Lesson 7 Flashcards
(187 cards)
1
Q
what are the non energy yielding nutrients ?
A
vitamins and minerals
2
Q
what are the 4 fat soluble vitamins ?
A
A, D, E, K
3
Q
how do our cells metabolize micronutrients for energy ?
A
they do not
4
Q
what is nutrient density?
A
nutrient dense foods have more micronutrients / kcal
5
Q
what is a micronutrient ?
A
needs less than 1g a day
6
Q
micronutrients can lower risk of CVD and cancer, true or false ?
A
true
7
Q
what is the AI for alpha-linolenic acid (omega 3) ?
A
- 6 g/day for men
1. 1 g/day for women
8
Q
what is the RDA for threonine ?
A
46g
9
Q
what is threonine ?
A
an essential amino acid
10
Q
what are foods rich in threonine ?
A
lean beef, soy, pork, chicken, cheese, shellfish, nuts
11
Q
what is the RDA for thiamin ?
A
1.1 mg
12
Q
what foods have thiamin (B1)?
A
beef, liver, nuts
often foods are fortified w it in rice, pasta
13
Q
what is the RDA for riboflavin?
A
1.1 mg
14
Q
what foods have riboflavin (B2)?
A
beef liver, lamb
15
Q
what is the RDA for niacin ?
A
14 mg
16
Q
what foods have niacin (B3)
A
yeast, bran, liver, tuna
17
Q
what is the RDA for folate ?
A
400 micrograms
18
Q
what is the RDA for calcium ?
A
1000 mg
19
Q
what are foods high in calcium
A
milk, kale, sardines
20
Q
what is the RDA for chromium ?
A
25 micrograms
21
Q
what foods have chromium?
A
yeast, broccoli, wheat
22
Q
how is vitamin structure different from macronutrients ?
A
no chains of repeated nutrients. mostly C, H, O, sometimes N and S
23
Q
what are the 4 natural sources of vitamins ?
A
plants, animals, fungi, and bacteria
24
Q
are mushrooms nutrient dense ?
A
yes !
25
how are vitamins made in lab ?
by chemists using microbes ?
26
what is enrichment ?
adding nutrients lost during refinement
27
what is fortification ?
supplementation of nutrients to food that were not originally present or present in insignificant amount, to reduce risk of specific deficiency diseases
28
how are vitamins usually classed ?
by solubility
29
what are the 2 water soluble vitamins
B and C
30
where are fat soluble and water soluble vitamins stored in food ?
in different parts of the food
31
how are fat soluble vitamins transported ?
require transport proteins
32
how are fat soluble vitamins excreted ?
no, they are usually stored with fat
33
how are water soluble vitamins usually stored ?
they are not, kidneys remove excess in urine
34
how often do we need water soluble vitamins ?
frequently, 1-3 days
35
how often do we need fat soluble vitamins ?
in periodic doses (weeks or months)
36
how are fat soluble vitamins absorbed ?
taken into chylomicron and stored in fatty tissue
37
why can fat soluble vitamins cause toxicity ?
bc they are less likely to be excreted in urine due to their solubility so they can accumulte in the body
38
what are the 8 factors deciding the absorption of vitamins
they depend on physiological need
- age
- gender
- diet
- pregnant/lactating
also
- method of preparation
- combination of foods you are
- method of origin (synthetic, etc)
- function
39
does processed food always become less nutrient dense ?
no, eg tofu
40
what are the 2 forms of vitamin A
retinols ( that we absorb from animal foods, and then can become retinal or retinoic acid)
beta-carotene (carotenoid pigment), a precursor to retinol
41
is chlorophyll a carotenoid ?
yes
42
what vegetables have high vitamin A
carrots, spinach, kale
43
explain relationship btwn carotene and retinol
12 micrograms of carotene give one microgram of retinol
44
how is the vitamin content of vit A expresed ?
retinol activity equivalet
45
does cooking increase or decrease bioavailabiliity of carotene ?
increase, so raw isn't always better
46
since beta-carotene is lipid soluble, when will its bioavailability increase ?
if sauteed in butter or oil
47
what meats contain the most retinol (vit A) ?
cooked liver, fish oil
48
do we need to eat high vit A everyday
no bc they are stored in the body
49
why do pregnant women have to limit their vit A consumption by eating liver only once every 2 weeks
vit A stored in liver
| is a teratogen in large doses, causing fetus malformation
50
what are the functions of vit A (3)
cell differentiation, vision, and antioxidant function?
