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Nutrition 4 > Vitamins, Minerals & Dietary Supplements > Flashcards

Vitamins, Minerals & Dietary Supplements Flashcards

1
Q

Vitamin

A
  • Essential nutrient
  • Chemical substances that perform specific functions in the body
  • Two Types
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2
Q

What are the two types of vitamins?

A
  • Water Soluble (10)

- Fat Soluble (4)

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3
Q

Water Soluble Vitamins

A
  • Usually can not be stored in the body (If not consumed person can become deficient in weeks to months)
  • Only B12 can be stored in the body
  • Most can not be consumed in excess except: Niacin, B6, choline, C
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4
Q

Fat Soluble Vitamins

A
  • Stored in the body fat, liver or other parts of the body
  • Deficiencies take longer to develop
  • Excess can build up in fat
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5
Q

What do Vitamins do?

A

Many vitamins are coenzymes; Chemical substances that activate specific enzymes that increase the rate of chemical reactions in the body, such as breakdown of energy nutrients, or building body tissues

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6
Q

Antioxidants Vitamins

A
  • Chemical substances that prevent or repair damage to cells caused by exposure to free radicals
  • Includes: beta-carotene, vitamin E, vitamin C
  • Found in fruits, vegetables, whole grains
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7
Q

Free Radicals

A
  • Chemical substances (usually oxygen or hydrogen) that are missing an electron
  • Absence of an electron makes the substance reactive and prone to oxidizing nearby atoms or molecules by stealing an electron from them
  • Damages DNA, cell membranes, and other cell components
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8
Q

Getting Enough Vitamins

A
  • Five or more servings a day of a variety of fruits and vegetables can provide adequate amounts of vitamins
  • Fortified foods can increase vitamin intake substantially
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9
Q

In nutrition, minerals are… (Good Things to Know About Minerals)

A

Specific, single atoms that perform particular functions in the body

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10
Q

Most minerals carry a… (Good Things to Know About Minerals)

A

Charge and are reactive

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11
Q

How many minerals does the body contain? (Good Things to Know About Minerals)

A

The body contains 40 or more minerals

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12
Q

How many minerals are essential and required in the diet? (Good Things to Know About Minerals)

A

15 essential minerals are required in the diet

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13
Q

Are minerals retained? (Good Things to Know About Minerals)

A
  • Minerals in foods can be lost in cooking water and meat drippings
  • Dried foods retain minerals well
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14
Q

Minerals with opposite charges combine to form… (Mineral Charge)

A

Stable compounds in tissues (Form bones, teeth, cartilage)

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15
Q

Charged minerals maintain the body’s… (Mineral Charge)

A

Water balance, and neutralize acids and bases

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16
Q

Minerals are cofactors for… (Mineral Charge)

A

Proteins and enzymes (Individual minerals required for the activity of certain proteins)

17
Q

Bones are living tissues supplied by… (Bones & Minerals)

A

Blood vessels and nerves (Teeth are enamel-covered bone material)

18
Q

Solid bone consists of… (Bones & Minerals)

A

Protein fibers (“matrix”) embedded with mineral crystals (Calcium, phosphorus, magnesium, carbon)

19
Q

Bones constantly undergo… (Bones & Minerals)

A

Repair and replacement (remineralization)

20
Q

Maximum mineral content in bones (bone density) is reached…

A

between ages 30-40

21
Q

Bone density is built and maintained by… (Max bone density/Osteoporosis)

A

Adequate calcium and vitamin D intake

22
Q

Vitamin D increases… (Max bone density/Osteoporosis)

A

Calcium absorption and deposition into bones

23
Q

Wide availability of soft drinks contributes to… (Max bone density/Osteoporosis)

A

Lower milk consumption

24
Q

Bone density decreases with… (Osteoporosis)

A

Age

  • Women lose 30-40% of bone density by age 70
  • Rate of loss is determined by peak bone density, diet, and lifestyle behaviors
25
Q

Adequate nutrition and exercise can slow the progression of… (Osteoporosis)

A

Osteoporosis in many people

26
Q

Dietary Supplement

A

Any product intended to supplement the diet, including vitamin and mineral supplements, proteins, enzymes, amino acids, hormones and hormone precursors, and herbs and other plant extracts

27
Q

Dietary Supplement Health and Education Act (1994)

A
  • Minimal regulation by FDA
  • Not tested or shown to be safe or effective
  • Labeled with “Supplemental Facts” panel
28
Q

FDA Regulation for dietary supplements

A
  • Must be labeled as a dietary supplement
  • Have supplemental facts
  • Nutritional claim
  • Claim how the product affects normal body structure (The FDA has developed an “Adverse Events Reporting system websites (www.cfsan.fda.gov) that records and tracks adverse effects of dietary supplement)
29
Q

Vitamins

A

Most popular supplements

  • The bio-availability of nutrients contained in some supplements remain uncertain the wider the assortment of vitamin and minerals in a supplement the lower the absorption of each
  • Multivitamin and mineral supplements can/may help fill in some nutrient gap caused by poor food habits/choices they can’t make a bad diet
30
Q

Herbal Supplements

A
  • Some drugs are derived from plants
  • Herbal remedies is considered valuable if it has beneficial effects on body processes and benefits are not out weighted by risk
  • Many have drug-like effects: Biologically active ingredients may have positive, negative, or neutral effects (Many risks and benefits are unknown)
31
Q

Prebiotics and Priobotics

A
  • Derived from antibiotics because of probable effects on increase resistance to various disease
  • Common side effects of prebiotic and probiotic are bloating, gas and constipation
32
Q

Prebiotics

A

Fiber like non digestible carbohydrates that are broken down by bacteria in the colon –The breakdown products fosters the growth of beneficial bacteria

33
Q

Probiotics

A

Beneficial friendly bacteria that enter food through fermentation and aging process

34
Q

Sources of Prebiotics

A
  • Chicory
  • Jerusalem Artichokes
  • Wheat
  • Barley
  • Rye
  • Onions
  • Garlic
  • Leeks
  • Prebiotic tablets and powers and nutritional beverages
35
Q

Sources of Probiotics

A 
Fermented or aged milk and milk products
-Yogurt with live culture
-Buttermilk
-Kefir
-Cottage Cheese
-Dairy spreads with added insulin
Other Fermented Products
-Soy Sauce
-Tempeh
Fresh Sauerkraut
-Miso
Breastmilk
36
Q

Prebiotics Benefits

A
  • Prevention and treatment of diarrhea and constipation
  • Prevention of colon cancer
  • Increased mineral absorption
  • Decreased blood triglyceride, glucose, and insulin levels
37
Q

Probiotics Benefits

A
  • Treatment for antibiotic-related diarrhea, chronic diarrhea, and IBS
  • Treatment of lactose intolerance and some food allergies
  • Prevention of infections in urinary tract, gastrointestinal tract, and ear canals
  • Decreased dermatitis in infants
  • Increased bacterial production in some B vitamins
  • Dcreased blood cholesterol levels
  • Decreased risk of certain types of cancer
  • Decreased dental caries
  • Decreased high blood pressure
  • Prevention of wound infections

Nutrition 4 (10 decks)

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