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Nutralife module 1: Flashcards

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1
Q

What are the 4 nutritional cornerstones of good health?

A
  1. probiotics
  2. multivitamins/minerals
  3. antioxidants
  4. essential fatty acids
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2
Q

Why is a comprehensive multivitamin important?

A
  • vitamins & minerals are essential dietary nutrients
  • our bodies cannot synthesise these
  • they are required for normal metabolism, growth, energy, immunity and general wellbeing
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3
Q

why are multivitamins and minerals required as supplements?

A
  • very few people eat perfect diets

- nutrient levels in food can vary substantially due to different growing, processing, storing and cooking techniques

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4
Q

What are the two main categories of vitamins?

A
  • water soluble vitamins

- fat soluble vitamins

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5
Q

What are water soluble vitamins?

A
  • These are dissolved and carried through the body in water

- They may be easily lost through urine and sweat so need to be replaced daily

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6
Q

What are examples of water soluble vitamins?

A
  • Vitamin C

- B complex vitamins e.g. B1, B2, B3, B5, B6, B12, folic acid and biotin

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7
Q

What are fat soluble vitamins?

A
  • These are dissolved in fat and carried through the body by fats in the bloodstream
  • The body retains more fat than water, so these are stored more easily
  • interrupting their dietary intake has less of an effect but high intake of fat-soluble vitamins can build up to toxic levels
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8
Q

What are the B complex vitamins?

A

-family of essential nutrients which work together to play several vital roles in the body:

healthy mood
metabolism
heart function
blood cell formation

assists with stress response, mood balance and normal enzyme function

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9
Q

What are trace minerals?

A
  • minerals which are only required in small amounts (only a few mg or mcg each day)
  • when ingested these usually become part of a hormone or enzyme that regulates one of the body’s metabolic processes
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10
Q

What are examples of trace minerals?

A
  • chromium
  • copper
  • cobalt
  • iodine
  • iron
  • manganese
  • molybedenum
  • selenium
  • zinc
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11
Q

Which trace elements are low in NZ and Australian soils?

A
  • chromium
  • iodine
  • selenium
  • zinc
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12
Q

What is vitamin A?

A

Retinol which is an antioxidant

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13
Q

What is vitamin A beneficial for?

A
  • good vision
  • reproductive health
  • healthy skin, teeth and soft tissues
  • strong immunity
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14
Q

What are the key dietary sources of vitamin A?

A
  • Liver, fatty fish, fish liver oils (cod, salmon, halibut), egg yolks
  • milk, cheese
  • yellow-orange and green leafy vegetables and fruits (carrots, spinach, broccoli, pumpkin, papaya, mango, apricots, peaches)
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15
Q

What are the signs of vitamin A deficiency?

A
  • night blindness
  • frequent colds, flu and infections
  • dry mucous membranes
  • poor dental health
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16
Q

What is vitamin B1?

A

Thiamin

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17
Q

What is vitamin B1 good for?

A
  • breaking down and using proteins, fats and carbs
  • heart, muscle and nerve function
  • memory, mood and concentration
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18
Q

What are the key dietary sources of vitamin B1?

A
  • liver, pork, fish
  • fortified cereals, bread and pasta, whole grains, wheat germ, yeast
  • legumes, soy foods, nuts
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19
Q

What are the signs of vitamin B1 deficiency?

A
  • fatigue, weakness
  • poor memory
  • sleep disturbances
  • irritability
  • constipation
  • beriberi
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20
Q

What is vitamin B2?

A

Riboflavin

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21
Q

What is vitamin B2 good for?

A
  • obtaining energy from food
  • RBC function
  • vitamin B6 activation
  • reducing CV risk
  • memory, mood and concentration
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22
Q

What are the key dietary sources of vitamin B2?

A
  • organ and muscle meats, eggs,
  • milk, cheese, yoghurt,
  • whole grains, fortified breads and cereals
  • legumes, nuts
  • broccoli, avocados, sprouts
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23
Q

What are the signs of vitamin B2 deficiency?

A
  • fatigue, weakness,
  • swollen tongue
  • burning, itchy, light sensitive eyes and conjunctivitis
  • dermatitis (especially on eyelids and ears)
  • cracked lips (especially at corners of mouth)
  • hair loss
  • poor wound healing
  • poor growth in children
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24
Q

What is vitamin B3?