51
what 3 products are fortified with vit A?
1% and 2% milk
and margarine
(lost when fat is removed)
52
how does vit A aid cell differentiation ?
maintains healthy cells in mucous membrane epithelial cells, maintains their function and structure
53
due to vit A aiding cell differentiation, what are signs of vit A deficiency? (3)
increase rate of infection
keratinization of skin
permanent blindness
54
how is vit A involved in vision ?
transforms light into nerve impulses that inform the brain
| the retina cells contain retinal (vit A) which needs to change shape from cis to trans to communicate info in brain
55
which form of vitamin A does the eye need ?
retinal
56
what do antioxidants do ?
donate electrons to free radicals
57
how many carotenoids are there ? how many work as vit A
600
| 50 are vit A
58
what are 3 antioxidant carotenoids ?
lutein, zeaxanthin, lycopene
59
what are the three things needed to make vitamin D ?
sunlight, cholesterol, body heat
60
what blocks us from synthesizing vitamin d?
sunscreen, pollution, tall buildings, clothing
61
is vitamin D common in foods ?
no
62
what is the AI in vitamin D?
600 IU
63
which food with one serving can get us to our full needed amount of vitamin D?
none
| most foods don't have it or have low amounts, which is why food is fortified with it
64
which foods will have more vitamin D?
lipid rich foods
65
what are the three roles of vit D?
bone development, cell growth, cancer fighting
66
which form of vitamin D do we get from the sun?
previtamin D3
67
what form of vitamin D do you get from animal diet ?
D3
68
what form of vitamin D do you get from plant diet ?
D2
69
what is another word for D3?
calciol
70
which form of vitamin D is found in the liver ?
calcidiol (from calciol)
71
which form of vitamin D is found in the kidneys ?
calcidiol from liver becomes CALCITRIOL
72
when calcium is needed, what happens to vit D forms ?
vitamin D is activated in kidneys
73
what is the active form of vitamin D?
calcitriol
74
how does vitamin D affect calcium ?
it increases the bioavailability of calcium
75
when vit D is lacking, what is the % of calcium absorbed ?
10-15%
76
with vit D, what does calcium absorption increase to?
80%
77
how does vit D deficiency affect bone growth?
cells can't deposit enough calcium to produce strong bone tissue
78
what is vit D insufficiency called
rickets
79
what is the main sign of rickets ?
bowed legs
80
why do vit D deficient kids have bowed legs ?
rickets, means they have trouble carrying their upper body bc bones not strong enough
81
what is the adult form of rickets ?
osteomalacia: bones become increasingly soft, flexible, and deformed
82
what happens from too much vit D?
too much calcium.. it's deposited in soft tissues of body, including arteries and kidneys, causing damage
83
how can you overuse vit D?
supplements
84
what do free radicals damage?
the lipid bilayer
85
what is the main fat-soluble antioxidant found in cells ?
vitamin E
86
what kinds of foods it vit E found in ?
polyunsaturated vegetable oils, nuts, seeds
87
what is vit E used in at the supermarket ?
packaged foods to extend shelf life
88
what 2 diseases does vit E reduce the risk of ?
cancer and CVD
89
what happens if you are vit E deficient ?
RBC break open, and free radicals destroy LDL
90
what does vit K do ?
synthesis of blood clotting factors
91
about half of our vit K requirement is made where ?
in large intestine by bacteria
92
what age is more likely for vit K deficiency?
infants
93
why are infants more prone to vit K deficiency?
bc their large intestine is sterile, and there is no vit K in breast milk
94
what condition are infants prone to ?
