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nutrition final > march 7-April 4 > Flashcards

march 7-April 4 Flashcards

1
Q

What are micronutrients?

A

vitamins and minerals

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2
Q

What are vitamins?

A

organic molecules our body needs in order to function

- organic= contains carbon

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3
Q

What are minerals?

A

are inorganic molecules our body needs in order to function.
- iron

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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
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5
Q

What are two categories of vitamins?

A

water soluble and fat soluble

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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
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7
Q

What happens when too many water soluble vitamins are absorbed?

A
  • excreted in the urine
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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
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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
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10
Q

do you need to have a high intake of fat soluble vitamins?

A

no, as ,long as your stores have enough.

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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
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12
Q

where to find B vitamins?

A

grains, veggies, fruit, milk, meats, b12 comes from milk

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13
Q

what is fortification?

A

process of adding nutrients, that are not usually found in these foods, to foods.

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14
Q

By law, vitamin __ must be added to flower.

A

Vitamin B

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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

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16
Q

What 2 functions does Thiamin assist with?

A
  • needed to burn glucose for energy

- needed for carbs and protein metabolism

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17
Q

Where to find Thiamin?

A

grains naturally contain thiamine.

pork, yeast, legumes, flaxseeds all contain thiamin

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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
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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

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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
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21
Q

what is folate?

A

naturally occurs in vegetables and fruit.

- helps regulate integrity of DNA production

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22
Q

what is folic acid?

A

is the synthetic form of the vitamin used to fortify foods in Canada

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23
Q

what are the highest fortified folate foods?

A

lentils and spaghetti

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24
Q

where is B12 found, and where is it absorbed?

A

found in animal protein, absorbed in small intestine.

- required for cell reproduction

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25
Q

What affects B12 absorption?

A

genetics, GI health, alcohol,

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26
Q

what is the alternate name for vitamin C?

A

Ascorbic acid

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27
Q

can vitamin C be produced in the body, and is it fat or water soluble?

A

no, water soluble

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28
Q

what does vitamin c?

A
  • supports immune system
  • co enzyme for making collagen
  • major water soluble antioxidant
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29
Q

what are antioxidants?

A

when an electron is taken off an atom, create free radicals

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30
Q

why does oxidation happen?

A
  • we need oxygen to turn energy

- highly reactive oxygen molecules interact with other molecules generating more free radicals

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31
Q

what can be oxidized?

A

phospholipids, DNA, LDL’s, proteins

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32
Q

what can oxidative stress cause?

A 
heart disease
cancer 
diabetes 
arthritis 
Alzheimer's/Parkinson's
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33
Q

what do antioxidants do?

A

chemicals that decrease the effects of free radicals

- donate their electrons

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34
Q

what is the best way and worst way to cook with vitamin C?

A

boiling/steaming doesn’t destroy vitamin C

- baking (190C+) destroys vitamin C

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35
Q

what occurs when too little vitamin C is ingested?

A

scurvy

- can occur after 3 months of no vitamin c intake

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36
Q

what are different names for vitamin A, and where is it absorbed?

A

retinol, retinal, retinoic acid

- absorbed in small intestine with fat

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37
Q

What is beta-carotene?

A
  • a carotenoid
  • red/orange pigment
  • precursor to vitamin A
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38
Q

how does vitamin A help with low light vision?

A

vitamin A helps activate rhodopsin, which is mainly found on the rods in the eye.

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39
Q

What does vitamin A do?

A
  • needed for cell differential
  • needed for the a maintenance of epithelial tissue
  • needed for reproduction
  • needed fir the immune system
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40
Q

what does beta carotin do?

A
  • is an antioxidant

- increases cornea strength

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41
Q

which form of vitamin E is the most active in the human body?

A

Alpha-tecopherol

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42
Q

3 combined functions of zinc and vitamin A

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
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43
Q

what happens of you don’t get enough vitamin A?

A
  • night blindness

- xerophthalmia (dry eyes)

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44
Q

Is vitamin E fat or water soluble, and where is it absorbed? transported?

A
  • fat soluble
  • small intestine
  • lipoproteins
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45
Q

functions of vitamins E

A
  • an antioxidant

- works in lipid environments

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46
Q

Vitamin E is destroyed by what 3 things?

A
  • oxygen
  • light
  • heat
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47
Q

Why is vitamin D called the sunshine vitamin?

A

because it can be produced by skin exposure to UV light

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48
Q

Vitamin D synthesis. 3 places

A
  1. from diet and synthesis in skin. is inactive until altered in the liver or kidney
    - 2. the liver
  2. the kidney
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49
Q

what is the main roll of vitamin D?

A

to maintain good calcium and phosphorus levels in the blood.
- can also help with mental health issues

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50
Q

what 2 forms are vitamin K found in? and are they fat soluble?

A
  1. Phylloquinone- fou nd in plants
  2. menaquinone- found in meats
    - both are fat soluble
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51
Q

where is vitamin k synthesized?

A

in the large intestine by bacteria

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52
Q

other functions of vitamin K?

