Module 8 Flashcards
Micronutrients
Vitamins and minerals needed in small amounts, which prevent diseases and regulate life processes such as digestion, growth, muscle contraction, nerve impulses and vision.
What is the purpose of all micronutrients?
Dietary defense against oxidative stress. Not all antioxidants are micronutrients
Where is vitamin K made?
It is made sufficiently by the bacteria in the colon
What is vitamin K important to?
Blood coagulation
Which vitamin is responsible for absorption of minerals such as calcium in the intestine
Vitamin D
What is Vitamin D crucial for?
Where do we get vitamin D from?
Bone health and fighting viruses
Source = sunshine
Which Vitamin is vital for vision and where is it found?
Vitamin A, found in liver and yellow vegetables
Which Vitamin is essential for making collagen and fighting infection?
Vitamin C
What is deficiency of Vitamin C called?
Scurvy
Which common vitamin is found in vegetable oils
Vitamin E
Why is vitamin E important?
Vitamin E protects DNA and cell membranes and is necessary for enzyme function
How many B complex vitamins are there?
8
Are B complex vitamins water soluble or fat soluble?
Water soluble
If people are missing vitamin B what can happen?
Mouth sores, anemia, fatigue, skin problems and bloodshot eyes
What foods contain vitamin B?
Poultry, meat, seafood, and eggs
How many B complex vitamins are there?
Are they water soluble?
There are 8 B complex vitamins
Yes, they are water soluble
Which Vitamins are crucial in energy production, for the complex chemicals like DNA
Vitamin B complex vitamins
Which vitamins help in production of red blood cells and a important for maintenance and repair of life processes ?
B Complex Vitamins
What are the symptoms when a person is missing the B complex vitamins ?
Mouth sores, anemia, fatigue, skin problems and bloodshot eyes
What foods contain B complex vitamins?
Protein foods, such as poultry meat, seafood and eggs. Whole grains and beans contain plenty as well
What is a therapeutic dose?
A therapeutic dose is the amount of vitamins needed to cure a deficiency disease.
True or false, certain vitamins are more likely to be missing in the human diet than others.
True
What happens if u digest too many fat soluble vitamins?
Excessive amounts of fat soluble vitamins can build up in the body fat to toxic levels and cause illness
What is a mineral?
Minerals are elements found in the earth, drawn up with water into plant roots
How many many macro minerals are needed in hundreds and thousands of milligrams every day
5 macro minerals are needed
What is Zinc?
Zinc is a valuable antioxidant mineral not stored in the body which means it must be in the diet everyday
Which mineral is needed more? Potassium or sodium?
Which mineral do people like more because of its flavor?
People need more potassium but sodium tastes better
What is a trace mineral?
A trace mineral is a mineral needed in small amounts.
Eating foods with which vitamin will increase the absorption of iron and zinc?
Foods with vitamin C
What does fluoride do? Where is it usually found?
Fluoride prevents tooth decay and is present in city water.
What does iodine do? Where is it found?
Iodine is needed for thyroid and is found mostly in iodized table salt
Define antioxidants
Antioxidant is the general term for substances that disarm free radicals.
What are free radicals?
Free radicals are harmful molecules produced by oxidation
What is oxidative stress ?
The combined damage from oxidation in the body
What is oxygen ?
The corrosive element that causes oxidation damage
Name 5 specific examples of antioxidants
Vitamins A,C and E, and the minerals zinc and selenium👍🏼
What is the most important antioxidants in the blood?
Uric acid
What do antioxidants do?
Antioxidants are important in healing the body. They boost your ability to fight disease, mend wounds, and build physical endurance and fitness
What are phytochemicals?
Plant chemicals that have an effect on the human body
What does soluble fiber do?
Soluble fiber in food increases the time food stays in the stomach. It also increases the sensation of fullness and lowers bad LDL cholesterol
Where is soluble fiber found?
In oatmeal and beans
Where is insoluble fiber found?
In whole grains, tomatoes and broccoli
Is fresh food better or frozen food better?
Fresh food is better
What happens when food is canned or dried?
The heat used in the process of canning and drying causes delicate vitamins to be destroyed
What do antimicrobials do? What is an example ?
They keep food from spoiling. Example: sulfur dioxide
What do nitrites do?
The cure meat and preserve it from butolism
What is botulism?
A form of food poisoning chased by Clostridium bacteria
What enhances food quality?
Color, texture and flavor
Name 2 natural color additives
Beet juice and grape skin extract
What are artificial color additives?
Man-made colors for food usually made from petroleum or coal
What do food texture additives do? Name 2 examples…
They make food more solid. Examples: arabic gum and carrageenan gum
What do flavor additives do to food?
They enhance the flavor of the food
What can MSG do to people who have a sensitivity to MSG?
It can cause headaches and discomfort.
What do whole-grain foods contain?
They contain the starch, the germ and some of the bran from the original kernel of grain
Why does a person feel hungry?
Because of a hormone called ghrelin is released from the digestive tract and travels to the brain’s hypothalamus
What makes a food fortified?
A food becomes fortified when minerals and vitamins are added to the food for nutritional value
