march 7-April 4 Flashcards
1
Q
What are micronutrients?
A
vitamins and minerals
2
Q
What are vitamins?
A
organic molecules our body needs in order to function
- organic= contains carbon
3
Q
What are minerals?
A
are inorganic molecules our body needs in order to function.
- iron
4
Q
What are some functions micronutrients assist with?
A
- controlling nerve and muscle actions
- maintain blood and bone tissue
- regulate energy metabolism
- support brain function
5
Q
What are two categories of vitamins?
A
water soluble and fat soluble
6
Q
Example of water soluble vitamins, and what is the absorption process?
A
- vitamin B and C
- some absorption in the stomach, transported into intestinal cells by facilitated/active transport, most absorption occurs in the small intestine.
- transported by blood proteins
7
Q
What happens when too many water soluble vitamins are absorbed?
A
- excreted in the urine
8
Q
what is different about fortified water soluble vitamins?
A
- not as water soluble so they build up more easily.
- thus, should be taken in sufficient amounts.
- enter blood stream through capillaries
9
Q
Example of fat soluble vitamins, and what is the absorption process?
A
- vitamin A,D,E, and K
- best absorbed when eaten with fat/needs bile
- absorbed into intestinal cells via chylomicrons
- transported as lipoproteins
- travel via lacteals in lymph system
10
Q
do you need to have a high intake of fat soluble vitamins?
A
no, as ,long as your stores have enough.
11
Q
B vitamin commonalities:
A
- they are are co-enzyme vitamins (allow chemical reactions to occur)
- involved in enzyme activity : burning carbs, fat, protein
12
Q
where to find B vitamins?
A
grains, veggies, fruit, milk, meats, b12 comes from milk
13
Q
what is fortification?
A
process of adding nutrients, that are not usually found in these foods, to foods.
14
Q
By law, vitamin __ must be added to flower.
A
Vitamin B
15
Q
what is enrichment?
A
adding nutrients back to foods; nutrients that have been lost due to food processing. Ex: when the germ is removed from wheat, vitamin B must be re added
16
Q
What 2 functions does Thiamin assist with?
A
- needed to burn glucose for energy
- needed for carbs and protein metabolism
17
Q
Where to find Thiamin?
A
grains naturally contain thiamine.
pork, yeast, legumes, flaxseeds all contain thiamin
18
Q
What is Beriberi, and what causes it?
A
meaning “I cannot” (weakness)
- became very popular in Asia when polished white rice was introduced.
- occurs when not getting enough thiamin
19
Q
What are the symptoms of beriberi?
A
lethargy, fatigue, depression, cardiovascular problems, nerve damage.
- symptoms mainly relate to the inability to use glucose for energy
20
Q
What is Wernicke-Korsakoff syndrome?
A
- caused by combination of poor nutrient absorption and a low quality diet.
wernicke- inflammation of brain lining
Korsakoff- psychosis caused by extreme thiamine deficiency
21
Q
what is folate?
A
naturally occurs in vegetables and fruit.
- helps regulate integrity of DNA production
22
Q
what is folic acid?
A
is the synthetic form of the vitamin used to fortify foods in Canada
23
Q
what are the highest fortified folate foods?
A
lentils and spaghetti
24
Q
where is B12 found, and where is it absorbed?
A
found in animal protein, absorbed in small intestine.
- required for cell reproduction
25
What affects B12 absorption?
genetics, GI health, alcohol,
26
what is the alternate name for vitamin C?
Ascorbic acid
27
can vitamin C be produced in the body, and is it fat or water soluble?
no, water soluble
28
what does vitamin c?
- supports immune system
- co enzyme for making collagen
- major water soluble antioxidant
29
what are antioxidants?
when an electron is taken off an atom, create free radicals
30
why does oxidation happen?
- we need oxygen to turn energy
| - highly reactive oxygen molecules interact with other molecules generating more free radicals
31
what can be oxidized?
phospholipids, DNA, LDL's, proteins
32
what can oxidative stress cause?
```
heart disease
cancer
diabetes
arthritis
Alzheimer's/Parkinson's
```
33
what do antioxidants do?
chemicals that decrease the effects of free radicals
| - donate their electrons
34
what is the best way and worst way to cook with vitamin C?
boiling/steaming doesn't destroy vitamin C
| - baking (190C+) destroys vitamin C
35
what occurs when too little vitamin C is ingested?
scurvy
| - can occur after 3 months of no vitamin c intake
36
what are different names for vitamin A, and where is it absorbed?
retinol, retinal, retinoic acid
| - absorbed in small intestine with fat
37
What is beta-carotene?
- a carotenoid
- red/orange pigment
- precursor to vitamin A
38
how does vitamin A help with low light vision?
vitamin A helps activate rhodopsin, which is mainly found on the rods in the eye.
39
What does vitamin A do?
- needed for cell differential
- needed for the a maintenance of epithelial tissue
- needed for reproduction
- needed fir the immune system
40
what does beta carotin do?
- is an antioxidant
| - increases cornea strength
41
which form of vitamin E is the most active in the human body?
