Exam II Review Flashcards
(122 cards)
1
Q
what is the difference between a micronutrient and a macronutrient?
A
micronutrient: needed in smaller quantities in the body
macronutrient: needed in larger quantities in the body
2
Q
which kind of nutrient is organic, and which is inorganic?
A
macronutrients are organic, and micronutrients are inorganic
3
Q
how do you preserve vitamins in foods?
A
manufacturers will either enrich (adding back lost nutrients during processing) or fortify (adding back nutrients over and above what is naturally found in food)
4
Q
what is a whole grain, and how does processing and refining affect the vitamins and minerals they contain?
A
whole grain: a grain that has all three parts (bran, germ, and endosperm) still on it. running it through a processing system can remove vitamins and minerals such as B vitamins, folate, selenium, iron, potassium, and magnesium
5
Q
what causes deficiencies in vitamins?
A
causes for vitamin deficiencies include reduced intake, decreased absorption, decreased utilization in cells, increased requirements, increased breakdown, and increased losses and secretion
6
Q
what are causes of toxicity in vitamins and minerals?
A
vitamins: excessive intake and accumulation of fat-soluble vitamins
minerals: increased addition of some minerals in processed foods (i.e. sodium being in so many processed foods)
7
Q
where can you find information to figure out if you are consuming enough vitamins and minerals?
A
you can use resources such as the the UL, AI, RDA, and other professionally-made requirements. websites such as MyPlate can be helpful as well.
8
Q
basics of vitamin a
A
- found in several forms of food
- two variations: retinoids (animal sources) and carotenoids (pigments of certain vegetables)
9
Q
what are the functions of vitamin a?
A
- night vision
- health of eyes/skin
- GDR
- immune health
- may prevent heart disease and cancer
- antioxidant (carotenoids)
- acne medications (accutane: a vitamin a derivative)
10
Q
sources of vitamin a
A
animal sources (retinoids)
- liver
- fish liver oil
- eggs
- fortified milk and yogurt
plants (carotenoids)
- yellow/orange veggies (beta-carotene)
- dark green leafy veggies (lutein and zeaxanthin)
- tomatoes (lycopene)
11
Q
vitamin recommendations
A
measured in “vitamin a activity”, and called retinol activity equivalents (RAE)
RDA: 900 micrograms RAE (men), 700 micrograms RAE (women)
12
Q
vitamin a deficiency
A
- xerophthalmia-“dry eyes”
- dry skin
- poor growth
- night blindness
- leading cause of preventable blindness in children
13
Q
vitamin a toxicity
A
- highly toxic (RETINOLS ONLY)
- UL is 3000 micrograms RAE (3x-4x RDA)
- can cause birth defects and spontaneous abortions
- enlarged livers
- bone/muscle pain, and fractures
- headaches
- hair loss
- skin changes (excessive dryness and carotenoid orange color)
14
Q
vitamin d basics`
A
- also called cholecalciferol (skin) or calciferol (fungus)
- steroid hormone
- synthesized from sunlight (UVB light, 80-100% of vitamin d needs can be met by sun exposure)
- few natural dietary sources
- needs to be activated in the liver and kidneys to be used in the body
15
Q
vitamin d functions
A
- calcium metabolism and bone health
- helps intestines absorb calcium and phosphorus
- deposits calcium in bones
- role in cell developments
- immune function and cancer prevention
- “turns on” microphages to attack foreign bodies in the body
16
Q
vitamin d sources
A
very few natural occurring sources
- fish (sardines, salmon, tilapia)
- eggs
-irradiated mushrooms
fortified foods
- vitamin d fortified milk
- fortified cereals
sunlight
17
Q
vitamin d recommendations
A
diet:
- AI: 600 IU/day (15 micrograms) for children and adults
- 800 IU/day for older adults (70+)
sun:
- expose hands, face, and arms to sunlight 2-3x a week for 5-10 minutes each time (more for darker skin)
-do not burn skin
18
Q
vitamin d defiency
A
rickets: in children
- bowed leg
- curved spine
osteomalcia: in adults
- “soft bones”
- bones lose minerals, become porous
risk: breastfed infants, those with more melanin, milk avoiders, elderly, those with minimal sun exposure
- many adults don’t get enough
19
Q
vitamin d toxicity
A
toxic in high amounts
- UL: 4000 IU (100 micrograms) per day
- hypercalcemia: over-absorption of calcium that deposits in the body.
