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pharmacy otc learning > Nutralife module 1: > Flashcards

Nutralife module 1: Flashcards

1
Q

What are the 4 nutritional cornerstones of good health?

A
  1. probiotics
  2. multivitamins/minerals
  3. antioxidants
  4. essential fatty acids
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2
Q

Why is a comprehensive multivitamin important?

A
  • vitamins & minerals are essential dietary nutrients
  • our bodies cannot synthesise these
  • they are required for normal metabolism, growth, energy, immunity and general wellbeing
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3
Q

why are multivitamins and minerals required as supplements?

A
  • very few people eat perfect diets

- nutrient levels in food can vary substantially due to different growing, processing, storing and cooking techniques

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4
Q

What are the two main categories of vitamins?

A
  • water soluble vitamins

- fat soluble vitamins

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5
Q

What are water soluble vitamins?

A
  • These are dissolved and carried through the body in water

- They may be easily lost through urine and sweat so need to be replaced daily

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6
Q

What are examples of water soluble vitamins?

A
  • Vitamin C

- B complex vitamins e.g. B1, B2, B3, B5, B6, B12, folic acid and biotin

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7
Q

What are fat soluble vitamins?

A
  • These are dissolved in fat and carried through the body by fats in the bloodstream
  • The body retains more fat than water, so these are stored more easily
  • interrupting their dietary intake has less of an effect but high intake of fat-soluble vitamins can build up to toxic levels
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8
Q

What are the B complex vitamins?

A

-family of essential nutrients which work together to play several vital roles in the body:

healthy mood
metabolism
heart function
blood cell formation

assists with stress response, mood balance and normal enzyme function

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9
Q

What are trace minerals?

A
  • minerals which are only required in small amounts (only a few mg or mcg each day)
  • when ingested these usually become part of a hormone or enzyme that regulates one of the body’s metabolic processes
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10
Q

What are examples of trace minerals?

A
  • chromium
  • copper
  • cobalt
  • iodine
  • iron
  • manganese
  • molybedenum
  • selenium
  • zinc
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11
Q

Which trace elements are low in NZ and Australian soils?

A
  • chromium
  • iodine
  • selenium
  • zinc
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12
Q

What is vitamin A?

A

Retinol which is an antioxidant

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13
Q

What is vitamin A beneficial for?

A
  • good vision
  • reproductive health
  • healthy skin, teeth and soft tissues
  • strong immunity
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14
Q

What are the key dietary sources of vitamin A?

A
  • Liver, fatty fish, fish liver oils (cod, salmon, halibut), egg yolks
  • milk, cheese
  • yellow-orange and green leafy vegetables and fruits (carrots, spinach, broccoli, pumpkin, papaya, mango, apricots, peaches)
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15
Q

What are the signs of vitamin A deficiency?

A
  • night blindness
  • frequent colds, flu and infections
  • dry mucous membranes
  • poor dental health
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16
Q

What is vitamin B1?

A

Thiamin

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17
Q

What is vitamin B1 good for?

A
  • breaking down and using proteins, fats and carbs
  • heart, muscle and nerve function
  • memory, mood and concentration
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18
Q

What are the key dietary sources of vitamin B1?

A
  • liver, pork, fish
  • fortified cereals, bread and pasta, whole grains, wheat germ, yeast
  • legumes, soy foods, nuts
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19
Q

What are the signs of vitamin B1 deficiency?

A
  • fatigue, weakness
  • poor memory
  • sleep disturbances
  • irritability
  • constipation
  • beriberi
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20
Q

What is vitamin B2?

A

Riboflavin

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21
Q

What is vitamin B2 good for?

A
  • obtaining energy from food
  • RBC function
  • vitamin B6 activation
  • reducing CV risk
  • memory, mood and concentration
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22
Q

What are the key dietary sources of vitamin B2?

A
  • organ and muscle meats, eggs,
  • milk, cheese, yoghurt,
  • whole grains, fortified breads and cereals
  • legumes, nuts
  • broccoli, avocados, sprouts
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23
Q

What are the signs of vitamin B2 deficiency?

A
  • fatigue, weakness,
  • swollen tongue
  • burning, itchy, light sensitive eyes and conjunctivitis
  • dermatitis (especially on eyelids and ears)
  • cracked lips (especially at corners of mouth)
  • hair loss
  • poor wound healing
  • poor growth in children
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24
Q

What is vitamin B3?

A

Niacin

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25
Q

What is vitamin B3 good for?

A
  • obtaining energy from food
  • breaking down and using proteins, fats and carbs
  • healthy skin and nerves
  • Ca release from cellular stores
  • healthy heart function and circulation
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26
Q

What are the key dietary sources of vitamin B3?

A
  • beef, pork, liver, poultry, fish, eggs
  • milk
  • whole grain cereals, yeast
  • beans, legumes
  • almonds, peanuts, sunflower seeds.
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27
Q

What are the key signs of vitamin B3 deficiency?

