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BIOL 203 > Lesson 7 > Flashcards

Lesson 7 Flashcards

1
Q

what are the non energy yielding nutrients ?

A

vitamins and minerals

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2
Q

what are the 4 fat soluble vitamins ?

A

A, D, E, K

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3
Q

how do our cells metabolize micronutrients for energy ?

A

they do not

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4
Q

what is nutrient density?

A

nutrient dense foods have more micronutrients / kcal

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5
Q

what is a micronutrient ?

A

needs less than 1g a day

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6
Q

micronutrients can lower risk of CVD and cancer, true or false ?

A

true

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7
Q

what is the AI for alpha-linolenic acid (omega 3) ?

A
  1. 6 g/day for men

1. 1 g/day for women

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8
Q

what is the RDA for threonine ?

A

46g

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9
Q

what is threonine ?

A

an essential amino acid

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10
Q

what are foods rich in threonine ?

A

lean beef, soy, pork, chicken, cheese, shellfish, nuts

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11
Q

what is the RDA for thiamin ?

A

1.1 mg

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12
Q

what foods have thiamin (B1)?

A

beef, liver, nuts

often foods are fortified w it in rice, pasta

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13
Q

what is the RDA for riboflavin?

A

1.1 mg

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14
Q

what foods have riboflavin (B2)?

A

beef liver, lamb

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15
Q

what is the RDA for niacin ?

A

14 mg

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16
Q

what foods have niacin (B3)

A

yeast, bran, liver, tuna

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17
Q

what is the RDA for folate ?

A

400 micrograms

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18
Q

what is the RDA for calcium ?

A

1000 mg

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19
Q

what are foods high in calcium

A

milk, kale, sardines

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20
Q

what is the RDA for chromium ?

A

25 micrograms

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21
Q

what foods have chromium?

A

yeast, broccoli, wheat

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22
Q

how is vitamin structure different from macronutrients ?

A

no chains of repeated nutrients. mostly C, H, O, sometimes N and S

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23
Q

what are the 4 natural sources of vitamins ?

A

plants, animals, fungi, and bacteria

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24
Q

are mushrooms nutrient dense ?

A

yes !

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25
Q

how are vitamins made in lab ?

A

by chemists using microbes ?

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26
Q

what is enrichment ?

A

adding nutrients lost during refinement

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27
Q

what is fortification ?

A

supplementation of nutrients to food that were not originally present or present in insignificant amount, to reduce risk of specific deficiency diseases

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28
Q

how are vitamins usually classed ?

A

by solubility

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29
Q

what are the 2 water soluble vitamins

A

B and C

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30
Q

where are fat soluble and water soluble vitamins stored in food ?

A

in different parts of the food

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31
Q

how are fat soluble vitamins transported ?

A

require transport proteins

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32
Q

how are fat soluble vitamins excreted ?

A

no, they are usually stored with fat

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33
Q

how are water soluble vitamins usually stored ?

A

they are not, kidneys remove excess in urine

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34
Q

how often do we need water soluble vitamins ?

A

frequently, 1-3 days

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35
Q

how often do we need fat soluble vitamins ?

A

in periodic doses (weeks or months)

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36
Q

how are fat soluble vitamins absorbed ?

A

taken into chylomicron and stored in fatty tissue

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37
Q

why can fat soluble vitamins cause toxicity ?

A

bc they are less likely to be excreted in urine due to their solubility so they can accumulte in the body

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38
Q

what are the 8 factors deciding the absorption of vitamins

A

they depend on physiological need

  • age
  • gender
  • diet
  • pregnant/lactating

also

  • method of preparation
  • combination of foods you are
  • method of origin (synthetic, etc)
  • function
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39
Q

does processed food always become less nutrient dense ?

A

no, eg tofu

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40
Q

what are the 2 forms of vitamin A

A

retinols ( that we absorb from animal foods, and then can become retinal or retinoic acid)

beta-carotene (carotenoid pigment), a precursor to retinol

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41
Q

is chlorophyll a carotenoid ?

A

yes

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42
Q

what vegetables have high vitamin A

A

carrots, spinach, kale

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43
Q

explain relationship btwn carotene and retinol

A

12 micrograms of carotene give one microgram of retinol

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44
Q

how is the vitamin content of vit A expresed ?

A

retinol activity equivalet

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45
Q

does cooking increase or decrease bioavailabiliity of carotene ?

A

increase, so raw isn’t always better

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46
Q

since beta-carotene is lipid soluble, when will its bioavailability increase ?

A

if sauteed in butter or oil

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47
Q

what meats contain the most retinol (vit A) ?