Alpha-tecopherol
42
3 combined functions of zinc and vitamin A
- zinc is a component of retinol-binding protein
- zinc is required for the enzyme that converts retinol (vit A) to retinal
- zinc deficiency associated with decrease release of vitamin a from liver
43
what happens of you don't get enough vitamin A?
- night blindness
| - xerophthalmia (dry eyes)
44
Is vitamin E fat or water soluble, and where is it absorbed? transported?
- fat soluble
- small intestine
- lipoproteins
45
functions of vitamins E
- an antioxidant
| - works in lipid environments
46
Vitamin E is destroyed by what 3 things?
- oxygen
- light
- heat
47
Why is vitamin D called the sunshine vitamin?
because it can be produced by skin exposure to UV light
48
Vitamin D synthesis. 3 places
1. from diet and synthesis in skin. is inactive until altered in the liver or kidney
- 2. the liver
3. the kidney
49
what is the main roll of vitamin D?
to maintain good calcium and phosphorus levels in the blood.
- can also help with mental health issues
50
what 2 forms are vitamin K found in? and are they fat soluble?
1. Phylloquinone- fou nd in plants
2. menaquinone- found in meats
- both are fat soluble
51
where is vitamin k synthesized?
in the large intestine by bacteria
52
other functions of vitamin K?
- coenzyme for blood clotting protein
53
what blood clotting protein does vitamin K help synthesize?
fibrin, and fibrinogen
54
Which hormone is released when our blood becomes concentrated with a solute (sodium)?
Anti-diuretic hormone
55
How much of our body is fluid, and percentage of out body parts are fluid?
- 60%
blood- 90%
muscle- 75%
bone- 25%
fat- 10%
56
intracellular fluid=
fluid inside cells
57
extracellular fluid=
fluid outside cells
58
body fluids are made of:
water and electrolytes
59
what are some major electrolytes?
sodium, potassium, chloride, phosphorus, calcium
60
What do fluids do? 7 things
1. dissolve and transport substances
2. protect us (CSF)
3. Moisten us
4. synovial fluid in joints
5. mucus barrier in the gut
6. help maintain body temp
7. water is involved in chemical reactions
61
where does 75-80% of out water intake come from?
from beverages
62
where does 20-25% of our water come from?
food
63
What is a diuretic and give 2 examples
makes us pee
| - alcohol, coffee
64
how do we lose water?
urine, feces, evaporation, breathing, sweating
65
what part of the brain tells us we're thirsty?
the hypothalamus
| - when there is a high level of solute in the blood
66
2 problems with our thirst mechanism
gets confused with hunger symptoms
| - gets worse with age
67
how much fluid do we need?
men- 3.7L a day
| women- 2.7L
68
What is a healthy blood pressure?
120/80
69
What is dehydration?
when you excrete more water than you take in
- can measured using change in body weight
- begins after losing 1-2% of body weight
70
how much water must you lose for severe dehydration? delirium? death?
3-5%
7%
10-20%
71
Whos most susceptible to dehydration?
children: 3x greater than adults
elderly: decreases sensitivity
athletes: sweat loss
72
What is water intoxication?
- 6L over recommended limit
- too much water but not enough sodium (hyponatremia)
- can lead to brain swelling, seizures, death
73
what are electrolytes?
- dissolved mineral ions
| - have a positive or negative charge
74
what do electrolytes do?
- help regulate fluid balance
- allow our nerves to work
- allow muscles to contract
75
what regulates electrolytes?
regulated by kidneys
76
what is hypertension?
high blood pressure
77
systolic?
number on top, when heart contracts
78
Diastolic?
number on bottom, when heart relaxes
79
what % of Canadians have high blood pressure?
20%
80
What is the dash diet?
- diet recommended to stop hypertension
- 30-60m of physical activity
- low fat
- lots of veggies
81
What food has the most bio available calcium?
kale
82
what are minerals?
- found on the periodic table
- inorganic elements
- need over 100mg/day of major
- need less than 100mg a day for minor
83
structural roles of minerals?
calcium, phosphorus, magnesium, fluoride needed for structure of bones
84
regulatory roles of minerals ?
- iodine used for thyroid hormones
| - iron used for red blood cells
85
Calcium is: 3 facts
- a mineral
- need 1000mg/day
- most abundant mineral in our body
86
sources of calcium
- milk
- fortified foods
- fish with bones
87
how much calcium in food is absorbed?
25%
88
what inhibits calcium absorption?
zinc, iron, magnesium
89
where is 99% of our calcium stored?
in our bones and teeth
| - the other 1% is in our blood
90
what happens if we don't have enough calcium?
body takes it from bones
91
what does calcitonin do?
stop calcium release from bone.
92
what does parathyroid hormone do?
stimulates breakdown of bone.
93
how much phosphorus is needed per day?
700mg/day
94
What does magnesium do?
major mineral
- soil is magnesium impoverished in Canada
- cofactor of over 300 enzymes
95
where is magnesium found?
found in most foods. whole grains, leafy greens, nuts seeds
96
what is rickets?
- wrickken
| - common in children during the industrial revolution as the sun was blocked out due to pollution.