A
  • diarrhoea
  • dermatitis
  • dementia, cloudy thinking
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28
Q

What is vitamin B5?

A

Pantothenic acid

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29
Q

what is vitamin B5 good for?

A
  • releasing energy from food
  • making hormones, vitamins A and D, neurotransmitters which support brain and nerve function
  • making adrenal hormones for stress responses
  • making new fats and proteins in the body
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30
Q

What are the key dietary sources of vitamin B5?

A
  • liver, chicken, beef, egg yolks
  • milk
  • whole grains, cereals, yeast
  • green leafy vegetables, sweet potatoes, tomatoes, mushrooms, beans,
  • oranges
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31
Q

What are the signs of vitamin B5 deficiency?

A
  • burning feet syndrome
  • cardiac instability
  • gut disturbances, vomiting
  • dizziness
  • depression
  • fatigue, weakness
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32
Q

What is vitamin B6?

A

pyridoxine

33
Q

What is vitamin B6 good for?

A
  • breaking down, using and reforming protein building blocks
  • brain and nerve function
  • making Hb and RBCs
  • reducing heart disease risk
34
Q

What are the key dietary sources of vitamin B6?

A
  • muscle and organ meats, poultry, fish, eggs
  • fortified cereals, yeast
  • green peas, split peas, beans, nuts
  • brussel sprouts, spinach
  • fruit
35
Q

What are the signs of vitamin B6 deficiency?

A
  • dermatitis
  • cracked lips on corners of mouth
  • swollen tongue
  • CNS abnormalities
  • impaired antibody production
  • kidney stones
  • elevated homocysteine levels (heart risk factor)
36
Q

What is vitamin B12?

A

cyanocobalamin

37
Q

What is vitamin B12 good for?

A
  • normal nerve function
  • normal blood function
  • RBC production
  • healthy heart and blood vessels
38
Q

what are the key dietary sources of vitamin B12?

A
  • beef, lamb, fish, veal, chicken, oysters, eggs

- milk, cheese, other dairy products

39
Q

What are the signs of vitamin B12 deficiency?

A
  • anemia, fatigue, appetite loss, weight loss, pallor
  • nerve disturbances
  • poor memory, dementia, depression, personality changes
  • abdominal pain, constipation, diarrhoea
  • swollen tongue
40
Q

What is vitamin B9?

A

folic acid/folate

41
Q

What is vitamin B9 good for?

A
  • breaking down and using protein building blocks
  • forming DNA, cell function, tissue growth
  • RBC cell production
  • heart health
  • preventing neural tube birth defects
42
Q

What are the key dietary sources of vitamin B9?

A
  • organ meats, liver, eggs,
  • cereals, fortified bread, yeast
  • legumes, lentils, beans
  • green leafy vegetables e.g. broccoli, asparagus
  • fruit e.g. oranges
43
Q

What are the signs of vitamin B9 deficiency?

A
  • anemia, fatigue, irritability, depression,
  • headache
  • hairloss
  • nausea, diarrhoea, weight loss
  • insomnia
  • brain and nerve disturbances
  • elevated homocysteine levels (heart risk factor)
44
Q

What is vitamin B7?

A

biotin

45
Q

What is vitamin B7 good for?

A
  • breaking down and using protein and fat building blocks

- healthy skin and hair

46
Q

what are the key dietary sources of vitamin B7?

A
  • meats, kidney, liver, egg yolks,
  • milk
  • whole grains, cereals, yeast
  • peanuts, soybeans, bean sprouts
  • eating raw egg whites can prevent biotin absorption
47
Q

What are the signs of vitamin B7 deficiency?

A
  • anemia,
  • hairloss, thinning and colour loss
  • burning/tingling sensations
  • depression, fatigue, insomnia
  • swollen tongue
  • high cholesterol
  • muscle pain
  • dermatitis
48
Q

What is choline?

A

-

49
Q

What is choline good for?

A
  • forming nerve cell transmitters and cell membranes
  • inflammatory and allergic response
  • healthy kidneys and liver
  • reducing heart disease risk
  • transporting and breaking down fat and cholesterol
50
Q

What are the key dietary sources of choline?

A
  • liver, eggs
  • milk
  • whole grains, wheat germ, yeast
  • peanuts, beans, soybeans
51
Q

What are the signs of choline deficiency?

A
  • heart, kidney and liver problems e.g. fatty liver, liver cirrhosis
  • CV problems e.g. artery hardening, high blood pressure,
  • impaired immunity
  • poor memory
  • anxiety, panic attacks
52
Q

What is vitamin C?

A

ascorbic acid, antioxidant

53
Q

what is vitamin C good for?

A
  • antioxidant protection
  • forming collagen and cartilage, healing wounds
  • healthy bones, teeth and gums
  • fighting infection
  • iron, Ca and Cu absorption
  • helping stabilise and regenerate other vitamins e.g. Vitamin E or folic acid
54
Q

What are the key dietary sources of vitamin C?

