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fall 2024 > Nutrition Exam 3 > Flashcards

Nutrition Exam 3 Flashcards

1
Q

vitamins with no toxicity

A

vitamin K, thiamin, riboflavin, B12

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2
Q

water-soluble vitamins

A

C and B vitamins
dissolve in water, readily excreted from the body

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3
Q

who may benefit from multi-vitamin-mineral supplements

A

restrictive diets, malabsorptive diseases, pregnant women, newborns, older adults

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4
Q

Vitamin A function

A

epithelial cell health, immune function, eye health and vision, growth, development and reproduction, cardiovascular disease prevention, cancer prevention

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5
Q

vitamin A deficiency

A

Xeropthalmia (dryness of the eye), hyperkeratosis, xerosis (dry skin), impaired vision, weakened immune function, stunted growth

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6
Q

Vitamin A toxicity

A

blurry vision, bone pain, nausea, sensitive to bright light, peeling skin, liver damage, birth defects

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7
Q

Vitamin A food sources

A

orange or leafy green vegetables (broccoli, brussels sprouts, collard greens, kale, peas, romaine lettuce, spinach, Swiss chard, zucchini, carrots, sweet potatoes, mangoes, cantaloupe, peaches, apricots)

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8
Q

Vitamin D function

A

blood calcium regulation, gene expression and cell growth, bone health

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9
Q

Vitamin D deficiency

A

Osteomalacia, rickets

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10
Q

Vitamin D toxicity

A

high blood calcium levels, weakness, vomiting, loss of appetite, diarrhea, mental confusion, increased urine output

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11
Q

vitamin D sources

A

milk and sunlight

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12
Q

vitamin E function

A

antioxidant, development of muscles and CNS, improves vitamin A absorption, metabolism of iron

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13
Q

vitamin E deficiency

A

hemolysis (red blood cell membrane breaks)

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14
Q

vitamin E toxicity

A

hemorrhage, gastrointestinal distress, nausea

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15
Q

vitamin E food sources

A

nuts and seeds, vegetable oils, wheat germ

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16
Q

vitamin K functions

A

blood clotting, bone mineralization, cofactor in chemical reactions that add carbon dioxide molecules

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17
Q

vitamin K deficiency

A

excessive bleeding, easy bruising, hemorrhage

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18
Q

vitamin K toxicity

A

none

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19
Q

vitamin K food sources

A

green leafy vegetables, broccoli, asparagus, peas

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20
Q

vitamin C function

A

antioxidant, white blood cell health, formation of connective tissue, enhances iron absorption

