________ is the most abundant mineral in the body
calcium
