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Nutrition > Week One > Flashcards

Week One Flashcards

1
Q

Fat soluble Vitamins

A

A
D
E
K

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2
Q

Water Soluble Vitamins

A

B- Complex

C

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3
Q

Two main trace minerals?

A

Selenium

Zinc

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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
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5
Q

8 Kinds of Phytonutrients

A
  1. Carotenoids
  2. Coumarins
  3. Flavonoids
  4. Indoles
  5. Lignans
  6. Isoflavones
  7. Organosulfurs
  8. Phytosterols
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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
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7
Q

What are the two types of vitamins?

A

Water soluble

Fat soluble

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8
Q

What are Free Radicals

A

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

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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.

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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

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11
Q

Examples of Problems if Selenium is Deficient

A 
Male Infertility
Decreased Immunity
Hair loss
Chest pains
Impaired thyroid function, promote hypothyroidism
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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

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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
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14
Q

SSX of excess selenium

A

Blackened fingernails

Garlic like odour on the breath and skin

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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

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16
Q

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

A

Zinc

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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
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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
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19
Q

Food sources of Zinc

A 
Meat
Oysters
Eggs
Whole grains
Mushrooms
Brewers yeast
Pumpkin seeds
Nuts, almonds, pecans, peanuts
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20
Q

Recommended daily dose of Zinc

A

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

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21
Q

Risks of high doses of Zinc

A

Above 150 mg a day

Nausea
Vomiting
Diarrhea

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22
Q

What are the 2 Classes of Carotenoids

A

Xanthophylls

Carotenes

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23
Q

3 Types of Xanthophylls

A

Lutein

Zeaxanthin

Astaxanthin

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24
Q

Which class of Carotenoids have a molecule containing O2?

A

Xanthophylls

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25
Q

What are the 3 types of Carotenes?

A

Alpha Carotene

Beta Carotene

Lycopene

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26
Q

Which Carotenoids have an O2 free molecule?

A

Carotenes

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27
Q

How many types of Carotenoids are there and what are the main colors of food sources?

A

over 600 known types

Red, yellow, orange foods

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28
Q

What do Xanthophylls do?

A

Protect macular region of the retina

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29
Q

Food sources for Astaxanthin

A

Shrimp

Salmon

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30
Q

What food sources provide lutein and zeaxanthin?

A

Corn
Spinach
Leafy greens
Kale

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31
Q

In what food is Lycopene found?

A

Tomatoes

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32
Q

Whats another term for Flavonoids?

A

Bioflavonoids

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33
Q

What food sources provide flavonoids?

A

Deep Red and Blue Pigment foods such as fruit, wine and teas

Blueberries, cranberries, red beans, red wine

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34
Q

Actions of Flavonoids

A

Antinflammatory
Protects against sunlight
Age related degenerative diseases
Prevents against heart disease

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35
Q

3 Types of supplements with Flavonoids

A

Gingko Biloba
Grape seed extract
Quercertin: Apple, tea, onion, nuts, berries, cabbage, cauliflower

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36
Q

What is the action of Isoflavones?

A

Prevent hormone related cancers

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37
Q

What are Isoflavones good for?

A

Menopause
Osteoperosis
Hot Flashes

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38
Q

Another name for Isoflavones?

A

Genistein

Phytoestrogen’

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39
Q

Food sources for Isoflavones?

A

Soya beans

Chickpeas

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40
Q

Food Sources for Lignans

A

Sesame Seeds

Flaxseed

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41
Q

Lignans Actions

A

Anti Tumor

Anti Estrogenic

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42
Q

What diseases do Lignans prevent?

A

Colon and Breast Cancer

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43
Q

What is the number one Pytonutrient recommended by National Cancer Institute?

A

Indoles

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44
Q

What are the two classes of Indoles

A

Brassica - Cruciferous veggies
Broccoli, kale, turnip, Brussel sprouts, cabbage, cauliflower

Dithiolthines - Anti Cancer Properties ie: Breast and prostate cancer

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45
Q

Whats an Illegal Pytonutrient to add to food?

A

Coumarins

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46
Q

Whats the action of Coumarin

A

Anticoagulant - Warfarin

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47
Q

What products is Coumarin added to?

A

Tobacco Products
Artificial Vanilla
Rodent Pesticide

48
Q

Natural Food sources of Coumarin?

