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CPT > vitamin, mineral and fluid requirements > Flashcards

vitamin, mineral and fluid requirements Flashcards

1
Q

vitamin function is to

A

release energy from ingested food and serve various roles to maintain homeostasis

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2
Q

13 essential vitamins are classified as

A

water-soluble or fat-soluble

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3
Q

water-soluble vitamins

A

not stored in the body as they are lost in urine
help regulate metabolism, tissue synthesis, cell membrane function

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4
Q

fat-soluble vitamins

A

stored in body fat and the liver; help enhance tissue formation, prevent cell damage, and form compounds

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5
Q

some vitamins serve as antioxidants which

A

help to thwart tissue damage caused by free radicals

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6
Q

4 fat-soluble vitamins

A

A K E D

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7
Q

2 water-soluble vitamins

A

C, B complex

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8
Q

thiamine (B1)
RDA men
RDA women
Functions
Sources

A

1.2mg
1.1mg
energy metabolism, appetite, NS
all nutritious foods (pork, bacon, ham, whole grains, nuts, legumes)

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9
Q

riboflavin (B2)
RDA men
RDA women
Functions
Sources

A

1.3mg
1.1mg
energy metabolism, vision, skin health
milk, yogurt, cottage cheese, meat, green leafy veggies, whole grains

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10
Q

Niacin
RDA men
RDA women
Functions
Sources

A

16mg
14mg
energy metabolism, skin health, NS, digestive system
milk, eggs, meat, poultry, fish, whole grain, nuts

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11
Q

B6
RDA men
RDA women
Functions
Sources

A

1.3mg
1.3mg
amino acid, fatty acid metabolism, help make RBC
green, leafy veggies, meats, fish, poultry, shellfish, legumes, fruit, whole grains

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12
Q

pantothenic acid
RDA men
RDA women
Functions
Sources

A

5mg
5mg
energy metabolism
whole grain cereal, bread, dark green veggies

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13
Q

folic acid
RDA men
RDA women
Functions
Sources

A

400 ug
400 ug
synthesis nucleic acid, protein
green veggies, beans, whole wheat

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14
Q

B12
RDA men
RDA women
Functions
Sources

A

12.4ug
2.4ug
new cell synthesis, RBC formation, nerve cells
meat, fish, poultry, milk, cheese, eggs

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15
Q

biotin
RDA men
RDA women
Functions
Sources

A

30ug
30ug
synthesis of fatty acids and glycogen
egg yolk, dark green veggies

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16
Q

vitamin C
RDA men
RDA women
Functions
Sources

A

90mg
75mg
maintenance bone, capillaries, teeth
citrus fruit, green pepper, tomatoes

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17
Q
A
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18
Q

vitamin A
RDA men
RDA women
Functions
Sources

A

900ug
700ug
vision, skin health, bone, tooth growth, reproduction, hormone synthesis and regulation, immunity
retinol: fortified milk, cheese, carrots, butter, fortified margarine, eggs, liver

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19
Q

vitamin D
RDA men
RDA women
Functions
Sources

A

15ug
15ug
mineralization of bones, calcium, absorption
fortified milk, margarine, butter, cereal, eggs

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20
Q

vitamin E
RDA men
RDA women
Functions
Sources

A

15mg
15mg
antioxidant, stabilization cell membrane, regulate oxidation reactions
polyunsaturated plant oils, green leafy veggies, wheat germ, whole grain, nuts, seeds

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21
Q

vitamin K
RDA men
RDA women
Functions
Sources

A

120ug
90ug
bloot clotting proteins, bind calcium in bones
bacterial synthesis in digestive tract, green leafy veggies, cabbage-type veggies, potatoes

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22
Q

vitamins at higher risk for deficiency are

A

B6, D

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23
Q

minerals

A

inorganic, mainly metallic, compounds that serve as constitutes of enzymes, hormones and chemicals in the body to maintain homeostasis

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24
Q

basic functions of minerals

A

provide structural components for bone and teeth
regulate cellular metabolism
regulate actions of heart, NS, muscles
regulate cellular acidity and fluid balance

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25
Q

calcium
RDA men
RDA women
Functions
Sources

A

1000mg
1000mg
mineral of bones and teeth, muscle contraction and relaxation, nerve function, blood clotting, BP, immune defense
milk, oysters, sardines, tofu, greens, legumes

