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HES 200: Introduction to Nutrition > Vitamins and Minerals; Environment and Sustainability > Flashcards

Vitamins and Minerals; Environment and Sustainability Flashcards

1
Q

What is primary deficiency of vitamins and minerals?

A

caused by lack of intake

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2
Q

What is secondary deficiency of vitamins and minerals?

A

caused by health issues preventing absorption

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3
Q

Describe the key details of vitamins

A
  • water and fat soluble
  • C and B vitamins are water soluble; excess excreted
  • vitamins ADEK are fat soluble; enter lymph uses transport til needed
  • organic; cannot be destroyed
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4
Q

What is the difference between major and trace minerals

A

major contribute >5g in adult body and trace contribute <5g

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5
Q

How much major minerals do we need per day?
What about trace?

A

Major > 100mg/day needed
Trace < 100 mg/day needed

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6
Q

What does it mean that minerals are inorganic ?

A

cannot be destroyed

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7
Q

What factors affect the bioavailability of vitamins and minerals?

A
  • bioavailability depends on the quantity in food, and quantity absorbed in the body & used by the body
    eg. efficiency of digestion, transit time through GI, previous nutrient intake, nutritional status, food prep (raw, cooked, processed), sources (natural, synthetic, fortified), other foods consumed at the same time, natural binders in food (phytates and oxalate acid found in some leafy green veggies), fibre
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8
Q

Why are phytochemicals important to health?

A

help prevent cancer, blood thinning, block cholesteron absorption, eye health, anti-inflammatory

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9
Q

How can we minimize the losses of nutrients?

A

washing, cooking, cutting, storing implication

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10
Q

What vitamins act as co-enzymes?

A

B vitamins

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11
Q

What V and M are antioxidants?

A

vit A, C, E, selenium

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12
Q

Are supplements effective for getting vit and min?

A
  • not as effective for food sources & some detrimental
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13
Q

What is calcium for?

A

bone, body fluids, blood pressure, blood clotting, muscle contraction, nerve impulses, enzymes, hormone secretion, healthy body weight

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14
Q

What are 3 components of the salt reduction strategy for Canada

A

food manufacturers and personal use less; education, 2300 mg

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15
Q

What are the water requirments?

A

AI: 3.7 L/day for males; 2.7 L/day for females
- 1-1.5 ml/kcal expended
- fluids and foods
- varies with gender, exercise and environment

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16
Q

What should we know about B12?

A
  • Deficiency usually due to poor absorption
  • lack of hydrochloric acid and/or intrinsic factor
  • pernicious anemia
  • key for bone cell division, metabolism, DNA, RNA, folate activation ,nerve sheath
  • def. may develop from iron deficiency or infection
  • B12 recycles so vegans can go awhile without being deficient
  • deficient affects blood cell dev. and conversion of folate to active form
  • neurological degeneration
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17
Q

What is important to know about folate?

A
  • can mask B12 deficiency bc it improves the blood not neurological issues
  • soy and algae and nutritional yeast intake is misleading bc it is not active form
  • meat, fish, poultry, fortified cereals are good sources
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18
Q

What important to know about B vitamins and heart disease?

A
  • B vitamins are needed to fully metabolize AA; if not enough then the intermediate product, homocysteine, increases which causes increased oxidative stress and inflammation
  • high protein & saturated fats increase homocysteine
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19
Q

What is choline?

A
  • made from AA
  • in milk, eggs, and peanuts
  • conditionally essential
  • makes acetylcholine, phospholipids, and lecithin
  • fetal development of NS
  • decreases BP
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20
Q

What is inositol and carnitine?

A
  • inositol is part of cell membrane
  • carnitine transports long chain FA
    -all made by body and widespread in foods
21
Q

What is important to know about iron?

A

Functions:
- cofactor to enzymes in oxid/reduc reactions
- helps make AA, hormones, collagen, neurotransmitters
- hemoglobin & myoglobin to carry oxygen

transferrin - iron transport protein
ferritin - iron stores
iron recycles even though RBC dies

22
Q

What are some iron food sources

A
  • red meats
  • fortified cereals
  • molasses, nuts, seeds, dried fruit, soy legumes
23
Q

How much more iron do vegans need?

A

1.8

24
Q

What helps Iron absorption?

A

MFP and MFP factor, vitamin C (only food sources)

25
Q

What hinders iron absorption?

A

phyates/oxalates (legumes, rice, soybeans), tea, coffee, oregano, red wine

26
Q

Should people take supplements for vitamins and minerals?

A

“food first” approach;
supplement only with what you need vs a “one a day multi”

27
Q

Who needs V and M supplements usually?

A
  • men and women over the age of 50
  • women of childbearing age
  • people who don’t drink milk
  • people who smoke
  • vegetarians
28
Q

What should we know about sodium and potassium?

A
  • high sodium linked to high blood pressure
  • some people are salt sensitive so making dietary changes can help decrease hypertension
  • sodium and potassium play a role in water and acid base balance
  • people are typically low in potassium
29
Q

What is the DRI for potassium?

A

4700 mg

30
Q

What are the major causes of food deterioration?

A
  • reaction with oxygen and/or light
  • time
  • physical stress or abuse
  • gain or loss of moisture
  • microorganizms
  • food enzymes and other chemical reactions within the food itself
  • infestation by insects, parasites, and rodents
  • innapropriate temperatures
31
Q

What are the methods of food preservation?