A

cooked liver, fish oil

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48
Q

do we need to eat high vit A everyday

A

no bc they are stored in the body

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49
Q

why do pregnant women have to limit their vit A consumption by eating liver only once every 2 weeks

A

vit A stored in liver

is a teratogen in large doses, causing fetus malformation

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50
Q

what are the functions of vit A (3)

A

cell differentiation, vision, and antioxidant function?

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51
Q

what 3 products are fortified with vit A?

A

1% and 2% milk
and margarine
(lost when fat is removed)

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52
Q

how does vit A aid cell differentiation ?

A

maintains healthy cells in mucous membrane epithelial cells, maintains their function and structure

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53
Q

due to vit A aiding cell differentiation, what are signs of vit A deficiency? (3)

A

increase rate of infection
keratinization of skin
permanent blindness

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54
Q

how is vit A involved in vision ?

A

transforms light into nerve impulses that inform the brain

the retina cells contain retinal (vit A) which needs to change shape from cis to trans to communicate info in brain

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55
Q

which form of vitamin A does the eye need ?

A

retinal

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56
Q

what do antioxidants do ?

A

donate electrons to free radicals

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57
Q

how many carotenoids are there ? how many work as vit A

A

600

50 are vit A

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58
Q

what are 3 antioxidant carotenoids ?

A

lutein, zeaxanthin, lycopene

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59
Q

what are the three things needed to make vitamin D ?

A

sunlight, cholesterol, body heat

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60
Q

what blocks us from synthesizing vitamin d?

A

sunscreen, pollution, tall buildings, clothing

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61
Q

is vitamin D common in foods ?

A

no

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62
Q

what is the AI in vitamin D?

A

600 IU

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63
Q

which food with one serving can get us to our full needed amount of vitamin D?

A

none

most foods don’t have it or have low amounts, which is why food is fortified with it

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64
Q

which foods will have more vitamin D?

A

lipid rich foods

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65
Q

what are the three roles of vit D?

A

bone development, cell growth, cancer fighting

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66
Q

which form of vitamin D do we get from the sun?

A

previtamin D3

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67
Q

what form of vitamin D do you get from animal diet ?

A

D3

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68
Q

what form of vitamin D do you get from plant diet ?

A

D2

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69
Q

what is another word for D3?

A

calciol

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70
Q

which form of vitamin D is found in the liver ?

A

calcidiol (from calciol)

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71
Q

which form of vitamin D is found in the kidneys ?

A

calcidiol from liver becomes CALCITRIOL

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72
Q

when calcium is needed, what happens to vit D forms ?

A

vitamin D is activated in kidneys

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73
Q

what is the active form of vitamin D?

A

calcitriol

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74
Q

how does vitamin D affect calcium ?

A

it increases the bioavailability of calcium

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75
Q

when vit D is lacking, what is the % of calcium absorbed ?

A

10-15%

76
Q

with vit D, what does calcium absorption increase to?

A

80%

77
Q

how does vit D deficiency affect bone growth?

A

cells can’t deposit enough calcium to produce strong bone tissue

78
Q

what is vit D insufficiency called

A

rickets

79
Q

what is the main sign of rickets ?

A

bowed legs

80
Q

why do vit D deficient kids have bowed legs ?

A

rickets, means they have trouble carrying their upper body bc bones not strong enough

81
Q

what is the adult form of rickets ?

A

osteomalacia: bones become increasingly soft, flexible, and deformed

82
Q

what happens from too much vit D?

A

too much calcium.. it’s deposited in soft tissues of body, including arteries and kidneys, causing damage

83
Q

how can you overuse vit D?

A

supplements

84
Q

what do free radicals damage?

A

the lipid bilayer

85
Q

what is the main fat-soluble antioxidant found in cells ?

A

vitamin E

86
Q

what kinds of foods it vit E found in ?

A

polyunsaturated vegetable oils, nuts, seeds

87
Q

what is vit E used in at the supermarket ?

A

packaged foods to extend shelf life

88
Q

what 2 diseases does vit E reduce the risk of ?

A

cancer and CVD

89
Q

what happens if you are vit E deficient ?

A

RBC break open, and free radicals destroy LDL

90
Q

what does vit K do ?

A

synthesis of blood clotting factors

91
Q

about half of our vit K requirement is made where ?

A

in large intestine by bacteria

92
Q

what age is more likely for vit K deficiency?

A

infants

93
Q

why are infants more prone to vit K deficiency?

A

bc their large intestine is sterile, and there is no vit K in breast milk

94
Q

what condition are infants prone to ?