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26
Q

chloride
RDA men
RDA women
Functions
Sources

A

2600mg
2600mg
nerve and muscle function water balance
table salt

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27
Q

magnesium
RDA men
RDA women
Functions
Sources

A

420mg
320mg
bone mineralization, build protein, enzyme action, normal muscular contraction, transmission of nerve impulses, maintenance of teeth

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28
Q

phosphorus
RDA men
RDA women
Functions
Sources

A

700mg
700mg
cells genetic material, phospholipids, bones, teeth in cell membrane
all animal tissue

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29
Q

potassium
RDA men
RDA women
Functions
Sources

A

4700mg
4700mg
nerve, muscle function
all Whole Foods: meat, milk, fruit, veggies, grains, legumes

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30
Q

sodium
RDA men
RDA women
Functions
Sources

A

500mg
500mg
maintain cells normal fluid balance, acid-base balance, nerve impulse transmission
salt, soy sauce, processed food

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31
Q

chromium
RDA men
RDA women
Functions
Sources

A

35ug
25ug
insulin, release of energy from glucose
meat, unrefined food, fats, vegetable oil

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32
Q

copper
RDA men
RDA women
Functions
Sources

A

900ug
900ug
absorption and use of iron, several enzymes
meat, nuts, seafood

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33
Q

fluoride
RDA men
RDA women
Functions
Sources

A

4mg
3mg
formation of bones and teeth, resistant to decay
drinking water, tea, seafood

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34
Q

iodine
RDA men
RDA women
Functions
Sources

A

150ug
150ug
thyroid hormone function
iodized salt, seafood

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35
Q

iron
RDA men
RDA women
Functions
Sources

A

8mg
18mg
proteins hemoglobin and myoglobin, utilization of energy
red meat, fish, poultry, shellfish, eggs, legumes, dried fruit

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36
Q

manganese
RDA men
RDA women
Functions
Sources

A

2.3mg
1.8mg
enzyme function
whole grains, nuts, fruits, vegetables

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37
Q

molybdenum
RDA men
RDA women
Functions
Sources

A

45ug
45ug
energy metabolism
whole grains, organic meat, peas, beans

38
Q

selenium
RDA men
RDA women
Functions
Sources

A

55ug
55ug
works with vit e
meat, fish, whole grains, eggs

39
Q

zinc
RDA men
RDA women
Functions
Sources

A

11mg
8mg
insulin and enzymes, make genetic material and protein, immune reactions
meats, fish, shellfish, poultry, grains, vegetables

40
Q

the average American diet tends to meet the nutritional requirement for all minerals besides

A

calcium, iron

41
Q

most abundant mineral in the body

42
Q

calcium is involved in

A

regulating muscle contraction
transmit nerve impulse
maintain bone integrity and health

43
Q

adequate calcium intake is required to maintain

A

healthy skeleton, reduce risk for osteoporosis later in life

44
Q

most common deficiency

45
Q

part of the reason for irons high deficiency rate is

A

poor rate of absorption in the body

46
Q

heme iron

A

found in meats and can be absorbed at a rate of up to 35%

47
Q

non-heme iron

A

found in plant based foods and can be absorbed at a rate of 2-10%
can be tripled when combined with vitamin C

48
Q

heme sources

A

tuna, chicken, clams, beef, oysters, liver

49
Q

non-heme sources

A

oatmeal, spinach, soy protein, dried figs, beans, raisins, lima beans, prune juice

50
Q

iron loss during menstruation

A

increases daily needs, risk for deficiency/anemia

51
Q

potential signs of anemia

A

chronic fatigue, shortness of breath, pale skin, severely reduced performance

52
Q

iron RDA

A

females 18mg
males 8mg

53
Q

electrolytes

A

electrically-charged mineral ions that regulate fluid balance in cells and tissue

54
Q

example of electrolytes

A

sodium, calcium, potassium, chlorine, phosphate, magnesium

55
Q

electrolytes control

A

nerve signal transmission
muscular contractions
glandular function
regulation of pH balance

56
Q

electrolyte major minerals

A

sodium chloride, potassium, magnesium

57
Q

most abundant and important nutrient

58
Q

water serves a role in

A

almost all functions as a constituent of compounds, transporter, reactant or diffusor

59
Q

as a functional component, water: (6)

A

lubricate joints
protects moving organs
provides body volume and form
serves in thermoregulation
chemical balance
ingredient in cellular metabolism