- excess sun exposure DOES NOT cause toxicity
20
Q
vitamin e functions
A
- antioxidant: protects unsaturated fats in body and food from oxidation by fighting “free radicals”
- improves vitamin a absorption
21
Q
vitamin e sources
A
food sources:
- plant oils and plant oil products
- green leafy veggies
- nuts and seeds
- fortified breakfast cereals
22
Q
vitamin e recommendations
A
RDA: 15 mg/day for adults (many adults don’t meet this requirement)
23
Q
vitamin e deficiency
A
rare, except in premature babies
- hemolytic anemia: breakdown of cell membranes
- nerve degenerations
24
Q
vitamin e toxicity
A
UL: 1000 mg/day (1500 IU)
symptoms:
- muscle weakness
- headaches
- nausea
25
vitamin k functions
coenzymes in:
- blood clotting (koagulation)
- bone formation
26
vitamin k sources
- green leafy veggies
- synthesized by colon bacteria
27
vitamin k recommendations
men: 120 micrograms/day
women: 90 micrograms/day
28
vitamin k deficiency
rare in adults
symptoms:
- hemorrhage
- fractures
most at risk:
- infants
- fat malabsorption problems
- taking antibiotics long term
29
vitamin k toxicity
there is no known toxicity of vitamin k
30
thiamin functions
- coenzyme in energy metabolism
- RNA and DNA synthesis
- makes neurotransmitters
31
thiamin recommendations
RDA:
- men: 1.2 mg/day
- women: 1.1 mg/day
no upper limit
32
thiamin sources
- grains: whole or enriched
- pork/pork products
33
thiamin deficiencies
beriberi:
- muscle wasting, fatigue, mental disturbances
wernicke-korsakoff syndrome:
- sever neurological disturbances
-due to alcoholism
- decrease in thiamin absorption/storage in liver
- increases excretion in urine
34
riboflavin functions
helps with energy metabolism
35
riboflavin recommendations
RDA
- men: 1.3 mg/day
- women: 1.1 mg/day
36
riboflavin sources
- milk and dairy products
- destroyed in UV light (hence opaque plastic or wax paper containers for milk)
- needs to be replaced if taken out
37
riboflavin deficiency
ariboflavinosis:
- symptoms: cracks, redness of lips/corners of the mouth, swelling of the tongue and throat
38
niacin functions
- energy metabolism
- synthesis of glucose, fatty acids, cholesterol, and steroid hormones
39
niacin sources
- meats
- body is able to make it from the amino acid tryptophan
40
niacin recommendations
RDA:
- men: 16 NE/day
- women: 14 NE/day
(NE=niacin equivalent)
41
niacin deficiency
pellagra: occurred in epidemic proportions in the south (20th century)
- symptoms: fatigue, dermatitis, diarrhea, dementia, death (4 D's)
42
niacin toxicity
supplements:
- flushing, GI effects, liver damage
therapeutic doses:
- lower cholesterol
-need monitoring by a medical provider
UL for adults: 35 mg/day
43
pyridoxine functions
- role in amino acid/protein metabolism
- acts as coenzyme in glucose from glycogen
- helps in production of hemoglobin and neurotransmitters
44
pyridoxine recommendations
RDA:
- adults (19-50 year old): 1.3 mg/day
45
pyridoxine deficiency
symptoms:
- anemia
- impaired immune functions
- weakness
- dermatitis
- neurological deficiencies
46
pyridoxine toxicity
UL: 100 mg/day (in adults) ---> above UL is toxic
symptoms:
- pain/numbness
- sometimes irreversible neurological effects
47
pantothenic acid functions
- helps with energy metabolism
- synthesize fatty acids, cholesterol, steroid hormones, and neurotransmitters
48
pantothenic acid sources
- pantothen: "from all sides"
- in all food
- deficiency is rare
49
biotin functions
coenzyme in metabolism in certain lipids, carbohydrates, and amino acids
50
biotin sources
- food and bacterial synthesis in colon
- content determined for a small number of foods
- widely distributed, varying amounts
51
biotin recommendations
adults AI: 30 micrograms/day
no UL
52
biotin deficiency
deficiency is rate, except in:
- chronic alcohol abuse
- biotinidase
- omission of biotin from IV feeding
53
folate functions
