Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

Nutrition > Week One > Flashcards

Week One Flashcards

1
Q

Fat soluble Vitamins

A

A
D
E
K

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Water Soluble Vitamins

A

B- Complex

C

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Two main trace minerals?

A

Selenium

Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are Phytonutrients?

A

Also called Phytochemicals

Natural bio active compounds found in fruits and veggies that work with vitamins, minerals and fibre to promote good health

  1. Act as antioxidants
  2. Stimulate detoxification system
  3. Stimulate immune system
  4. Positively affect hormones
  5. Act as antibacterial or antiviral agent
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

8 Kinds of Phytonutrients

A
  1. Carotenoids
  2. Coumarins
  3. Flavonoids
  4. Indoles
  5. Lignans
  6. Isoflavones
  7. Organosulfurs
  8. Phytosterols
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Phytonutrient rich foods:

A 
Red,green, yellow, orange veggies
Dark leafy greens, spinach, romaine
Citrus fruits, berries
Flaxseeds
Whole grains
Legumes
Garlic, leeks
Green tea
Kale, broccoli
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are the two types of vitamins?

A

Water soluble

Fat soluble

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What are Free Radicals

A

Highly destructive chemical groups that cause damage to the cell and cause disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What are Antioxidants?

A

In small quantities free radicals can fight virus, bacteria. With antioxidants, phytonutrients, ACE Vitamins, and minerals we can fight high amounts of oxidants that cause harm in our bodies.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What are the functions of Selenium?

A

Body’s manufacture of proteins
Helps liver function effectively
Male sperm
Component of the enzyme that converts T3 and T4 peripherally

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Examples of Problems if Selenium is Deficient

A 
Male Infertility
Decreased Immunity
Hair loss
Chest pains
Impaired thyroid function, promote hypothyroidism
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Benefits of taking Selenium

A

Maintains healthy eyes and eyesight

Maintains skin and healthy hair

Stimulate immune system

Improves liver function

Prevent cancer

Protect against heart and circulatory disorders

Treat dandruff

Alleviate hot flashes, menopause

Helps with arthritis

Increase male potency and sex drive

Detoxify alcohol, drugs, smoking, some fats

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Best sources of Selenium

A 
Wheat germ
Broccoli 
Bran
Tomatoes
Tuna
Onions
Brazil nuts
Whole wheat bread
Foods rich in Vit E such as nuts, seeds, fortified cereals
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

SSX of excess selenium

A

Blackened fingernails

Garlic like odour on the breath and skin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Daily recommended amounts for Selenium

A

50-200 mcg

Selenium should be taken with 9-120 mcg of Vit E to be efficient

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Which Mineral is required for more than 200 enzyme activities in our body?

A

Zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What can a Zinc Def cause?

A 
Growth failure
Infertility
Impotence
Decreased sense of taste
Eczema 
Weakened immune system
Decreased ability to heal
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Benefits of Zinc in our body

A 
Increase Immune system
Prevent cancer
Prevent and treat colds
Maintains sense of taste, smell and sight
Prevent age related degenerative effects
Prevent hair loss
Treat acne ad other skin problems
Rheumatoid Arthritis
Used to treat infertility 
Prevent blindness with aging 
Increases male potency and sec drive
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Food sources of Zinc

A 
Meat
Oysters
Eggs
Whole grains
Mushrooms
Brewers yeast
Pumpkin seeds
Nuts, almonds, pecans, peanuts
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Recommended daily dose of Zinc

A

15-30 mg and increase copper and selenium if taking zinc

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Risks of high doses of Zinc

A

Above 150 mg a day

Nausea
Vomiting
Diarrhea

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What are the 2 Classes of Carotenoids

A

Xanthophylls

Carotenes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

3 Types of Xanthophylls

A

Lutein

Zeaxanthin

Astaxanthin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Which class of Carotenoids have a molecule containing O2?