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21
Q

vitamin C deficiency

A

scurvy, weakened blood vessels

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22
Q

vitamin C toxicity

A

kidney stones, suppressed immune function

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23
Q

vitamin C food sources

A

citrus fruits, potatoes

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24
Q

thiamin

A

vitamin B1

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25
thiamin function
release energy from carbohydrates, participates in ATP
26
thiamin deficiency
beriberi (nervous tingling, weakness)
27
thiamin toxicity
none
28
thiamin food sources
pork, orange juice, whole grains, cereal, enriched grains, peas, dried beans
29
riboflavin
vitamin B2
30
riboflavin function
participates in metabolic pathways, growth and development of drugs and nutrients, metabolism of some vitamins and minerals
31
riboflavin deficiency
dermatitis, glossitis, angular cheilitis (cracking around mouth), various eye disorders, confusion, sensitive to sun
32
riboflavin toxicity
none
33
riboflavin food sources
cereal, milk, enriched grains, meat, eggs, asparagus, broccoli
34
niacin
vitamin B3
35
niacin function
forms nicotinic acid and nicotinamide with contributes to cellular metabolic pathways, antioxidant systems
36
niacin deficiency
pellagra (rough or painful skin), dementia, dermatitis, poor appetite, weight loss, weakness
37
niacin toxicity
increased blood flow, skin flushing, itching, headache
38
niacin food sources
tuna, peanuts, beef, asparagus, poultry, cereal
39
vitamin B6 functions
contributes to enzymes in carbohydrate, lipid, and protein metabolism, homocysteine metabolism, synthesis of neurotransmitters
40
vitamin B6 deficiency
anemia, skin disorders, depression, vomiting, nerve irritation, impaired immune response
41
vitamin B6 toxicity
walking difficulties, nerve damage, skin lesions, photosensitivity, nausea, heartburn
42
vitamin B6 food sources
baked potato, fortified cereal, spinach, bananas, cantaloupes, animal products
43
folate
vitamin B9
44
folate function
helps form DNA and metabolize amino acids, formation of neurotransmitters, homocysteine metabolism
45
folate deficiency
anemia, neural tube defects, spina bifida, anencephaly, glossitis, diarrhea, poor growth, mental confusion, depression
46
folate toxicity
can hide signs of vitamin B12 deficiency
47
folate food sources
leafy green vegetables, orange juice, beans, cereal, bread, milk
48
vitamin B12 function
folate metabolism, red blood cell formation, maintains myelin sheath, homocysteine metabolism
49
vitamin B12 deficiency
anemia, nerve damage
50
vitamin B12 toxicity
none
51
vitamin B12 food sources
seafood, cereal, eggs, milk, meat
52
major roles of water
component of body fluids, removal of waste products, temperature regulation, distribution of nutrients, lubricant, chemical reactions, acid-base balance
53
osteoporosis risk factors
old age, female, age of menarche, low bone mass, low calcium and vitamin D intake, low body weight, anorexia
54
normal blood pressure
120/80
55
hypertension stage 1
130-139 or >90
56
hypertension stage 2
>140 or >90
57
calcium function
bone growth and repair, muscle and nerve function, blood pressure and clotting, glucose concentration
58
calcium deficiency
osteoporosis
59
calcium toxicity
kidney stones, kidney failure, soft tissue calcification, irritability, headache, decreased absorption of other minerals
60
calcium food sources
milk, cheese, fruit juice,
61
magnesium function
muscle relaxation, enzyme activation, protein & DNA synthesis, vitamin D synthesis, normal heart function,
62
magnesium deficiency
irregular heartbeat, weakness, muscle pain, disorientation, seizures
63
magnesium toxicity
diarrhea
64
magnesium food sources
nuts, legumes, whole grains, leafy green vegetables, squash, beans, seeds, broccoli
65
sodium function
electrolyte mainly outside cell, acid-base balance, muscle contraction
66
sodium deficiency
muscle cramps, shock, dizziness, nausea, vomiting
67
sodium toxicity
obesity
68
sodium food sources
salt, highly processed foods
69
potassium function
electrolyte mainly inside cell, muscle contraction, blood pressure
70
potassium deficiency
hypokalemia, loss of appetite, muscle cramps, confusion, constipation
71
potassium toxicity
can inhibit heart function if kidneys don't work right
72
potassium food sources
apricots, potato, legumes, milk, beef, coffee, tomatoes, orange juice
73
iodine function
synthesis of thyroid hormones
74
iodine deficiency
goiter, cretinism
75
iodine toxicity
inhibited thyroid hormone synthesis
76
iodine food sources
iodized salt, seafood
77
iron function
carries oxygen and carbon dioxide, makes new cells, amino acids, hormones, and neurotransmitters
78
iron deficiency
anemia (pale skin, fatigue, poor temperature regulation)
79
iron toxicity
stomach irritation, arthritis, heart disease, diabetes, liver disease, gallbladder disease, cancers, hypothyroidism, reproductive dysfunction, depression
80
iron food sources
animal products (heme), plants (nonheme), beans, fortified cereals
81
zinc function
DNA synthesis, protein metabolism, development of bones and reproductive organs, insulin release and storage, immune function
82
zinc deficiency
rash, impaired immunity, hair loss, hampered growth and sexual development, diarrhea, lack of appetite, delayed wound healing, reduced sense of taste and smell
83
zinc toxicity
interfere with copper metabolism, diarrhea, cramps, nausea, vomiting, loss of appetite
84
zinc food sources
fish, poultry, fortified cereal
85
fluoride function
fluorapatite - crystallization of bone and teeth
86
fluoride deficiency
dental carries
87
fluoride toxicity
fluorosis (stained and pitted teeth)
88
fluoride sources
drinking water, dental products
89
selenium function
part of antioxidant enzyme system
90
selenium deficiency
muscle disorders, weakness, heart damage, impaired thyroid function
91
selenium toxicity
hair loss, weakness, cirrhosis, nausea, vomiting
92
selenium sources
soil, meats and shellfish, Brazil nuts
93
benefits of fitness
increased: bone health, physical functioning, lean body mass, sleep, quality of life, cognitive function decreased: injuries, weight gain, depression, anxiety, dementia, cancers, type 2 diabetes, hypertension, cardiovascular incidence
94
energy from carbohydrates
aerobic = 28-30 ATP, carbon dioxide, and water. anaerobic = 2 ATP and lactate. more used in high intensity, short exercise
95
energy from fat
majority or stored energy, fatty acids are released from adipose tissue and travel to muscles where they are broken down aerobically to carbon dioxide and water. low-moderate, long exercise
96
energy from protein
only about 5% of ATP comes from metabolism of amino acids. 10-15% of energy for long endurance exercise
97
dietary recommendation for carbohydrates
45-65%
98
dietary recommendation for fat
20-35%
99
dietary recommendation for protein
20-30 grams throughout the day
100
fluid recommendation
2-3 cups for every pound of sweat loss

fall 2024 (11 decks)

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