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KNSS 244: Introduction to Nutrition > Vitamins and Minerals > Flashcards

Vitamins and Minerals Flashcards

1
Q

What are vitamins?

A

“essential” micronutrients needed for regulation, growth, and maintenance of the body and its functions

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2
Q

Both _____ and _____ foods supply vitamin.

A

plant and animal

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3
Q

How many vitamins are there?

A

13

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4
Q

What happens when vitamins are lacking in a diet?

A

deficiency symptoms begin to occur

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5
Q

Vitamins and minerals are very abundant in _____, ______, and ______.

A
  • fruits
  • veggies
  • grains
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6
Q

Which vitamins are fat soluble?

A
  • vitamin A
  • vitamin D
  • vitamin E
  • vitamin K
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7
Q

Fat soluble vitamins are stored in…

A

body’s fat (adipose) tissue

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8
Q

Fat soluble vitamins remain in our system longer than ______ _______ vitamins.

A

water soluble

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9
Q

Fat soluble vitamins are not readily _____, meaning:

A
  • excreted

- can build up

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10
Q

Too much of vitamins A, D, & E can lead to:

A

toxic levels building up

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11
Q

Grain products give you what vitamins?

A
  • thiamin
  • riboflavin
  • niacin
  • pantothenic acid
  • vitamin B6
  • folate
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12
Q

Veggies and fruits give you what vitamins?

A
  • riboflavin
  • niacin
  • vitamin B6
  • folate
  • vitamins C, A, E, K
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13
Q

Oils give you what vitamin?

A

vitamin E

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14
Q

Milk and alternatives give you what vitamins?

A
  • riboflavin

- vitamins A, D, B12

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15
Q

Meat and alternatives give you what vitamins?

A
  • thiamin
  • riboflavin
  • niacin
  • biotin
  • pantothenic acid
  • folate
  • vitamins B12, A, D, K, B6
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16
Q

How many B vitamins are there? What do they do?

A
  • 8

- primarily assist in production and breakdown of nutrients for energy

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17
Q

Thiamin is aka:

A

B1

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18
Q

Riboflavin is aka:

A

B2

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19
Q

Niacin is aka:

A

B3

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20
Q

Vitamin C is aka:

A

ascorbic acid

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21
Q

What are the 9 water soluble vitamins?

A
  • thiamin
  • riboflavin
  • niacin
  • pantothenic acid
  • biotin
  • folate
  • vitamin B6
  • vitamin B12
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22
Q

What happens to water soluble vitamins if there is a excess or if it is not used?

A

excreted

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23
Q

Are water soluble vitamins toxic?

A
  • no

- except vitamins B6 & B12: excess amounts are not healthy

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24
Q

Our body has limited vitamin storage capacity, so we need to:

A

consume appropriate amounts everyday via food or in supplement form

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25
Q

What is the function of vitamins A, C, & E?

A

antioxidants that fight disease

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26
Q

What is the function of vitamin Bs?

A
  • produce ATP from carbs, fat, and protein

- protein and amino acid synthesis

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27
Q

What is the function of Vitamin B9 (folate)?

A
  • DNA synthesis
  • prevention of birth defects
  • immune system
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28
Q

What is the function of vitamin D?

A
  • bone health
  • immune system
  • flu
  • cancer
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29
Q

What is the function of vitamin K?

A

blood clotting

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30
Q

What are coenzymes?

A
  • bind enzymes to promote their activity
  • carriers of electrons, atoms, or chemical groups that participate in the reactions
  • organic non-protein molecules
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31
Q

What is an example of coenzymes?

A

B vitamins

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32
Q

What do reactive oxygen molecules do?

A
  • cause oxidative damage

- steal electrons from other compounds, causing changes to structure and function

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33
Q

What do antioxidants do?

A

destroy reactive oxygen molecules

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34
Q

Give examples of antioxidants.

A
  • vitamin C
  • vitamin E
  • selenium
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35
Q

How can vitamins be lost in fruits and veggies?

A
  • not eating soon enough
  • improper storage (too warm/cold)
  • excessive cooking
  • heat, light, exposure to air, boiling
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36
Q

What is vitamin fortification?

A
  • adds nutrients to foods
  • government mandated and voluntary
  • prevents deficiencies leading to diseases
  • may also cause toxicity
  • may give people a false sense of security about the healthfulness of their food
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37
Q

High nutrient density foods contain _____ nutrients per _____.

