Nutrients involved in blood health & metabolism Flashcards
1
Q
vitamins and minerals are
A
- required for proper metabolism
- necessary for obtaining energy from the macronutrients
- function as coenzymes
2
Q
b-complex vitamins are important for
A
energy metabolism
3
Q
Thiamin (vitamin B1)
A
- coenzyme thiamin pyrophosphate (TPP) required for CHO metabolism
- coenayme for metabolism of some fatty acids
- enriched foods and whole grains are good sources
- beriberi
4
Q
sources of thiamin B1
A
- whole grain cereal
- port loin
- ham
- tuna
- black beans
- green peas
- spaghetti
- white rice
5
Q
RDA for thiamin
A
1.2mg M & 1.1 W
6
Q
Riboflavin (vitamin B2)
A
- part of coenzymes involved in oxidation-reduction reactions
- part of antioxidant enzyme glutathione peroxidase
7
Q
a good source of riboflavin is
A
milk
8
Q
ariboflavinosis is
A
riboflavin deficiency; sore throat, swollen mucous membranes
9
Q
Riboflavin sources
A
- whole grain cereal
- chilli
- cottage cheese
- spinach cooked
- oatmeal
- egg
- mushrooms
- pork ribs
10
Q
RDA for riboflavin
A
1.3mg M & 1.1W
11
Q
Niacin (B-complex)
A
- nicotinamide and nicotinic acid
- coenzyme assisting w/ metabolism of CHOs and fatty acids
- toxicity can result from supps
12
Q
sources of niacin
A
meat, fish, poultry, enriched bread, mushrooms
13
Q
RDA for niacin
A
16mg NE/day M & 14mg NE W
14
Q
Vitamin B6 (pyridoxine)
A
- group of six related compounds
- part of a coenzyme for than 100 enzymes!
- toxicity from supps can result in nerve damage, skin lesions
15
Q
good sources of vit b6
A
enriched cereals, meat, fish, poultry, starchy vegetables
16
Q
RDA for vit b6
A
1.3mg
17
Q
Folate
A
- involved in DNA synthesis, amino acid metabolism
- critical for cell division of very early embryos
- toxicity can mask vit b12 deficiency
18
Q
good sources of folate
A
ready to eat cereals, enriched break products, ‘foliage’
19
Q
women’s folate needs greatly ___ during pregnancy
A
increase
20
Q
folate is required for cell division and proper formation of the
A
neural tube
21
Q
the neural tube develops into the ____&____
A
brain and spinal chord
22
Q
folate sources
A
whole grain cereal
- lentils
- spinach
- broccoli
- bagel
- pinto beans
- white rice
- spaghetti
23
Q
rda for folate
A
400 ug/day
24
Q
Vitamin B12 (cobolamin)
A
- part of enzymes for blood formation
- required for nerve functioning
- required for homocysteine breakdown
- found only in animal-based foods
25
Vitamin B 12 deficiency results in:
anemia, low energy, fatigue, shortness of breath, and can lead to pernicious anemia
26
sources of vit b12
- clam chowder
- crab
- special k cereal
- soy milk fortified
- ground bee
- salmon
- yogurt
- cottage cheese
- egg
27
RDA for vit b12
2.4ug/day
28
folate and vitamin b12 are required for the breakdown of the amino acid ____
homocysteine
29
low folate and vit b12 intake may cause an ____ level of homocysteine
increased
30
high homocysteine levels are associated with greater risk of
cardiovascular and cerebrovascular disease
31
Pantothenic acid
component of coenzymes for fatty acid metabolism
- required for building new fatty acids
- no toxicity, rare deficiencies
32
sources of pantothenic acid
chicken, beef, egg yolk, potatoes, oat cereals, tomato products, mushrooms, green peas, turkey
RDA 5mg/day
33
Biotin
- part of coenzymes involved in metabolism of carbs, fats, and proteins
- important for gluconeogenesis
- in very few foods
- rare deficiency - symptoms - hair thinning/loss of color, red rash on face
34
Choline is a vitamin-like substance that:
- assists in homocysteine metabolism
| - accelerates the synthesis of acetylcholine, a neurotransmitter
35
good sources of choline
milk, liver, eggs, peanuts
36
deficiency of choline can lead to
fat accumulation in liver
| - toxicity can result from supps
37
Iodine is a
trace mineral
38
functions of iodine
- synthesis of thyroid hormones
| - thyroid hormones regulate body temp and resulting metabolic rate
39
good sources of iodine
saltwater fish, shrimp, iodized salt, milk, and dairy products
40
Excess iodine will:
- block synethesis of thyroid hormones
- thyroid tries to make more hormones
- results in goiter - enlarged thyroid
41
Iodine deficiency:
- results in hypothyroidism & goiter
| - cretinism - mental impairment during embryonic development
42
chromium is a trace mineral that
assists insulin transporting glucose from the blood into the cells
- very little amount in body
43
chromium sources
mushrooms, prunes, dark chocolate, nuts, whole grains
44
chromium deficiency inhibits ____ absorption by body cells
glucose
45
Manganese (trace mineral):
- coenzyme involved in energy metabolism
| - part of antioxidant enzyme superoxide dismutase
46
good sources of manganese
whole grain foods, brown rice, pineapple, pine nuts, okra, spinach
47
toxicity of manganese impairs the nervous system causing
spasms and tremors
48
Sulfur is what kind of a mineral?
