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Vitamins and Minerals Flashcards

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1
Q

What does vita mean?

A

life

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2
Q

Where are vitamins obtained from? What are they made by?

A

vitamins are made by plants and animals that our body CANNOT produce. They must be obtained from foods we eat.

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3
Q

What is the chemical structure of a vitamin?

A

They are organic molecules with a carbon backbone

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4
Q

How much of a vitamin is require?

A

required in very small (micro) amounts

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5
Q

What are the functions of vitamins?

A
  • protection -> helping our immune system fight against infections
  • help build healthy tissues and hormes
  • antioxidants -> protecting cells and tissues from damage
  • help turn carbohydrates, proteins and fats we eat into enry our bodies can use
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6
Q

What types of vitamins are there?

A

fat soluble and water soluble

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7
Q

Which vitamins are fat soluble?

A

K A D E

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8
Q

What does it mean to be a fat soluble vitamin?

A

It means it cannot dissolve in water or body fliuds. Excess amounts that are stored in the liver and other fatty tissues which may lead to a build up of toxic concentrations.

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9
Q

can fat soluble vitamins be eliminated in urine?

A

NO

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10
Q

Which vtaimins are water soluble?

A

the 8 different B vitamins
- thiamine (B1)
- riboflavin (B2)
- niacin (B3)
- folate
- vitamin B12
- vitamin B6
- biotin
- pantothenic acid
AND
vitamin C (asborbic avid)

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11
Q

Where are water soluble vitamins found within the body?

A

They are dissolved in water and are NOT stored by the body

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12
Q

How are excess amounts of water soluble vitamins passed out of the body?

A

Urine

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13
Q

What are good sources of vitamin A?

A
  • orange vegetables
  • broccoli & green leafy vegetables
  • liver
  • fish liver oils
  • egg yolks
  • butter and cheese
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14
Q

What does vitamin A contribute to within the body?

A
  • essential for good eyesight, healthy skin, reproduction and growth,
  • essential to tissues of the respiratory and digestive tracts
  • it strengthens the immun system to help fight infections
  • aids in the growth and reproduction of hair, bones and teeth
  • help in protecting the body against certain forms of cancer
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15
Q

Where is Vitamin A deficiency common?

A

In many developing countries as residents have limited access to animal products and food containing beta-carotene due to poverty

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16
Q

What are symptoms of vitamin A deficiency?

A
  • blindness -> which starts out as night blindness
  • and increased risk of infections
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17
Q

What are the health risks of too much vitamin A

A

too much vitamin A can be toxic. Arctic explorers who ate polar bear liver experienced a range of symptoms including death.

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18
Q

How is vitamin D unique?

A

the body and syntehsize all it needs with the help of sunlight

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19
Q

What does vitamin D do for the body?

A
  • it enhances calcium absoprtion for strong bones and teeth
  • helps the immune system, brain, nervous system, skin and muscles
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20
Q

What is vitamin D deficiency called?

A

rickets

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21
Q

What can low levels of vitamin D lead to?

A

softening of the bones and a decreases in the ability of the body to fight infections

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22
Q

What happens when there is an excess of vitamin D?

A

it may be toxic to the body + anorexia and calcium deposits in soft tissue

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23
Q

How does vitamin D get produced from sunlight?

A

When UV light from the sun shines on a cholesterol compound in human skin the compound is transformed into vitamin D precursor

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24
Q

How does skin tone and vitamin D relate?

A

Dark skinned people require longer exposure to direct sun than light skinned for vitamin D production

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25
Q

What are good food sources of vitamin D

A
  • Egg yolks
  • Liver
  • Fatty fish & their oil
  • Fortified milk
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26
Q

What is another name for vitamin E?

A

Tocopherol

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27
Q

What is vitamin E

A

It is an antioxidant that defends the body against oxidative damage

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28
Q

Does the body store vitamin E

A
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29
Q

What does vitamin E do in the body?