A

Niacin

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25
What is vitamin B3 good for?
- obtaining energy from food - breaking down and using proteins, fats and carbs - healthy skin and nerves - Ca release from cellular stores - healthy heart function and circulation
26
What are the key dietary sources of vitamin B3?
- beef, pork, liver, poultry, fish, eggs - milk - whole grain cereals, yeast - beans, legumes - almonds, peanuts, sunflower seeds.
27
What are the key signs of vitamin B3 deficiency?
- diarrhoea - dermatitis - dementia, cloudy thinking
28
What is vitamin B5?
Pantothenic acid
29
what is vitamin B5 good for?
- releasing energy from food - making hormones, vitamins A and D, neurotransmitters which support brain and nerve function - making adrenal hormones for stress responses - making new fats and proteins in the body
30
What are the key dietary sources of vitamin B5?
- liver, chicken, beef, egg yolks - milk - whole grains, cereals, yeast - green leafy vegetables, sweet potatoes, tomatoes, mushrooms, beans, - oranges
31
What are the signs of vitamin B5 deficiency?
- burning feet syndrome - cardiac instability - gut disturbances, vomiting - dizziness - depression - fatigue, weakness
32
What is vitamin B6?
pyridoxine
33
What is vitamin B6 good for?
- breaking down, using and reforming protein building blocks - brain and nerve function - making Hb and RBCs - reducing heart disease risk
34
What are the key dietary sources of vitamin B6?
- muscle and organ meats, poultry, fish, eggs - fortified cereals, yeast - green peas, split peas, beans, nuts - brussel sprouts, spinach - fruit
35
What are the signs of vitamin B6 deficiency?
- dermatitis - cracked lips on corners of mouth - swollen tongue - CNS abnormalities - impaired antibody production - kidney stones - elevated homocysteine levels (heart risk factor)
36
What is vitamin B12?
cyanocobalamin
37
What is vitamin B12 good for?
- normal nerve function - normal blood function - RBC production - healthy heart and blood vessels
38
what are the key dietary sources of vitamin B12?
- beef, lamb, fish, veal, chicken, oysters, eggs | - milk, cheese, other dairy products
39
What are the signs of vitamin B12 deficiency?
- anemia, fatigue, appetite loss, weight loss, pallor - nerve disturbances - poor memory, dementia, depression, personality changes - abdominal pain, constipation, diarrhoea - swollen tongue
40
What is vitamin B9?
folic acid/folate
41
What is vitamin B9 good for?
- breaking down and using protein building blocks - forming DNA, cell function, tissue growth - RBC cell production - heart health - preventing neural tube birth defects
42
What are the key dietary sources of vitamin B9?
- organ meats, liver, eggs, - cereals, fortified bread, yeast - legumes, lentils, beans - green leafy vegetables e.g. broccoli, asparagus - fruit e.g. oranges
43
What are the signs of vitamin B9 deficiency?
- anemia, fatigue, irritability, depression, - headache - hairloss - nausea, diarrhoea, weight loss - insomnia - brain and nerve disturbances - elevated homocysteine levels (heart risk factor)
44
What is vitamin B7?
biotin
45
What is vitamin B7 good for?
- breaking down and using protein and fat building blocks | - healthy skin and hair
46
what are the key dietary sources of vitamin B7?
- meats, kidney, liver, egg yolks, - milk - whole grains, cereals, yeast - peanuts, soybeans, bean sprouts - eating raw egg whites can prevent biotin absorption
47
What are the signs of vitamin B7 deficiency?
- anemia, - hairloss, thinning and colour loss - burning/tingling sensations - depression, fatigue, insomnia - swollen tongue - high cholesterol - muscle pain - dermatitis
48
What is choline?
-
49
What is choline good for?
- forming nerve cell transmitters and cell membranes - inflammatory and allergic response - healthy kidneys and liver - reducing heart disease risk - transporting and breaking down fat and cholesterol
50
What are the key dietary sources of choline?
- liver, eggs - milk - whole grains, wheat germ, yeast - peanuts, beans, soybeans
51
What are the signs of choline deficiency?
- heart, kidney and liver problems e.g. fatty liver, liver cirrhosis - CV problems e.g. artery hardening, high blood pressure, - impaired immunity - poor memory - anxiety, panic attacks
52
What is vitamin C?
ascorbic acid, antioxidant
53
what is vitamin C good for?
- antioxidant protection - forming collagen and cartilage, healing wounds - healthy bones, teeth and gums - fighting infection - iron, Ca and Cu absorption - helping stabilise and regenerate other vitamins e.g. Vitamin E or folic acid