A

Xanthophylls

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
What are the 3 types of Carotenes?
Alpha Carotene Beta Carotene Lycopene
26
Which Carotenoids have an O2 free molecule?
Carotenes
27
How many types of Carotenoids are there and what are the main colors of food sources?
over 600 known types Red, yellow, orange foods
28
What do Xanthophylls do?
Protect macular region of the retina
29
Food sources for Astaxanthin
Shrimp | Salmon
30
What food sources provide lutein and zeaxanthin?
Corn Spinach Leafy greens Kale
31
In what food is Lycopene found?
Tomatoes
32
Whats another term for Flavonoids?
Bioflavonoids
33
What food sources provide flavonoids?
Deep Red and Blue Pigment foods such as fruit, wine and teas Blueberries, cranberries, red beans, red wine
34
Actions of Flavonoids
Antinflammatory Protects against sunlight Age related degenerative diseases Prevents against heart disease
35
3 Types of supplements with Flavonoids
Gingko Biloba Grape seed extract Quercertin: Apple, tea, onion, nuts, berries, cabbage, cauliflower
36
What is the action of Isoflavones?
Prevent hormone related cancers
37
What are Isoflavones good for?
Menopause Osteoperosis Hot Flashes
38
Another name for Isoflavones?
Genistein Phytoestrogen'
39
Food sources for Isoflavones?
Soya beans Chickpeas
40
Food Sources for Lignans
Sesame Seeds Flaxseed
41
Lignans Actions
Anti Tumor Anti Estrogenic
42
What diseases do Lignans prevent?
Colon and Breast Cancer
43
What is the number one Pytonutrient recommended by National Cancer Institute?
Indoles
44
What are the two classes of Indoles
Brassica - Cruciferous veggies Broccoli, kale, turnip, Brussel sprouts, cabbage, cauliflower Dithiolthines - Anti Cancer Properties ie: Breast and prostate cancer
45
Whats an Illegal Pytonutrient to add to food?
Coumarins
46
Whats the action of Coumarin
Anticoagulant - Warfarin
47
What products is Coumarin added to?
Tobacco Products Artificial Vanilla Rodent Pesticide
48
Natural Food sources of Coumarin?
``` Beans Sweet clover grass lavender Licorice Bison Grass Apricots Cherries Strawberries Cinnamon Dan Quai Vanilla Grass ```
49
What Phytonutrient is part of the onion family?
Organosulfurs
50
2 classes of Organosulfurs?
Allium Ally Sulfides
51
Food Sources for Organosulfurs
``` Onions Leeks Chives Scallions Shallots Garlic ```
52
Actions of Organosulfurs
``` Prevent stomach and colon cancer Prevent colds Blood Circulation Lower High Bp Prevent Diabetes Fight Fatigue and Insomnia Helps with sterilization ```
53
What Phytonutrient helps with lowering Cholesterol?
Pytosterols
54
In what foods do Pytosterols naturally occur?
``` Vegetable oil Corn oil Sea buckthorn Soya bean oil Margarine/butter Cereals ```
55
Steroid Alcohols found in food additives, medicine and cosmetics are a part of of what Phytonutrient?
Pytosterols
56
2 Types of Vit A
Retinol: animal by-products, liver, eggs, cod liver oil, butter B-Carotene (Pro Vitamin A) - Body converts into Vitamin A
57
What is Carotenemia
Too much intake of carrots Skin starts to turn orange
58
Signs of a Vit A Deficiency?
Dry skin | Dry Itchy eyes
59
Benefits of Vit A in TCM
``` Brightens eyes Supplements Blood Fills Essence Clear heat in blood Deficient Heat ```
60
What Vitamin is Good for people with MS?
Vitamin D
61
2 Actions of Vitamin D
Calcium/Phosphorous Absorption Calcium Metabolism
62
Benefits of Vit D in TCM
Supplements kidneys Strengthens Kidney yang Quiets fetus Good for sinews/tendons
63
Actions of Vit E
``` Anticoagulant Protects Vit A and C Protects Fatty Acids and Red Blood Cells Boost Immune System Good for preventing Cardiovascular disease ```
64
Which Vitamin do you loose around 70% of it in your feces?
Vit E
65
Benefits of Vit E in TCM
Nourish Blood Supplement Yang Strengthen Sinews and bones
66
Food Sources for Vit E
Vegetable oil Nuts Seeds Veg/Fruit
67
Main Action of Vit K
Blood Clotting
68
Food Sources of Vit K
Herbs: parsley, sage, coriander, curry, chilli, paprika, oregano, basil, cayenne Dark leafy greens, broccoli, asparagus Prunes
69
Benefits of Vit K in TCM
Stops Bleeding | Secures and astringes the lungs and Lrg Intestine
