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Nutrition > Nutrition Exam 3 > Flashcards

Nutrition Exam 3 Flashcards

1
Q

fat-soluble vitamin

A

A, D, E, K
absorbed in the presence of dietary fat, stored in liver and fatty tissues, excess is not excreted

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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

tissue maturation, eye health and vision

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5
Q

vitamin A deficiency

A

Xeropthalmia (dryness of the eye), xerosis (dry skin)

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6
Q

Vitamin A toxicity

A

hyperkeratosis, blurry vision, peeling skin, liver damage, birth defects

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7
Q

Vitamin A food sources

A

orange or leafy green vegetables

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8
Q

Vitamin D function

A

maintains blood calcium levels, 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

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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

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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

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15
Q

vitamin E food sources

A

nuts and seeds, vegetable oils

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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
Q

thiamin function

A

release energy from carbohydrates, participates in ATP

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26
Q

thiamin deficiency

A

beriberi (nervous tingling, weakness)

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27
Q

thiamin toxicity

A

none

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28
Q

thiamin food sources

A

pork, orange juice, whole grains

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29
Q

riboflavin

A

vitamin B2

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30
Q

riboflavin function

A

participates in metabolic pathways, growth and development of drugs and nutrients

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31
Q

riboflavin deficiency

A

dermatitis, glossitis, angular cheilitis

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32
Q

riboflavin toxicity

A

none

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33
Q

riboflavin food sources

A

grains, dairy, protein

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34
Q

niacin

A

vitamin B3

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35
Q

niacin function

A

cellular metabolic pathways, antioxidant systems,

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36
Q

niacin deficiency

A

pellagra (rough or painful skin), dementia

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37
Q

niacin toxicity

A

increased blood flow, skin flushing, itching, headache

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38
Q

niacin food sources

A

tuna, peanuts, beef, asparagus

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39
Q

vitamin B6 functions

A

contributes to enzymes in carbohydrate, lipid, and protein metabolism, homocysteine metabolism, synthesis of neurotransmitters

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40
Q

vitamin B6 deficiency

A

anemia, skin disorders, depression

41
Q

vitamin B6 toxicity

A

walking difficulties, nerve damage, skin lesions

42
Q

vitamin B6 food sources

A

baked potato, fortified cereal, animal products

43
Q

folate

A

vitamin B9

44
Q

folate function

A

helps form DNA and metabolize amino acids, formation of neurotransmitters, homocysteine metabolism

45
Q

folate deficiency

A

anemia, spina bifida

46
Q

folate toxicity

A

can hide signs of vitamin B12 deficiency

47
Q

folate food sources

A

leafy green vegetables, orange juice, beans, cereal

48
Q

vitamin B12 function

A

folate metabolism, red blood cell formation, maintains myelin sheath, homocysteine metabolism

49
Q

vitamin B12 deficiency

A

anemia, nerve damage

50
Q

vitamin B12 toxicity

A

none

51
Q

vitamin B12 food sources

A

seafood, cereal, eggs

52
Q

major roles of water

A

component of body fluids, removal of waste products, temperature regulation, distribution of nutrients, lubricant, chemical reactions, acid-base balance

53
Q

osteoporosis risk factors

A

old age, female, age of menarche, low bone mass, low calcium and vitamin D intake, low body weight, anorexia

54
Q

normal blood pressure

A

120/80

55
Q

hypertension stage 1

A

130-139 or >90

56
Q

hypertension stage 2

A

> 140 or >90

57
Q

calcium function

A

bone growth and repair, muscle and nerve function, blood pressure and clotting

58
Q

calcium deficiency

A

osteoporosis

59
Q

calcium toxicity

A

kidney stones, kidney failure, soft tissue calcification

60
Q

calcium food sources

A

milk, cheese, fruit juice

61
Q

magnesium function

A

muscle relaxation, enzyme activation, protein & DNA synthesis, vitamin D synthesis, normal heart function

62
Q

magnesium toxicity

A

diarrhea

63
Q

magnesium food sources

A

nuts, legumes, whole grains, leafy green vegetables

64
Q

sodium function

A

electrolyte mainly outside cell, acid-base balance, muscle contraction

65
Q

sodium deficiency

A

muscle cramps, shock, dizziness

66
Q

sodium toxicity

A

obesity

67
Q

sodium food sources

A

salt, highly processed foods

68
Q

potassium function

A

electrolyte mainly inside cell, muscle contraction, blood pressure

69
Q

potassium deficiency

A

hypokalemia

70
Q

potassium toxicity

A

can inhibit heart function if kidneys don’t work right

71
Q

potassium food sources

A

apricots, potato, legumes

72
Q

iodine function

A

synthesis of thyroid hormones

73
Q

iodine deficiency

A

goiter, cretinism

74
Q

iodine toxicity

A

inhibited thyroid hormone synthesis

75
Q

iodine food sources

A

iodized salt, seafood

76
Q

iron function

A

carries oxygen and carbon dioxide, makes new cells, amino acids, hormones, and neurotransmitters

77
Q

iron deficiency

A

anemia (pale skin, fatigue, poor temperature regulation)

78
Q

iron toxicity

A

stomach irritation

79
Q

iron food sources

A

animal products (heme), plants (nonheme), beans, fortified cereals

80
Q

zinc function

A

DNA synthesis, protein metabolism, development of bones and reproductive organs, insulin release and storage, immune function

81
Q

zinc deficiency

A

rash, impaired immunity, hair loss, hampered growth and sexual development

82
Q

zinc toxicity

A

interfere with copper metabolism

83
Q

zinc food sources

A

fish, poultry, fortified cereal

84
Q

fluoride function

A

fluorapatite - crystallization of bone and teeth

85
Q

fluoride deficiency

A

dental carries

86
Q

fluoride toxicity

A

fluorosis (stained and pitted teeth)

87
Q

fluoride sources

A

drinking water, dental products

88
Q

selenium function

A

part of antioxidant enzyme system

89
Q

selenium deficiency

A

muscle disorders, weakness

90
Q

selenium toxicity

A

hair loss, weakness, cirrhosis

91
Q

selenium sources

A

soil, meats and shellfish

92
Q

benefits of fitness

A

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

93
Q

energy from carbohydrates

A

aerobic = 28-30 ATP, carbon dioxide, and water. anaerobic = 2 ATP and lactate. more used in high intensity, short exercise

94
Q

energy from fat

A

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

95
Q

energy from protein

A

only about 5% of ATP comes from metabolism of amino acids. 10-15% of energy for long endurance exercise

96
Q

dietary recommendation for carbohydrates

A

45-65%

97
Q

dietary recommendation for fat

A

20-35%

98
Q

dietary recommendation for protein

A

20-30 grams throughout the day

99
Q

fluid recommendation

A

2-3 cups for every pound of sweat loss

Nutrition (7 decks)

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