- coenzyme in metabolism of certain amino acids
- helps in RNA and DNA synthesis
- role in normal cell division and development
54
folate recommendations
RDA: uses dietary folate equivalents (DFE)
- for adults: 400 micrograms DFE/day
55
folate deficiency
megaloblastic anemia
- increased risk of neural tube effects (during pregnancy)
56
folate toxicity
- UL: 1 mg (synthetic only)
- FDA regulates potency
- masks B-12 deficiency symptoms
57
cobalamin basics
absorption is finnicky:
- required stomach acids and "intrinsic factors"
58
cobalamin functions
- act as coenzyme for getting energy from amino acids and synthesis of some amino acids
- maintains neural sheath
59
cobalamin sources
- animal sources only (dairy and meat)
60
cobalamin recommendations
RDA
- adults: 2.4 micrograms/day
no UL
61
cobalamin deficiency
- megaloblastic anemia (similar to folate)
- called "pernicious anemia because it is insidious
- cognitive impairment and motor control problems (related to breakdown of myelin sheath)
62
choline basics
- essential in some life stages and health conditions (fetal and infant brain development)
63
choline functions
- intertwined with function of folate and B12
- forms neurotransmitter acetylcholine
- part of phospholipids in cell membrane
64
choline deficiency
- fat accumulated in liver
65
choline recommendations
AI: 550 mg/day
66
choline toxicity
- only through supplements
- fishy body odor
67
vitamin c functions
- coenzyme in biological reaction
- aids in hormone production (thyroid)
- aids in collagen synthesis
- antioxidant (?)
68
vitamin c recommendations
RDA:
- men: 90 mg/day
- women: 75 mg/day
UL:
- 2000 mg/day (based on GI problems)
smokers need more vitamin c (RDA + 35 mg/day)
69
vitamin c sources
fruits and veggies
70
vitamin c deficiency
- scurvy
- pinpoint bleeding/corkscrew hairs
- gingival hemorrhage
- periungual hemorrhage
- skeletal effects
at risk:
- alcoholics/drug addicts
- elderly not eating fruits and veggies
- secondhand smoke exposure
71
calcium basics
most abundant mineral in the body:
- 99% in bone and teeth
- 1% in body cells/fluid
72
calcium functions
-structure in bones and teeth
- in adults, calcium is used by bones to be continuously renewed through a process called bone remodeling
- osteoblast: bone builders
- osteoclast: bone destroyers
blood clotting
hormone secretion
muscle contraction
nerve transmission
keeping calcium levels in check
- blood calcium must be controlled
- 3 major organs: bones, small intestine, kidney
3 controlling hormones:
- vitamin d: increase Ca absorption from small intestine
- parathyroid hormone: when Ca gets too low
- calcitonin: when Ca gets too high
73
calcium sources
normal foods
- dairy products
- many leafy greens (some limited absorption)
- fortified foods
- canned fish (bones)
- some tofu, corn tortillas, almonds, and sesame seeds
supplements:
- calcium concentration: calcium carbonate > calcium citrate > calcium phosphate
- calcium citrate maleate: greatest absorbability (costs a lot of money)
74
calcium recommendations
foods:
- RDA: 1000 mg
supplements:
- 500 mg tablet 2x day
UL
- 2500 mg/day
- 2000 mg/day for 50+
75
calcium deficiency
chronic deficiency leads to:
- osteopenia: low bone mass
- osteoporosis: weak bones (break easily)
- common in post-menopausal women
- other risk: smoking, excessive drinking, inactivity, and early onset menopause/hysterectomy
76
calcium toxicity
- rare, GI tract will stop absorption
- may occur with supplements
77
phosphorus basics
in every cell in the body
78
phosphorus functions
- component of bone/cartilage
- in phospholipids, DNA, and RNA
- involved in energy metabolism
- enzyme regulation
- acid/base balance
79
phosphorus deficiency
- rare: it is absorption in protein-rich foods and food additives
80
phosphorus toxicity
- complete with calcium for absorption
- drinking more soft drinks may increase risk of osteoporosis (?)
