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nutrition > Nutrients involved in blood health & metabolism > Flashcards

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
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2
Q

b-complex vitamins are important for

A

energy metabolism

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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
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4
Q

sources of thiamin B1

A
  • whole grain cereal
  • port loin
  • ham
  • tuna
  • black beans
  • green peas
  • spaghetti
  • white rice
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5
Q

RDA for thiamin

A

1.2mg M & 1.1 W

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6
Q

Riboflavin (vitamin B2)

A
  • part of coenzymes involved in oxidation-reduction reactions
  • part of antioxidant enzyme glutathione peroxidase
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7
Q

a good source of riboflavin is

A

milk

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8
Q

ariboflavinosis is

A

riboflavin deficiency; sore throat, swollen mucous membranes

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9
Q

Riboflavin sources

A
  • whole grain cereal
  • chilli
  • cottage cheese
  • spinach cooked
  • oatmeal
  • egg
  • mushrooms
  • pork ribs
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10
Q

RDA for riboflavin

A

1.3mg M & 1.1W

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11
Q

Niacin (B-complex)

A
  • nicotinamide and nicotinic acid
  • coenzyme assisting w/ metabolism of CHOs and fatty acids
  • toxicity can result from supps
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12
Q

sources of niacin

A

meat, fish, poultry, enriched bread, mushrooms

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13
Q

RDA for niacin

A

16mg NE/day M & 14mg NE W

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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
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15
Q

good sources of vit b6

A

enriched cereals, meat, fish, poultry, starchy vegetables

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16
Q

RDA for vit b6

A

1.3mg

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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
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18
Q

good sources of folate

A

ready to eat cereals, enriched break products, ‘foliage’

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19
Q

women’s folate needs greatly ___ during pregnancy

A

increase

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20
Q

folate is required for cell division and proper formation of the

A

neural tube

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21
Q

the neural tube develops into the ____&____

A

brain and spinal chord

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22
Q

folate sources

A

whole grain cereal

  • lentils
  • spinach
  • broccoli
  • bagel
  • pinto beans
  • white rice
  • spaghetti
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23
Q

rda for folate

A

400 ug/day

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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
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25
Q

Vitamin B 12 deficiency results in:

A

anemia, low energy, fatigue, shortness of breath, and can lead to pernicious anemia

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26
Q

sources of vit b12

A
  • clam chowder
  • crab
  • special k cereal
  • soy milk fortified
  • ground bee
  • salmon
  • yogurt
  • cottage cheese
  • egg
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27
Q

RDA for vit b12

A

2.4ug/day

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28
Q

folate and vitamin b12 are required for the breakdown of the amino acid ____

A

homocysteine

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29
Q

low folate and vit b12 intake may cause an ____ level of homocysteine

A

increased

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30
Q

high homocysteine levels are associated with greater risk of

A

cardiovascular and cerebrovascular disease

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31
Q

Pantothenic acid

A

component of coenzymes for fatty acid metabolism

  • required for building new fatty acids
  • no toxicity, rare deficiencies
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32
Q

sources of pantothenic acid

A

chicken, beef, egg yolk, potatoes, oat cereals, tomato products, mushrooms, green peas, turkey

RDA 5mg/day

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33
Q

Biotin

A
  • 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
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34
Q

Choline is a vitamin-like substance that:

A
  • assists in homocysteine metabolism

- accelerates the synthesis of acetylcholine, a neurotransmitter

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35
Q

good sources of choline

A

milk, liver, eggs, peanuts

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36
Q

deficiency of choline can lead to

A

fat accumulation in liver

- toxicity can result from supps

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37
Q

Iodine is a

A

trace mineral

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38
Q

functions of iodine

A
  • synthesis of thyroid hormones

- thyroid hormones regulate body temp and resulting metabolic rate

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39
Q

good sources of iodine

A

saltwater fish, shrimp, iodized salt, milk, and dairy products

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40
Q

Excess iodine will:

A
  • block synethesis of thyroid hormones
  • thyroid tries to make more hormones
  • results in goiter - enlarged thyroid
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41
Q

Iodine deficiency:

A
  • results in hypothyroidism & goiter

- cretinism - mental impairment during embryonic development

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42
Q

chromium is a trace mineral that

A

assists insulin transporting glucose from the blood into the cells
- very little amount in body

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43
Q

chromium sources

A

mushrooms, prunes, dark chocolate, nuts, whole grains

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44
Q

chromium deficiency inhibits ____ absorption by body cells

A

glucose

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45
Q

Manganese (trace mineral):

A
  • coenzyme involved in energy metabolism

- part of antioxidant enzyme superoxide dismutase

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46
Q

good sources of manganese

A

whole grain foods, brown rice, pineapple, pine nuts, okra, spinach

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47
Q

toxicity of manganese impairs the nervous system causing

A

spasms and tremors

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48
Q

Sulfur is what kind of a mineral?