A
  • more

- calorie

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38
Q

Give examples of high nutrient density foods.

A
  • cake
  • sugary drinks
  • french fries
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39
Q

Low nutrient density foods contain _____ nutrients per _______.

A
  • fewer

- calorie

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40
Q

Give examples of low nutrient density foods.

A
  • vegetables
  • fruits
  • whole-grains
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41
Q

What is bioavailability?

A

the extent to which the body can absorb and use nutrients

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42
Q

About ___ to ___ % of vitamins in food are absorbed.

A

40-90%

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43
Q

Absorption of vitamins occurs mainly in the ______ ______.

A

small intestine

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44
Q

What influences vitamin bioavailability?

A
  • composition of diet

- conditions in digestive tract

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45
Q

Vitamin bioavailability is affected by what 3 things?

A
  • absorption
  • transport in blood
  • conversion of inactive provitamins or vitamin precursors into active vitamins
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46
Q

How do water-soluble vitamins get transported in blood?

A

blood proteins

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47
Q

How do fat-soluble vitamins get transported in blood?

A

chylomicrons

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48
Q

Dietary reference intakes (DRIs) include:

A
  • recommended daily allowances (RDA)
  • adequate intake (AI)
  • upper intake levels (UL)
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49
Q

What is the general guideline for meeting vitamin needs?

A 
-  If the % Daily Value is
5% or less, the food is
a poor source of the
given nutrient
- if it is 10 to 19%, the
food is a good source
- If it is 20% or more,
the food is an
excellent source
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50
Q

What are the functions of thiamin (B1)?

A
  • CHO metabolism (energy production)

- nerve function: transmission and energy

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51
Q

What is the recommended intake for thiamin (B1)?

A

1.1 - 1.2 mg

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52
Q

Name some sources of thiamin (B1).

A
  • pork
  • sunflower seeds
  • whole & enriched gains
  • dried beans
  • peas
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53
Q

A deficiency of thiamin can result in:

A
  • beriberi
  • weakness
  • nerve degeneration
  • heart changes
  • Wernicke-Korsakoff syndrome in alcoholics
  • mental confusion
  • psychosis
  • memory disturbances
  • coma
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54
Q

An excess of thiamin can result in:

A

no reported effects

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55
Q

What are the functions of riboflavin (B2)?

A
  • CHO metabolism (energy production)

- converts other vitamins into their active forms (coenzyme)

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56
Q

What is the recommended intake for riboflavin (B2)?

A

1.1 - 1.3 mg

57
Q

Name some sources of riboflavin (B2).

A
  • milk
  • pork
  • mushrooms
  • spinach
  • liver
  • whole or enriched grains
58
Q

A deficiency of riboflavin (B2) can result in:

A
  • injuries healing poorly
  • cracking of lips and corners of mouth
  • sensitivity to light
  • eye burning
  • tearing
  • itching
  • skin flaking around nose, eyebrows, earlobes
59
Q

An excess in riboflavin (B2) can result in:

A
  • no reported effects

- turns urine bright fluorescent yellow

60
Q

What are the functions of niacin (B3)?

A
  • energy production
  • fat synthesis
  • fat breakdown
61
Q

What is the recommended intake for niacin (B3)?

A

14 - 16 mg

62
Q

Name some sources for niacin (B3).

A
  • bran
  • tuna
  • salmon
  • chicken
  • beef
  • peanuts
  • whole and enriched grains
63
Q

A deficiency of niacin (B3) results in:

A
  • pellagra: early symptoms include fatigue, decreased appetite, indigestion
  • advanced pellagra leads to dermatitis, diarrhea, dementia, death (4 Ds)
64
Q

A excess of niacin (B3) results in:

A
  • no reported effects from food
  • supplements can be toxic causing skin flushing and rash, tingling in hands and feet, nausea, vomiting, diarrhea, high blood sugar levels, liver function abnormalities, blurred vision
65
Q

What does nixtamilisation do?

A

makes corn digestible and allows niacin to be accessed by the body

66
Q

What are the functions of pantothenic acid?

A
  • energy production
  • fat synthesis
  • fat breakdown
67
Q

What is the recommended intake for pantothenic acid?

A

5 mg

68
Q

Name some sources for pantothenic acid.

