Nutrition Flashcards
What are some dietary sources of Vitamin C?
Cereals, whole grains, enriched refined grains, enriched bread, dairy products, liver, and leafy green vegetables
Vitamin C is essential for various bodily functions, including the immune response.
What is the primary function of Niacin?
Energy production; helps keep the skin, nervous system, and digestive system healthy
Niacin is a B vitamin that plays a crucial role in converting food into energy.
List some food sources rich in Niacin.
- Liver
- Fish
- Chicken
- Lean red meat
- Nuts
- Whole grains
- Dried beans
- Enriched refined grains
These foods provide sufficient levels of Niacin necessary for health.
What role does Pantothenic acid play in the body?
Influences normal growth and development
Pantothenic acid is a B vitamin found in various foods and is important for synthesizing coenzyme A.
In which foods can Pantothenic acid be found?
Found in almost all foods
This vitamin is widely available in both plant and animal sources.
What is the function of Pyridoxine?
Helps break down protein; helps maintain the health of red blood cells, the nervous system, and parts of the immune system
Pyridoxine is also known as Vitamin B6 and is crucial for protein metabolism.
What is Thiamin?
A B vitamin that produces cellular energy from food and is required for the synthesis of DNA and RNA.
Sources include cereals, whole grains, enriched refined grains, potatoes, pork, seafood, liver, and kidney beans.
What is the function of Riboflavin?
Helps the body produce energy and affects enzymes that influence the muscles and nerves.
What are fat-soluble vitamins?
Vitamins A, D, E, and K, which bind to fat in the stomach and are stored in fatty tissues and the liver. They are not readily excreted and can build up in the body when taken in excess, leading to adverse effects.
What are antioxidants?
Substances that may prevent or delay cell damage by counteracting free radicals. Examples include vitamins A, C, and E; beta carotene; lycopene; and selenium.
What health benefits are associated with antioxidants?
They are credited with reducing signs of aging and preventing certain cancers and Alzheimer’s disease. However, high doses of antioxidant supplements have not shown consistent disease prevention in research.
What is the role of Vitamin A?
Vitamin A is important for good vision, supports the immune system, and is necessary for a healthy pregnancy.
What are the sources of Vitamin A?
Plant sources include leafy green vegetables and orange/yellow fruits and vegetables. Animal sources include liver, salmon, and whole milk. It is also added to fortified cereals and is available as a supplement.
What is the B complex family of vitamins?
A group of 8 B vitamins, each performing different important functions throughout the body.
What is iron and its importance?
Iron is an essential mineral necessary for transporting oxygen in the blood and generating energy from nutrients. It is naturally present in foods like lean meats, seafood, nuts, beans, and fortified foods.
Who is at risk of iron deficiency?
Groups at risk of iron deficiency include pregnant women, infants and young children, teenage girls, and premenopausal women.
What should you do if your blood iron level is low?
If your blood iron level is low, your doctor might recommend an iron supplement. Take it as directed to avoid overdosing.
Why is it important to store iron supplements safely?
Iron supplements should be stored out of reach of children, as an iron overdose in children can be highly toxic—even fatal.
What are fat-soluble and water-soluble vitamins?
Vitamins B and C are water-soluble and not stored in the body, requiring a continuous supply in the diet. Fat-soluble vitamins (A, D, E, K) are stored in the body.
What happens when water-soluble vitamins are taken in excess?
When taken in excess, water-soluble vitamins are removed from the body through urine.
What is the recommended daily protein intake for children aged 4-8 years?
1000 mg
What is the recommended daily protein intake for children aged 9-18 years?
1300 mg
What is the recommended daily protein intake for adults aged 19-50 years?
1000 mg
What is the recommended daily protein intake for men aged 51-70 years?
1000 mg
What is the recommended daily protein intake for women aged 51-70 years?
1200 mg
What is the recommended daily protein intake for individuals over 70 years?
1200 mg
Recommended calcium intake for infants 0-6 months
200 mg/day
Recommended calcium intake for infants 6-12 months
260 mg/day
Recommended calcium intake for children 1-3 years
700 mg/day
What are vitamins and how are they produced?
Vitamins are made by living things.
Where are minerals found?
Minerals are found in the earth.
What is an example of a vitamin produced by a plant?
Carrots produce beta carotene, which the body turns into vitamin A.
What are some examples of minerals?
Examples of minerals include iron and copper.
How do vitamins and minerals differ in terms of stability?
Vitamins are much more delicate than minerals and can break down with heat or age.
What is the chemical nature of vitamins and minerals?
Vitamins are organic; minerals are inorganic.
Are all vitamins necessary for the body?
Yes, all vitamins are needed by the body.
Are all minerals required for nutrition?
No, only some minerals are required for nutrition.
What are some necessary minerals?