A

it helps form red blood cells, muscles &
other tissues and helps in protecting the body against certain forms of cancer and in reducing the risk of heart disease

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30
Q

How rare is vitamin E deficiency?

A

Vitamin E deficiency rare in humans since the vitamin is found in many foods

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31
Q

What are good food sources fo vitamin E?

A
  • Vegetable and seed oils
  • Soybean oil
  • Corn oil & sunflower oil
  • Leafy green vegetables
  • Whole grains
  • Liver
  • Egg yolks
  • Nuts
  • Seeds
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32
Q

What is an examples of a coenzyme?

A

B vitamins

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33
Q

What are coenzymes?

A

molecules that combines with an enzyme for it to function properly

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34
Q

What does vitamin K do?

A

Helps make proteins that helps clot blood and is necessary for bone formation

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35
Q

Where can vitamin K be obtained from?

A

intestinal bacteria that synthesize vitamin K or green leafy vegetables

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36
Q

SLIDE 17

A

The active forms of thiamin, riboflavin, niacin,
pantothenic acid and biotin participate in the
release of energy from carbohydrate, fat and
protein
* Vitamin B6 helps the body use amino acids to
make proteins
* Folate and vitamin B12 help cells to multiply,
important for cells that reproduce frequently

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37
Q

What is another name for vitamin B1?

A

Thiamine

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38
Q

What does vitamin B1 do?

A

Works with carbohydrate to produce energy

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39
Q

What is vitamin B1 needed for?

A

muscular, cardiovascular,
nervous and gastrointestinal systems It promotes proper nerve function (transmission of nerve impulse)

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40
Q

When is vitamin B1 particularly important?

A

during pregnancy,
breastfeeding and adolescence

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41
Q

What is Thiamine deficiency called?

A

beriberi

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42
Q

What happens during beriberi?

A

edema (fluid
accumulation) or muscle wasting, heart
problems, mental disorders and memory loss

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43
Q

Where is vitamin B1 found?

A

liver, pork, whole unrefined grains
and some fruits

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44
Q

True or false - vitamin B1 (thiamine) is easily destroyed in cooking

A

true

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45
Q

what is another name for vitamin B2?

A

riboflavin

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46
Q

What is vitamin B12 needed for?

A

Needed for metabolism of all foods & the release of
energy and it is essential to the functioning of vitamin B6 and vitamin
B3

47
Q

Where is vitamin B2 found?

A

liver, milk, other diary products (eg. Cheese,
yogurt), grains, green vegetables

48
Q

What are some signs of the lack of riboflavin (vitamin B2)

A

dryness, swelling around the corners of the mouth & eyes, red & itchy eyes and sensitivity to light

49
Q

What happens when there is a vitamin B2 deficiency in infants?

A

at risk of anemia, poor
digestive function, poor bone formation and a suppressed immune system

50
Q

What is another name for vtamin B3?

A

Niacin

51
Q

what is vitamin B3 needed for? What does it do?

A

*Needed in many enzymes that convert food to
energy
AND
* Helps maintain a healthy digestive tract,
nervous system & skin

52
Q

What is vitamin B3 deficiency called?

A

pellagra

53
Q

WHen is pellagra prevalent?

A

In diets relying on corn for the protein source

54
Q

What does pellagra cause?

A

THE 3 Ds:
- dermatitis (flaky skin)
- dementia (anxiety, delirium)
- diarhea

55
Q

Where is vitamin B3 (niacin) found

A

in meat (chicken, beef, tuna, fish), enriched grains & cereal, peanuts, green leafy vegetables and all protein-containing
foods

56
Q

What is another name for Folate?

A

folic acid

57
Q

What does folate do? What is it essential for?

A
  • Helps to make DNA, necessary for new
    cells
  • Essential for the production &
    maintenance of new cells
58
Q

What is a neural tube defect?

