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nutrition and health exam 3 > vitamins and minerals > Flashcards

vitamins and minerals Flashcards

1
Q

absorption of fat soluble vitamins

A

requires bile

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2
Q

transport and storage of fat soluble vitamins

A

-travels with carriers
-stored in liver and fatty tissues

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3
Q

excretion of fat soluble vitamins

A

-not readily excreted
-stored in tissues

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4
Q

toxicity of fat soluble

A

-can occur from supplements
-rarely from food

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5
Q

requirements of fat soluble vitamins

A

because we store it intake does not have to be frequent

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6
Q

fat soluble vitamins

A

A,D,E,K

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7
Q

function of vitamin A (5)

A
  1. vision
  2. immune function
  3. bone and body growth
  4. reproduction
  5. healthy bone linings and skin
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8
Q

forms of vitamin A

A

retinol, retinal, retinoic acid

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9
Q

retinol

A

stored vitamin A in the liver

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10
Q

retinal

A

-body converts retinol to retinal
-important for vision

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11
Q

retinoic acid

A

-body converts retinol to retinoic acid
-important for growth and gene regulation

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12
Q

sources of vitamin A

A

performed and beta carotene

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13
Q

sources of performed

A

-animal liver
-fortified in milk
*eating excess performed puts you at risk for toxicity

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14
Q

sources of beta carotene

A

-orange fruits and vegetables
-leafy green vegetables
-antioxidant
*eating excess does not put us at risk for toxicity

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15
Q

DRI for vitamin A

A

retionol activity equivalents
*takes into account conversion of beta carotene to retinol

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16
Q

deficiency of vitamin A

A

-night blindness
-total blindess
-dry/cracked skin
-decreased immune system

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17
Q

toxicity of vitamin A

A

-upper limit for performed from supplementation or excessive amounts from fortified foods
-hair loss
-skin rashes
-liver failure
-weak bones
-birth defects
-too much beta carotene yellows the skin

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18
Q

function of vitamin D

A

-promotes bone mineralization
-assists in immune function
-regulates blood calcium levels and phosphorous levels

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19
Q

what two nutrients absorption depends on vitamin D

A
  1. calcium
  2. phosphorous
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20
Q

nonfood sources of vitamin D

A

sunlight

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21
Q

food sources of vitamin D

A

-fattier fish: salmon, mackrel, tuna, sardines
-fortified in milk
-egg yolks

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22
Q

what two places take part in converting sunlight into vitamin D

A
  1. liver
  2. kidney
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23
Q

deficiency of vitamin D

A

children: ricks
adults: osteomalacia

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24
Q

toxicity of vitamin D

A

-will not occur from too much sunlight
-over supplementation
-most potentially toxic of fat-soluble vitamins
-elevated blood calcium levels which causes calcification of soft tissues

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25
Q

function of vitamin E

A

-protects cell membranes of body tissues and blood
-role in immune system
-antioxidant that stops free radicals

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26
Q

food sources of vitamin E

A

-vegetable oils
-fruits and vegetables
-wheat germ

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27
Q

DRI of vitamin E

A

-based on alpha-tocopherol
-smokers have higher needs

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28
Q

deficiency of vitamin E

A

-rare
-can occur if malabsorption of fat is present which is usually the case with medical conditions

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29
Q

toxicity of vitamin E

A

-rare
-if taking supplement and blood clotting medication you may be at risk for additional bleeding

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30
Q

function of vitamin K

A

-blood clotting
-bone formation

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31
Q

sources of vitamin K

A

-make from intestinal bacteria
-dark leafy green vegetables
-cabbage

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32
Q

deficiency of vitamin K

A

-rare
-infants given vitamin K injection at birth because they dont have bacteria in intestines yet

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33
Q

toxicity of vitamin K

A

-rare from food sources
-risk with supplementation
-if on blood clotting medicaton and supplement pay closer attention

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34
Q

absorption of water soluble vitamins

A

directly into the blood

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35
Q

transport and storage of water soluble vitamins

A

-travels in watery fluid
-most are NOT stored

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36
Q

excretion of water soluble vitamins

A

readily excreted

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37
Q

toxicity of water soluble vitamins

A

rare but possible

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38
Q

requirements of water soluble vitamins

A

consumption needed frequently

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39
Q

B vitamins

A
  1. thiamin
  2. riboflavin
  3. niacin
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40
Q

function of B vitamins

A

energy metabolism

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41
Q

food sources for all B vitamins

A

-whole grains
-enriched bread
-cereal

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42
Q

riboflavin additional sources

A

milk

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43
Q

niacin additional sources

A

-meat
-fish
-poultry

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44
Q

RDA for B vitamins

A

-niacin equivalents
-considers conversion of tryptophan

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45
Q

thiamin deficiency

A

-beriberi: loss of sensation in hands and feet which can lead to muscular weakness and abnormal heart action
-wet beriberi: adema occuring
-dry beriberi: no adema