A 
Beans
Sweet clover grass
lavender 
Licorice
Bison Grass
Apricots
Cherries
Strawberries
Cinnamon
Dan Quai
Vanilla Grass
49
Q

What Phytonutrient is part of the onion family?

A

Organosulfurs

50
Q

2 classes of Organosulfurs?

A

Allium

Ally Sulfides

51
Q

Food Sources for Organosulfurs

A 
Onions
Leeks
Chives
Scallions
Shallots
Garlic
52
Q

Actions of Organosulfurs

A 
Prevent stomach and colon cancer
Prevent colds
Blood Circulation
Lower High Bp
Prevent Diabetes
Fight Fatigue and Insomnia 
Helps with sterilization
53
Q

What Phytonutrient helps with lowering Cholesterol?

A

Pytosterols

54
Q

In what foods do Pytosterols naturally occur?

A 
Vegetable oil
Corn oil
Sea buckthorn
Soya bean oil
Margarine/butter
Cereals
55
Q

Steroid Alcohols found in food additives, medicine and cosmetics are a part of of what Phytonutrient?

A

Pytosterols

56
Q

2 Types of Vit A

A

Retinol: animal by-products, liver, eggs, cod liver oil, butter

B-Carotene (Pro Vitamin A) - Body converts into Vitamin A

57
Q

What is Carotenemia

A

Too much intake of carrots

Skin starts to turn orange

58
Q

Signs of a Vit A Deficiency?

A

Dry skin

Dry Itchy eyes

59
Q

Benefits of Vit A in TCM

A 
Brightens eyes
Supplements Blood
Fills Essence
Clear heat in blood
Deficient Heat
60
Q

What Vitamin is Good for people with MS?

A

Vitamin D

61
Q

2 Actions of Vitamin D

A

Calcium/Phosphorous Absorption

Calcium Metabolism

62
Q

Benefits of Vit D in TCM

A

Supplements kidneys
Strengthens Kidney yang
Quiets fetus
Good for sinews/tendons

63
Q

Actions of Vit E

A 
Anticoagulant
Protects Vit A and C
Protects Fatty Acids and Red Blood Cells
Boost Immune System
Good for preventing Cardiovascular disease
64
Q

Which Vitamin do you loose around 70% of it in your feces?

A

Vit E

65
Q

Benefits of Vit E in TCM

A

Nourish Blood
Supplement Yang
Strengthen Sinews and bones

66
Q

Food Sources for Vit E

A

Vegetable oil
Nuts
Seeds
Veg/Fruit

67
Q

Main Action of Vit K

A

Blood Clotting

68
Q

Food Sources of Vit K

A

Herbs: parsley, sage, coriander, curry, chilli, paprika, oregano, basil, cayenne

Dark leafy greens, broccoli, asparagus

Prunes

69
Q

Benefits of Vit K in TCM

A

Stops Bleeding

Secures and astringes the lungs and Lrg Intestine

70
Q

3 Types of Vit K and what are their sources?

A

Vit K1 is in natural foods

Vit K2 is in Intestional bacteria

Vit K3 is synthetic

71
Q

What type of Vit is injected into a new born for HDNB (Hemmoragic disease of a newborn)?

A

Vit K1

72
Q

Whats another name for Vit B1

A

Thiamin

73
Q

Actions of Vit B1

A

Key metabolic processes in the nervous system, muscles and blood cells

Nervous disorders

Alcoholic Imbalances

74
Q

Benefits of Vit B1 Thiamin in TCM

A 
Rectifies Qi
Courses Liver
Fortify Spleen
Dry Dampness
Stops Pain
75
Q

Food sources of Vit B1

A

Whole Grains

Brown Rice

Seafood

76
Q

Another name for Vit B2

A

Riboflavin

77
Q

Actions of Vit B2

A

Body Energy

Benefits skin, nails, hair

78
Q

Benefits of Vit B2 in TCM

A

Supplement Kid
Nourish Liver
Boost Stomach
Promotes Fluid

79
Q

What B Vit is easily destroyed by sunlight and needs to be kept in a cool dark place?