A

Vit K Deficiency Bleeding

95
Q

how are babies protected against bleeding to death?

A

vit K shot at birth

96
Q

which vitamin deficiency will cause us to lack energy, despite adequate glucose ?

A

B

97
Q

what vitamin supports generation of energy from macros ?

A

B

98
Q

what are the 8 forms of vitamin B ?

A 
Biotin
Folate
Niacin
Panthothenic acid 
Thiamin
Riboflavin
Vitamin B6 
Vitamin B12
99
Q

what is the common feature of B vitamins?

A

they bind to coenzymes

100
Q

what are coenzymes ?

A

small molecules that bind to enzymes to activate them

101
Q

what is the word for B1 ?

A

thiamin

102
Q

what Asian food is thiamin found in ?

A

rice bran (brown rice)

103
Q

what is Beriberi ?

A

a disease caused by eating white rice without bran, developed in China from their diet

104
Q

who can develop Beriberi symptoms ?

A

mostly poor people and prisoners at risk, but also chickens feeding on leftovers from prisoner’s plates

105
Q

what are the three main symptoms of Beriberi

A

weakness, memory loss, weight loss

106
Q

what is Wernicke-Korsakoff

A

a neurological disorder typically associated with chronic alcoholism, caused by a deficiency of thiamin
(alcohol-related dementia)
alcohol prevents absorption of thiamin = brain damage

107
Q

what is B2’s name ?

A

riboflavin

108
Q

is riboflavin deficiency rare ?

A

yes

109
Q

what are 3 deficiency symptoms of riboflavin (B2)

A

weakness, inflamed tongue, sores on edges of lips

110
Q

what causes riboflavin to breakdown ? how does this affect milk packaging ?

A

exposure to light, so milk stored in cardboard or opaque containers

111
Q

30 min of UV light will destroy what % of riboflavin (B2) ?

A

30%

112
Q

what is B3’s name ?

A

niacin

113
Q

what aa leads to niacin ?

A

tryptophan

114
Q

`1 mg of niacin = mg tryptophan ?

A

60 mg tryptophan

115
Q

where do we get niacin from ?

A

diet, and tryptophan

116
Q

what is the niacin (B3) deficiency disease ?

A

pellagra

117
Q

what are the three symptoms of pellagra ?

A

B3 (niacin) deficiency

Dementia
Dermatitis
Diarrhea

118
Q

what is the difference between pellagra in US and in Mexico?

A

poor in US were eating corn with low bioavailability for niacin
Mexico: corn soaked in lime which helped free niacin from protein

119
Q

why is B6 so important

A

coenzyme for 100 enzymes

120
Q

which vitamin B is toxic in large amounts ?

A

B6

121
Q

what are B6’s main 3 roles ?

A

energy metabolism, aa metabolism, heme synthesis

122
Q

which vitamin is necessary for making non-essential aa ?

A

B6

123
Q

without which vitamin do all aa become essential ?

A

B6

124
Q

vitamin B6 is crucial for what B3 (niacin) reaction?

A

converting tryptophan to niacin

125
Q

how is B6 crucial to aa metabolism (2) ?

A 
converts tryptophan to niacin
converts homocysteine (toxic) to cysteine
126
Q

what are the three vitamin that participate in homocysteine metabolism ?

A

folate, B6, B12

127
Q

what is homocysteine ?

A

an intermediate product between methionine (essential aa) and cysteine (non essential)

128
Q

what does B12 and folate do in homocysteine metabolism ?

A

convert homocysteine back to methionine to prevent it from accumulating

129
Q

why does homocysteine contribute to CVD?

A

causes irritation and inflammation of blood vessels

130
Q

what is the onset of CVD

A

inflammation of blood vessels

131
Q

what is the structure of hemoglobin ?

A

4 polypeptides

132
Q

what is heme ?

A

the nonprotein portion of hemoglobin which holds iron

133
Q

what is heme found in ?

A

only animal sources, such as eggs and meat

134
Q

which vitamin is required for heme synthesis ?

A

B6

135
Q

what blood condition happens without B6?

A

megaloblastic anemia (compromised ability of RBC to carry oxygen)

136
Q

what are symptoms of anemia ?

A

fatigue to cardiac arrest

137
Q

what are three roles of folate ?

A

DNA metabolism
energy metabolism
aa metabolism

138
Q

what is the main role of folate ?

A

DNA metabolism

139
Q

folate deficiency affects which age mostly ?

A

embryonic development

140
Q

folate deficiency causes which 2 defects ?

A

spina bifida; protrusion of spinal cord outside

anencephaly: brain malformed or missing

141
Q

carrying twins, at risk of which deficiency ?