Vit K Deficiency Bleeding
95
how are babies protected against bleeding to death?
vit K shot at birth
96
which vitamin deficiency will cause us to lack energy, despite adequate glucose ?
B
97
what vitamin supports generation of energy from macros ?
B
98
what are the 8 forms of vitamin B ?
```
Biotin
Folate
Niacin
Panthothenic acid
Thiamin
Riboflavin
Vitamin B6
Vitamin B12
```
99
what is the common feature of B vitamins?
they bind to coenzymes
100
what are coenzymes ?
small molecules that bind to enzymes to activate them
101
what is the word for B1 ?
thiamin
102
what Asian food is thiamin found in ?
rice bran (brown rice)
103
what is Beriberi ?
a disease caused by eating white rice without bran, developed in China from their diet
104
who can develop Beriberi symptoms ?
mostly poor people and prisoners at risk, but also chickens feeding on leftovers from prisoner's plates
105
what are the three main symptoms of Beriberi
weakness, memory loss, weight loss
106
what is Wernicke-Korsakoff
a neurological disorder typically associated with chronic alcoholism, caused by a deficiency of thiamin
(alcohol-related dementia)
alcohol prevents absorption of thiamin = brain damage
107
what is B2's name ?
riboflavin
108
is riboflavin deficiency rare ?
yes
109
what are 3 deficiency symptoms of riboflavin (B2)
weakness, inflamed tongue, sores on edges of lips
110
what causes riboflavin to breakdown ? how does this affect milk packaging ?
exposure to light, so milk stored in cardboard or opaque containers
111
30 min of UV light will destroy what % of riboflavin (B2) ?
30%
112
what is B3's name ?
niacin
113
what aa leads to niacin ?
tryptophan
114
`1 mg of niacin = mg tryptophan ?
60 mg tryptophan
115
where do we get niacin from ?
diet, and tryptophan
116
what is the niacin (B3) deficiency disease ?
pellagra
117
what are the three symptoms of pellagra ?
B3 (niacin) deficiency
Dementia
Dermatitis
Diarrhea
118
what is the difference between pellagra in US and in Mexico?
poor in US were eating corn with low bioavailability for niacin
Mexico: corn soaked in lime which helped free niacin from protein
119
why is B6 so important
coenzyme for 100 enzymes
120
which vitamin B is toxic in large amounts ?
B6
121
what are B6's main 3 roles ?
energy metabolism, aa metabolism, heme synthesis
122
which vitamin is necessary for making non-essential aa ?
B6
123
without which vitamin do all aa become essential ?
B6
124
vitamin B6 is crucial for what B3 (niacin) reaction?
converting tryptophan to niacin
125
how is B6 crucial to aa metabolism (2) ?
```
converts tryptophan to niacin
converts homocysteine (toxic) to cysteine
```
126
what are the three vitamin that participate in homocysteine metabolism ?
folate, B6, B12
127
what is homocysteine ?
an intermediate product between methionine (essential aa) and cysteine (non essential)
128
what does B12 and folate do in homocysteine metabolism ?
convert homocysteine back to methionine to prevent it from accumulating
129
why does homocysteine contribute to CVD?
causes irritation and inflammation of blood vessels
130
what is the onset of CVD
inflammation of blood vessels
131
what is the structure of hemoglobin ?
4 polypeptides
132
what is heme ?
the nonprotein portion of hemoglobin which holds iron
133
what is heme found in ?
only animal sources, such as eggs and meat
134
which vitamin is required for heme synthesis ?
B6
135
what blood condition happens without B6?
megaloblastic anemia (compromised ability of RBC to carry oxygen)
136
what are symptoms of anemia ?
fatigue to cardiac arrest
137
what are three roles of folate ?
DNA metabolism
energy metabolism
aa metabolism
138
what is the main role of folate ?
