Foods And Nutrition - Vitamins And Minerals Flashcards Preview

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Flashcards in Foods And Nutrition - Vitamins And Minerals Deck (41)
0

Food sources of minerals (6)

Fruits

Vegetables

Milk

Whole-grain breads

Cereals

Legumes

1

Unlike carbohydrates, fats, and proteins...

Vitamins DO NOT provide energy (calories)

2

Function of vitamins in the body (3)

Helps regulate the many chemical processes in the body

13 different vitamins are required each day for good health

Vitamins are separated into two types: fat soluble and water soluble vitamins

3

Fat soluble vitamins (6)

A

D

E

K

Requires fat for the stomach to allow them to be carried into the blood stream for use (absorption)

Can be stored in the body for later use

4

Water soluble vitamins (3)

Vitamins c and B-complex

Requires water for absorption

Easily absorbed and passed through the body as waste

5

Vitamin A food sources (5)

Food sources:
- dark green leafy vegetables
- deep yellow and orange fruits and vegetables
- liver
- milk
- cheese and eggs

6

Vitamin A functions in the body (3)

Functions in the body
- helps keep skin and hair healthy
- aids in night vision
- plays a role in developing strong bones and teeth

7

What happens when vitamin A is ingested straight?

It can be controlled by the body

8

Vitamin tablets

Over supplementation can be extremely toxic resulting in fatigue, weakness, severe headaches, blurred vision, insomnia, hair loss, etc.

9

Vitamin D food sources (5)

Vitamin D fortified milk

Egg and yolk

Salmon

Liver

Nonfood source: the sun (the best source)

10

Vitamin D functions in the body (2)

Helps the body use calcium and phosphorus

Plays a role in building strong bones and teeth

11

How many minutes of unexposed sun should you get each day?

5-15 minutes on your hands and arms (more if you're dark tanned)

12

Vitamin E food sources (7)

Whole grain breads and cereal

Dark green, leafy vegetables

Dry beans and beans

Nuts and seeds

Vegetable oils

Margarine

Liver

13

Vitamin E functions in the body

Helps form red blood cells, muscles, and other tissues

14

Vitamin E deficiencies are...?

Rare

15

What happens when you overdose on vitamin E?

No shown toxic effects

16

Vitamin K food sources

Dark green and leafy vegetables (such as spinach, lettuce, kale, collard greens), and cabbage

17

Function of vitamin K in the body

Helps blood to clot

18

How much vitamin K does bacteria that lives in your intestines make?

80%

19

Symptoms of vitamin K deficiency (2)

Can cause hemorrhaging (uncontrollable bleeding)

Taking antibiotics can temporarily cause loss in the ability to make vitamin K

20

Vitamin B-Complex food sources (9)

Whole grain and enriched breads and cereals

Dry beans and peas

Peanut butter

Nuts

Meats

Poultry

Fish

Eggs

Milk

21

Function of vitamin-B complex in body?

Helps the body use the energy from the foods we eat

22

How many vitamin B's create the "complex"?

8 different vitamin B's

23

Each vitamin B has a...

Name and a number associated with it

Ex. Thiamin (B-1)

24

Vitamin C cannot be stored within the body so...

Deficiencies can occur

25

Symptoms of a vitamin C deficiency? (3)

Poor appetite

Weight loss

Soreness in the joints

26

What happens if you have too much vitamin C? (2)

Increased risk of urinary stones and may cause diarrhea

27

Mineral food sources (7)

Meats

Beans

Nuts

Fruits

Vegetables

Dairy products

Grains

28

Function of minerals in the body (2)

The body depends on minerals for practically every process necessary for life

Requires 16 minerals daily

29

Minerals (5)

Calcium

Phosphorus

Magnesium

Sodium

Potassium

30

Trace minerals

Minerals that are needed in smaller amounts

31

Calcium function (3)

Combines with phosphorus to build and strengthen bones and teeth

Helps blood clot and keeps heart muscles and nerves working properly

Helps regulate the use of thee minerals in the body

32

Calcium food sources (6)

Milk

Milk products - yogurt, cheese

Whole fish

Leafy green vegetables - kale

Broccoli - spinach

Fortified foods

33

symptom of calcium deficiency?

Osteoporosis

34

Vegetables with good sources of calcium (3)

Kale

Broccoli

Spinach

35

Function of iron in the body (2)

Trace elements (very small amount)

Combines with a protein to form hemoglobin --> found in RBCs and takes oxygen from the lungs and carries it to cells throughout the body

36

Symptoms of an iron deficiency (6)

Fatigue

Irritability

Weakness

Headaches

Tendency to feel cold

Severe deficiency can lead to anemia!!

37

Food sources of iron (11)

Red meats

Fish

Liver

Poultry

Eggs

Beans

Nuts

Seeds

Raisins

Dried fruits

Fortified cereals and breads

38

Nutrient deficiency

Occurs when your body doesn't get enough nutrients

39

Symptoms of nutrient deficiencies (2)

Beginning: tiredness, difficulty sleeping or concentrating, frequent colds, and weight loss or gains

If it gets serious: it could effect the skin, eyes, and bones

40

Best way to avoid a nutrient deficiency?

Eat a well balanced diet