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46
Q

thiamin toxicity

A

none

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47
Q

riobflavin deficiency

A

none

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48
Q

riboflavin toxicity

A

none

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49
Q

niacin defincieny

A

-pellegra: rough skin
-4 D’s: dementia, dermatitis, diarrhea, death

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50
Q

toxicity of niacin

A

-no upper limit from food
-upper limit on synthetic forms only
-large doses can cause niacin flush: painful tingling effect and can also feel warm

51
Q

biotin and pantothetic acid

A

-energy metabolism
biotin: coenzyme in digestion of carbohydrate, protein, fat
pantothetic acid: stimulates growth

52
Q

deficieny of biotin and pantothetic acid

A

none

53
Q

toxicity of biotin and pantothetic acid

A

none

54
Q

food sources of biotin and pantotethic acid

A

a well balanced diet

55
Q

function of B6

A

energy metabolism
-amino acid synthesis
-hemoglobin synthesis
-blood glucose regulation

56
Q

food sources of B6

A

-meat
-fish
-poultry
-potatoes
-bananas

57
Q

deficiency of B6

A

-weakness
-irritability
-insomnia
-weakened immune system

58
Q

toxicity of B6

A

-stored in muscles
-if consumption is high can cause reversible neuropathies in feet, hands, and mouth

59
Q

function of B12

A

-enables folate to get into cells
-maintains myelin sheath
-coenzyme in cell replication
-absorption depends on intrinsic factor

60
Q

food sources of B12

A

-all animal products
-fortified products

61
Q

deficiency of B12

A

-most likely due to poor absorption because of intrinsic factor
-pernicious anemia: large immature RBCs
-paralysis of nerve and muscles because of role B12 plays in nerve and muscle cells

62
Q

toxicity of B12

A

none

62
Q

food sources of folate

A

-green leafy vegetables
-fortified in cereals and breads

62
Q

function of folate

A

-synthesize DNA for cell divison

62
Q

RDA of folate

A

in DFE (dietary folate eqivalent)

63
Q

deficiency of folate

A

-anemia: large RBCs
-impaired cell divison: neural tube defects; spina bifida

64
Q

toxicity of folate

A

-high folate can mask B12 deficiency causing nerve damage
-upper limit for synthetic forms only

65
Q

function of vitamin C

A

-production and maintenance of collagen
-enhances immune function
-assists in iron absorption
-antioxidant

66
Q

food sources of vitamin C

A

-citrus fruits and juices
-sweet potatoes
-strawberries
-kiwi
-tomatoes
-broccoli
-peppers

67
Q

RDA for Vitamin C

A

higher amounts recommended for smokers

68
Q

deficiency of Vitamin C

A

-bleeding gums and pinpoint bruises
-scurvy (10mg/day to prevent)

69
Q

toxicity of vitamin C

A

-large doses in pill form can have affects
-nausea, abdominal cramps, diarrhea from high supplement intake

70
Q

function of iron

A

-every living cell
-in hemoglobin to carry oxygen to body from lungs
-in myoglobin for muscle contraction

71
Q

RDA for iron

A

higher for women and vegetarians

72
Q

food sources

A

-heme: animal flesh–>better absorbed
-nonheme: animal flesh and plant flesh

73
Q

promoters of iron absorption

A
  1. vitamin C
  2. meat fish protein peptide factor
74
Q

inhibitors

A
  1. tannic acid
  2. phytates
  3. calcium
  4. phosphorous
75
Q

tannins

A

in cofee, tea, red wine

76
Q

phytates

A

whole grains with fiber

77
Q

what food source can increase iron deficiency

A

milk!

