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T4 Nutrition > Lecture Three > Flashcards

Lecture Three Flashcards

1
Q

___________; nutrients that are needed in relatively minuscule amounts

A

micronutrients

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2
Q

micronutrients enable the body to produce ________ and ________ as well as other substances essential for proper growth and development

A

enzymes
hormones

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3
Q

micronutrients can be divided into 2 subgroups; _______ and _______

A

vitamins and minerals

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4
Q

vitamins are _____ and _________ soluble

A

fat and water

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5
Q

minerals are macro _______ and micro ______

A

macro bulk
micro trace

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6
Q

__________ _________ __________; is the minimum amount required to avoid a deficiency

A

recommended daily allowance

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7
Q

________ ________; is the recommended average daily intake

A

adequate intake

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8
Q

___________ ________ ________; is the amount required for optimal health

A

dietary reference intake

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9
Q

________ _______ is the maximum that should be consumed to avoid vitamin toxicity (mainly applicable for fat-soluble vitamins and a select few water soluble vitamins)

A

upper limit

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10
Q

T/F intake of certain nutrients together enhances their absorption, while antibiotics and certain drugs can inhibit their absorption

A

true

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11
Q

a _________ is an organic compound required as a nutrient to maintain growth and normal metabolism

A

vitamin

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12
Q

T/F vitamins provide energy

A

false

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13
Q

many vitamins are ________; they are bound to protein enzymes and assist in biological activities

A

coenzymes

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14
Q

T/F most vitamins cannot be synthesized by the body and therefore must be ingested

A

true

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15
Q

T/F the body can produce SOME vitamins

A

true

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16
Q

T/F no single food contains all the required vitamins

A

true

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17
Q

vitamins are divided into two groups, ____ soluble and _____ soluble

A

fat
water

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18
Q

name the 4 fat-soluble vitamins

A

A, D, E, K

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19
Q

fat-soluble vitamins cannot be absorbed in adequate quantities unless they are ingested with other ______

A

lipids

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20
Q

fat-soluble vitamins may be stored in cells such, particularly ________. This means there is usually an ______ ______ you can ingest.

A

hepatocytes
upper limit

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21
Q

because fat soluble vitamins are more likely to accumulate in the body they are more likely to lead to ____________

A

hypervitaminosis

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22
Q

vitamin A can be found in various forms. The 2 most common are _______ and _________

A

retinol
beta-carotene

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23
Q

____________; derived from animal food sources

A

retinol

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24
Q

_________-________; derived from plant sources such as orange skin vegetables like carrots

A

beta-carotene

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25
Q

bile salts and some dietary lipids are required for adequate absorption of both types of vitamin ___

A

A

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26
Q

synthesis and storage of vitamin A occurs in the _______

A

liver

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27
Q

which vitamin assists in the following functions?

  • night vision & peripheral vision
  • development of epithelial cells
  • important in bone and tooth formation
  • antioxidant
A

Vitamin A

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28
Q

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
A

Vitamin A

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29
Q

if someone was having vitamin ____ toxicity, they would exhibit the following S/S

  • nausea
  • dizziness
    -menstrual problems
  • skin changes & dryness
  • irritability
  • blurred vision
A

Vitamin A

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30
Q

T/F vitamin D is not an essential vitamin that needs to be consumed

A

true, your body can manufacture it from sunlight itself

31
Q

vitamin __ aka calciferol

A

D

32
Q

people who are not exposed to enough sunlight require dietary supplementation via the other 2 forms of _________ ___

A

vitamin D

33
Q

the other two forms of vitamin D are D__ & D__

A

D2
D3

34
Q

D2 is derived by _______ food sources

A

plant

35
Q

D3 is derived by _________ food sources

A

animal

36
Q

which vitamin does the following?

