W06 Nutrition Exam Flashcards
Name the three electrolytes if they are negative or positive charged
Sodium (positive), Potassium (positive), and Chloride (negative)
What populations can have water intoxication more?
Athletes, Endurance athletes, or college fraternity at times
What is another name for water intoxication?
Hyponatremia
What is another word for swelling in the body?
edema
What is osmosis?
The movement of water through a semi permeable membrane. (fresh water on left, salt water on the right, the concentration of the solutes in the liquid)
What is fluid balance?
The solutes on the outside and inside of the blood cells
define a hypotonic solution
when a blood cell becomes swollen and can burst because water is going in but not coming out
define a hypertonic solution
when the water leaves the blood cell and it shrivels and dies
How much cups are equal to 1 liter
4.22 cups
List foods high in water content
Watermelon, spinach, salmon, yogurt
Which populations are most prone to dehydration?
children, infants, athletes, and elderly
What are symptoms of basic dehydration?
headache, low blood pressure, thirst, irritability, the color of urine
What are symptoms of severe dehydration?
head exhaustion, rapid heart beat, the color of urine
which areas of the body measure blood pressure?
kidneys, blood vessels, and brains
What are antidiuretic hormones?
antidiuretic hormones are produced in the hypothalamus and stored in the pituitary gland. the pituitary gland tells the kidneys to conserve water
What is angiotensin?
its produced in the liver and released in the blood. tells the hypothalamus to release ADH to increase thirst and reserve sodium
What is aldosterone?
it was produced in the adrenal cortex and tells the kidneys to reserve sodium and fluid retention to protect the water we have
What are the four functions of water?
transport through blood, nutrients in blood, and waste products. temperature by the release of heat through sweat, and evaporation, chemical reactions by bringing enzymes and compounds together and lubrication which brings mucus, movement to bones, and cell shape and function
How do we lose water?
From sweat, waste, exercise, and urine. It is usually lost through the kidneys from urine and also through our skin, respiration.
Which diet can help with blood pressure and lowers sodium?
Dash Diet
What is a normal blood pressure?
120/80 or less
What is elevated blood pressure?
120-129/less than 80
What is high blood pressure? (stage 1)
130-139/80-89
What is high blood pressure? (stage 2)
140 or higher/90 or higher
What is the definition of hypertension?
high blood pressure
What are natural sources of sodium?
table salt, meats, bread, fruits, vegetables, whole grains, dairy
What are unnatural sources of sodium?
Canned foods, frozen meals, condiments, savory snacks, fast food
What are the functions of sodium?
Food balance, active transportation of glucose, fluid balance, blood pressure, nerve conduction
What are problems from sodium?
hypertension, thirst and dehydration, edema (water retention), hyponatremia, hypernatremia, overweight/obesity
What are natural sources of potassium?
fruits and vegetables, whole grains, some fish, meat, and dairy
What are unnatural sources of potassium?
There aren’t a lot. Dried fruit, coconut water
What are functions of potassium?
muscle contraction, nerve conduction
What are problems from too little or too much potassium?
hypokalemia, hyperkalemia, heart failure, and heart attack
How many triglycerides should you have
less than 150 mg/dl
how much total cholesterol should you have?
less than 200 mg/dl
how much LDL (bad cholesterol) should you have?
less than 100 mg/dl
how much HDL (good cholesterol) should you have?
less than 60 mg/dl and higher
how many triglycerides?
less than 150 m/dl
What is considered a “normal weight” for the BMI
25
How many servings of fruits and vegetables should you have?
5-9
how many steps should you try to get each day?
10,000
How many hours of sleep should you try to get per night
6-9
What are enzymes? What do they do?
An enzyme is a biological catalyst and is almost always a protein. It speeds up the rate of a specific chemical reaction in the cell.
Describe heme iron vs. non heme iron
iron that is still part of the hemoglobin complex found in animals. Non-heme iron is not part of the hemoglobin complex found in plants, and processed foods. Not as bioavailable.
What are types of foods with heme iron
red meat, poultry, seafood
What are types of foods with non heme iron
Beans, cereal, eggs, dark chocolate, or potatoes
What are functions of minerals?
regulating water balance, regulating energy metabolism, part of bone structure
True or False : Minerals often have a higher bioavailability than those in plant foods
True
Name all trace minerals
Zinc, iron, fluoride
Name all major minerals
calcium, phosphorous potassium, magnesium, iodine, sodium
which gender has a higher risk for osteoporosis?
women
which gender have a higher peak bone growth
men
What are blood calcium levels controlled by
calcitonin and PTH
What is a great cofactor for 100+ enzymes?
Zinc. It helps with tissue and cell growth
Where do you find iodine in food?
ocean and coastal soil so often in seafood. We also have it in milk because of the cleaning and sanitizing process. table salt is iodized to prevent disease.
What are the complications from not getting enough iodine
(goiter) thyroid is enlarged, hypothyroidism or intellectual disabilities from pregnancy
Why is spinach not a good source of calcium?