97
Osteomalacia (only adults)
-soft bones due to vitamin D deficiency
98
What is osteoporosis?
- most prevalent bone disease in North America
- seen in older adults
- bone weakened
- back is less straight, and stomach bulges out
99
when do we reach peak bone mass?
between 20-30
100
what is bone remodelling?
where your body constantly breaks down, and rebuilds bone to keep them strong
101
osteoclasts
break down of bone
102
osteoblasts
formation of bone (building)
103
2 other forms of cholecalciferol?
vitamin D3, or calcitriol
104
what does vitamin D do for bone health?
important for calcium balance
- helps absorb calcium
- helps retain calcium
- helps regulate levels of calcium
105
other roles of vitamin D
- prevents cell mutation
- helps body fight viruses
- vitamin D efficiency associated with more infections
106
where is iron used in the blood?
helps bind oxygen to hemoglobin
107
how much iron do we need in a day?
100mg per day
108
where can we get iron, and what form is absorbed the best?
meat, chicken, fish, seafood
- heme iron
- h hemes per hemoglobin
109
where can we get non heme iron?
beans, lentils, grains,
110
what helps increase absorption of non heme iron?
vitamin C, meat
111
what inhibits the absorption of non heme iron ?
- calcium
- tanins
- fibre
112
what percentage of our bodies iron is hemoglobin?
70%
113
what else does iron do? 3 things
- transports oxygen to muscles
- enhances the amount of oxygen available for muscle contractions
- cytochromes in the electron transport chain
114
What is blood?
plasma, red blood cells, white blood cells, platelets
115
what is the richest source of copper on the diet?
organ meats such as liver and the heart
116
what are trace elements?
- required in amounts less than 100mg a day
| - iron, zinc, copper, manganese
117
3 facts about zinc
- most abundant intracellular trace element
- involves with 300 different enzymes
- important for DNA and RNA synthesis
118
what does zinc help regulate?
- immune function
- sexual maturation
- bone development
- cell division
119
what do zinc fingers do?
allow nuclear protein receptors that bind to vitamin A,D and hormones to interact with the regulatory region of a gene, which effects gene expression
120
What is the major copper carrying protein in the blood?
ceruloplasmin, carries 95%
121
Selenium deficiency
- muscular discomfort and weakness
| - type of heart disease In China
122
main function of iodine
primarily needed for the synthesis of thyroid hormone
123
iodine deficiency, 3 things
- reduces production of thyroid hormone
- metabolic rate slows
- enlarged thyroid called goiter
124
what organism can grow food?
Bacteria
125
food borne infection
micro organisms are ingested, spread and cause serious injurious effects
126
food borne intoxication
lines caused by food containing toxin
127
salmonella:
- fecal contamination
| - raw or undercooked chicken
128
listeria monocytogenes
- raw milk products
- other raw meats
- may cause still births
129
staphylococcus
human contamination from coughs and sneezes, eggs, meat, potato
130
E.Coli
undercooked ground beef
131
what is a virus, and name 2
last several days to 2 weeks,
- norovirus
- hepatitis A
132
how long will a parasite last?
weeks, and may return several times a year
133
why do we need exposure to bacteria and viruses?
helps our immune system build resistance
134
how to reduce risk of food born illnesses? store food properly
- cold foods should be kept at 4c
- hot foods should be kept hot 60c
- food should be thawed under water, microwave, fridge
135
how to reduce risk of food born illnesses? chilling
- fridge should be at 4c
- freezer -18
- meat should be frozen immediately
136
how to reduce risk of food born illnesses? prevent cross contamination
- everything should be washed before use
| - foods that are eaten raw, shouldn't be prepared on same surface as cooked foods
137
how to reduce risk of food born illnesses? cook food thoroughly
- cooking food throughly is most vital step in preventing spread of germs
138
CHO is a major source of energy in:
high intensity activities
139
physical activity decreases risk of what 5 things
- obesity
- cardiovascular disease
- type 2 diabetes
- bone and joint health
- helps prevent variety of cancers
140
what % of Canadians get enough physical activity?
22%
141
how much physical activity do you need? 18-64
150m aerobic exersize per week
| - muscle strengthening twice a week
142
How often should strength training be done?
2 times per week
143
How often should exercise for flexibility be done?
3-4 times
144
3 ways people are more likely to stick to workout plans
- start slowly
- have people with you
- track progress
145
carbohydrate needs: normal. strength athletes , endurance athletes
- 45-65%
- at least 55%
- 60+ %
146
Why is CHO important?
- increases glycogen stories
147
when should we be eating CHO
throughout the day
148
when should you be carb loading?
1.5-2 hours before physical activity
149
different amount of calories in macronutrients
carbs- 4kcal
protein- 4 kcal
fat- 9 kcal
alc- 7kcal
150
what percentage of calories should come from fat for athletes
20-25%
151
what is athlete anemia?
when blood plasma levels rise, showing lower levels of hemoglobin
152
what is fluid used for in the body?
- transport nutrients
- component of metabolic reactions
- part of our body structure
- cooling mechanism,
153
3 heat induced symptoms
- exhaustion, cramps, stroke