Necessary minerals include calcium, chromium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, sulfur, sodium, and zinc.
Where are minerals and trace elements mainly found?
They are mainly found in meat, cereals, fish, milk and dairy foods, vegetables, dried fruit, and nuts.
What is the importance of calcium?
Calcium is necessary for strong bones and health, is needed for blood to clot, and helps nerves to send messages and muscles to contract.
Who is encouraged to meet their recommended dietary allowance for calcium?
People of all ages are encouraged, particularly children 9 years and older, adolescent girls, adult women, and adults 51 years and older.
How many essential vitamins are there?
There are 13 essential vitamins (A, B, C, D, E, and K, with 8 vitamins in the B complex).
What does a balanced, healthy diet provide?
A balanced, healthy diet provides adequate amounts of the essential nutrients your body needs to function at its best level.
When might you need a multivitamin or dietary supplements?
You may need a multivitamin or other dietary supplements if you are following a restricted diet or have certain health conditions.
What should you do before taking any supplement?
Ask a doctor or pharmacist before taking any supplement, including a multivitamin, to avoid getting too much of a good thing.
What is the primary role of Vitamin E in the body?
Cell communication, strengthening the immune system, and forming red blood cells
Vitamin E also helps the body use vitamin K.
What was previously believed about Vitamin E supplements?
They might prevent diseases like heart disease, cancers, and Alzheimer’s disease
Current research provides little evidence to support these claims.
What are natural food sources of Vitamin E?
Vegetable oils, nuts and seeds, green vegetables, and enriched cereals
Vitamin E is also added to some fortified foods.
What is Vitamin K primarily used for in the body?
Making proteins necessary for blood clotting
It helps reverse the anticoagulant effects of blood thinners.
Why might individuals taking blood thinners need to monitor their Vitamin K intake?
To avoid excessive intake that could counteract the effects of their medication
Vitamin K can reverse the effects of blood thinners.
What condition is Vitamin K given to newborns to prevent?
Clotting problems
Newborns may not have enough Vitamin K naturally occurring.
List some food sources of Vitamin K.
- Leafy greens
- Cruciferous vegetables (e.g., broccoli, cabbage)
- Fish
- Liver
- Meats
- Eggs
These foods are essential for maintaining adequate Vitamin K levels.
What is the key to nutritional success according to the text?
Eating a balanced diet
Dietary supplements can help but are not the primary solution.
Who can help evaluate dietary needs for nutritional supplements?
A registered nutritionist
They can determine the necessity of vitamin or mineral supplements.
True or False: Vitamin E has been proven to prevent heart disease.
False
Current research does not support this claim.
What is the recommended daily intake of folic acid for women capable of becoming pregnant?
400 mcg per day from fortified foods or dietary supplements.
What birth defects can Vitamin B9 (folic acid) help prevent?
Neural tube defects of the brain and spine.
Why is Vitamin B12 important?
It is important for nerve function and development.
What are the symptoms of Vitamin B12 deficiency?
Numbness, weakness, difficulty walking, yellowed skin, and memory loss.
Who is at risk of developing a Vitamin B12 deficiency?
The elderly, vegetarians, vegans, and people who have undergone weight loss surgery.
What is Vitamin C necessary for?
Growth and repair of tissues in all parts of the body.
Do Vitamin C supplements reduce the risk of getting the common cold?
No, they do not reduce the risk for most people.
What may regular Vitamin C supplement intake help with during a cold?
It may help to shorten cold duration and reduce symptom severity.
When is using Vitamin C supplements not helpful?
After cold symptoms begin.
What are some foods high in Vitamin C?
Citrus fruits, strawberries, blueberries, broccoli, green peppers, spinach, and tomatoes.
What role does Vitamin D play in health?
It helps build strong bones and may prevent serious long-term health problems.
What are some health problems Vitamin D may help prevent or treat?
Osteoporosis, heart disease, some cancers, and multiple sclerosis.
How does the body obtain Vitamin D?
Through food and sun exposure.
What is one of the main functions of Vitamin D?
Helping the body absorb calcium.
What are the best dietary sources of Vitamin D?
Fatty fish (salmon, tuna, mackerel), fortified dairy products, and breakfast cereals.
What is Biotin?
Helps break down protein and carbohydrates; helps the body make hormones.
Found in peanuts, liver, egg yolks, bananas, mushrooms, watermelon, and grapefruit.
What is Folic acid (folate)?
Helps the cells in the body make and maintain DNA; important for the production of red blood cells.
Found in leafy green vegetables, liver, citrus fruits, mushrooms, nuts, peas, dried beans, and wheat bread.
What is B12 (Cobalamin)?
Plays a role in the body’s growth and development, and nerve function.
Found in eggs, meat, poultry, shellfish, and dairy products.
