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Nutrition & Wellness > Vitamins, Minerals, Water > Flashcards

Vitamins, Minerals, Water Flashcards

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1
Q

what are vitamins

A

organic compounds that are essential for life, and needed in the diet

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2
Q

what is the function of vitamins?

A

necessary for all body processes or metabolic functions

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3
Q

What are the two categories of vitamins?

A

Fat soluable and water soluable

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4
Q

what are the requirements of water soluble vitamins?

A

needed in frequent doses (perhaps 1 to 3 days) because the body does not store most of them to any extent

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5
Q

How do water-soluble vitamins absorb?

A

they absorb directly through the intestine into the blood circulation

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6
Q

are water soluble vitamins stored in the body?

A

no

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7
Q

Can we get toxic levels of water soluble vitamins?

A

Not usually–they will just be excreted before they build up that much.

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8
Q

Sources of water-soluble vitamins

A

Whole grain cereals, legumes, green leafy vegetables, and fruits

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9
Q

What are the dose requirements of fat-soluble vitamins?

A

Needed in periodic doses (weekly or monthly)

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10
Q

Fat Soluble Vitamins and what do they absorb?

A
  • Vitamins A,D,E,K

- are absorbed with dietary fat and can be stored in the body.

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11
Q

Where are fat soluble vitamins stored?

A

in the LIVER!

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12
Q
  1. Can we get toxic levels of fat soluble vitamins?
A

Yes–they are not excreted as easily.

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13
Q

Fat-soluble vitamins are found in what kinds of foods?

A

fatty meats, dairy, nuts, seeds, veggie oils, avocados

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14
Q

Name the water soluble vitamins

A
  • 8 B’s
  • Thiamin
  • Riboflavin
  • Niacin
  • B6
  • Folate
  • B12
  • Pantothenic Acid
  • Biotin
  • Vitamin C
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15
Q

Name Fat Soluble Vitamins

A
  • VitaminA
  • VitaminD
  • VitaminE
  • VitaminK
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16
Q

What are antioxidants?

A

Help protect cells of the body from destruction by oxygen.

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17
Q

What vitamins work as antioxidants?

A

Vitamin C and E and provitamin A

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18
Q

what are free radicals?

A

chemicals produced by cell division that cause cell damage

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19
Q

What are phytochemicals?

A

vitamin-like compounds that have been documented to impart health benefits

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20
Q

What are some examples of phytochemicals?

A

Lycopene, lutein, sterols, flavonoids

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21
Q

Where can you find lycopene

A

tomatoes, red yellow fruit and vegetables

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22
Q

Who would benefit from vitamin supplements?

A

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.

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23
Q

What are minerals?

A

Inorganic nutrients required in small amounts for good health and developement. Some are needed in trace amounts and so are called trace elements

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24
Q

what is the function of minerals?

A

necessary for all body processes or metabolic functions

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25
What minerals are considered the major minerals?
Minerals needed in amounts >100mg/day Sodium, chloride, potassium, magnesium, sulfur, calcium, phosphorus
26
What are trace minerals?
Minerals needed in <20mg/day | iron, copper, zinc, selenium, chromium, fluoride, mangaese, molybdenum
27
What major minerals play a key role in strengthening bones and teeth?
Phosphorus, calcium and magnesium
28
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
29
Approximately how much of our body is made up of water?
Average healthy adult is about 60% water
30
What are electrolytes?
Sodium, Potassium, Chloride | Dissolve in water to form charged ions
31
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.
32
What are the effects of too much water?
Hyponatremia - water toxicity overhydration consuming too much water without using the restroom fatigue, confusion, disorientation, death
33
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
34
How much water is recommended to be consumed per day?
- 9 cups for women | - 13 cups for men
35
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% ```
36
Are vitamins considered a macronutrient or micronutrient?
micronutrient; | needed in small amounts (mg) and NOT a source of energy
37
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
38
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
39
Which fat-soluble vitamin(s) can be toxic in high doses?
Vitamin A
40
Which fat-soluble vitamin is associated with healthy eyes, skin & bone growth? Deficiency can cause "night blindness"?
Vitamin A
41
Which fat-soluble vitamin is essential for blood clotting and is important for bone health?
Vitamin E
42
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
43
Which water-soluble vitamin deficiency is associated with pellagra?
B vitamin - Niacin
44
Which water-soluble vitamin deficiency during pregnancy can result in neural tube birth defects?
B vitamin - folate
45
Which water-soluble vitamin deficiency is associated with scurvy?
Vitamin C
46
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
47
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
48
What is Osteoporosis?
condition in which the bones lose density, increasing the risk for bone fractures and breaks
49
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
50
What is sodium chloride?
table salt; responsible for 90% of the sodium we consume
51
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)
52
What is the upper limit for sodium?
2,300 mg/day
53
What are the risks associated with too much sodium?
hypertension - high blood pressure
54
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
55
What is DASH?
Dietary Approaches to Stop Hypertension | A diet abundant in fruits and vegetables and low-fat dairy products
56
What is the risk associated with too much potassium?
irregular heartbeats; heart damage
57
What is the importance of calcium?
Important for bone strength
58
How much calcium is suggested per day?
1,000 - 1,300 mg/day
59
What is the important of iron in our diet?
Iron is used to make myoglobin and hemoglobin, which transports oxygen
60
What are the risks associated with too little iron?
anemia
61
What mineral is the leading cause of accidental poisoning deaths in children under 6?
iron
62
Which mineral is responsible for protecting against dental caries?
Fluoride
63
What is our source of fluoride?
fluoridated drinking water

Nutrition & Wellness (9 decks)

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