A

Vit B2

80
Q

Food Sources of Vit B2

A

Eggs
Dark green veg
enriched products

81
Q

Another name for Vit B3

A

Niacin

82
Q

Actions of Vit B3

A 
Synthesize sex hormones
Help Nervous System
Prevent and Treat Schizophrenia 
Detox body of pollutants and drugs
Decrease blood cholesterol
Prevent heart disease
83
Q

Benefits of Vit B3 in TCM

A

Sooth liver
Harmonize Stomach
Fortify and tonify Spleen
Clear Stomach heat

84
Q

Food sources of Vit B3

A 
Meat
Fish
Poulty
peanuts
nuts
enriched grain
85
Q

Another Name for Vit B5

A

Pantothenic Acid

86
Q

Actions of Vit B5

A 
Maintain growth/health of nervous system
Boost Energy
Increase Immune Response
Decrease effects of stress on body
Helps with brain functioning
87
Q

What Vitamin is Added to Sports Drinks

A

Vit B5 - Pantothenic Acid

88
Q

Benefits of Vit B5 in TCM

A 
Courses Liver
Tonify Qi
Supplement Spleen
Harmonize Stomach Clear Heat
 Resolves Depression
89
Q

Food Sources of Vit B5

A 
Egg 
Liver
Kidney
Meat
Whole grain
Legumes
Made in Intestional Bacteria
90
Q

If a younger fit patient who works out a lot comes in and has stomach problems what should you ask?

A

If their supplementing with Vit B5

91
Q

Most important B Vitamin for the Immune System

A

Vit B6

92
Q

Whats another name for Vit B6

A

Pyridoxine

93
Q

Actions of Vit B6

A 
Antibody Production
Increase WBC
Absorb Vit B12
Increase the Immune System
Prevent Skin Inflammation
Helps with PMS/Menopause Symptoms
94
Q

What are some signs if you have a Vit B6 Def

A

Mouth Cracks

Dermatitis

95
Q

Benefits of Vit B6 in TCM

A

Coarses Liver
Tonify Qi
Clear St Heat
Clear Damp Heat in GB

96
Q

Food sources of Vit B6

A

Pork
Whole grains
Legumes
Green Leafy Veg

97
Q

Another name for Vit B9

A

Folic Acid

98
Q

Actions of Vit B9

A

Division of Body Cells

Utilization of sugar and amino acids

99
Q

Benefits of Vit B9 in TCM

A

Benefit Essence

100
Q

What disease does Folic Acid prevent in the First Trimester of Pregnancy

A

Spina Bifida

101
Q

Another name for Vit B12

A

Cobalamin

102
Q

What Vit is the only one to contain essential minerals?

A

vit B12

103
Q

Only food source of Vit B12

A

Meat Products

104
Q

Actions of Vit B12

A

Healthy metabolism of brain tissue

If def can cause brain damage, anaemia and neurological problems

105
Q

Benefits of Vit B12 in TCM

A

Tonify Qi
Nourish Blood
Stops Bleeding

106
Q

Whats a great Vitamin for Bells Palsy

A

Vit B 12 - Cobalamin

107
Q

Another name for Vit H

A

Biotin ~ Co-Enzyme R

108
Q

Action of Vit H

A

Metabolism of Fats

109
Q

Benefits of Vit H in TCM

A

Nourishes Blood
Tonify Heart
Quiet/calm Shen
Soothes Liver

110
Q

What Depletes Vit H?

A

Alcohol

Antibiotics

111
Q

Food sources of Vit H

A 
Egg yolk
Milk
Veggies
Liver
Kidney
Intesine Bacteria
112
Q

What are the 17 Essential Minerals

A 
Iron
Magnesium
Calcium
Manganese
Copper
Potassium
Chromium
Sodium
Selenium
Zinc
Phosphorous
Sulfur
Chloride
Fluoride/Chlorine
Nickel
Iodine
Molybdenum
113
Q

What 2 things happens if we are mineral def?

A

Energy loss

Premature Aging

114
Q

Another name for Vit C

A

Ascorbic Acid

115
Q

Actions of Vit C

A

Absorption of Iron

Utilization of Iron

116
Q

Whats the recommended daily dose of Vit C

A

60 mg daily

Higher if a smoker. Smokers deplete 25 mg per cigarette!

117
Q

What depletes Vit C

A 
Smoking
Stress
Infection
Antibiotics
After an accident/injury

Nutrition (14 decks)

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