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vitamin, mineral and fluid requirements Flashcards

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1
Q

vitamin function is to

A

release energy from ingested food and serve various roles to maintain homeostasis

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2
Q

13 essential vitamins are classified as

A

water-soluble or fat-soluble

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3
Q

water-soluble vitamins

A

not stored in the body as they are lost in urine
help regulate metabolism, tissue synthesis, cell membrane function

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4
Q

fat-soluble vitamins

A

stored in body fat and the liver; help enhance tissue formation, prevent cell damage, and form compounds

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5
Q

some vitamins serve as antioxidants which

A

help to thwart tissue damage caused by free radicals

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6
Q

4 fat-soluble vitamins

A

A K E D

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7
Q

2 water-soluble vitamins

A

C, B complex

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8
Q

thiamine (B1)
RDA men
RDA women
Functions
Sources

A

1.2mg
1.1mg
energy metabolism, appetite, NS
all nutritious foods (pork, bacon, ham, whole grains, nuts, legumes)

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9
Q

riboflavin (B2)
RDA men
RDA women
Functions
Sources

A

1.3mg
1.1mg
energy metabolism, vision, skin health
milk, yogurt, cottage cheese, meat, green leafy veggies, whole grains

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10
Q

Niacin
RDA men
RDA women
Functions
Sources

A

16mg
14mg
energy metabolism, skin health, NS, digestive system
milk, eggs, meat, poultry, fish, whole grain, nuts

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11
Q

B6
RDA men
RDA women
Functions
Sources

A

1.3mg
1.3mg
amino acid, fatty acid metabolism, help make RBC
green, leafy veggies, meats, fish, poultry, shellfish, legumes, fruit, whole grains

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12
Q

pantothenic acid
RDA men
RDA women
Functions
Sources

A

5mg
5mg
energy metabolism
whole grain cereal, bread, dark green veggies

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13
Q

folic acid
RDA men
RDA women
Functions
Sources

A

400 ug
400 ug
synthesis nucleic acid, protein
green veggies, beans, whole wheat

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14
Q

B12
RDA men
RDA women
Functions
Sources

A

12.4ug
2.4ug
new cell synthesis, RBC formation, nerve cells
meat, fish, poultry, milk, cheese, eggs

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15
Q

biotin
RDA men
RDA women
Functions
Sources

A

30ug
30ug
synthesis of fatty acids and glycogen
egg yolk, dark green veggies

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16
Q

vitamin C
RDA men
RDA women
Functions
Sources

A

90mg
75mg
maintenance bone, capillaries, teeth
citrus fruit, green pepper, tomatoes

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17
Q
A
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18
Q

vitamin A
RDA men
RDA women
Functions
Sources

A

900ug
700ug
vision, skin health, bone, tooth growth, reproduction, hormone synthesis and regulation, immunity
retinol: fortified milk, cheese, carrots, butter, fortified margarine, eggs, liver

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19
Q

vitamin D
RDA men
RDA women
Functions
Sources

A

15ug
15ug
mineralization of bones, calcium, absorption
fortified milk, margarine, butter, cereal, eggs

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20
Q

vitamin E
RDA men
RDA women
Functions
Sources

A

15mg
15mg
antioxidant, stabilization cell membrane, regulate oxidation reactions
polyunsaturated plant oils, green leafy veggies, wheat germ, whole grain, nuts, seeds

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21
Q

vitamin K
RDA men
RDA women
Functions
Sources

A

120ug
90ug
bloot clotting proteins, bind calcium in bones
bacterial synthesis in digestive tract, green leafy veggies, cabbage-type veggies, potatoes

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22
Q

vitamins at higher risk for deficiency are

A

B6, D

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23
Q

minerals

A

inorganic, mainly metallic, compounds that serve as constitutes of enzymes, hormones and chemicals in the body to maintain homeostasis

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24
Q

basic functions of minerals

A

provide structural components for bone and teeth
regulate cellular metabolism
regulate actions of heart, NS, muscles
regulate cellular acidity and fluid balance