A
  • thermal processing
  • low tempreature
  • dehydration
  • fermentation
  • irrdiation
32
Q

What is pasturization?

A
  • relatively mild heat treatment
  • just enough to eliminate all ugly micro-organisms (pathogens) but not all bad, spoilage causing microorganisms
  • still spoil but maintain taste and nutrients
33
Q

What is sterilization?

A
  • much more severe heat treatment
  • eliminate all (almost) ugly and bad microorganisms
  • affect taste and nutrients
34
Q

How does thermal processing impact nutrients?

A

Improve by: making foods more digestible, improving availability, especially in plant-based foods
could destroy many nutrients like water-based vitamins, fat soluble vitamins, and fats

35
Q

How does dehydrating food preserve it?

A

removes water, micro-organisms need water

36
Q

What nutrients does dehydration impact?

A

Vitamin C, A and Bs

37
Q

How does low temperature preserve food?

A

Refrigeration: slows down growth of microorganisms
Freezing: slows/stops growth of microorganisms; freezing (removal) of water

38
Q

How does freezing impact nutrients?

A
  • mild impact as compared with other methods
  • freezing preserves nutrients closest to their natural form
39
Q

How does fermentation impact nutrients?

A
  • improves bioavailability of many nutrients
  • production of Vitamin K
  • creates new foods
40
Q

What is food irradation? What are the benefits?

A
  • A process that uses ionizing radiation (gamma rays, X-rays, or electron beams) to kill harmful pathogens, pests, and spoilage organisms in food.
    Benefits:
    Improves food safety (e.g., kills E. coli, Salmonella).
    Extends shelf life by slowing spoilage and ripening.
    Controls insects, reducing chemical fumigants.
    Preserves nutritional quality.
    Does not put radiation in it
41
Q

Are organically grown foods more nutritious?

A

Yes because there are:
- possibly more phytochemicals and vitamin C in produce
- less food borne germs on organic animal farms
- fewer antibiotic resistance bacteria on animals
No because:
- possibly more chemical contaminents in organic animal farms from dioxins
- research shows no difference in nutrient content of food

42
Q

Pros and cons of organic vs conventionally grown foods

A

Organic:
Pros: Fewer chemicals, environmentally friendly, often higher in certain nutrients (e.g., antioxidants).
Cons: Higher cost, lower yield, more land/resource use, limited access.
Conventional:
Pros: Affordable, widely available, higher yields, efficient resource use.
Cons: Pesticide use, environmental impact, nutrient density may vary.

43
Q

What are the key differences between old and new pesticides in farming?

A

Old Pesticides:
Broad-spectrum (target a wide range of pests).
Persistent in the environment, leading to bioaccumulation.
Higher toxicity to non-target species, including beneficial organisms and humans.
Limited precision and higher risk of resistance development in pests.
New Pesticides:
Target-specific, designed for particular pests.
Biodegradable or less persistent, reducing environmental impact.
Safer for non-target species and human health.
Often developed using advanced technologies, like biotechnology and integrated pest management principles.

44
Q

What are the categories of food additives?

A
  1. antimicrobial eg. salt, sugar, nitrates
  2. antioxidants eg. sulphites, BHA, BHT, vit. C and E
  3. colours
  4. flavours eg. monosodium glutamate “umami” natural or enhancers
  5. sugar alternatives
  6. thickeners and binders, texture eg. gums, diglycerides, gelatin etc.
  7. nutrient additives
45
Q

How do we ensure food safety in the kitchen?

A

Clean: wash hands, wash all dishes, utensils, cuttind boards, wash towels and clothes, wash fruits and veggies, eggs
Separate: use 1 cutting board each for raw meats and fruits/veggies, separate raw meats in grocery cart and fridge, never place cooked food on a plate that previously had raw foods
Cook: use a food thermometer to cook foods to the appropriate internal temp, colour is not an indicator
Chill: chill leftovers within 2 hours at 4 degrees C, refrigerate or freeze as quickly as possible after purchase, never defrost at room temp, defrost in microwave fridge or cool water, cook immediately if defrosted in micro

46
Q

What is biotechnology, and what are its pros and cons in agriculture?

A

Definition: Biotechnology involves using living organisms or systems to develop agricultural products and processes. (e.g GMO)
Pros:
- more nutrients in 3rd world countries
- eliminating pesticide residues
- more crop yield on less land
- crops to resist herbicides and insects
Cons:
- outcrossing “generic pollution”; mixing with other crops
- crowd out other crops
- terminator technology so have to buy seeds every year
- Wildlife impact
- genetic blueprint of life
- consumer impact
- long term impact

47
Q

What are the tope GMO foods in Canda

A

soy, canola, corn, sugar beet

48
Q

Define food sovereignty

A

the right of peoples to healthy and culturally appropriate food produced through ecologically sound and sustainable methods and their right to define their own food and agriculture systems

49
Q

What are the planetary diet characteristics?

A
  • emphasizes a plant forward diet where whole grains, fruits, vegetables, nuts and legumes comprise a greater proportion of foods consumed. Meat and dairy constitute important parts of the diet but in significantly smaller proportions than whole grains, fruits, vegetables, nuts and legumes

HES 200: Introduction to Nutrition (7 decks)

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