A
  • coenzyme for blood clotting protein
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53
Q

what blood clotting protein does vitamin K help synthesize?

A

fibrin, and fibrinogen

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54
Q

Which hormone is released when our blood becomes concentrated with a solute (sodium)?

A

Anti-diuretic hormone

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55
Q

How much of our body is fluid, and percentage of out body parts are fluid?

A
  • 60%

blood- 90%
muscle- 75%
bone- 25%
fat- 10%

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56
Q

intracellular fluid=

A

fluid inside cells

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57
Q

extracellular fluid=

A

fluid outside cells

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58
Q

body fluids are made of:

A

water and electrolytes

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59
Q

what are some major electrolytes?

A

sodium, potassium, chloride, phosphorus, calcium

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60
Q

What do fluids do? 7 things

A
  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
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61
Q

where does 75-80% of out water intake come from?

A

from beverages

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62
Q

where does 20-25% of our water come from?

A

food

63
Q

What is a diuretic and give 2 examples

A

makes us pee

- alcohol, coffee

64
Q

how do we lose water?

A

urine, feces, evaporation, breathing, sweating

65
Q

what part of the brain tells us we’re thirsty?

A

the hypothalamus

- when there is a high level of solute in the blood

66
Q

2 problems with our thirst mechanism

A

gets confused with hunger symptoms

- gets worse with age

67
Q

how much fluid do we need?

A

men- 3.7L a day

women- 2.7L

68
Q

What is a healthy blood pressure?

A

120/80

69
Q

What is dehydration?

A

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
Q

how much water must you lose for severe dehydration? delirium? death?

A

3-5%
7%
10-20%

71
Q

Whos most susceptible to dehydration?

A

children: 3x greater than adults
elderly: decreases sensitivity
athletes: sweat loss

72
Q

What is water intoxication?

A
  • 6L over recommended limit
  • too much water but not enough sodium (hyponatremia)
  • can lead to brain swelling, seizures, death
73
Q

what are electrolytes?

A
  • dissolved mineral ions

- have a positive or negative charge

74
Q

what do electrolytes do?

A
  • help regulate fluid balance
  • allow our nerves to work
  • allow muscles to contract
75
Q

what regulates electrolytes?

A

regulated by kidneys

76
Q

what is hypertension?

A

high blood pressure

77
Q

systolic?

A

number on top, when heart contracts

78
Q

Diastolic?

A

number on bottom, when heart relaxes

79
Q

what % of Canadians have high blood pressure?

A

20%

80
Q

What is the dash diet?

A
  • diet recommended to stop hypertension
  • 30-60m of physical activity
  • low fat
  • lots of veggies
81
Q

What food has the most bio available calcium?

A

kale

82
Q

what are minerals?

A
  • found on the periodic table
  • inorganic elements
  • need over 100mg/day of major
  • need less than 100mg a day for minor
83
Q

structural roles of minerals?

A

calcium, phosphorus, magnesium, fluoride needed for structure of bones

84
Q

regulatory roles of minerals ?

A
  • iodine used for thyroid hormones

- iron used for red blood cells

85
Q

Calcium is: 3 facts

A
  • a mineral
  • need 1000mg/day
  • most abundant mineral in our body
86
Q

sources of calcium

A
  • milk
  • fortified foods
  • fish with bones
87
Q

how much calcium in food is absorbed?

A

25%

88
Q

what inhibits calcium absorption?

A

zinc, iron, magnesium

89
Q

where is 99% of our calcium stored?

A

in our bones and teeth

- the other 1% is in our blood

90
Q

what happens if we don’t have enough calcium?

A

body takes it from bones

91
Q

what does calcitonin do?

A

stop calcium release from bone.

92
Q

what does parathyroid hormone do?

A

stimulates breakdown of bone.

93
Q

how much phosphorus is needed per day?

A

700mg/day

94
Q

What does magnesium do?

A

major mineral

  • soil is magnesium impoverished in Canada
  • cofactor of over 300 enzymes
95
Q

where is magnesium found?

A

found in most foods. whole grains, leafy greens, nuts seeds

96
Q

what is rickets?

A
  • wrickken

- common in children during the industrial revolution as the sun was blocked out due to pollution.

97
Q

Osteomalacia (only adults)

A

-soft bones due to vitamin D deficiency

98
Q

What is osteoporosis?

A
  • most prevalent bone disease in North America
  • seen in older adults
  • bone weakened
  • back is less straight, and stomach bulges out
99
Q

when do we reach peak bone mass?

A

between 20-30

100
Q

what is bone remodelling?

A

where your body constantly breaks down, and rebuilds bone to keep them strong

101
Q

osteoclasts

A

break down of bone

102
Q

osteoblasts

A

formation of bone (building)

103
Q

2 other forms of cholecalciferol?

A

vitamin D3, or calcitriol

104
Q

what does vitamin D do for bone health?

A

important for calcium balance

  • helps absorb calcium
  • helps retain calcium
  • helps regulate levels of calcium
105
Q

other roles of vitamin D

A
  • prevents cell mutation
  • helps body fight viruses
  • vitamin D efficiency associated with more infections
106
Q

where is iron used in the blood?