major
49
Sulfur characteristics:
- component of thiamin and biotin
- required for detoxification of alcohol and drugs by the liver
- found in amino acids
- sufficient sulfur is synthesized from the protein in our diets
50
what is the only fluid tissue in the body?
blood
51
what are the functions of blood?
transport of oxygen and nutrients to cells
- removal of wastes from tissues
- thermoregulation
52
components of blood
erythrocytes
- leukocytes
- platelets
- plasma
53
vitamin K is a
fat soluble vitamin
- coenzyme for the synthesis of proteins involving blood clotting
- healthful intestinal bacteria produce some vitamin k
54
sources of vit K
leafy green vegetables
55
vit k deficiences
- can result in diseases that disturb absorption of fats
56
Iron is a
trace mineral
57
functions of iron
- component of protein hemoglobin which carries oxygen in erythrocytes
- component of myoglobin which carries in muscle cells
- coenzyme involved in energy metabolism of carbs, fats, and proteins
58
iron can be stored in the body as ____or____
ferritin, homosiderin
| - storage is usually in liver, bone marrow, intestinal mucosa, and spleen
59
two types of iron are found in foods
1) Heme iron - animal based foods, more absorbable (10-30%)
| 2) Non-Heme - not easily absorbed (2-10%)
60
what are the most potent inhibitors of iron?
What counteracts this?
phtic acid & polyphenols
- vitamin c
- other inhibitors include soy, calcium, zinc, oxalates, fiber
61
deficiency of both iron and zinc is
common
62
globally, what is the most common nutrient deficiency?
iron
63
sources of iron
liver
- kidney
- eggs , red meats, seafood
- oysters, bread, flour, molasses, legumes, nuts
- leafy green broccoli, figs, raisins, cocoa, enriched cereals and breads
64
what if you consume to much iron?
iron overdose is the most common cause of poisoning deaths in children
-toxicity symp: nausea, vomiting, diarrhea, diziness, confusion
65
delayed treatment of iron toxicity can result in severe damage to the :
heart, CNS, liver, kidneys
66
Hereditary Hemochromatosis:
- excessive absorption of iron & altered storage
67
years of iron accumulation can lead to -
cirrhosis of liver, liver cancer,diabtes, heart disease, arthritis
68
Stage 1 iron deficiency: iron depletion
- reduced iron stores, ferritin levels
| - no physical symptoms
69
Stage 2 ID: erythropoiesis
- decreased iron transport
- reduced transferrin
- reduced production of heme
- physical symptoms: reduced work capacity
70
stage 3 ID: anemia
- decreased production of normal RBC's, heme
- inadequate hemoglobin to transport oxygen
- symptoms: pale skin, fatigue, reduced work performance, impaired immune and cognitive functions
71
Iron-deficient anemia:
small red blood cells that do not carry enough hemoglobin
72
pernicious anemia, causes and functions?
caused by vitamin b12 deficiency
- low acid production in stomach
73
macrocytic anemia
caused by severe folate deficiency
- enlarged RBC's carrying insufficient hemoglobin
74
Long term use of high zinc dose can induce
copper deficiency
75
zinc risk factors
poor food choices, burn patients, growth spurts, chronic infection, celiac-crohns disease, cystic fibrosis, vegan diet, chronic iron supps, diabetes, renal disease
76
Copper is a
trace mineral
77
Functions of copper:
- coenzyme for energy metabolism, and for collagen production
- part of superoxide dismutase antioxidant enzyme system
- required for energy transport
78
two types of bone tissue
cartilage and connective tissue. nerves and blood vessels run within channels of bone tissue
79
bone health is achieved through
complex interactions among nutrients, hormones, and environmental factors
80
__% of bone tissue is made up of an assortment of minerals (mostly calcium and phosphorus) that provide strength, durability, and flexibility
65
81
the remaining __% is a mixture of organic substances
35
82
within our bones, the minerals from tiny crystals (hydroxyapatite) cluster around the
collagen fibres
83
cortical bone (compact)
dense bone tissue that makes up outer surface of bones as well as the entirety of small bones of the body. it makes up 80% of skeleton
84
trebacular bone (spongy)
porous bone tissue that makes up 20% of our skeleton and is found within the ends of the long bones inside the spinal vertabrae and inside bones of pelvis
85
This acts as a storage reservoir for many minerals, including calcium, phosphorus, and fluoride. can reduce bone mass
bone tissue
86
our bones develop through three processes:
bone growth
- bone modelling
- bone remodelling
87
process of bone growth:
size of our bones increases. birth - age 2, continues throughout childhood into adolescence
88
bone modelling
shape of our bones is determined, from round 'pebble' bones. can increase in thickness by repetitive exercise or by being obese
89
bone density
the degree of compactness of bone tissue, reflecting the strength of bones. peak bone density is the point at which a bone is strongest
90
remodelling
two step process by which bone tissue is recycled; includes the breakdown of existing bone and formation of new bone