A

major

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49
Q

Sulfur characteristics:

A
  • 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
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50
Q

what is the only fluid tissue in the body?

A

blood

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51
Q

what are the functions of blood?

A

transport of oxygen and nutrients to cells

  • removal of wastes from tissues
  • thermoregulation
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52
Q

components of blood

A

erythrocytes

  • leukocytes
  • platelets
  • plasma
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53
Q

vitamin K is a

A

fat soluble vitamin

  • coenzyme for the synthesis of proteins involving blood clotting
  • healthful intestinal bacteria produce some vitamin k
54
Q

sources of vit K

A

leafy green vegetables

55
Q

vit k deficiences

A
  • can result in diseases that disturb absorption of fats
56
Q

Iron is a

A

trace mineral

57
Q

functions of iron

A
  • 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
Q

iron can be stored in the body as ____or____

A

ferritin, homosiderin

- storage is usually in liver, bone marrow, intestinal mucosa, and spleen

59
Q

two types of iron are found in foods

A

1) Heme iron - animal based foods, more absorbable (10-30%)

2) Non-Heme - not easily absorbed (2-10%)

60
Q

what are the most potent inhibitors of iron?

What counteracts this?

A

phtic acid & polyphenols

  • vitamin c
  • other inhibitors include soy, calcium, zinc, oxalates, fiber
61
Q

deficiency of both iron and zinc is

A

common

62
Q

globally, what is the most common nutrient deficiency?

A

iron

63
Q

sources of iron

A

liver

  • kidney
  • eggs , red meats, seafood
  • oysters, bread, flour, molasses, legumes, nuts
  • leafy green broccoli, figs, raisins, cocoa, enriched cereals and breads
64
Q

what if you consume to much iron?

A

iron overdose is the most common cause of poisoning deaths in children

-toxicity symp: nausea, vomiting, diarrhea, diziness, confusion

65
Q

delayed treatment of iron toxicity can result in severe damage to the :

A

heart, CNS, liver, kidneys

66
Q

Hereditary Hemochromatosis:

A
  • excessive absorption of iron & altered storage
67
Q

years of iron accumulation can lead to -

A

cirrhosis of liver, liver cancer,diabtes, heart disease, arthritis

68
Q

Stage 1 iron deficiency: iron depletion

A
  • reduced iron stores, ferritin levels

- no physical symptoms

69
Q

Stage 2 ID: erythropoiesis

A
  • decreased iron transport
  • reduced transferrin
  • reduced production of heme
  • physical symptoms: reduced work capacity
70
Q

stage 3 ID: anemia

A
  • 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
Q

Iron-deficient anemia:

A

small red blood cells that do not carry enough hemoglobin

72
Q

pernicious anemia, causes and functions?

A

caused by vitamin b12 deficiency

  • low acid production in stomach
73
Q

macrocytic anemia

A

caused by severe folate deficiency

  • enlarged RBC’s carrying insufficient hemoglobin
74
Q

Long term use of high zinc dose can induce

A

copper deficiency

75
Q

zinc risk factors

A

poor food choices, burn patients, growth spurts, chronic infection, celiac-crohns disease, cystic fibrosis, vegan diet, chronic iron supps, diabetes, renal disease

76
Q

Copper is a

A

trace mineral

77
Q

Functions of copper:

A
  • coenzyme for energy metabolism, and for collagen production
  • part of superoxide dismutase antioxidant enzyme system
  • required for energy transport
78
Q

two types of bone tissue

A

cartilage and connective tissue. nerves and blood vessels run within channels of bone tissue

79
Q

bone health is achieved through

A

complex interactions among nutrients, hormones, and environmental factors

80
Q

__% of bone tissue is made up of an assortment of minerals (mostly calcium and phosphorus) that provide strength, durability, and flexibility

A

65

81
Q

the remaining __% is a mixture of organic substances

A

35

82
Q

within our bones, the minerals from tiny crystals (hydroxyapatite) cluster around the

A

collagen fibres

83
Q

cortical bone (compact)

A

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
Q

trebacular bone (spongy)

A

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
Q

This acts as a storage reservoir for many minerals, including calcium, phosphorus, and fluoride. can reduce bone mass

A

bone tissue

86
Q

our bones develop through three processes:

