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Nutrition > Micronutrients and Water > Flashcards

Micronutrients and Water Flashcards

1
Q

What is a vitamin?

A

Organic compounds which are essential for growth and nutrition
Required in small amounts
Cannot be made by the body

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2
Q

What are the 2 classifications of vitamins?

A

Water soluble and Fat soluble

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3
Q

What are the fat soluble vitamins?

A

A, D, E and K

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4
Q

Are fat soluble vitamins needed to be consumed daily?

A

No- They are stored in the bodys fatty tissues

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5
Q

What are the water soluble vitamins?

A

B and C

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6
Q

Why are water soluble vitamins needed to be taken in daily?

A

Because they are not stored in the body and are flushed out in bodily fluids

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7
Q

What are the roles of vitamin A in the body?

A 
Eye function
Skin
Hormone function
Reproduction
Neuromuscular
Bones
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8
Q

What are the roles of vitamin K in the body?

A

Blood clotting

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9
Q

What are the roles of vitamin D in the body?

A

Teeth, Bones

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10
Q

What are the roles of vitamin E in the body?

A

Blood cells

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11
Q

What are the roles of vitamin B in the body?

A 
Skin
Hormone
Neuromuscular
Energy release
Blood formation
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12
Q

What are the roles of vitamin C in the body?

A

Bones
Teeth
Blood formation

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13
Q

What is EAR?

A

Esitmated average requirement

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14
Q

What is AI?

A

Adequate intake

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15
Q

What is RDA?

A

Reccomended dietry allowance

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16
Q

What happens if there is a deficit and excess in vitamin A?

A

Deficit: Blindness
Excess: Headache, Vomiting and Peeling skin

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17
Q

What happens if there is a deficit and excess in vitamin D?

A

Deficit: Rickets
Excess: Vomitting, Diarrhea and Kidney damage

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18
Q

What happens if there is a deficit and excess in vitamin E?

A

Deficit: Anemia
Excess: None

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19
Q

What happens if there is a deficit and excess in vitamin K?

A

Deficit: Bleeding and Hemorrages
Excess: None

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20
Q

What happens if there is a deficit and excess in vitamin B?

A

Deficit: Nerve changes and heart failure, cracked lips
Excess: None

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21
Q

What happens if there is a deficit and excess in vitamin Niacin?

A

Deficit: Pellagra
Excess: Tingling around hands and face

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22
Q

What happens if there is a deficit and excess in vitamin C?

A

Deficit: Scurvy
Excess: None (Potential kidney stones-low risk)

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23
Q

What is an antioxidant?

A

A substance that removes potentially damaging oxidizing agents in a living organism

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24
Q

What is a free radical?

A

Highly chemically reactive atom that contains at least 1 unpaired electron.

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25
Q

How can free radicals be made?

A

Heat, Cigarette smoke, Air pollutants and some medications

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26
Q

What vitamins are important to protect as an antioxidant?

A

A, C, E and B carotene

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27
Q

What are minerals?

A

A solid inorganic substance

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28
Q

How much of the bodys mass is minerals?

A

4%

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29
Q

How many metalic elements are minerals?

A

22

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30
Q

What are the 2 categories of minerals?

A

Major Minerals

Trace Minerals

31
Q

How many (A) Major (B) Trace minerals are there?

A 
A= 7 
B= 14
32
Q

What are the 7 Major minerals?

A 
Calcium
Phosphorus 
Potassium
Sulfur 
Sodium
Chlorine
Magnesium
33
Q

What are the 7 most important trace minerals?

A 
Iron
Fluorine
Zinc
Copper 
Selenium
Iodine
Chromium
34
Q

What happens if there is a deficit and excess in calcium?

A

Deficit: Stunted growth, rickets and osteoparosis
Excess: None

35
Q

What happens if there is a deficit and excess in phosphorus?

A

Deficit: Weakness

Excess Erosion of jaw

36
Q

What happens if there is a deficit and excess in potassium?

A

Deficit: Muscle cramps, irregular heart beat
Excess: None

37
Q

What happens if there is a deficit and excess in sulfur?