DNA metabolism
139
folate deficiency affects which age mostly ?
embryonic development
140
folate deficiency causes which 2 defects ?
spina bifida; protrusion of spinal cord outside
| anencephaly: brain malformed or missing
141
carrying twins, at risk of which deficiency ?
folate
142
what is fortified with folic acid ?
wheat flour
143
with folic acid fortification in wheat flour, what has happened to rates of neural tube defects ? homocysteine? CVD
neural tube defects ? decrease
homocysteine? decrease
CVD? stayed the same
144
what vit is necessary for nerve cells ?
vitamin B12
145
which deficiency would lead to degeneration of spinal cord ?
B12 (maintains myelin sheaths)
146
how is B12 found in food which reduces its bioavailability?
with proteins preventing its absorption
147
what releases B12 from its food ?
HCl and pepsin in stomach
148
which vitamin has a higher bioavailability synthetic than natural ?
B12
149
in stomach, what happens to B12 ?
HCl and pepsin release it from its protein, and then it binds to intrinsic factor (protein produced by stomach cells)
150
what happens to B12 once it leaves stomach?
in B12/intrinsic factor complex, reaches ileum where it is absorbed
151
even with supplements, what is the limiting factor to B12 absorption ?
intrinsic factors
152
what is pernicious anemia ?
intrinsic factor absence: not being produced, or wrong shape
153
which age group is B12 deficient ?
over 50 yrs
154
what is the treatment for pernicious anemia ?
B12 deficiency: monthly injections of B12 or nasal gels/sprays
155
what 2 vitamin B are abundant in food ?
panthotenic acid and biotin
156
which vit B can be made partly by bacteria ?
biotin
157
what is vit C deficiency called ?
scurvy
158
which foods can cure scurvy ?
fruits w ascorbic acid (citrus fruits)
159
how is vit C related to protein ?
crucial for synthesis of collagen
160
without vit C, what happens to protein ?
collagen stops providing structural support, starts being like gelatine
161
what are the two vitamin antioxidant ?
C (water soluble) and E (lipid soluble)
162
what population is encouraged to increase vit C intake ?
smokers (antioxidant properties)
163
which vitamins play essential role in energy metabolism ?
vit B
164
which 4 vitamins affect blood health?
B12, B6, folate, vit K
165
which vitamin affects vision ?
vit A
166
which 3 vitamins affect aa metabolism ?
folate, B6, B12
167
which 4 vitamins affect growth and development
vitamin A
vitamin D
folate (fetal development)
B12 (neural health)
168
what 2 vitamins affect DNA metabolism ?
folate
| B12
169
what two vitamins affect bone health
vit C, vit D
170
what are the three vitamins affecting antioxidants ?
carotenoids,
C
E
171
are vitamins organic ?
yes
172
are minerals organic ?
no
173
what are provitamins ?
form of vitamin which is inactive, often found in food
174
why are vitamins destroyed in processing ?
bc they are organic
175
what can destroy thiamin in food
prolonged heating
176
can refrigeration slow degradation of vitamins ?
yes
177
what is calbindin ?
a calcium binding protein which needs vit D
178
in rickets, what happens to ribs
beaded ribs
179
why is vit D deficiency common in old age ?
skin, liver, kidneys lose capacity to activate vit D, and drink no or little milk, and stay indoors
180
what is the main risk of vit D toxicity?
kidney stones, calcification in blood vessels which may cause death
181
what is hypercalcemia ? does it develop from diet ?
high blood calcium, can develop from vit D toxicity but NOT from high calcium intake
182
what are the best natural sources of vit D?
oily fish
183
in rickets, what happens to the head?
closing of the fontanel is delayed
184
how does fiber prevent mineral absorption ?
traps them and carries them out of the body
185
which 2 naturally occurring compounds can prevent mineral absorption and how ?
phytates and oxalates chemically "bind" or combine with minerals which prevent their absorption
186
how do you prevent vitamin and mineral loss in vegetables during washing ?
rinse fruits and vegetables before cutting
187
what happens in the skin when our body absorbs sunlight?
the skin contains 7-dehydrocholesterol which will absorb the sunlight and make previtamin D3 with the UV rays.