70
3 Types of Vit K and what are their sources?
Vit K1 is in natural foods Vit K2 is in Intestional bacteria Vit K3 is synthetic
71
What type of Vit is injected into a new born for HDNB (Hemmoragic disease of a newborn)?
Vit K1
72
Whats another name for Vit B1
Thiamin
73
Actions of Vit B1
Key metabolic processes in the nervous system, muscles and blood cells Nervous disorders Alcoholic Imbalances
74
Benefits of Vit B1 Thiamin in TCM
``` Rectifies Qi Courses Liver Fortify Spleen Dry Dampness Stops Pain ```
75
Food sources of Vit B1
Whole Grains Brown Rice Seafood
76
Another name for Vit B2
Riboflavin
77
Actions of Vit B2
Body Energy | Benefits skin, nails, hair
78
Benefits of Vit B2 in TCM
Supplement Kid Nourish Liver Boost Stomach Promotes Fluid
79
What B Vit is easily destroyed by sunlight and needs to be kept in a cool dark place?
Vit B2
80
Food Sources of Vit B2
Eggs Dark green veg enriched products
81
Another name for Vit B3
Niacin
82
Actions of Vit B3
``` Synthesize sex hormones Help Nervous System Prevent and Treat Schizophrenia Detox body of pollutants and drugs Decrease blood cholesterol Prevent heart disease ```
83
Benefits of Vit B3 in TCM
Sooth liver Harmonize Stomach Fortify and tonify Spleen Clear Stomach heat
84
Food sources of Vit B3
``` Meat Fish Poulty peanuts nuts enriched grain ```
85
Another Name for Vit B5
Pantothenic Acid
86
Actions of Vit B5
``` Maintain growth/health of nervous system Boost Energy Increase Immune Response Decrease effects of stress on body Helps with brain functioning ```
87
What Vitamin is Added to Sports Drinks
Vit B5 - Pantothenic Acid
88
Benefits of Vit B5 in TCM
``` Courses Liver Tonify Qi Supplement Spleen Harmonize Stomach Clear Heat Resolves Depression ```
89
Food Sources of Vit B5
``` Egg Liver Kidney Meat Whole grain Legumes Made in Intestional Bacteria ```
90
If a younger fit patient who works out a lot comes in and has stomach problems what should you ask?
If their supplementing with Vit B5
91
Most important B Vitamin for the Immune System
Vit B6
92
Whats another name for Vit B6
Pyridoxine
93
Actions of Vit B6
``` Antibody Production Increase WBC Absorb Vit B12 Increase the Immune System Prevent Skin Inflammation Helps with PMS/Menopause Symptoms ```
94
What are some signs if you have a Vit B6 Def
Mouth Cracks | Dermatitis
95
Benefits of Vit B6 in TCM
Coarses Liver Tonify Qi Clear St Heat Clear Damp Heat in GB
96
Food sources of Vit B6
Pork Whole grains Legumes Green Leafy Veg
97
Another name for Vit B9
Folic Acid
98
Actions of Vit B9
Division of Body Cells | Utilization of sugar and amino acids
99
Benefits of Vit B9 in TCM
Benefit Essence
100
What disease does Folic Acid prevent in the First Trimester of Pregnancy
Spina Bifida
101
Another name for Vit B12
Cobalamin
102
What Vit is the only one to contain essential minerals?
vit B12
103
Only food source of Vit B12
Meat Products
104
Actions of Vit B12
Healthy metabolism of brain tissue If def can cause brain damage, anaemia and neurological problems
105
Benefits of Vit B12 in TCM
Tonify Qi Nourish Blood Stops Bleeding
106
Whats a great Vitamin for Bells Palsy
Vit B 12 - Cobalamin
107
Another name for Vit H
Biotin ~ Co-Enzyme R
108
Action of Vit H
Metabolism of Fats
109
Benefits of Vit H in TCM
Nourishes Blood Tonify Heart Quiet/calm Shen Soothes Liver
110
What Depletes Vit H?
Alcohol | Antibiotics
111
Food sources of Vit H
``` Egg yolk Milk Veggies Liver Kidney Intesine Bacteria ```
112
What are the 17 Essential Minerals
``` Iron Magnesium Calcium Manganese Copper Potassium Chromium Sodium Selenium Zinc Phosphorous Sulfur Chloride Fluoride/Chlorine Nickel Iodine Molybdenum ```
113
What 2 things happens if we are mineral def?
Energy loss Premature Aging
114
Another name for Vit C
Ascorbic Acid
115
Actions of Vit C
Absorption of Iron | Utilization of Iron
116
Whats the recommended daily dose of Vit C
60 mg daily Higher if a smoker. Smokers deplete 25 mg per cigarette!
117
What depletes Vit C
``` Smoking Stress Infection Antibiotics After an accident/injury ```

Nutrition (14 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions