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Kin 146 > Vitamins and Minerals > Flashcards

Vitamins and Minerals Flashcards

(64 cards)

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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
What vitamin reduced CVD risk
vitamin E
26
What are some sources of vitamin E
polysunsaturated plant oils, leafy green veggies, wheat germ, whole grains, liver, egg yolks, nuts and seeds
27
How does vitamin C help with neutralizing free radicals
loses electrons easily, giving them up to stop free radical damage
28
What vitamin is a cofactor for collagen synthesis
vitamin C
29
How is vitamin C a cofactor in collagen synthesis
facilitates the binding of collagen fibres
30
What are some vital vitamin C sources
citrus, red bell peppers, guava, kiwi, broccoli, tomatoes, blueberries
31
Antioxidant nutrients work synergistically, what ones work with each other?
vitamin E and selenium vitamin E and A vitamin C and E
32
What antioxidant nutrient is related to Keshan disease
selenium
33
What antioxidant nutrient is related to night blindness
vitamin A
34
What vitamin plays a major role in vision
vitamin A
35
What vitamin helps to regenerate vitamin E
vitamin C
36
Alpha-tocopherol is a form of what
vitamin E
37
What are the two types of bone tissues
cortical: very dense outer part of walls of large bones, main tissue of small bones trabecular: lacy architecture, responds readily to hormones
38
What increases as we age; osteoclast or osteoblast activity
osteoclast
39
What is the most abundant mineral in the body
calcium
40
What two things stimulate calcium reabsorption in the kidneys
vitamin D and parathyroid hormone
41
In rising blood calcium, what hormone regulates vitamin D and calcium responses
calcitonin
42
In falling blood calcium, what hormones regulate vitamin D and calcium responses
vitamin D and parathyroid hormone
43
What has higher bioavailability of calcium; Brussel sprouts or spinach
brussel sprouts: >50% absorption spinach <5% absorption
44
What is the second most abundant mineral in the body
phosphorus
45
What is hydroxyapatite
calcium and phosphorus combined
46
What is the term for vitamin D in the liver
calcidiol
47
What is the term for vitamin D in the kidneys
calcitriol
48
What is vitamin K useful for
blood clotting and bone health
49
What type of vitamin D is made when the skin is exposed to UV light
provitamin D3
50
How does vitamin K impact blood clotting
combines with prothrombin (inactive), then binds with calcium and thromboplastin to activate thrombin which can catalyze the precursor protein fibrinogen to fibrin
51
What is the role of iron in the body
part of hemoglobin and myoglobin, carries oxygen in blood and muscle
52
Where is excess iron stored in the body
in mucosal ferritin in the intestines
53
How is iron used by the body once it is stored
mucosal ferritin released iron to mucosal transferrin, which hands of iron to another transferrin that travels around the body
54
If not used, how is iron excreted
in shed intestinal cells
55
Foods from animals contain what type of iron
both haeme and non-haeme
56
Foods from plants contain what type of iron
non-haeme
57
Which type of iron is more abundant, and which is better absorbed (haeme or non haeme)
haeme is better absorbed, but non-haeme is more abundant (in plants and animals)
58
What are some enhancers for iron absorption
vitamin C and meat factor protein
59
What are some iron absorption inhibitors
phyates, vegtable proteins, calcium, polyphenols
60
What is the result of niacin in pre workout
tingling feeling - sometimes painful - also used to lower LDL and increase HDL
61
What is required for full neural tube formation
folate
62
What is the deficiency in vitamin A
night blindness
63
What is the deficiency in vitamin C
scurvy
64
What results from a calcium deficiency
vitamin D deficiency

Kin 146 (8 decks)

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