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25
calcium RDA men RDA women Functions Sources
1000mg 1000mg mineral of bones and teeth, muscle contraction and relaxation, nerve function, blood clotting, BP, immune defense milk, oysters, sardines, tofu, greens, legumes
26
chloride RDA men RDA women Functions Sources
2600mg 2600mg nerve and muscle function water balance table salt
27
magnesium RDA men RDA women Functions Sources
420mg 320mg bone mineralization, build protein, enzyme action, normal muscular contraction, transmission of nerve impulses, maintenance of teeth
28
phosphorus RDA men RDA women Functions Sources
700mg 700mg cells genetic material, phospholipids, bones, teeth in cell membrane all animal tissue
29
potassium RDA men RDA women Functions Sources
4700mg 4700mg nerve, muscle function all Whole Foods: meat, milk, fruit, veggies, grains, legumes
30
sodium RDA men RDA women Functions Sources
500mg 500mg maintain cells normal fluid balance, acid-base balance, nerve impulse transmission salt, soy sauce, processed food
31
chromium RDA men RDA women Functions Sources
35ug 25ug insulin, release of energy from glucose meat, unrefined food, fats, vegetable oil
32
copper RDA men RDA women Functions Sources
900ug 900ug absorption and use of iron, several enzymes meat, nuts, seafood
33
fluoride RDA men RDA women Functions Sources
4mg 3mg formation of bones and teeth, resistant to decay drinking water, tea, seafood
34
iodine RDA men RDA women Functions Sources
150ug 150ug thyroid hormone function iodized salt, seafood
35
iron RDA men RDA women Functions Sources
8mg 18mg proteins hemoglobin and myoglobin, utilization of energy red meat, fish, poultry, shellfish, eggs, legumes, dried fruit
36
manganese RDA men RDA women Functions Sources
2.3mg 1.8mg enzyme function whole grains, nuts, fruits, vegetables
37
molybdenum RDA men RDA women Functions Sources
45ug 45ug energy metabolism whole grains, organic meat, peas, beans
38
selenium RDA men RDA women Functions Sources
55ug 55ug works with vit e meat, fish, whole grains, eggs
39
zinc RDA men RDA women Functions Sources
11mg 8mg insulin and enzymes, make genetic material and protein, immune reactions meats, fish, shellfish, poultry, grains, vegetables
40
the average American diet tends to meet the nutritional requirement for all minerals besides
calcium, iron
41
most abundant mineral in the body
calcium
42
calcium is involved in
regulating muscle contraction transmit nerve impulse maintain bone integrity and health
43
adequate calcium intake is required to maintain
healthy skeleton, reduce risk for osteoporosis later in life
44
most common deficiency
iron
45
part of the reason for irons high deficiency rate is
poor rate of absorption in the body
46
heme iron
found in meats and can be absorbed at a rate of up to 35%
47
non-heme iron
found in plant based foods and can be absorbed at a rate of 2-10% can be tripled when combined with vitamin C
48
heme sources
tuna, chicken, clams, beef, oysters, liver
49
non-heme sources
oatmeal, spinach, soy protein, dried figs, beans, raisins, lima beans, prune juice
50
iron loss during menstruation
increases daily needs, risk for deficiency/anemia
51
potential signs of anemia
chronic fatigue, shortness of breath, pale skin, severely reduced performance
52
iron RDA
females 18mg males 8mg
53
electrolytes
electrically-charged mineral ions that regulate fluid balance in cells and tissue
54
example of electrolytes
sodium, calcium, potassium, chlorine, phosphate, magnesium
55
electrolytes control
nerve signal transmission muscular contractions glandular function regulation of pH balance
56
electrolyte major minerals
sodium chloride, potassium, magnesium
57
most abundant and important nutrient
water
58
water serves a role in
almost all functions as a constituent of compounds, transporter, reactant or diffusor
59
as a functional component, water: (6)
lubricate joints protects moving organs provides body volume and form serves in thermoregulation chemical balance ingredient in cellular metabolism
60
water input
11% created by metabolism 36% food 53% liquid
61
water output
13% lungs 32% skin 5% feces 50% kidneys
62
water recommended intake
2.7L women 3.7L men
63
___ and ____ greatly increase baseline water requirement
exercise, hot/humid
64
fluid losses from sweat can equal up to