A
  • blacurrants, berries, oranges, grapefruit, guava, kiwifruit
  • sweet peppers, capsicums, broccoli, sprouts, tomatoes, spinach
55
Q

What are the signs of vitamin C deficiency?

A
  • fatigue, weakness
  • easy bruising, poor wound healing
  • swollen, bleeding gums
  • frequent colds, flu and infections
  • irritability, depression
  • muscle and joint pain
  • dry skin and mucous membranes
  • anaemia
  • convulsions
  • scurvy
56
Q

What is vitamin D?

A

cholecalciferol (D3)

57
Q

What is vitamin D good for?

A
  • healthy bones,
  • maintaining blood calcium levels
  • immune function
  • healthy skin
  • muscle strength
  • heart health
58
Q

What are the key dietary sources of vitamin D?

A
  • sunlight on skin
  • egg yolks, fish liver oils (cod/halibut liver oil), fatty fish (salmon, tuna, herring, mackerel)
  • fortified milk
59
Q

What are the signs of vitamin D deficiency?

A
  • OP, risk of fractures, rickets
  • autoimmune disorders
  • increased risk of infections
  • CV problems e.g. high BP, heart failure,
  • breast/prostate/colon/skin cancer
  • lower back pain
  • diabetes
  • depression
  • hairloss
60
Q

What is vitamin E?

A

Tocopherol, antioxidant

61
Q

What is vitamin E good for?

A
  • providing antioxidant protection against fat oxidation

- healthy heart, circulation, skin, and nerve function

62
Q

What are the main dietary sources of vitamin E?

A
  • beef, chicken, fish, egg yolks,
  • wholegrains, wheat germ
  • cashews, peanuts, almonds, sunflower/safflower seeds, nuts
  • vegetable oils, avocados, green leafy vegetables, spinach
63
Q

What are the signs of vitamin E deficiency?

A
  • anemia
  • immunity abnormalities
  • neurological disturbances
  • CV abnormalities
  • blood platelet dysfunction
64
Q

what is vitamin K?

A

Phyloquinone (K1)
Menaquinone (K2)
Menadione (K3)

65
Q

What is vitamin K good for?

A
  • normal blood clotting,

- healthy bone mineralisation

66
Q

What are the key dietary sources of vitamin K?

A
  • liver, pork, eggs
  • soy, soybean/canola oil
  • spinach, green leafy vegetables, cabbage, broccoli, Brussels sprouts.
67
Q

What are the signs of vitamin K deficiency?

A

OP

blood clotting disorders

68
Q

What calcium good for?

A
  • strong bones and teeth
  • muscle, heart and nerve function,
  • blood clotting
69
Q

What are the key dietary sources of calcium?

A
  • fish with bones, egg yolks,
  • milk, cheese, yoghurt,
  • legumes, soybeans, tofu, fortified soy beverages, foods and cereals,
  • Almonds, sesame seeds,
  • Dark green leafy vegetables, broccoli, spinach, turnips
  • figs, molasses
70
Q

Why should salt intake be reduced to retain calcium?

A

the body excretes calcium with salt in the urine, so less salt intake will = less calcium excreted

71
Q

What are the signs of Ca deficiency?

A
  • osteoporosis, increased risk of fractures, bone pain and deformities, rickets
  • tooth discoloration and increased decay
  • muscle pain and spasms, neuromuscular irritability
  • high BP, pre-eclampsia, altered heart rate.
72
Q

What is chromium beneficial for?

A
  • assisting insulin to regulate blood sugar (It is a component of glucose tolerant factor)
  • managing fluctuating blood sugar levels,
73
Q

What are the key dietary sources of chromium?

A
  • meat, seafood, eggs,
  • cheese
  • whole grains, yeast,
  • nuts,
  • mushrooms, asparagus
74
Q

What are the signs of chromium deficiency?

A
  • insulin resistance
  • fluctuating blood sugar levels
  • diabetes
75
Q

What is copper beneficial for?

A
  • nerve, heart and immune function
  • connective tissue
  • metabolising iron and forming blood cells,
  • enzyme function
  • producing antioxidant super oxide dismutase
76
Q

What are the key dietary sources of copper?

A
  • organ meats, lamb, pork, seafood,
  • whole grains, wheat bran, cereals
  • legumes, beans, nuts, sunflower seeds, chocolate
  • mushrooms,
  • prunes
77
Q

What are the signs of copper deficiency?

A
  • hair loss and greying
  • anaemia
  • bone disease
  • brain and neurological problems, depression
  • digestive disorders
  • immune disorders, increased risk of infections
  • infertility
  • heart problems e.g. rapid heart beat, weak blood vessels
78
Q

What is iodine beneficial for?

A
  • normal thyroid function (growth and metabolism)
  • producing energy
  • assisting oxygen consumption in cells
79
Q

What are the key dietary sources of iodine?

A
  • salt water fish, shell fish, oysters, seaweekd
  • iodised salt,
  • dairy products
  • sunflower seeds
  • vegetables (if the soil where they are grown contains iodine)
  • mushrooms

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