78
Q

foods high in ____ and ____ are usually poor sources of iron

A

calcium and phosphorous

79
Q

ferritin level

A

when iron stores signal that iron levels start to decline

80
Q

deficiency of iron

A

-pica: craving to eat nonfood items
-general symptoms: fatigue, irritability, hyperactivity

81
Q

toxicity of iron

A

-toxic amounts difficult to excrete
-acute poisoning can be fatal

82
Q

function of zinc (6)

A

-activates many enzmyes
-vision
-immune function
-wound healing
-taste perception
-normal growth

83
Q

food sources of zinc

A

protein: meat, shellfish, poultry
plant: legumes

84
Q

deficiency of zinc

A

-growth restriction
-decreased immune function

85
Q

toxicity of zinc

A

-from supplement
-if too much zinc it can impair copper and iron absoprtion because they have same carrier and if its drenched in zinc the others cannot bind to it

86
Q

function of selenium

A

antioxidant for vitamin E

87
Q

food sources of selenium

A

-meats and shellfish
-vegetables and grains grown in selenium rich soil

88
Q

deficiency of selenium

A

-rare but can result in cardiovascular disease

89
Q

toxicity of selenium

A

-possible with supplementation

90
Q

function of iodine

A

-synthesis of hormones released by thyroid

91
Q

what do hormones regulate

A

-metabolic rate
-body temp
-reproduction
-growth
-nerve/muscle formation

92
Q

food sources of iodine

A

-seafood
-iodized salt
-milk and yogurt (if cow fed iodized grain)

93
Q

deficiency of iodine

A

-thyroid gland enlarges–>goiter
-weight gain
-feeling sluggish

94
Q

toxicity of iodine

A

depression of thyroid gland

95
Q

function of copper

A

-forms hemoglobin and collagen
-energy metabolism and release

96
Q

food sources of copper

A

-organ meats
-seafood
-legumes
-nuts/seeds

97
Q

deficiency of copper

A

-rare
-maybe anemia because it helps with hemoglobin formation
-excess zinc interferes with copper absoprtion

98
Q

toxicity of copper

A

excess supplementation

99
Q

chromium function

A

carbohydrate metabolsim–>works with insulin to improve uptake of glucose

100
Q

food sources of chromium

A

-meat
-grains
-vegetable oil

101
Q

sodium, potassium, chloride function

A

-maintain fluid volume and acid-base balance
-nerve-cell transmission
-vital to muscle contraction
-vital to heartbeat

102
Q

food sources of the electrolytes

A

-table salt
-potassium in less processed foods
-sodium in more processed foods

103
Q

deficiency of electrolyes

A

-changes in blood levels due to fluid and electrolyte imbalance

104
Q

toxicity of electrolytes

A

-excess normally excreted
-but can lead to high blood pressure
-salt sensitive individuals
-CDRR: 2300mg/day
-excess potassium can cause muscle weakness and vomiting

105
Q

function of magnesium

A

-half in bones
-holds calcium to tooth enamel
-necessary for releasing energy
-muscle contraction

106
Q

food sources of magnesium

A

-best are unprocessed
-legumes, nuts, seeds
-green leafy veggies

107
Q

deficiency of magnesium

A

-rare in healthy individuals
-alcohol abuse

108
Q

toxicity of magnesium

A

-not from foods
-upper limit for synthetic forms

109
Q

function of calcium

A

-important in structure of bones and teeth
-calcium in blood (nerve transmission, muscle contraction, blood clotting, blood pressure regulation)

110
Q

food sources of calcium

A

-milk and milk products
-calcium fortified foods
-canned salmon/sardines with bones
-broccoli, kale, turnip greens–>well absorbed
-spinach and swiss chard–>not as well absorbed

111
Q

deficiency of calcium

A

osteoporosis

112
Q

toxicity of calcium

A

-interference with absorption of other minerals
-increased risk for kidney stone formation

113
Q

function of phosphorous

A

-bone and teeth structure
-phosphorous salts–>acid/base balance
-component of phospholipids
-energy metabolism

114
Q

food sources of phosphorous

A

-milk and milk products
-animal protein foods

115
Q

deficiency of phosphorous

A

rare

116
Q

toxicity of phosphorous

A

excess intakes may promote calcification of soft tissues

117
Q

fluoride function

A

part of bones and teeth (formation and resistance to decay)

118
Q

food sources of fluoride

A

-fluoridated drinking water
-bottle water is questionable
-municipal water has it

119
Q

deficiency of fluoride

A

increased risk of dental decay

120
Q

toxicity of fluoride

A

-flurosis–>only on developing teeth and discoloration
-too much fluoride in drinking water
-toothpaste

nutrition and health exam 3 (1 decks)

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