- increased phosphorus levels affects heart, particularly in people with kidney disease
81
phosphorus recommendations
UL: 3-4 g/day (adults)
82
magnesium functions
- required in > 300 enzyme-catalyzed reactions in body
- DNA/RNA synthesis
- bone structure: 50-60% is found in bone (Ca>P>Mg)
- nerve, muscle, heart function
- insulin action
83
magnesium sources
- plant products are best (seeds + nuts)
- animal products
- hard tap water
84
magnesium deficiency
hypomagnesemia
- symptoms: heavy perspiration (vomiting/diarrhea)
- prominent in users of diuretics, alcoholics, and diabetics
85
magnesium recommendations
- UL: 350 mg/day (pharmacological only)
- 50% of US intakes below EAR
86
magnesium toxicity
- rare from diet
- seen in kidney failure
- seen in toxicity from drug use
87
sulfur functions
- component of protein (present in cysteine and methionine)
- present in thiamin and biotin
88
sodium basics
major positively charged ions in extracellular fluid
89
sodium functions
- regulate fluid balances
- regulate BP
- transmit nerve impulse
- muscle contractions
- nutrient transport
90
sodium recommendations
- AI: 1500 mg/day
- in both natural and processed food
- UL: 2300 mg/day (over consumption leads to hypertension)
91
potassium basics
primarily positively charges electrolyte within cells
92
potassium functions
- fluid balance
- cofactor for certain enzymes
- nutrient transport
- transmit nerves (including heart ones)
- counteracts excess sodium
93
potassium sources
- NOT added to food
- fresh fruits and veggies (greens, OJ, fruits, bananas)
- as sodium is added to food in processing, potassium is diluted
94
potassium deficiency
- mild forms (increased risk of heart problems)
- hypokalemia: low potassium in the body
+ usually from excess fluid loss
+ fatigue
+ muscle weakness
+ abnormal heartbeats
95
potassium toxicity
- diet is harmless with normal kidneys
- only from supplement misuse
- hyperkalemia
+ symptoms: GI upset, low/abnormal HR (can be fatal)
+ supplement needs to be watched
96
chloride
- half the mineral of NaCl
- found in extracellular fluids
- involved in fluid balance
- half of HCl
- abundant in diet with sodium
97
iodine basics
the goiter belt:
- during WWI, 64.4% of MI citizens showed signs of goiter
soils deficient in iodine
- iodine deficiency is an important global issue
in the 1920s, iodine was added to salt
- 15% of salt was iodized
98
iodine recommendations
RDA: 150 micrograms/day
UL: 1.1 mg/day
99
iodine sources
- fish
- milk
- processed grains
100
iodine functions
- component of thyroid hormone
- regulates energy metabolism and protein synthesis
101
iodine deficiency
- hypothyroidism
- cretinism
102
iodine toxicity
- decrease function of thyroid
- can develop goiter
103
iron basics
two types of iron:
- heme iron: found in body, hemoglobin, animal meats, and myoglobin)
- non heme iron
most abundant trace mineral
absorption:
- increased by meat, vitamin c, and acids
- decreased by soy proteins, phytates, polyphenols, and high calcium intakes
104
iron functions
- component of many enzymes
- important in reproduction, growth, cognition, and healing
105
iron recommendations
RDA:
- men (>19 y/o): 8 mg
- women (19-50 y/o): 18 mg (due to loss of iron from menstruation
- assumes 75% is heme iron
- RDA for vegetarian/vegans is doubled (non-heme iron)
- athletes have a 30% higher RDA
UL:
- 45 mg for adults >19 y/o
106
iron sources
- consider bioavailability of heme vs. non-heme iron
- meats are the richest source
- plants: peas, legumes, spinach, enriched/fortified grains
- using iron pans/kitchen tools can increase non-heme content of iron
107
iron deficiency
- iron deficiency anemia
- caused by blood loss, and poor intake
- high risk groups: children, pregnant or menstruating women
- symptoms: tired, out of breath, poor performance, slow cognition, and slow social development (#1 worldwide deficiency)
108
iron toxicity
- causes GI distress
- diarrhea, constipation, nausea, and vomiting
- apathy, fatigue, liver damage, immune problems
- genetic defects: hemochromatosis
- iron poisoning: unintentional death in children, GI problems, diarrhea, etc.
109
zinc functions
- cofactor in over 900 enzymes
- growth and development
- hormone activity
- night vision
- immune functions
110
zinc recommendations
RDA:
- men (>19 y/o): 11 mg
- women (>19 y/o): 8 mg
- vegetarians needs are doubled
UL:
- 40 mg/day
- excessive intake can lead to nausea, vomiting, diarrhea, copper deficiency, reduced immune functions, and altered iron function
111
zinc sources
- protein-rich diets are rich in zinc
- best sources are shellfish and meat
112
zinc deficiency
- symptoms: impaired immune functions, appetite/weight loss, stunted growth and development
- in severe deficiency: hair loss, male infertility, and diarrhea
- genetic disorder: acrodermatitis enteropathica
- at risk groups: alcoholics, elderly, vegetarians, young children
- alcohol and phytates decrease absorptions
113
ultratrace minerals
- intake requirements: >1 microgram/day
- food is the only safe source
- specific functions not yet identified
- non essential
114
what percent of body weight is made of water?
60% of the human body is water. females may have a slightly higher percent as they naturally have more body fat
115
functions of water in the body
- regulate body temperature
- transports nutrients and oxygen
- protects delicate tissues (eyes, brain, spinal cord)
- lubricates joints
- in mucus and saliva
- acts as a solvent
- removes waste
116
symptoms of water deficiency
- darker urine color
- thirst
- lethargy
- cramps
- mental health decline
- neurological symptoms (tingling in hands and feet)
117
what factors affect water needs?
- high fiber diets
- high protein diets
- fever
- diarrhea
- vomiting
- hyperhidrosis
118
what dietary components and drugs affect water needs?
- alcohol
- caffeine
- diuretic meds
119
what are the three electrolytes and their function in fluid balance?
- electrolyte: carries a + or - charge
- three main electrolytes: sodium, potassium, chloride
- maintain fluid balance (intra and extracellular fluid)
- transmit nerve impulses
- muscle contraction
- transport nutrients
120
what are the major positively charges intra and extracellular ions?
intracellular: potassium ions
extracellular: sodium ions
121
what is bioavailibility?
- proportion of a nutrient that enters the body and has an effect on the body
- interactions with vitamins and other minerals can decrease BV
- binding by plant chemicals such as phytic acid (phytate), oxalic acid (oxalate), and polyphenols
122
what is broccoli a good source of?
- calcium
- iron
- phosphorus
- potassium
- zinc
- thiamin
- riboflavin
- niacin
- vitamin a, b6, b12, d, e, and k
- folate
