Vitamins, Minerals, Water Flashcards
what are vitamins
organic compounds that are essential for life, and needed in the diet
what is the function of vitamins?
necessary for all body processes or metabolic functions
What are the two categories of vitamins?
Fat soluable and water soluable
what are the requirements of water soluble vitamins?
needed in frequent doses (perhaps 1 to 3 days) because the body does not store most of them to any extent
How do water-soluble vitamins absorb?
they absorb directly through the intestine into the blood circulation
are water soluble vitamins stored in the body?
no
Can we get toxic levels of water soluble vitamins?
Not usually–they will just be excreted before they build up that much.
Sources of water-soluble vitamins
Whole grain cereals, legumes, green leafy vegetables, and fruits
What are the dose requirements of fat-soluble vitamins?
Needed in periodic doses (weekly or monthly)
Fat Soluble Vitamins and what do they absorb?
- Vitamins A,D,E,K
- are absorbed with dietary fat and can be stored in the body.
Where are fat soluble vitamins stored?
in the LIVER!
- Can we get toxic levels of fat soluble vitamins?
Yes–they are not excreted as easily.
Fat-soluble vitamins are found in what kinds of foods?
fatty meats, dairy, nuts, seeds, veggie oils, avocados
Name the water soluble vitamins
- 8 B’s
- Thiamin
- Riboflavin
- Niacin
- B6
- Folate
- B12
- Pantothenic Acid
- Biotin
- Vitamin C
Name Fat Soluble Vitamins
- VitaminA
- VitaminD
- VitaminE
- VitaminK
What are antioxidants?
Help protect cells of the body from destruction by oxygen.
What vitamins work as antioxidants?
Vitamin C and E and provitamin A
what are free radicals?
chemicals produced by cell division that cause cell damage
What are phytochemicals?
vitamin-like compounds that have been documented to impart health benefits
What are some examples of phytochemicals?
Lycopene, lutein, sterols, flavonoids
Where can you find lycopene
tomatoes, red yellow fruit and vegetables
Who would benefit from vitamin supplements?
Pregnant or lactating women, older people, strict vegetarians, food allergens, people who do not drink enough milk or get enough sun exposure, those on a low-calorie diet, people with a medical condition.
What are minerals?
Inorganic nutrients required in small amounts for good health and developement. Some are needed in trace amounts and so are called trace elements
what is the function of minerals?
necessary for all body processes or metabolic functions
What minerals are considered the major minerals?
Minerals needed in amounts >100mg/day
Sodium, chloride, potassium, magnesium, sulfur,
calcium, phosphorus
What are trace minerals?
Minerals needed in <20mg/day
iron, copper, zinc, selenium, chromium, fluoride, mangaese, molybdenum
What major minerals play a key role in strengthening bones and teeth?
Phosphorus, calcium and magnesium
What are the functions of water as a nutrient?
Acts as a universal solvent, lubricant for joints, eyes and is part of saliva and mucus, a medium for transport, chemical processes, and a temperature regulator
Approximately how much of our body is made up of water?
Average healthy adult is about 60% water
What are electrolytes?
Sodium, Potassium, Chloride
Dissolve in water to form charged ions
How are electrolytes important to fluid balance?
Water moves freely in and out of cells; minerals (electrolytes) do not. When there are more electrolytes than fluid outside the cells water flows in. When there is more fluid than electrolytes outside the cells water flows out of the cells. thus maintaining fluid balance.
What are the effects of too much water?
Hyponatremia - water toxicity
overhydration
consuming too much water without using the restroom
fatigue, confusion, disorientation, death
What are the effects of too little water?
dehydration - not taking in enough water
too much water being lost from the body by diarrhea, vomiting, high fever, use of diuretics
can cause death
How much water is recommended to be consumed per day?
- 9 cups for women
- 13 cups for men
what are the foods with the highest concentration of water?
lettuce 96% cucumbers 95% fruit juice 90-85% melons 85% cooked oatmeal 90-85% Fish 80-70% milk 90-85%
Are vitamins considered a macronutrient or micronutrient?
micronutrient;
needed in small amounts (mg) and NOT a source of energy
Explain the digestion and absorption of water-soluble vitamins.
Absorbed with water; most are absorbed in upper part of the small intestine and enter the bloodstream directly; not stored in the body (excess amounts excreted in the urine); not toxic but excess amounts can be harmful
Explain the digestion and absorption of fat-soluble vitamins.
Need fat to be absorbed; absorbed in upper part of the small intestine; transported with the help of transport carriers and stored in the liver; high levels can be toxic
Which fat-soluble vitamin(s) can be toxic in high doses?
Vitamin A
Which fat-soluble vitamin is associated with healthy eyes, skin & bone growth?
Deficiency can cause “night blindness”?
Vitamin A
Which fat-soluble vitamin is essential for blood clotting and is important for bone health?
Vitamin E
Which fat-soluble vitamin is called the “sunshine vitamin” and is essential to the regulation of calcium and phosphorus (both which are important to bone health)?
Deficiency call rickets
Vitamin D
Which water-soluble vitamin deficiency is associated with pellagra?
B vitamin - Niacin
Which water-soluble vitamin deficiency during pregnancy can result in neural tube birth defects?
B vitamin - folate
Which water-soluble vitamin deficiency is associated with scurvy?
Vitamin C
How do you maintain water balance?
water is consumed in food and beverages
water is lost as sweat and through the kidneys as urine, exhaling (breath) and evaporation contributes to water loss
water intake = water output
What is the role of the kidneys in regulating the amount of water in the body?
acts as a filter
- water moves from the blood into kidney tubules
- needed substances are reabsorbed into blood
- not needed are excreted in urine
- regulated by pituitary gland
- antidiuretic hormone
What is Osteoporosis?
condition in which the bones lose density, increasing the risk for bone fractures and breaks
What are the risk factors for osteoporosis?
- increased age
- female
- white and asian race
- family history
- small boned & thin
- low calcium and low vitamin D
- prolonged immobility
- smoking
- no exposure to sunlight
- excessive alcohol/caffeine intake
What is sodium chloride?
table salt; responsible for 90% of the sodium we consume
Of the 90% of sodium we consume, where does most of it come from?
77% from foods that are processed
12% is found naturally in food
6% is added to food at the table (salt shaker)
5% is added to food as it is prepared (cooking)
What is the upper limit for sodium?
2,300 mg/day
What are the risks associated with too much sodium?
hypertension - high blood pressure
What are the risks of hypertension?
contributes to atherosclerosis, heart enlarging and weakening, causes damage to the arteries leading to the brain, kidneys, legs, increases risk of stroke, kidney failure
What is DASH?
Dietary Approaches to Stop Hypertension
A diet abundant in fruits and vegetables and low-fat dairy products
What is the risk associated with too much potassium?
irregular heartbeats; heart damage
What is the importance of calcium?
Important for bone strength
How much calcium is suggested per day?
1,000 - 1,300 mg/day
What is the important of iron in our diet?
Iron is used to make myoglobin and hemoglobin, which transports oxygen
What are the risks associated with too little iron?
anemia
What mineral is the leading cause of accidental poisoning deaths in children under 6?
iron
Which mineral is responsible for protecting against dental caries?
Fluoride
What is our source of fluoride?
fluoridated drinking water
