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Kin 146 > Vitamins and Minerals > Flashcards

Vitamins and Minerals Flashcards

1
Q

Vitamins are ___________ and minerals are _____________

A

vitamins - organic
minerals - inorganic

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2
Q

Which of the 2 (vitamins/minerals) can be broken down

A

vitamins

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3
Q

What is bioavailability

A

includes the amount in food, the amount absorbed and used by the body

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4
Q

What does it mean to say vitamins are precursors

A

available in foods in an inactive form, then activated in the body once consumed

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5
Q

What vitamins are water-soluble

A

B and C

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6
Q

What vitamins are fat soluble

A

A, D, E and K

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7
Q

What are the B vitamins

A

thiamin, riboflavin, niacin, biotin, pantothenic acid, vitamin b6, folate, vitamin b12

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8
Q

How do B vitamins act as a part of co-enzymes

A

they aid enzymes in releasing energy from macronutrients

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9
Q

What is a common food source of folate

A

fruits and veggies

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10
Q

What B vitamins are found in grains

A

thiamin, riboflavin, niacin, and folate

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11
Q

Riboflavin and B12 are commonly found in what food source

A

milk and alternatives

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12
Q

What B vitamins are found in meats and alternatives

A

thiamin, niacin, B6 and B12

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13
Q

What minerals are used for energy metabolism

A

sulphur, iodine, manganese, and chromium

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14
Q

What 3 B vitamins have TUL values

A

niacin, B6 and folate

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15
Q

Why are B vitamins important for energy

A

although they don’t contain energy, no energy could be released without them to be used by the body

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16
Q

Antioxidant nutrients protect cells from oxidative damage by…

A

quenching and neutralizing free radicals (unpaired electrons)
- free radicals damage lipids, DNA, RNA, and proteins

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17
Q

What are the antioxidant vitamins

A

A, E, C, and selenium

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18
Q

The conversion of retinol to retinal is ________________

A

reversible

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19
Q

The conversion of retinal to retinoic acid is ________________

A

irreversible

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20
Q

Retinal esters in animal products form…

A

retinol

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21
Q

Beta-carotene in plant products from…

A

retinal

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22
Q

What are animal sources of vitamin A

A

liver, fish liver oils, diary, eggs

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23
Q

What are plant sources of vitamin A and what should they be consumed with

A

dark leafy greens, yellow or deep orange vegetables and fruits
**should be consumed with fats

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24
Q

What vitamin is the primary defender against free radicals

A

vitamin E

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25
Q

What vitamin reduced CVD risk

A

vitamin E

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26
Q

What are some sources of vitamin E

A

polysunsaturated plant oils, leafy green veggies, wheat germ, whole grains, liver, egg yolks, nuts and seeds

27
Q

How does vitamin C help with neutralizing free radicals

A

loses electrons easily, giving them up to stop free radical damage

28
Q

What vitamin is a cofactor for collagen synthesis

A

vitamin C

29
Q

How is vitamin C a cofactor in collagen synthesis

A

facilitates the binding of collagen fibres

30
Q

What are some vital vitamin C sources

A

citrus, red bell peppers, guava, kiwi, broccoli, tomatoes, blueberries

31
Q

Antioxidant nutrients work synergistically, what ones work with each other?

A

vitamin E and selenium
vitamin E and A
vitamin C and E

32
Q

What antioxidant nutrient is related to Keshan disease

A

selenium

33
Q

What antioxidant nutrient is related to night blindness

A

vitamin A

34
Q

What vitamin plays a major role in vision

A

vitamin A

35
Q

What vitamin helps to regenerate vitamin E

A

vitamin C

36
Q

Alpha-tocopherol is a form of what

A

vitamin E

37
Q

What are the two types of bone tissues

A

cortical: very dense outer part of walls of large bones, main tissue of small bones
trabecular: lacy architecture, responds readily to hormones

38
Q

What increases as we age; osteoclast or osteoblast activity

A

osteoclast

39
Q

What is the most abundant mineral in the body

A

calcium

40
Q

What two things stimulate calcium reabsorption in the kidneys

A

vitamin D and parathyroid hormone

41
Q

In rising blood calcium, what hormone regulates vitamin D and calcium responses

A

calcitonin

42
Q

In falling blood calcium, what hormones regulate vitamin D and calcium responses

A

vitamin D and parathyroid hormone

43
Q

What has higher bioavailability of calcium; Brussel sprouts or spinach

A

brussel sprouts: >50% absorption
spinach <5% absorption

44
Q

What is the second most abundant mineral in the body

A

phosphorus

45
Q

What is hydroxyapatite

A

calcium and phosphorus combined

46
Q

What is the term for vitamin D in the liver

A

calcidiol

47
Q

What is the term for vitamin D in the kidneys

A

calcitriol

48
Q

What is vitamin K useful for

A

blood clotting and bone health

49
Q

What type of vitamin D is made when the skin is exposed to UV light

A

provitamin D3

50
Q

How does vitamin K impact blood clotting

A

combines with prothrombin (inactive), then binds with calcium and thromboplastin to activate thrombin which can catalyze the precursor protein fibrinogen to fibrin

51
Q

What is the role of iron in the body

A

part of hemoglobin and myoglobin, carries oxygen in blood and muscle

52
Q

Where is excess iron stored in the body

A

in mucosal ferritin in the intestines

53
Q

How is iron used by the body once it is stored

A

mucosal ferritin released iron to mucosal transferrin, which hands of iron to another transferrin that travels around the body

54
Q

If not used, how is iron excreted

A

in shed intestinal cells

55
Q

Foods from animals contain what type of iron

A

both haeme and non-haeme

56
Q

Foods from plants contain what type of iron

A

non-haeme

57
Q

Which type of iron is more abundant, and which is better absorbed (haeme or non haeme)

A

haeme is better absorbed, but non-haeme is more abundant (in plants and animals)

58
Q

What are some enhancers for iron absorption

A

vitamin C and meat factor protein

59
Q

What are some iron absorption inhibitors

A

phyates, vegtable proteins, calcium, polyphenols

60
Q

What is the result of niacin in pre workout

A

tingling feeling - sometimes painful
- also used to lower LDL and increase HDL

61
Q

What is required for full neural tube formation

A

folate

62
Q

What is the deficiency in vitamin A

A

night blindness

63
Q

What is the deficiency in vitamin C

A

scurvy

64
Q

What results from a calcium deficiency

A

vitamin D deficiency

Kin 146 (8 decks)

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