91
resorption
surface of bone is broken down by cells called osteoclasts
92
osteoclasts
cells that erode the surface of bones by secreting enzymes and acids that dig grooves into the collagen-containing component of bone, which is then mineralized
93
DXA or DEXA
most accurate tool for measuring bone density
94
T-Score
comparison of individual's bone density to the average peak bone density of a 30 year old healthy adult
95
This mineral is by far the most abundant major mineral in our body, constituting 2% of our entire body weight
calcium
96
one of the primary functions of calcium is to prove structure to our
bones and teeth
97
about 99% of the calcium found in our body is stored in the _______ ____built up on the collagen foundation of bone
hydroxyapatite crystals
98
the combination of these two provide both the characteristic hardness of bone and the flexibility
crystals and collagen
99
the remaining 1 percent of calcium in our body is found in the
blood and soft tissues
100
calcium is ____, and plays a crtical role in assisting with:
alkaline or basic
| - acid-base balance
101
Parathyroid hormone (PTH)
hormone secreted by the parathyroid gland when blood calcium levels fall. also known as parathormone, it increases blood calcium levels by stimulating the activation of vitamin D, increasing reabsorption of calcium from the kidneys, and stimulating osteoclasts to break down bone, which releases more calcium into the blood stream
102
calcitonin
a hormone secreted by the thyroid gland when blood calcium levels are too high. it inhibits the actions of vitamin D, preventing reabsorption of calcium in the kidneys, limiting calcium absorption in the small intestine, and inhibiting the osetoclasts from breaking down the bone
103
calcium tetany
muscles experience twitching and spasms as a result of inadequate blood calcium levels
104
calcium rigor
a failiure of muscles to relax, which leads to a hardening or stiffening of the muscles; caused by high levels of blood calcium
105
bioavailability
degree the body can absorb and utilize any given nutrient
106
our body cant absorb more than this amount of calcium at one time
500mg
107
Binding factors such as ____&___ are dietary factors that affect our absorption of calcium
phytates and oxalates
108
binding factors occur naturally in these foods by binding to the calcium to prevent its absorption from the small intestine into the blood stream
calcium rich edds, nuts, grains, and vegetabls, such as spinach and swiss chard
109
consuming calcium with these vitamins can interfere with absorption and utilization
iron, zinc, magnesium
110
this vitamin is considered a hormone because it is made in one part of the body, yet it regulates various activities in other parts of the body
vitamin D
111
calcitriol
the primary active form of vitamin d in the body
112
vitamin d (as calcitriol) , PTH, and calcitonin all work together continously to regulate calcium levels, which in turn maintains ____ ___
bone health
113
vitamin d is also necessary for the normal ____ of bone; this means it assits the process by which minerals such as calcium and phosphorus are crystallized
calcification
114
similar to this vitamin, vitamin d appears to play a role in cell differentiation in various tissues
vitamin a
115
only these two forms of vitamin D can be converted into calcitriol
Vitamin D2 (plant foods) & D3 (animal foods)
116
this vitamin is fat-soluble and stored primarily in the liver - family of compounds known as quinones
vitamin k
117
the primary dietary form of vitamin K, found in plants
Phylloquinone
118
the animal form of vitamin k produced by bacteria in the large intestine
menaquinone
119
primary function of vitamin K
assist in the production of prothrombin, a protein that plays a critical role in blood clotting
120
a protein associated with bone turnover that vitamin K assits
osteocalcin
121
ways we can obtain vitamin k
diet and bacteria in our large intestine
122
trace minerals are minerals that our body needs in amounts less than
:100 mg per day
| - amount of trace minerals in our body is less than 5g
123
99% of fluoride is found in our
teeth and bones
124
fluoride inhibits the:
metabolism of the acid producing bacteria that cause tooth decay
125
fluoride is absorbed directly in the mouth into the teeth and gums, and it can also be absorbed from
gastrointestinal tract
126
fluroosis
a condition marked by staning and pitting of teeth; caused by an abnormally high intake of fluoride
127
the primary result of sluoride deficiency is
dental carries
128
what are common sites of osteoporosis
hip and spinal column
129
factors that influence risk of osteoporosis
age, gender, gentics, nutrition, physical activity
130
high protein intake has this effect on bone health
positive and negative
131
female athlete triad
coexistance of three disorders; an eating disorder, amenorrhhea, osteoporosis
132
this activity will allow your body to synthesize adequate vitamin D and help prevent osteoporosis
increasing sun exposure