A

bone growth

  • bone modelling
  • bone remodelling
87
Q

process of bone growth:

A

size of our bones increases. birth - age 2, continues throughout childhood into adolescence

88
Q

bone modelling

A

shape of our bones is determined, from round ‘pebble’ bones. can increase in thickness by repetitive exercise or by being obese

89
Q

bone density

A

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
Q

remodelling

A

two step process by which bone tissue is recycled; includes the breakdown of existing bone and formation of new bone

91
Q

resorption

A

surface of bone is broken down by cells called osteoclasts

92
Q

osteoclasts

A

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
Q

DXA or DEXA

A

most accurate tool for measuring bone density

94
Q

T-Score

A

comparison of individual’s bone density to the average peak bone density of a 30 year old healthy adult

95
Q

This mineral is by far the most abundant major mineral in our body, constituting 2% of our entire body weight

A

calcium

96
Q

one of the primary functions of calcium is to prove structure to our

A

bones and teeth

97
Q

about 99% of the calcium found in our body is stored in the _______ ____built up on the collagen foundation of bone

A

hydroxyapatite crystals

98
Q

the combination of these two provide both the characteristic hardness of bone and the flexibility

A

crystals and collagen

99
Q

the remaining 1 percent of calcium in our body is found in the

A

blood and soft tissues

100
Q

calcium is ____, and plays a crtical role in assisting with:

A

alkaline or basic

- acid-base balance

101
Q

Parathyroid hormone (PTH)

A

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
Q

calcitonin

A

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
Q

calcium tetany

A

muscles experience twitching and spasms as a result of inadequate blood calcium levels

104
Q

calcium rigor

A

a failiure of muscles to relax, which leads to a hardening or stiffening of the muscles; caused by high levels of blood calcium

105
Q

bioavailability

A

degree the body can absorb and utilize any given nutrient

106
Q

our body cant absorb more than this amount of calcium at one time

A

500mg

107
Q

Binding factors such as ____&___ are dietary factors that affect our absorption of calcium

A

phytates and oxalates

108
Q

binding factors occur naturally in these foods by binding to the calcium to prevent its absorption from the small intestine into the blood stream

A

calcium rich edds, nuts, grains, and vegetabls, such as spinach and swiss chard

109
Q

consuming calcium with these vitamins can interfere with absorption and utilization

A

iron, zinc, magnesium

110
Q

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

A

vitamin D

111
Q

calcitriol

A

the primary active form of vitamin d in the body

112
Q

vitamin d (as calcitriol) , PTH, and calcitonin all work together continously to regulate calcium levels, which in turn maintains ____ ___

A

bone health

113
Q

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

A

calcification

114
Q

similar to this vitamin, vitamin d appears to play a role in cell differentiation in various tissues

A

vitamin a

115
Q

only these two forms of vitamin D can be converted into calcitriol

A

Vitamin D2 (plant foods) & D3 (animal foods)

116
Q

this vitamin is fat-soluble and stored primarily in the liver - family of compounds known as quinones

A

vitamin k

117
Q

the primary dietary form of vitamin K, found in plants

A

Phylloquinone

118
Q

the animal form of vitamin k produced by bacteria in the large intestine

A

menaquinone

119
Q

primary function of vitamin K

A

assist in the production of prothrombin, a protein that plays a critical role in blood clotting

120
Q

a protein associated with bone turnover that vitamin K assits

A

osteocalcin

121
Q

ways we can obtain vitamin k

A

diet and bacteria in our large intestine

122
Q

trace minerals are minerals that our body needs in amounts less than

A

:100 mg per day

- amount of trace minerals in our body is less than 5g

123
Q

99% of fluoride is found in our

A

teeth and bones

124
Q

fluoride inhibits the:

A

metabolism of the acid producing bacteria that cause tooth decay

125
Q

fluoride is absorbed directly in the mouth into the teeth and gums, and it can also be absorbed from

A

gastrointestinal tract

126
Q

fluroosis

A

a condition marked by staning and pitting of teeth; caused by an abnormally high intake of fluoride

127
Q

the primary result of sluoride deficiency is

A

dental carries

128
Q

what are common sites of osteoporosis

A

hip and spinal column

129
Q

factors that influence risk of osteoporosis

A

age, gender, gentics, nutrition, physical activity

130
Q

high protein intake has this effect on bone health

A

positive and negative

131
Q

female athlete triad

A

coexistance of three disorders; an eating disorder, amenorrhhea, osteoporosis

132
Q

this activity will allow your body to synthesize adequate vitamin D and help prevent osteoporosis

A

increasing sun exposure

nutrition (10 decks)

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