Nutrition 2 Quiz Flashcards
What are vitamins?
Organic Compounds & coenzymes.
What is vitamins cal/g?
0
Is fat-soluble or water-soluble more toxic?
Fat-soluble vitamins
Do fat-soluble or water-soluble need more frequent ingestion?
Water-soluble vitamins because fat-soluble is stored in body.
What vitamins are only conditionally nonessential?
D, K, and B7
What is an essential vitamin?
It can’t be synthesized by the body, needs to be obtained by food.
What vitamin is fat soluble and includes…
Function: related to vision
Food source: liver (formed vitamin A) and carrots (precursor)
Toxicity: nerve damage (w formed vitamin A), no toxicity (with precursor)
Deficiency: night blindness
Vitamin A (retinal)
What vitamin is fat soluble and includes…
function: increased calcium absorption
food source: 10-20 mins of direct sunlight, few good sources, or supplements/fortified foods.
Toxicity: excessive levels can cause kidney stones
Deficiency: rickets, bowed legs/bone disformity
Vitamin D (calcitriol)
What vitamin is fat soluble and includes…
function: cell membrane integrity
food source: olive oil (raw, straight oil)
Toxicity: blood clotting problems, excessively thin blood
Deficiency: chronic inflammation
Vitamin E (tocopherol)
What vitamin is fat soluble and includes…
function: blood clotting (bone mineral density)
food source: leafy greens (spinach, kale, seaweeds) (dark)
Toxicity: no known toxicity
Deficiency: too little can cause a clotting disorder
Vitamin K (Quinone)
What are phytochemicals?
non-nutrient chemicals in food that can contribute to human health.
What is turmeric for?
Digestive system
What does Phyto mean?
Plant
What is fucoxanthin for?
metabolism
What is resveratrol for?
Cardiovascular system, heart health
What is Allicin for?
Immune system
What is fisetin for?
Nervous system (mainly memory)
What is curcumin for?
Intestinal/gut health
What vitamin is water soluble and includes…
Function: Collagen synthesis
Food source: Kiwi, oranges, raw peppers
Toxicity: Abdominal stress and diarrhea
Deficiency: Scurvy, brittle bones, rupture in skin
Vitamin C (Ascorbic acid)
What vitamin is water soluble and includes…
Function: All associated with energy production in body
Food source: Whole grains & meat
Toxicity:
Deficiency: Feeling malaise/tired or fatigued.
Vitamin B1, B2, B3, B5, B6, B7, B9, B12
What is B1?
Thiamine –> beri beri
What is B2?
Riboflavin –> Angular cholitis
What is B3?
Niacin –> Nonessential pelagra
What is B5?
Pantothenic acid
What is B6?
Pyrimidine
What is B7?
Biotin
What is B9?
Folate
What is B12?
Cobalamin
What vitamin is water soluble and includes…
Function: Neurotransmitter
Food source: Egg yolks
Toxicity: no known
Deficiency: no known
Choline
What is nutrient dense?
amount of nutrients / calories
Superfood nutrient density?
high
Empty calorie nutrient density?
low
What is energy density?
calories / weight
What is the serving equivalent of a palm?
3-4 oz
What is the serving equivalent of a thumbpad?
tablespoon
What is the serving equivalent of a fist?
1 cup
What is AI?
Adequate intake, lacks research
What is RDA?
Recommended daily allowance, adequacy & evidence based