  • regulates calcium & phosphorus levels
  • aids in immune system functions
A

Vitamin D

37
Q

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
A

D

38
Q

if someone were exhibiting the following symptoms they may have vitamin ___ toxicity

  • elevated calcium levels
  • decreased appetite
  • increased thirst
  • nausea & vomiting
    -drowsiness
A

D

39
Q

T/F older people and vegans are advised to check their vitamin D levels regularly

A

true

40
Q

vitamin ___ aka tocopherol is a powerful antioxidant, it protects cells from oxidation and neutralizes free radicals

A

E

41
Q

the antioxidant function of vitamin E is enhanced when consumed in conjunction with vitamin ___

A

C

42
Q

__________; a vitamin or mineral that slows the oxidation process of cells and acts to repair damaged cells in the body

A

antioxidant

43
Q

_______ _______; toxic byproducts of oxygen metabolism that can cause significant damage to living cells and tissues in a process called “oxidative stress”

A

free radicals

44
Q

vitamin ___ works to do the following

  • promotion of healthy hair and skin
  • promotion of healing
  • cutting down the risk of scar tissue formation
A

E

45
Q

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
A

E

46
Q

vitamin ___ can be sound in sunflower seeds, unroasted almonds, strawberries, soybean and safflower oils

A

E

47
Q

T/F vitamin E is relatively non-toxic, although, high consumption may interfere with vitamin K’s role of blood clotting

A

true

48
Q

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

A

K

49
Q

the functions of vitamin ___ in the body include

  • synthesis of liver protein prothrombin that controls blood clotting
  • involved in bone formation and repair
A

K

50
Q

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

A

true

51
Q

vitamin K deficiencies, although rare, can be seen in those with ____ ________ conditions like celiac disease, cystic fibrosis, and colitis

A

fat malabsorption

52
Q

sources of vitamin ___ include

  • leafy greens
  • cauliflower
A

K

53
Q

T/F vitamin K toxicity is extremely common and dangerous

A

false, vitamin K is relatively non toxic because it is easily excreted

54
Q

water-soluble vitamins include _____ complex vitamins, vitamin ___ and vitamin ___

A

B complex
Vitamin C
Vitamin H

55
Q

______ soluble vitamins are dissolved in body fluids and are absorbed directly through intestinal cells into the CV system

A

water

56
Q

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)

A

kidney

57
Q

____; required for neurotransmitter synthesis (Serotonin, dopamine, melanin, nucleic acids etc)

A

B6

58
Q

B6 is a __________, and it aids those suffering from water retention

A

diuretic

59
Q

which vitamin is essential for the following?

  • carb and protein synthesis
  • promoting production of RBCs
  • enhancing bioavailability of magnesium
A

B6

60
Q

someone deficient in ____ will exhibit the following:

  • amnesia
  • convulsions
  • kidney stones
  • heart attacks
A

B6

61
Q

one may obtain vitamin B6 from _______, ________ and _______ among other things as well

A

meat
fish
eggs

62
Q

T/F B6 toxicity is very rare however more than 200mg can damage sensory nerves

A

true

63
Q

vitamin ___ (folic acid) is required for production of nucleic acids, RBCs and WBCs

A

B9

64
Q

vitamin ___ aids in preventing development of neural tube defects (prevents cleft palate)

A

B9

65
Q

vitamin B9 helps break down __________ - an amino acid associated with atheroma development

A

homocysteine

66
Q

someone deficient in vitamin ___ could exhibit the following S/S

  • anemia
  • heart attacks
  • neural tube defects in neonates
A

B9

67
Q

sources of vitamin ___ include

  • green leafy veg
  • broccoli
  • asparagus
  • citrus fruits
  • beans
  • pasta
A

B9

68
Q

T/F high levels of B9 may mask as a B12 deficiency

A

true

69
Q

vitamin ____ promotes protein synthesis including the deposition of collagen in the formation of connective tissue

A

C

70
Q

the following describes which vitamin?

  • essential in tissue repair, protects the body against bruising
  • antioxidant
  • promotes absorption of iron
A

vitamin C

71
Q

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

A

d) All of the above

72
Q

vitamin __ comes from the following

  • citrus fruits
  • strawberries
  • tomatoes
  • cruciferous veg
A

C

73
Q

toxicity symptoms of vitamin __ results in the following

  • diarrhea
  • kidney stones
  • gout
  • rebound scurvy
A

C

74
Q

_________ is the most abundant mineral in the body

A

calcium

T4 Nutrition (3 decks)

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