A

folate

142
Q

what is fortified with folic acid ?

A

wheat flour

143
Q

with folic acid fortification in wheat flour, what has happened to rates of neural tube defects ? homocysteine? CVD

A

neural tube defects ? decrease
homocysteine? decrease
CVD? stayed the same

144
Q

what vit is necessary for nerve cells ?

A

vitamin B12

145
Q

which deficiency would lead to degeneration of spinal cord ?

A

B12 (maintains myelin sheaths)

146
Q

how is B12 found in food which reduces its bioavailability?

A

with proteins preventing its absorption

147
Q

what releases B12 from its food ?

A

HCl and pepsin in stomach

148
Q

which vitamin has a higher bioavailability synthetic than natural ?

A

B12

149
Q

in stomach, what happens to B12 ?

A

HCl and pepsin release it from its protein, and then it binds to intrinsic factor (protein produced by stomach cells)

150
Q

what happens to B12 once it leaves stomach?

A

in B12/intrinsic factor complex, reaches ileum where it is absorbed

151
Q

even with supplements, what is the limiting factor to B12 absorption ?

A

intrinsic factors

152
Q

what is pernicious anemia ?

A

intrinsic factor absence: not being produced, or wrong shape

153
Q

which age group is B12 deficient ?

A

over 50 yrs

154
Q

what is the treatment for pernicious anemia ?

A

B12 deficiency: monthly injections of B12 or nasal gels/sprays

155
Q

what 2 vitamin B are abundant in food ?

A

panthotenic acid and biotin

156
Q

which vit B can be made partly by bacteria ?

A

biotin

157
Q

what is vit C deficiency called ?

A

scurvy

158
Q

which foods can cure scurvy ?

A

fruits w ascorbic acid (citrus fruits)

159
Q

how is vit C related to protein ?

A

crucial for synthesis of collagen

160
Q

without vit C, what happens to protein ?

A

collagen stops providing structural support, starts being like gelatine

161
Q

what are the two vitamin antioxidant ?

A

C (water soluble) and E (lipid soluble)

162
Q

what population is encouraged to increase vit C intake ?

A

smokers (antioxidant properties)

163
Q

which vitamins play essential role in energy metabolism ?

A

vit B

164
Q

which 4 vitamins affect blood health?

A

B12, B6, folate, vit K

165
Q

which vitamin affects vision ?

A

vit A

166
Q

which 3 vitamins affect aa metabolism ?

A

folate, B6, B12

167
Q

which 4 vitamins affect growth and development

A

vitamin A
vitamin D
folate (fetal development)
B12 (neural health)

168
Q

what 2 vitamins affect DNA metabolism ?

A

folate

B12

169
Q

what two vitamins affect bone health

A

vit C, vit D

170
Q

what are the three vitamins affecting antioxidants ?

A

carotenoids,
C
E

171
Q

are vitamins organic ?

A

yes

172
Q

are minerals organic ?

A

no

173
Q

what are provitamins ?

A

form of vitamin which is inactive, often found in food

174
Q

why are vitamins destroyed in processing ?

A

bc they are organic

175
Q

what can destroy thiamin in food

A

prolonged heating

176
Q

can refrigeration slow degradation of vitamins ?

A

yes

177
Q

what is calbindin ?

A

a calcium binding protein which needs vit D

178
Q

in rickets, what happens to ribs

A

beaded ribs

179
Q

why is vit D deficiency common in old age ?

A

skin, liver, kidneys lose capacity to activate vit D, and drink no or little milk, and stay indoors

180
Q

what is the main risk of vit D toxicity?

A

kidney stones, calcification in blood vessels which may cause death

181
Q

what is hypercalcemia ? does it develop from diet ?

A

high blood calcium, can develop from vit D toxicity but NOT from high calcium intake

182
Q

what are the best natural sources of vit D?

A

oily fish

183
Q

in rickets, what happens to the head?

A

closing of the fontanel is delayed

184
Q

how does fiber prevent mineral absorption ?

A

traps them and carries them out of the body

185
Q

which 2 naturally occurring compounds can prevent mineral absorption and how ?

A

phytates and oxalates chemically “bind” or combine with minerals which prevent their absorption

186
Q

how do you prevent vitamin and mineral loss in vegetables during washing ?

A

rinse fruits and vegetables before cutting

187
Q

what happens in the skin when our body absorbs sunlight?

A

the skin contains 7-dehydrocholesterol which will absorb the sunlight and make previtamin D3 with the UV rays.

BIOL 203 (11 decks)

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