A

a brith defect of the brain & spinal cord in developing babies

59
Q

What is a neural tube defect associated with in terms of parental vitamin deficiencies?

A

Folate deficiency

Women of childbearing age should consume
a folate supplement as prevention, since the
defects occur in the first days or weeks of
pregnancy.

60
Q

Where is folate commonly found?

A
  • Found in green, leafy vegetables, lentils,
    dried beans and peas, citrus fruits
  • Folate is added to cereals, but also found in
    asparagus, and beef liver
61
Q

Where is vitamin B6 found?

A

meat, fish, poultry, eggs, green vegetables, avocado, spinach, broccoli, noncitrus fruits, liver, soy products, whole grain cereals, potatoes

62
Q

What does vitamin B6 do? What is it needed for?

A
  • Needed for absorption and metabolism of protein & absorption of carbohydrates
  • Helps form red blood cells
  • Promotes nerve & brain function
  • Helps make body protein
63
Q

Vitamin B12 works closely with another vitamin. What is it?

A

Folate. It is involved in proper nerve function

64
Q

What are the symptoms + progression of vitamin B12 deficiency?

A

begin with anemia, but
more severe symptoms such as paralysis and
malfunctioning of nerves occur if deficiency
continues.

65
Q

What are vitamin B12 sources?

A

B12 is only available through animal sources,
such as cheese, and meat, so vegans, vegetarians, may become deficient.

66
Q

What is another name for vitamin B8?

A

biotin

67
Q

Where is vitamin B8 found?

A

in almost all foods. Thus, healthy people eating ordinary diets are not
at risk for deficiencies.

68
Q

What is vitamin B8 important for?

A

Important in energy metabolism, as coenzymes for metabolism of carbohydrate, fat and proteins

69
Q

What is another name for vitamin B5?

A

pantothenic acid

70
Q

What is vitamin B5 (pantothenic acid) important for?

A

Important in energy metabolism & in the manufacture of hormones and chemicals that regulate nerve function

71
Q

Where can pantothenic Acid (vitamin B5) be found?

A
  • Abundant in animal tissues,
    meat, fish, chicken
  • Also found in whole grain
    cereals, legumes, avocados,
    broccoli
72
Q

What is vitamin C important for?

A
  • the formation of collagen – connective
    tissue.
  • Acts as an antioxidant protecting the body, and in
    immune system function
    Helps bind tissues and cells together
  • Strengthens blood vessel walls
  • Helps maintain healthy gums
  • Aids in the absorption of iron in plant foods
  • Strengthens resistance to infection
73
Q

Where is vitamin C or ascorbic acid usually found?

A

in citrus fruit but also broccoli and red pepper.

74
Q

What is the important of water?

A
  • Clears tissues and blood of wastes
  • Serves as a solvent for minerals, vitamins, amino
    acids, glucose, and other small molecules
  • Actively participates in many chemical reactions
  • Serves as a shock absorber in eyes, spinal cords,
    joints
  • Aids in maintaining the body’s temperature
75
Q

How much water should a person drink?

A

Under normal conditions adults need between
1 and 1.5 milliliters of water from all sources
for each calorie spent in the day -> DO THE MATH

76
Q

What are signs of regular dehydration?

A

Thirst
– Sudden weight loss
– Rough dry skin, dry mouth, throat, body linings
– Rapid pulse
– Low blood pressure

77
Q

What are signs of severe dehydration?

A

– Pale skin
– Bluish lips, fingertips
– Confusion, disorientation
– Rapid, shallow breathing
– Thickening of blood
– Shock, seizures
– Coma, death

78
Q

What is severe dehydration?

A

a loss of more than 5% of your body weight

79
Q

What is the most abundant mineral in the body?

A

calcium

80
Q

Where is 99% of the calcium stored?

A

in bones and teeth

81
Q

What’s needed for bone formation?