60
Q

water input

A

11% created by metabolism
36% food
53% liquid

61
Q

water output

A

13% lungs
32% skin
5% feces
50% kidneys

62
Q

water recommended intake

A

2.7L women
3.7L men

63
Q

___ and ____ greatly increase baseline water requirement

A

exercise, hot/humid

64
Q

fluid losses from sweat can equal up to

A

2L/hour among athletes well acclimated to the heat

65
Q

factors increasing the need for additional water intake

A

low-calorie diets
pregnancy and lactation
illness
high sodium consumption
higher protein and fiber diets
consumption of alcohol and caffeine

66
Q

dehydration

A

occurs when the body loses more fluid than taken in
can reduce performance and cause various adverse symptoms (classified as any loss of body water >1%)

67
Q

with body water loss >2% performance begins to ____

68
Q

at 4% water loss, work capacity decreases by _____%

69
Q

at 5% water loss, the risk for _______ or other life-threatening issues is elevated

A

heat related illness

70
Q

early signs of dehydration

A

fatigue, headache, heat intolerance, dry mouth or cough, flushed skin, appetite loss, sensation of being light-headed, dark urine with strong odor

71
Q

chronic dehydration can result in debilitating conditions such as

A

gastritis, heartburn, arthritis, kidney stones, accelerated aging

72
Q

pre-exercise hydration provides

A

added protection against heat stress and delays hydration

73
Q

pre-exercise hydration can start ____ before exercise and continue up to _____ at 400-660mL of water

A

24 hours
20 min before

74
Q

fluids with electrolytes and ____% carbohydrates should be consumed during

A

4-8
high-volume endurance training (90 min)

75
Q

for each pound of weight lost during exercise= consume ____ of water to rehydrate

76
Q

replacing excess water loss from exercise without electrolytes can be dangerous because it can cause

A

hyponatremia (low blood sodium)

77
Q

low blood sodium can create

A

neural or even cardiac issues

78
Q

which of the following is a fat-soluble vitamin?
a. vitamin A
b. vitamin B6
c. vitamin C
d. folate

79
Q

What is the recommended daily calcium intake range for adults to reduce the risk for osteoporosis later in life?
a. 500-750 mg/day
b. 700-900 mg/day
c. 1,000-1,500 mg/day
d. 1,800-2,000 mg/day

80
Q

Which of the following strategies can greatly improve the absorption rate of non-heme iron in foods?
a. Consume the food product with milk
b. Couple the food product with a source of vitamin C
c. Consume the food product first thing in the morning before any other meal
d. Couple the food product with a source of vitamin K

81
Q

Which of the following micronutrients is considered an electrolyte?
a. Calcium
b. Potassium
c. Magnesium
d. All of the above

82
Q

Which of the following statements regarding dehydration is correct?
a. Body water loss equal to 4% can reduce work capacity by 20-30%
b. Body water loss ≥5% greatly increases the risk for heat-related illnesses
c. Body water loss of at least 1% is classified as dehydration
d. All of the above are correct

83
Q

some vitamins serve as ___ which help prevent tissue damage caused by free radicals

A

antioxidant

84
Q

loss of electrolytes reduces blood ____ which disrupts cellular fluid balance and decreases performance

85
Q

fluids with electrolytes and ___-___% carbohydrates should be consumed during high-volume endurance training lasting at least 90mins, especially when in a hot and humid environment

86
Q

dark ___ color is an indication of inadequate body water

87
Q

True or False? The average American diet tends to meet the requirements for all minerals, except for calcium and zinc.

88
Q

True or False? 2.7 L of water per day meets the minimum fluid requirements for adult women, while adult men require 3.7 L per day.

89
Q

True or False? Chronic dehydration can result in a number of debilitating conditions such as gastritis, heartburn, arthritis, and kidney stones.

90
Q

identify at least three functions of minerals

A

a. provide the structural components of bones and teeth
b. regulate metabolism
c. regulate actions of the heart, nervous system, and muscles
d. regulate cellular acidity and fluid balance
e. serve as constituents of enzymes and hormones

91
Q

identify at least two dietary factors which can increase daily fluid intake requirements

A

a. low-calorie diets
b. illness
c. high sodium intake
d. higher protein and fiber
e. alcohol intake
f. caffeine intake

92
Q

identify at least three common signs of dehydration

A

a. fatigue
b. headache
c. heat intolerance
d. dry mouth or cough
e. flushed skin
f. appetite loss
g. lightheadedness
h. dark urine with a strong odor

CPT (41 decks)

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