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Nutrition > Unit 6 > Flashcards

Unit 6 Flashcards

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1
Q

What are vitamins?

A

Essential organic compounds that are needed in small amounts, which is why they are called micronutrients

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2
Q

Are vitamins energy yielding?

A

No, they do not provide ATP to the body

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3
Q

How do vitamins differ from macronutrients?

A

Vitamins are individual units, they are not linked together (like starch or proteins)

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4
Q

What is the function of vitamins?

A

To promote and regulate body processes necessary for growth, reproduction, and the maintenance of health.

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5
Q

What body processes do vitamins promote and regulate?

A

Energy metabolism, bone health, immune function, gene expression, antioxidant defense, protein and amino acid metabolism and blood health

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6
Q

How do vitamins (and minerals) differ from macronutrients?

A

In the amounts they are found in foods

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7
Q

How are vitamin amounts measured from food ingested daily?

A

They are measured in micrograms or milligrams rather than grams.

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8
Q

What are the 2 main groups of Vitamins?

A

Water soluble and fat soluble

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9
Q

What are water soluble vitamins?

A

Vitamins found in the watery compartments of food. When absorbed they move directly into the blood.

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10
Q

How do water soluble vitamins traverse the body?

A

They can freely circulate in the water-filled compartments of the body.

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11
Q

What organ removes excess water soluble vitamins?`

A

The kidney detects and removes excess through the urine (except folate and vitamin B12)

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12
Q

What vitamins are not filtered by the kidney?

A

Folate and vitamin B12 are secreted into the bile instead of urine.

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13
Q

Are water soluble vitamins stored in the body? If so, where?

A

No, water soluble vitamins are not stored, they must be eaten regularly.

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14
Q

What are the 9 water soluble vitamins?

A
  1. Thiamine (B1)
  2. Riboflavin (B2)
  3. Niacin (B3)
  4. Biotin
  5. Pantothenic acid (B5)
  6. Vitamin B6
  7. Folate
  8. Vitamin B12
  9. Vitamin C
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15
Q

What are the 4 fat-soluble vitamins?

A
  1. Vitamin A
  2. Vitamin D
  3. Vitamin E
  4. Vitamin K
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16
Q

Where are fat soluble vitamins found?

A

Found in fats/oils in foods

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17
Q

Are fat soluble vitamins stored in the body? If so, where?

A

Yes, they are stored in the liver and adipose tissue (not excreted in the urine)

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18
Q

Are fat soluble vitamins dangerous?

A

Yes, because they are not excreted the toxicity is greater

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19
Q

What do fat soluble vitamins require for absorption?

A

Bile

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20
Q

How do fat soluble vitamins travel through the body?

A

Through the lymphatic system in chylomicrons after being absorbed

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21
Q

What vitamins are called the “Energy Vitamins”?

A

The B vitamins because most people take a B-complex supplement because they want more energy.

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22
Q

Do the Energy Vitamins provide ATP to the people who take them?

A

No, they dont provide ATP and they dont make you feel more energetic, but if you have a B-vitamin deficiency they make you feel better because the body will function more optimally

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23
Q

Why are B vitamins called Energy vitamins and how do they work?

A

They assist the enzymes (as part of Coenzymes) that release energy from carbohydrates, fats, and proteins in energy metabolism. They play a crucial role in the energy pathways. Without them we would not be able to convert the macronutrients to ATP

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24
Q

What role does Vitamin C play in the body?

A

An antioxidant
Immunity
Synthesis of collagen, tyrosine, thyroxine, carnitine, and neurotransmitters
Assists in the conversion of cholesterol to bile acids and biosynthesis of the hormones, corticosteroids and aldosterone