A

helps bind oxygen to hemoglobin

107
Q

how much iron do we need in a day?

A

100mg per day

108
Q

where can we get iron, and what form is absorbed the best?

A

meat, chicken, fish, seafood

  • heme iron
  • h hemes per hemoglobin
109
Q

where can we get non heme iron?

A

beans, lentils, grains,

110
Q

what helps increase absorption of non heme iron?

A

vitamin C, meat

111
Q

what inhibits the absorption of non heme iron ?

A
  • calcium
  • tanins
  • fibre
112
Q

what percentage of our bodies iron is hemoglobin?

A

70%

113
Q

what else does iron do? 3 things

A
  • transports oxygen to muscles
  • enhances the amount of oxygen available for muscle contractions
  • cytochromes in the electron transport chain
114
Q

What is blood?

A

plasma, red blood cells, white blood cells, platelets

115
Q

what is the richest source of copper on the diet?

A

organ meats such as liver and the heart

116
Q

what are trace elements?

A
  • required in amounts less than 100mg a day

- iron, zinc, copper, manganese

117
Q

3 facts about zinc

A
  • most abundant intracellular trace element
  • involves with 300 different enzymes
  • important for DNA and RNA synthesis
118
Q

what does zinc help regulate?

A
  • immune function
  • sexual maturation
  • bone development
  • cell division
119
Q

what do zinc fingers do?

A

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
Q

What is the major copper carrying protein in the blood?

A

ceruloplasmin, carries 95%

121
Q

Selenium deficiency

A
  • muscular discomfort and weakness

- type of heart disease In China

122
Q

main function of iodine

A

primarily needed for the synthesis of thyroid hormone

123
Q

iodine deficiency, 3 things

A
  • reduces production of thyroid hormone
  • metabolic rate slows
  • enlarged thyroid called goiter
124
Q

what organism can grow food?

A

Bacteria

125
Q

food borne infection

A

micro organisms are ingested, spread and cause serious injurious effects

126
Q

food borne intoxication

A

lines caused by food containing toxin

127
Q

salmonella:

A
  • fecal contamination

- raw or undercooked chicken

128
Q

listeria monocytogenes

A
  • raw milk products
  • other raw meats
  • may cause still births
129
Q

staphylococcus

A

human contamination from coughs and sneezes, eggs, meat, potato

130
Q

E.Coli

A

undercooked ground beef

131
Q

what is a virus, and name 2

A

last several days to 2 weeks,

  • norovirus
  • hepatitis A
132
Q

how long will a parasite last?

A

weeks, and may return several times a year

133
Q

why do we need exposure to bacteria and viruses?

A

helps our immune system build resistance

134
Q

how to reduce risk of food born illnesses? store food properly

A
  • cold foods should be kept at 4c
  • hot foods should be kept hot 60c
  • food should be thawed under water, microwave, fridge
135
Q

how to reduce risk of food born illnesses? chilling

A
  • fridge should be at 4c
  • freezer -18
  • meat should be frozen immediately
136
Q

how to reduce risk of food born illnesses? prevent cross contamination

A
  • everything should be washed before use

- foods that are eaten raw, shouldn’t be prepared on same surface as cooked foods

137
Q

how to reduce risk of food born illnesses? cook food thoroughly

A
  • cooking food throughly is most vital step in preventing spread of germs
138
Q

CHO is a major source of energy in:

A

high intensity activities

139
Q

physical activity decreases risk of what 5 things

A
  • obesity
  • cardiovascular disease
  • type 2 diabetes
  • bone and joint health
  • helps prevent variety of cancers
140
Q

what % of Canadians get enough physical activity?

A

22%

141
Q

how much physical activity do you need? 18-64

A

150m aerobic exersize per week

- muscle strengthening twice a week

142
Q

How often should strength training be done?

A

2 times per week

143
Q

How often should exercise for flexibility be done?

A

3-4 times

144
Q

3 ways people are more likely to stick to workout plans

A
  • start slowly
  • have people with you
  • track progress
145
Q

carbohydrate needs: normal. strength athletes , endurance athletes

A
  • 45-65%
  • at least 55%
  • 60+ %
146
Q

Why is CHO important?

A
  • increases glycogen stories
147
Q

when should we be eating CHO

A

throughout the day

148
Q

when should you be carb loading?

A

1.5-2 hours before physical activity

149
Q

different amount of calories in macronutrients

A

carbs- 4kcal
protein- 4 kcal
fat- 9 kcal
alc- 7kcal

150
Q

what percentage of calories should come from fat for athletes

A

20-25%

151
Q

what is athlete anemia?

A

when blood plasma levels rise, showing lower levels of hemoglobin

152
Q

what is fluid used for in the body?

A
  • transport nutrients
  • component of metabolic reactions
  • part of our body structure
  • cooling mechanism,
153
Q

3 heat induced symptoms

A
  • exhaustion, cramps, stroke

nutrition final (1 decks)

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