A
  • eggs
  • broccoli
  • liver
  • mushrooms
69
Q

What are the functions of biotin?

A
  • glucose and energy production

- fat synthesis

70
Q

What is the recommended intake for biotin?

A

30 micrograms

71
Q

Name some sources for biotin.

A
  • cheese
  • egg yolks
  • cauliflower
  • peanut butter
  • liver
72
Q

What are the functions of folic acid?

A
  • DNA synthesis (important for expectant mothers)

- several other functions

73
Q

What is the recommended intake for folic acid?

A

400 micrograms

74
Q

Name some sources of folic acid.

A
  • green, leafy veggies
  • OJ
  • sprouts
  • sunflower seeds
  • organ meats
75
Q

What are the functions of vitamin B6?

A
  • protein metabolism (building)
  • neurotransmitter synthesis
  • hemoglobin synthesis
76
Q

What is the recommended intake or vitamin B6?

A

1.3 - 1.7 mg

77
Q

Name some sources of vitamin B6.

A
  • animal protein containing foods
  • egg yolks
  • PB
  • liver
  • cauliflower
78
Q

What are the functions of vitamin B12?

A
  • folic acid metabolism

- nerve function

79
Q

What is the recommended intake for vitamin B12?

A

2.4 micrograms

80
Q

Name some sources of vitamin B12.

A
  • animal sources (doesn’t occur naturally in plants)
  • organ meats
  • oysters
  • clams
  • fortified breakfast cereals
81
Q

What are the functions of vitamin C (ascorbic acid)?

A
  • connective tissue synthesis
  • hormone synthesis
  • neurotransmitter synthesis
  • antioxidant activity/immune system
82
Q

What is the recommended intake for vitamin C (ascorbic acid)?

A

70 - 90 mg even though body only uses 100 mg/day

83
Q

Name some sources of vitamin C (ascorbic acid).

A
  • citrus fruits
  • strawberries
  • cantaloupe
  • broccoli
  • tomatoes
  • green veggies
  • peppers
84
Q

What are the functions of vitamin A (retinol & beta-carotene)?

A
  • vision (light/darkness and colour)
  • growth
  • moisture in skin and eyes
  • resistance to bacterial infection and overall immune system function
85
Q

What is the RDI for vitamin A?

A
  • females: 700 micrograms

- males: 900 micrograms

86
Q

Name some sources of vitamin A.

A
  • milk
  • cream
  • eggs
  • butter
  • breakfast cereals
  • sweet potatoes
  • carrots
  • dark green veggies (broccoli and spinach)
  • apricots
  • cantaloupe
87
Q

What are the functions of vitamin D?

A
  • increase absorption of calcium and phosphorus
  • maintain optimal blood calcium and calcification of bone
  • cancer prevention and flu prevention
  • we need vitamin D3 (D2 not absorbed as well)
88
Q

What is the RDI for vitamin D?

A
  • 5 - 15 micrograms or 200-600 IUs

- Canadian Cancer Society and other med professionals = 1000 IUs during winter months

89
Q

Name some sources for vitamin D.

A
  • fortified milk
  • breakfast cereals
  • eggs
  • mushrooms
  • fish (sardine, salmon)
  • being in the sun
90
Q

What are the functions of vitamin E?

A

antioxidant: prevents breakdown of vitamin A and unsaturated fatty acids

91
Q

What is the RDI for vitamin E?

A

15 mg or 22 IUs

92
Q

Name some sources for vitamin E.

A
  • plant oils
  • dark green veggies
  • some fruits
  • whole
93
Q

What are the functions of vitamin K?

A
  • blood clotting
  • bone metabolism (protein activation)
  • prevention of arterial buildup
94
Q

What is the RDI for vitamin K?

A
  • females: 90 micrograms

- males: 120 micrograms

95
Q

Name some sources for vitamin K.

A
  • green veggies
  • liver
  • plant oils
  • calcium supplements
96
Q

The K in blood clotting comes from:

A

Danish Koagulation

97
Q

Blood clotting is caused by _____.

A

fibrin

98
Q

In blood clotting, K helps ______ form _____, which then helps ______ become _____.

A
  • prothrombin
  • thrombin
  • fibrinogen
  • fibrin
99
Q

No K in blood clotting =

A

no thrombin = no fibrin

100
Q

Why is K needed in bone metabolism?

