Unit 5: Vitamins and Minerals Pt 1 Flashcards
An atom or group of atoms with an unpaired electron is called a(n) _________?
Free radical
Excessive exposure to vitamin A during pregnancy can cause ________?
Birth defects
Extracellular fluid includes both the fluid outside of cells and the plasma?
True
What is a FALSE statement about minerals?
Major minerals are more essential than trace minerals
What is NOT a way that the body actively regulates fluid balance?
By directly controlling the movement of water in and out of cells
All of the following are excellent sources of dietary potassium except:
1) Pastries
2) White beans
3) Yogurt
4) Sweet potato
1) Pastries
Dietary supplements are NOT required to be tested by a third-party for safety nor efficacy
True
What is NOT a function of chloride in the body?
To act as an antioxidant
As an antioxidant, vitamin E is especially important for protecting _________such as those found in cell membranes and lipoproteins.
Lipids
Which of the following statements about free radicals and antioxidants is FALSE?
1) Consuming antioxidant supplements has been shown to decrease the risk of diseases such as cancer
2) Free radicals play important roles in the body, but having too many of them can cause damage
3) Eating a diet rich in antioxidant-containing foods like fruits and vegetables is associated with lower oxidative stress
4) Eating a diet rich in antioxidant-containing foods like fruits and vegetables is associated with a lower risk of chronic diseases
1) Consuming antioxidant supplements has been shown to decrease the risk of diseases such as cancer
Which of the following is a vitamin that serves as an important antioxidant in aqueous environments both outside and within cells?
Vitamin C
Which of the following is a provitamin for Vitamin A?
1) Retinoic Acid
2) Alpha-tocopherol
3) Ascorbic acid
4) Beta-carotene
4) Beta-carotene
What is a FALSE statement about the effects of food processing?
It is especially damaging to fat-soluble vitamins
Oxidative stress is associated with:
Chronic disease development including Alzheimer’s and Parkinson’s
What is bioavailability?
- Amount of a vitamin, mineral, or nutrient absorbed.
- Is usually better from animal-based foods.
Fat-Soluble Vitamins
- Absorbed with fat from food into the lymph
- Large storage capacity (in fatty tissues such as liver and adipose)
- No need to consume daily
-Toxicity more likely
Examples: Vitamins A, D, E, K
Water-Soluble Vitamins
- Absorbed directly from small intestine into bloodstream (travel to target cells)
- Little to no storage capacity (excess filtered through kidneys and excreted through urine)
- Needs to be consumed regularly
- Toxicity is rare
Examples: Vitamins B (including Folate) and C
What are Major Minerals?
-Required in large amounts >100mg/day
Examples: Sodium, potassium, chloride, calcium, phosphorus, magnesium, sulfur
What are Trace Minerals?
-Required in smaller amounts <100mg/day
Examples: Iron, zinc, copper, selenium, iodine, chromium, fluoride, manganese
Fruits provide:
Vitamins: C, A, Folate
Minerals: Potassium
Vegetables provide:
Vitamins: C, K, A, Folate
Minerals: Potassium, magnesium
Proteins/Meats provide:
Vitamins: A, D, E, B
Minerals: Iron, Zinc, Magnesium
Grains provide:
Vitamins: B
Minerals: Iron, Magnesium, Selenium
Diary provides:
Vitamins: A, D, B12
Minerals: Calcium, Potassium, Phosphorus
What is the role of Sodium, Potassium, and Chloride in water regulation?
- Sodium (Na+), Potassium (K+), Chloride (Cl-) are major electrolytes found in body fluids.
- Their main roles are fluid balance, and conduction of electrical signals in the body.
What are antioxidants?
- Antioxidants stabilize free radicals by donating an electron to it to neutralize it.
- Found in food and made by the body.
- Vitamin E, Vitamin C, and Selenium act as antioxidants
High levels of vitamins and minerals can lead to toxicity
- High levels of Vitamin A can cause liver damage, coma, birth defects, and death.
- High levels of Calcium can lead to death.
Insufficient levels of vitamins and minerals can negatively affect health
- Insufficient Vitamin C can cause scurvy
- Too little selenium can cause thyroid problems, less DNA synthesis
- Insufficient Vitamin A can cause night blindness, xeropthalmia, and increased susceptibility to infections.