Because of the oxilation process. The oxalates binds to the calcium in spinach and drastically lowers the calcium absorption
high levels of oxilation can decrease what
calcium absorption
True of False : Phosphorus is a component of the ATP
True
what deficiency is the most common in the world
Iron
Why does fluoride strengthen the teeth?
It strengthens the enamel and makes it more resistant to acid
Is iodizing salt expensive
No
True or False : Spinach and some plant foods have oxalates and so they bind to iron and make it less bioavailable
True
Which type of iron is more bioavailable?
heme iron
Niacin can be synthesized from which of the following?
Tryptophan
True or False For most people, taking 1000 mg of vitamin C daily will prevent a cold.
False
What is the function of a coenzyme?
Bind with an enzyme to promote its activity
In order to reduce the risk of neural tube defects in the fetus, the most important time for a woman to consume adequate amounts of folate is when .
shortly before and during the first part of her pregnancy
Kathryn is a 67-year-old woman with pernicious anemia. What treatment would her doctor recommend?
Vitamin B-12 injections
what foods have a good source of b12?
eggs, salmon, beef, yeast, clams
True or False : Hemolytic anemia is a sign of a vitamin e deficiency
True
What is rickets?
rickets is a deficiency in in vitamin d which causes short stature and bone deformities
What is Beriberi?
It’s a disease caused by a deficiency in thiamin.
what food has a good provitamin for vitamin A and a beta carotene?
carrots (others include sweet potatoes and leafy greens)
If you are a vegetarian and you don’t eat a lot of vitamin A you should take a supplement or eat a lot of
beta carratine
What are the best food sources for folate?
Legumes and oranges are excellent food sources for folate. Enriched grain products are excellent sources for folic acid.
What is the deficiency disease for iron?
anemia
What is the deficiency disease for calcium?
osteoporosis
What is the deficiency disease for fluoride?
dental caries
What is the deficiency disease for iodine
goiter or intellectual disability in pregnancy
What is the deficiency disease for sodium?
hyponatremia
What is the deficiency disease for zinc?
delayed maturation
What is the deficiency disease for thiamine?
Beri Beri
What is the deficiency disease for b1 riboflavin?
ariboflavinosis
What is the deficiency disease for b3 niacin?
pellagra
What is the deficiency disease for folate?
neuro-tubal defects
What is the deficiency disease for vitamin C?
scurvy
What is the deficiency disease for vitamin D?
rickets
What is the deficiency disease for vitamin A?
xzeropthalama (night blindness)
What is a molecule with an unpaired electron
free radical
How much quantity for major minerals?
100 mg/day or more
How much quantity for trace minerals?
100 mg/day or less.
What is the chemistry term for compounds containing carbon attached to other
elements such as hydrogen, oxygen, and nitrogen
Organic compounds
What is the chemical compound that has a similar molecular structure to a particular vitamin and behaves like that vitamin in the body
Vitamer
What is the provitamin for niacin and an essential amino acid
Tryptofan
What protects against cellular damage by donating an electron to a free radical to prevent the free radical from taking an electron from a nearby molecule (oxidizing the molecule)
Antioxidant
What substance found in food can be converted into a vitamin within the body
Provitamin
Does not readily disperse in a water solution. For example, a fat-soluble vitamin would need a transporter in order to travel in the bloodstream.
Fat soluble vitamins
readily disperses in a water solution, such as the bloodstream
Water soluble vitamins
What was an organic, non-protein compound that activates an enzyme so it can work
coenzyme
What is bioavailability
the body’s ability to absorb the nutrient into the digestive tract and utilize it
thiamin deficiency that alcoholics are at risk for
Wernicke-Korsakoff Syndrome
define Microcytic anemia
sign of vitamin B6 deficiency
define macrocytic, megaloblastic anemia
a consequence of folate deficiency
What is an Intrinsic factor
a substance produced by the stomach that is necessary for good vitamin B12 absorption
What is the vitamin D deficiency called in adults; characterized by poor bone mineralization
Osteomalacia
What is Coagulation
blood clotting
What is it called when there is the breaking down and regrowth of bones
bone remodeling
What is the name of bone building cells
Osteoblasts
What are the cells that break down bone?
Osteoclasts
porous bone, a disease with low bone mass
Osteoporosis
What is hemoglobin?
an oxygen carrier protein in red blood cells
What are goitrogens?
substances that can diminish the absorption of iodine
Jack is training for a marathon. He weighs 180 pounds. After a 16-mile training run, he weighs 175 pounds. How many cups of water did he lose?
10 cups
How many cups of water does Jack need to drink that day to replenish his fluid loss?
12.5-15 cups
What are chloride sources
salt
Define Electrolyte (functions)
Regulate fluid balance, conduct nerve impulses, muscle contractions.
What is Hyponatremia
Low sodium concentration in the blood
What are the fat soluble vitamins?
fat soluble A, D, E, K