54
What are the key dietary sources of vitamin C?
- blacurrants, berries, oranges, grapefruit, guava, kiwifruit - sweet peppers, capsicums, broccoli, sprouts, tomatoes, spinach
55
What are the signs of vitamin C deficiency?
- fatigue, weakness - easy bruising, poor wound healing - swollen, bleeding gums - frequent colds, flu and infections - irritability, depression - muscle and joint pain - dry skin and mucous membranes - anaemia - convulsions - scurvy
56
What is vitamin D?
cholecalciferol (D3)
57
What is vitamin D good for?
- healthy bones, - maintaining blood calcium levels - immune function - healthy skin - muscle strength - heart health
58
What are the key dietary sources of vitamin D?
- sunlight on skin - egg yolks, fish liver oils (cod/halibut liver oil), fatty fish (salmon, tuna, herring, mackerel) - fortified milk
59
What are the signs of vitamin D deficiency?
- OP, risk of fractures, rickets - autoimmune disorders - increased risk of infections - CV problems e.g. high BP, heart failure, - breast/prostate/colon/skin cancer - lower back pain - diabetes - depression - hairloss
60
What is vitamin E?
Tocopherol, antioxidant
61
What is vitamin E good for?
- providing antioxidant protection against fat oxidation | - healthy heart, circulation, skin, and nerve function
62
What are the main dietary sources of vitamin E?
- beef, chicken, fish, egg yolks, - wholegrains, wheat germ - cashews, peanuts, almonds, sunflower/safflower seeds, nuts - vegetable oils, avocados, green leafy vegetables, spinach
63
What are the signs of vitamin E deficiency?
- anemia - immunity abnormalities - neurological disturbances - CV abnormalities - blood platelet dysfunction
64
what is vitamin K?
Phyloquinone (K1) Menaquinone (K2) Menadione (K3)
65
What is vitamin K good for?
- normal blood clotting, | - healthy bone mineralisation
66
What are the key dietary sources of vitamin K?
- liver, pork, eggs - soy, soybean/canola oil - spinach, green leafy vegetables, cabbage, broccoli, Brussels sprouts.
67
What are the signs of vitamin K deficiency?
OP | blood clotting disorders
68
What calcium good for?
- strong bones and teeth - muscle, heart and nerve function, - blood clotting
69
What are the key dietary sources of calcium?
- fish with bones, egg yolks, - milk, cheese, yoghurt, - legumes, soybeans, tofu, fortified soy beverages, foods and cereals, - Almonds, sesame seeds, - Dark green leafy vegetables, broccoli, spinach, turnips - figs, molasses
70
Why should salt intake be reduced to retain calcium?
the body excretes calcium with salt in the urine, so less salt intake will = less calcium excreted
71
What are the signs of Ca deficiency?
- osteoporosis, increased risk of fractures, bone pain and deformities, rickets - tooth discoloration and increased decay - muscle pain and spasms, neuromuscular irritability - high BP, pre-eclampsia, altered heart rate.
72
What is chromium beneficial for?
- assisting insulin to regulate blood sugar (It is a component of glucose tolerant factor) - managing fluctuating blood sugar levels,
73
What are the key dietary sources of chromium?
- meat, seafood, eggs, - cheese - whole grains, yeast, - nuts, - mushrooms, asparagus
74
What are the signs of chromium deficiency?
- insulin resistance - fluctuating blood sugar levels - diabetes
75
What is copper beneficial for?
- nerve, heart and immune function - connective tissue - metabolising iron and forming blood cells, - enzyme function - producing antioxidant super oxide dismutase
76
What are the key dietary sources of copper?
- organ meats, lamb, pork, seafood, - whole grains, wheat bran, cereals - legumes, beans, nuts, sunflower seeds, chocolate - mushrooms, - prunes
77
What are the signs of copper deficiency?
- hair loss and greying - anaemia - bone disease - brain and neurological problems, depression - digestive disorders - immune disorders, increased risk of infections - infertility - heart problems e.g. rapid heart beat, weak blood vessels
78
What is iodine beneficial for?
- normal thyroid function (growth and metabolism) - producing energy - assisting oxygen consumption in cells
79
What are the key dietary sources of iodine?
- salt water fish, shell fish, oysters, seaweekd - iodised salt, - dairy products - sunflower seeds - vegetables (if the soil where they are grown contains iodine) - mushrooms

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