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25
Where is vitamin C found?
Only in plant foods
26
What is a deficiency of vitamin C called?
Scurvy
27
Who do people not get scurvy today?
Even though our fruit and vegetable consumption is poor our food supply is heavily fortified with vitamin C.
28
What role does vitamin A play in the body?
Vision Immunity Cell differentiation Growth and development
29
What are the precursors of vitamin A called?
Carotenoids
30
Where are carotenoids found?
In plant source like beta carotene. and in animal sources as retinoids
31
What is the active form of Vitamin A called?
Retinoid
32
What is Vitamin D?
A hormone
33
What is the role of Vitamin D?
- Maintaining the body's calcium and phosphorus levels. - Immune functions - Secretion of the hormones insulin, renin, and PTH - Decreases the risk of certain infections, and autoimmune diseases and protects against diabetes, hypertension, dementia, and certain cancers
34
How is vitamin D made in the body?
By exposing the skin to sunlight
35
What has led to Americans deficient in vitamin D?
People becoming sun-phobic due to the rise in skin cancer along with the increased use of sunscreen and sun avoidance.
36
What is fortified with vitamin D?
Milk
37
What is an antioxidant that works in lipid rich areas?
Vitamin E
38
What is the role of Vitamin E?
- Protects cell membrane integrity | - Reduces oxidative stress, providing protection from cancer and heart disease
39
Are there any benefits towards Vitamin E supplementation?
No, research has not shown any benefits and it could even have adverse effects.
40
What is the function of Vitamin K?
Needed to help clot blood.
41
Who needs to avoid vitamin K?
Individuals on blood thinners along with avoiding foods high in vitamin K (leafy green vegetables)
42
Is vitamin K produced in the body and if so, where?
Synthesized by bacteria in our gut
43
What is the clotting vitamin?
Vitamin K
44
What is vitamin bioavailability?
The amount of vitamin absorbed and used by the body
45
What factors does vitamin bioavailability depend on?
- Efficiency of digestion and time of transit through GI tract - Previous nutrient intake and nutrition status - Other foods consumed at the same time - Method of food preparation - Source of the nutrient
46
What are precursors or provitamins?
Inactive forms of vitamins available from foods
47
What happens to a provitamin once inside the body?
The provitamin is converted to an active form of the vitamin
48
What is the nature of vitamins?
Organic nature therefore they can be destroyed and no longer perform their duties
49
When must vitamins be handled with care?
During storage and cooking
50
What type of vitamin is most vulnerable?
Water soluble vitamins
51
Are minerals vulnerable?
No, minerals are indestructable
52
What do fruits and vegetables contain in regards to their organic nature?
They contain enzymes that both synthesize and degrade vitamins. After a fruit or vegetable has been picked, vitamin synthesis stops, but degradation continues
53
How is fruit and vegetable degradation slowed?
Through refrigeration because degradative enzymes are most active at warmer temperature
54
Does oxygen affect vitamins?
Some vitamins are destroyed by oxygen
55
What are the 4 categories of Dietary Reference Intakes (DRIs)?
1. RDA 2. EAR 3. AI 4. UL
56
What is RDI?
``` #1 Dietary Reference Intake Recommended Dietary Allowances that are set to meet 98% of the population ```
57
What is EAR?
``` #2 Dietary Reference Intake Estimated Average Requirement that are set to meed the needs of 50% of the population ```
58
What is AI?
``` #3 Dietary Reference Intake Adequate Intakes that are set when an RDA cannot be established ```
59
What is UL?
``` #4 Dietary Reference Intake Tolerable Upper Intake levels ```
60
What do the Dietary Reference Intake recommendations take into account?
Age, gender, stage of life (pregnancy, childhood, lactation)
61
Can vitamins be toxic for us?
Yes, Excess intakes can cause harm. This is why tolerable upper intake levels (ULs) are established, the max amount you should consume before experiencing toxicity symptoms
62
What vitamins have Upper Levels?
- Niacin - Vitamin B6 - Folate - Vitamin C - Vitamin A - Vitamin D - Vitamin E
63
Do vitamins need to be digested?
No, they are already in absorbable units
64
How are water soluble vitamins primarily absorbed?
With water into the bloodstream through facilitated diffusion
65
What happens to vitamins after they have entered the bloodstream?
They can be transported to any cell of the body
66
What bodily systems transport nutrients?
The vascular (water soluble) and lymphatic (fat soluble) systems
67
What are the two types of deficiencies?
Primary deficiency and Secondary deficiency
68
What is Primary deficiency?
Those that occur because the person is not consuming the vitamin/mineral
69
What is Secondary deficiency?
Occur because of an underlying condition, an interaction with a drug or a malabsorption problem that is inhibiting the absorption of the nutrients, destroying it, or accelerating the use and excretion from the body
70
How many minerals are needed by the body in small amounts?
20
71
What do minerals do?
Minerals maintain structure and regulate chemical reactions and body processes such as, blood health, nerve impulses, cell metabolism, energy metabolism, bone health, muscle contractions, immune functions, growth and development, fluid and ion balance, antioxidant defense, protein and amino acid metabolism, and blood pressure
72
What are the two categories of minerals?
Major minerals and Trace minerals
73
What are Major minerals?
Those that we need in the amount of more than 100 milligrams/day
74
What are examples of Major minerals?
Sodium, potassium, chloride, calcium, phosphorus, magnesium and sulfur
75
What are Trace minerals?
Those that we need in the amount of less than 100 milligrams/day
76
What are examples of Trace minerals?
Iron, copper, zinc, selenium, iodine, chromium, flouride, manganese, molybdenum, and others
77
Where are minerals found?
In plant and animal sources
78
What affects the amount of minerals in foods?
The amount of minerals in soil, how the food was processed (minerals added during fortification or removed by cooking or removing skins, bran, or germ), absorption, and bioavailability (inhibited by substances in plants, other minerals, or amount in body)
79
What do minerals do in the body?
Contribute to body structures, regulate body processes, water balance, and energy metabolism Affect growth and development through their role in the expression of certain genes Act as cofactors needed for enzyme activity
80
What are dietary supplements?
Any product intended to supplement the diet and contains one or more: vitamin; mineral; amino acid; herb, botanical, or plant extract; fatty acid; probiotic; or a combination of any of the above.
81
Who should take a vitamin/mineral supplement?
Individuals who do not eat a varied diet, those not consuming high quality foods and ingredients, no fruits and vegetables, not getting enough sunlight, or individuals with deficiencies. But everyone can benefit from a mulivitamin/mineral supplement
82
Can supplements correct a poor diet?
No, whole, quality foods are still the key to good health
83
What should be considered when getting a supplement?
The quality of the supplement. therefore research on the company and the quality of the raw materials they use to make their products
84
What is the most important part of the nutrition label?
The ingredients list
85
How are ingredients listed on a nutrition label?
In descending order of predominance by weight (the ingredient that it contains the most must be listed first) Also included additives, colorings and flavorings
86
What are Nutrient Content Claims on nutrition labels?
Statements that characterize the quantity of a nutrient in food. "Good source of fiber" and "rich in calcium". May be used on labels as long as they meet FDA definitions
87
What are Health Claims on nutrition labels?
Statements that characterize the relationship between a nutrient or other substance in a food and a disease or health related condition. Can be made without any FDA approval. "slow aging" "improve memory" "build strong bones" but it cannot mention a disease or symptom
88
What does the FDA require to be listed on the Nutrients Facts Panel?
2 Vitamins: A and C | 2 Minerals: Ca and Fe

Nutrition (7 decks)

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