2L/hour among athletes well acclimated to the heat
65
factors increasing the need for additional water intake
low-calorie diets pregnancy and lactation illness high sodium consumption higher protein and fiber diets consumption of alcohol and caffeine
66
dehydration
occurs when the body loses more fluid than taken in can reduce performance and cause various adverse symptoms (classified as any loss of body water >1%)
67
with body water loss >2% performance begins to ____
decline
68
at 4% water loss, work capacity decreases by _____%
20-30
69
at 5% water loss, the risk for _______ or other life-threatening issues is elevated
heat related illness
70
early signs of dehydration
fatigue, headache, heat intolerance, dry mouth or cough, flushed skin, appetite loss, sensation of being light-headed, dark urine with strong odor
71
chronic dehydration can result in debilitating conditions such as
gastritis, heartburn, arthritis, kidney stones, accelerated aging
72
pre-exercise hydration provides
added protection against heat stress and delays hydration
73
pre-exercise hydration can start ____ before exercise and continue up to _____ at 400-660mL of water
24 hours 20 min before
74
fluids with electrolytes and ____% carbohydrates should be consumed during
4-8 high-volume endurance training (90 min)
75
for each pound of weight lost during exercise= consume ____ of water to rehydrate
450mL
76
replacing excess water loss from exercise without electrolytes can be dangerous because it can cause
hyponatremia (low blood sodium)
77
low blood sodium can create
neural or even cardiac issues
78
which of the following is a fat-soluble vitamin? a. vitamin A b. vitamin B6 c. vitamin C d. folate
a
79
What is the recommended daily calcium intake range for adults to reduce the risk for osteoporosis later in life? a. 500-750 mg/day b. 700-900 mg/day c. 1,000-1,500 mg/day d. 1,800-2,000 mg/day
c
80
Which of the following strategies can greatly improve the absorption rate of non-heme iron in foods? a. Consume the food product with milk b. Couple the food product with a source of vitamin C c. Consume the food product first thing in the morning before any other meal d. Couple the food product with a source of vitamin K
b
81
Which of the following micronutrients is considered an electrolyte? a. Calcium b. Potassium c. Magnesium d. All of the above
d
82
Which of the following statements regarding dehydration is correct? a. Body water loss equal to 4% can reduce work capacity by 20-30% b. Body water loss ≥5% greatly increases the risk for heat-related illnesses c. Body water loss of at least 1% is classified as dehydration d. All of the above are correct
d
83
some vitamins serve as ___ which help prevent tissue damage caused by free radicals
antioxidant
84
loss of electrolytes reduces blood ____ which disrupts cellular fluid balance and decreases performance
plasma
85
fluids with electrolytes and ___-___% carbohydrates should be consumed during high-volume endurance training lasting at least 90mins, especially when in a hot and humid environment
4, 8
86
dark ___ color is an indication of inadequate body water
urine
87
True or False? The average American diet tends to meet the requirements for all minerals, except for calcium and zinc.
false
88
True or False? 2.7 L of water per day meets the minimum fluid requirements for adult women, while adult men require 3.7 L per day.
true
89
True or False? Chronic dehydration can result in a number of debilitating conditions such as gastritis, heartburn, arthritis, and kidney stones.
true
90
identify at least three functions of minerals
a. provide the structural components of bones and teeth b. regulate metabolism c. regulate actions of the heart, nervous system, and muscles d. regulate cellular acidity and fluid balance e. serve as constituents of enzymes and hormones
91
identify at least two dietary factors which can increase daily fluid intake requirements
a. low-calorie diets b. illness c. high sodium intake d. higher protein and fiber e. alcohol intake f. caffeine intake
92
identify at least three common signs of dehydration
a. fatigue b. headache c. heat intolerance d. dry mouth or cough e. flushed skin f. appetite loss g. lightheadedness h. dark urine with a strong odor

CPT (41 decks)

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