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Vitamins and Minerals > Vitamins and Minerals > Flashcards

Vitamins and Minerals Flashcards

1
Q

Vitamin C traits

A
  • Antioxidant
  • water soluble
  • maintains collagen
  • increases iron absorption
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2
Q

Do antioxidant supplements work?

A

no because they cause and unbalance in the body

-eat fruits & veggies

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3
Q

Nutrients for Bone growth and maintenance

A

CaP (mineral), Vit. D (maintains blood CaH),

Flouride

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4
Q

Types of bone tissue

A

Cortical bone “compact bone”,

Trabecular bone “spongy bone”

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5
Q

Minerals (CaP)

A

-hydroxyapatite- bone marrow w/ flouride harder crystal

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6
Q

Protein Bone

A

-collagen (needs vit.c to make)

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7
Q

Osteocytes (bone cells) types-

A

Osteoblast- makes bone

osteoclasts- breaks down bone

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8
Q

Peak Bone Mass

A

30 yrs. (usually at its densest)

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9
Q

Roles of Vit. D (made in skin)

A

hormone

maintains blood calcium level

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10
Q

the process of Vit. D

A

Made in skin–intestine–increases calcium absorption–kidney–retains calcium–bone releases calcium

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11
Q

Calciums other functions (99% in bone)

A
  • muscle contraction
  • nerve transmission
  • blood clotting
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12
Q

Calcium RDA

A

1,000 mg/day for 19 to 50 yr.

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13
Q

Dietary Calcium (foods)

A
  • milk products

- DGLV (except spin. & chard)

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14
Q

Osteomalacia

A

-loss of bone mineral

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15
Q

Osteoporosis

A

-progressive loss in bone mass

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16
Q

porous bone (osteoporosis)

A

-spaces in bone

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17
Q

fragile bones (osteoporosis)

A

-hip, spine, wrist

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18
Q

compressed spine (osteoporosis)

A

loss of height

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19
Q

Risk Factors

A

Aging, genetics, ethnicity, hormones, thin people, overweight, low calcium intakes while growing, poor Vit.D nutrition,

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20
Q

Factors that Decrease

A
  • weight bearing exercise (running, dancing)
  • adequate calcium and Vit. D intake
  • estrogen replacement after menopause
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21
Q

Vitamin D

A

Hormone

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22
Q

Vitamin D deficiency

A
  • rickets (decreased bone mineral (bending bones)

- osteomalacia

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23
Q

Vit. D nutrition RDA

A

15 mg/day (19-70 yrs. old)

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24
Q

Vit. D nutrition (foods)

A

fish oil, fatty fish (salmon, mackerel)
fortified milk
egg yolk

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25
Q

Vit. D synthesis (production)

A
  • sun exposure (skin exposed to sun)

- activated in liver & kidney

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26
Q

Risk Factors (not getting Vit. D)

A
  • dietary
  • sunscreen
  • dark skin
  • older people
  • indoors
  • clothing
  • smog
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27
Q

Rickets

A
  • breastfeed infants
  • dark skin
  • protection from sunlight
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28
Q

Iron

A

-in hemoglobin

29
Q

Folate & Vit. B12

A

-for cell division

30
Q

Vit. K

A

-blood clotting

31
Q

Blood

A

-transport of nutrients & O2

32
Q

blood plasma

A

-55 %

33
Q

red blood cells

A

-45 %

34
Q

Myoglobin-

A

muscle protein carries oxygen

35
Q

Anemia - low oxygen carrying capacity

A

inadequate hemoglobin, iron deficiency,

inadequate blood cells or blood

36
Q

symptoms (anemia)

A

fatigue, pale

37
Q

Iron deficiency

A

menstruating women

  • growing young kids
  • older adults- problems with absorption
38
Q

-microcytic anemia

A

iron deficiency

39
Q

Anemia Diagnosis

A
  • cell number
  • hemoglobin content (redness)
  • serum iron
  • hematocrit- packed blood cells
  • cell size
40
Q

Heme Iron

A

well absorbed, 20-25%

41
Q

Non Heme

A

poorly absorbed 2-15%

42
Q

Iron rich Foods

A

Heme - red meats, fish, poulty, unaffected by binders in foods
Nonheme- half iron in meat, plant foods, eggs, milk, affected by phytates, oxylates, vit.C

43
Q

Binders in foods

A

Phytates- whole grains, beans

Oxylates- DGLV, spinach

44
Q

Increased absorpttion

A

HCL
Vitamin C
MFP factor

45
Q

Decreased absorption

A

Low HCL
binders in foods
Ca supplements

46
Q

Iron needs

A

men- 8 mg.

women- 18 mg.

47
Q

genetic disorder (hemochromatosis)

A

-excessive iron absorption

48
Q

Folate and B12

A
  • cell division (needs to replicate DNA)

- rapidly dividing cells (intestinal cells, skin cells, RBC)

49
Q

Deficiency

A

Macrocytic anemia (decreased digestion and absorption)

50
Q

Vitamin B12

A

maintains nerve covering “myelin sheaths”

Deficiency- Nerve damage

51
Q

Folic acid added to enriched foods

A
  • spinal bifida- a “neural tube” birth defect

- mother has inadequate folate at start of pregnancy

52
Q

Enrichment foods

A

Thiamin, riboflavin, niacin, iron, folic acid

53
Q

Problem:

A

Folic Acid enrichment affects B12 metabolism

54
Q

Pernicious Anemia

A
  • inability to absorb vit. B12
  • when your older
  • autoimmune disorder (attacks stomach cells)
55
Q

Effects & treatment

A

-nerve damage
treatment
-B12 injections
-folic acid enrichment corrects anemia

56
Q

Food sources of folate

A
  • whole grains
  • liver
  • lentils
  • cheerios
  • beans
  • DGLV
57
Q

B12 - vegan issue - take supplement

A

meat, fish, poultry, dairy

58
Q

Vitamin K

A

blood clotting
deficiency-bleeding
Sources-DGLV
At risk- infants ( injected at birth)

59
Q

Global Micronutrient concerns

A

Iron, Vitamin A, Iodine

60
Q

Retinol:

A

active Vitamin A

61
Q

Beta-carotene

A

Pre cursor for Vitamin A

62
Q

Retinol

A
  • fat soluble(fatty animals)
  • liver, eggs
  • mfp
  • toxic in high doses
63
Q

Beta- Carotene

A
  • plant pigment
  • orange plants
  • not toxic
64
Q

Vitamin A Roles

A
  • light perception in retina
  • cell differentiation
  • epithelial tissue
65
Q

Deficiency

A
  • night blindness
  • Dry mucus lining, increased infections
  • xerophthalmia “dry eyed disease”
  • main cause of blindness in World’s children
66
Q

Iodine

A
  • in thyroid hormone

- thyroid hormone maintains metabolism

67
Q

Deficient-

A

Goiter- enlargement of thyroid gland
(cretenism- in children born to iodine
deficient mother) (mental retardation, retarded growth and development)

68
Q

Food sources-

A

iodized salt, seafood, seaweed

Vitamins and Minerals (1 decks)

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