A

needed to form proteins in bone formation and breakdown

101
Q

No K =

A
  • no using Ca to form bones

- leads to osteoporosis

102
Q

What happens during arterial build up?

A
  • Ca is left in the blood stream

- Ca drops out of the blood and forms solid chunks in blood vessels

103
Q

What is the function of minerals?

A

play an important role in “body functions” at all levels (cellular, tissue, organ etc.)

104
Q

Minerals are categorized based on…

A

the amount our bodies need each day

105
Q

How much major minerals do we need per day?

A

greater than 100 mg/day

106
Q

How much trace minerals do we need per day?

A

less than 100 mg/day

107
Q

Name 6 major minerals.

A
  • calcium
  • sodium
  • potassium
  • sulphur
  • phosphorus
  • magnesium
108
Q

Sulphur is needed for:

A

protein production

109
Q

Phosphorus is needed for:

A
  • bones

- ATP/DNA production

110
Q

Magnesium is needed for:

A
  • bones
  • ATP production
  • nerve function
111
Q

Name 8 trace minerals.

A
  • zinc
  • selenium
  • iodide
  • copper
  • fluoride
  • chromium
  • manganese
  • molybdenum
112
Q

Copper is needed for:

A
  • Fe absorption proteins

- nerve/immune function

113
Q

Fluoride is needed for:

A

teeth/reduction of bacteria produced acid in mouth

114
Q

Chromium is needed for:

A

enhances insulin action

115
Q

Manganese is needed for:

A

CHO/cholesterol metabolism, anti-oxidant enzymes

116
Q

What are the functions of iron?

A
  • transports oxygen in blood and muscles
  • releases energy from cells
  • fights fatigue and infection (immune system)
  • red blood cell production
117
Q

Name some sources for iron.

A
  • beef
  • seafood
  • poultry
  • broccoli
  • peas
  • legumes
  • bran
118
Q

Iron absorption increases when eating meat with vitamin ___.

A

vitamin C

119
Q

What is the RDI for iron for teens?

A

10 - 13 mg/day

120
Q

What is the RDI for iron for male adults?

A

7-8 mg/day

121
Q

What is the RDI for iron for female adults?

A

12-18 mg/day

122
Q

What does iron deficiency result in?

A
  • anemia
  • reduced physical and cognitive development in children
  • increased child mortality
  • reduced work productivity in adults
123
Q

What are the functions of calcium?

A
  • bone and tooth strength and structure
  • muscular contractions
  • nerve impulse transmission
124
Q

What is the RDI for calcium for adults?

A
  • adults = 1000-1500 mg/day

- body absorbs 300-500 mg per meal

125
Q

Name some sources for calcium.

A
  • dairy products
  • fish
  • leafy veggies
  • tofu
  • OJ
126
Q

A deficiency of calcium results in …

A

osteoporosis

127
Q

___ % of bone mass is built by age 18… __% built between 18 & 35.

A
  • 90%

- 10%

128
Q

You can lose ___ % of your bone mass each year after age ____.

A
  • 1%

- 35

129
Q

Name some signs of calcium deficiency.

A
  • aches in muscles
  • teeth discolouration
  • poor appetite
130
Q

Name some functions of sodium.

A
  • aids nerve impulses
  • water balance
  • functions in ion balance of extracellular fluid
131
Q

Deficiency of sodium leads to …

A

muscle cramping during exercise

132
Q

Too much sodium leads to:

A
  • high BP
  • calcium loss
  • water retention
133
Q

Name some sources of sodium.

A
  • table salt
  • condiments
  • sauces
  • soups
  • chips
134
Q

What is the RDI for sodium?

A
  • adults = 1200-1500 mg/day

- try to stay under 2400 mg/day (about 2 teaspoons)

135
Q

What are the functions of potassium?

A
  • aids nerve impulses, muscle performance
  • reactions that build protein
  • water balance, functions in balance of intracellular fluid
136
Q

What is the RDI for potassium?

A

adults = 4700 mg/day

137
Q

A deficiency of potassium leads to…

A
  • muscle weakness or cramping during exercise
  • dehydration
  • loss of appetite
  • irregular heartbeat
138
Q

Name some sources of potassium.

A
  • bananas
  • spinach
  • squash
  • potatoes
  • OJ
  • milk
  • meat
  • legumes
  • whole grains

KNSS 244: Introduction to Nutrition (6 decks)

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