A

Deficit: Unlikely

Excess Unknown

38
Q

What happens if there is a deficit and excess in sodium?

A

Deficit: Muscle cramps
Excess: High blood pressure

39
Q

What happens if there is a deficit and excess in chlorine?

A

Deficit: Unlikely
Excess: High blood pressure

40
Q

What happens if there is a deficit and excess in magnesium?

A

Deficit: Growth failure
Excess: Diarrhea

41
Q

What happens if there is a deficit and excess in iron?

A

Deficit: Anemia and Tooth decay
Excess: Cirrhosis of the liver

42
Q

What happens if there is a deficit and excess in flourine?

A

Deficit: Tooth decay
Excess: Increased bone density

43
Q

What happens if there is a deficit and excess in zinc?

A

Deficit: Growth failure
Excess: Fever, Nausea, Vomiting

44
Q

What happens if there is a deficit and excess in Copper?

A

Deficit: Anemia
Excess: Metabolic condition (rare)

45
Q

What happens if there is a deficit and excess in Selenium?

A

Deficit: Anemia
Excess: Gastrointestinal disorder

46
Q

What happens if there is a deficit and excess in Iodine?

A

Deficit: Enlarged thyroid
Excess: Depress thyroid activity

47
Q

What happens if there is a deficit and excess in Chromium?

A

Deficit: Impairment to metabolize glucose
Excess: Kidney damage

48
Q

What are the scientific names for

a) breakdown
b) buildup

A

a) catabolism

b) anabolism

49
Q

What are the roles of calcium?

A 
Muscle action
Blood clotting
Nerve transmission
Activation of enzymes
Synthesize active vitamin D
Transport of fluid across cell membranes
50
Q

What is bone modelling?

A

Continuing growth and strength of bone as growing.

51
Q

What is osteoclasts?

A

Cause breakdown

52
Q

What is osteoblasts?

A

Synthesize new bone

53
Q

What are the 2 broad categories of bone?

A

Cortical and Trabecular

54
Q

What is cortical bone?

A

Dense harder outer layer of bone

ie. shafts of long bone

55
Q

What is the trabecular bone?

A

Spongy less dense weaker bone

ie.vertabrae

56
Q

What is Osteoparosis?

A

Losing bone density

57
Q

What can affect osteoparosis?

A

Age
Underweight
Sedentary

58
Q

What is the roles of vitamins?

A

No useful energy
Control tissue synthesis
Protect plasma cell membranes

Water soluble: energy metabolism

59
Q

What is more stable paired or unpaired electrons?

A

Paired

60
Q

Does exercise increase or decrease the possibility of free radicals?

And what is the effect of this?

A

Increased

Increased potential for tissue damage.

61
Q

What percentage of the body is made up from water?

A

70%

62
Q

What does intracellular water refer to?

A

Water inside the cells

63
Q

What does extracellular water refer to?

A

Fluid surrounding the cells

64
Q

Extracellular fluid lost through sweating is mainly from?

A

Blood plasma

65
Q

What is Euhydration?

A

Normal water variation

66
Q

What is Hyperhydration?

A

New steady state condition of increased water concentration

67
Q

What is Hypohydration?

A

New steady state of decreased water concentration

68
Q

What is Dehydration?

A

Process of losing water through

  • hyper-euhydration
  • euhydration-hypo
69
Q

What is Rehydration?

A

Process of gaining water

Opposite to dehydrate

70
Q

What are the water percentages for the following?

  • Total?
  • Intracellular?
  • Extracellular?
  • Interstitial?
  • Plasma?
A 
Total: 53%
Intracellular: 30%
Extracellular: 23%
Interstitial: 19%
Plasma: 4%
71
Q

In litres how much water needs to be taken in each day?

A

2.5L

72
Q

Water intake of the body is between 5-10L per day what other 3 sources is this from?

A
  1. Lipids
  2. Foods
  3. Metabolic process
73
Q

In what was is water lost from the body? (4)

A
  1. Urine
  2. Skin
  3. Water vapour through the air
  4. Feces

Nutrition (6 decks)

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