A

calcium and phosphorus

82
Q

Recommended intakes are highest for
adolescents since bone growth is
active.
* Adults after 40 begin to lose bone
density, and need to get sufficient
calcium.

A
83
Q

W

A
83
Q

Whats the function of calcium?

A
  • Bone & tooth formation
  • Blood clotting
  • Nerve & muscle function
84
Q

What are some food sources of calcium?

A

dairy products, broccoli, turnip, dark green vegetables, legumes

85
Q

What are symptoms of calcium deficiency?

A

Impaired growth, loss of bone mass

86
Q

What are the functions of phosphorus?

A
  • Phosphorus is a part of the DNA and RNA
    of every cell,
  • essential for growth
    and renewal of tissues
  • Bone & tooth formation, acid-base
    balance
87
Q

What does a phosphorus deficiency look like?

A

Weakness, loss of minerals from bone,
calcium loss

88
Q

What are good food sources of phosphorus?

A

dairy products, meats, and legumes,
grains

89
Q

What is the function magnesium?

A
  • Critical to many cell functions as a part of the enzyme
    machinery
  • Magnesium is also important for proper functioning of the
    heart
90
Q

What does magnesium deficiency look like?

A

may be related to cardiovascular
disease, heart attack, and high blood pressure

91
Q

What are good food sources of magensium?

A

spinach, avocado, yogurt and black beans, whole grains, green
& leafy vegetables

92
Q

What is the amount of sodium most
diets contain?

A

more than
2300 mg

93
Q

What is sodium’s function?

A
  • Sodium is a major part of the body’s fluid and
    electrolyte balance and acid-base balance
  • Water balance & nerve function
94
Q

What does a sodium deficiency look like?

A

Muscle cramps, reduced appetite

95
Q

What is a good source of sodium?

A

table

96
Q

What happens when there is excess sodium?

A
  • High intake of sodium causes temporary
    higher blood pressure as more water is
    needed to offset the amount of salt in the
    body
  • Excess sodium is filtered by the kidneys while
    they also remove excess water with the salt.
97
Q

What is the function of potassium?

A

It plays a major role in maintaining fluid and electrolyte balance, and it is critical for maintaining the heartbeat

98
Q

What are good food sources of potassium?

A
  • Many fruits: bananas, melons, and
    baked potato
  • Meats, dairy products, grains
99
Q

What does potassium deficiency look like?

A

Muscular weakness, paralysis,
nausea, heart failure

100
Q
A
100
Q

Iodine is needed in very small amounts.

A
101
Q

What is the function of iodine?

A

It is a part of thyroxine a hormone made by the thyroid
gland.
* This hormone regulates basal metabolic rate

102
Q

What does an iodine deficiency look like?

A

In iodine deficiency the cells of the thyroid enlarge and can
become a visible lump (GOITER), in pregnant women the
deficiency results in serious mental retardation of the child.

103
Q

What are good food sources of iodine?

A
  • All table salt: table salt is iodized in Canada
  • Seafood
104
Q

Where is most of the iron in the body found?

A

in hemoglobin in red
blood cells, or myoglobin in muscle cells

105
Q

What does Iron do?

A

it helps the hemoglobin and myoglobin proteins to hold and carry oxygen

106
Q

The body recycles the iron that is in blood cells, so bleeding
can cause significant iron loss

A
107
Q

What is iron deficiency called?

A

anemica

108
Q

What is anemia

A

iron deficiency where red blood cells don’t cotain enough hemoglobin

109
Q

What are symptoms of anemia?

A
  • a diminished supply of
    oxygen, resulting in tiredness, apathy and a tendency to
    feel cold.
  • Weakness
  • Impaired immunity
110
Q

Women require _____ more iron in their diet than men.

A

1.5 times

111
Q

What are good food sources of iron?

A

spinach, swiss chard, enriched
cereal and red meat, eggs, legumes, whole grains,
green leafy vegetables

Biology (22 decks)

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