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Vitamins and Minerals > Vitamins and Minerals > Flashcards

Vitamins and Minerals Flashcards

(68 cards)

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1
Q

Vitamin C traits

A
  • Antioxidant
  • water soluble
  • maintains collagen
  • increases iron absorption
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2
Q

Do antioxidant supplements work?

A

no because they cause and unbalance in the body

-eat fruits & veggies

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3
Q

Nutrients for Bone growth and maintenance

A

CaP (mineral), Vit. D (maintains blood CaH),

Flouride

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4
Q

Types of bone tissue

A

Cortical bone “compact bone”,

Trabecular bone “spongy bone”

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5
Q

Minerals (CaP)

A

-hydroxyapatite- bone marrow w/ flouride harder crystal

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6
Q

Protein Bone

A

-collagen (needs vit.c to make)

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7
Q

Osteocytes (bone cells) types-

A

Osteoblast- makes bone

osteoclasts- breaks down bone

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8
Q

Peak Bone Mass

A

30 yrs. (usually at its densest)

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9
Q

Roles of Vit. D (made in skin)

A

hormone

maintains blood calcium level

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10
Q

the process of Vit. D

A

Made in skin–intestine–increases calcium absorption–kidney–retains calcium–bone releases calcium

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11
Q

Calciums other functions (99% in bone)

A
  • muscle contraction
  • nerve transmission
  • blood clotting
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12
Q

Calcium RDA

A

1,000 mg/day for 19 to 50 yr.

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13
Q

Dietary Calcium (foods)

A
  • milk products

- DGLV (except spin. & chard)

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14
Q

Osteomalacia

A

-loss of bone mineral

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15
Q

Osteoporosis

A

-progressive loss in bone mass

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16
Q

porous bone (osteoporosis)

A

-spaces in bone

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17
Q

fragile bones (osteoporosis)

A

-hip, spine, wrist

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18
Q

compressed spine (osteoporosis)

A

loss of height

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19
Q

Risk Factors

A

Aging, genetics, ethnicity, hormones, thin people, overweight, low calcium intakes while growing, poor Vit.D nutrition,

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20
Q

Factors that Decrease

A
  • weight bearing exercise (running, dancing)
  • adequate calcium and Vit. D intake
  • estrogen replacement after menopause
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21
Q

Vitamin D

A

Hormone

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22
Q

Vitamin D deficiency

A
  • rickets (decreased bone mineral (bending bones)

- osteomalacia

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23
Q

Vit. D nutrition RDA

A

15 mg/day (19-70 yrs. old)

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24
Q

Vit. D nutrition (foods)

A

fish oil, fatty fish (salmon, mackerel)
fortified milk
egg yolk

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25
Vit. D synthesis (production)
- sun exposure (skin exposed to sun) | - activated in liver & kidney
26
Risk Factors (not getting Vit. D)
- dietary - sunscreen - dark skin - older people - indoors - clothing - smog
27
Rickets
- breastfeed infants - dark skin - protection from sunlight
28
Iron
-in hemoglobin
29
Folate & Vit. B12
-for cell division
30
Vit. K
-blood clotting
31
Blood
-transport of nutrients & O2
32
blood plasma
-55 %
33
red blood cells
-45 %
34
Myoglobin-
muscle protein carries oxygen
35
Anemia - low oxygen carrying capacity
inadequate hemoglobin, iron deficiency, | inadequate blood cells or blood
36
symptoms (anemia)
fatigue, pale
37
Iron deficiency
menstruating women - growing young kids - older adults- problems with absorption
38
-microcytic anemia
iron deficiency
39
Anemia Diagnosis
- cell number - hemoglobin content (redness) - serum iron - hematocrit- packed blood cells - cell size
40
Heme Iron
well absorbed, 20-25%
41
Non Heme
poorly absorbed 2-15%
42
Iron rich Foods
Heme - red meats, fish, poulty, unaffected by binders in foods Nonheme- half iron in meat, plant foods, eggs, milk, affected by phytates, oxylates, vit.C
43
Binders in foods
Phytates- whole grains, beans | Oxylates- DGLV, spinach
44
Increased absorpttion
HCL Vitamin C MFP factor
45
Decreased absorption
Low HCL binders in foods Ca supplements
46
Iron needs
men- 8 mg. | women- 18 mg.
47
genetic disorder (hemochromatosis)
-excessive iron absorption
48
Folate and B12
- cell division (needs to replicate DNA) | - rapidly dividing cells (intestinal cells, skin cells, RBC)
49
Deficiency
Macrocytic anemia (decreased digestion and absorption)
50
Vitamin B12
maintains nerve covering "myelin sheaths" | Deficiency- Nerve damage
51
Folic acid added to enriched foods
- spinal bifida- a "neural tube" birth defect | - mother has inadequate folate at start of pregnancy
52
Enrichment foods
Thiamin, riboflavin, niacin, iron, folic acid
53
Problem:
Folic Acid enrichment affects B12 metabolism
54
Pernicious Anemia
- inability to absorb vit. B12 - when your older - autoimmune disorder (attacks stomach cells)
55
Effects & treatment
-nerve damage treatment -B12 injections -folic acid enrichment corrects anemia
56
Food sources of folate
- whole grains - liver - lentils - cheerios - beans - DGLV
57
B12 - vegan issue - take supplement
meat, fish, poultry, dairy
58
Vitamin K
blood clotting deficiency-bleeding Sources-DGLV At risk- infants ( injected at birth)
59
Global Micronutrient concerns
Iron, Vitamin A, Iodine
60
Retinol:
active Vitamin A
61
Beta-carotene
Pre cursor for Vitamin A
62
Retinol
- fat soluble(fatty animals) - liver, eggs - mfp - toxic in high doses
63
Beta- Carotene
- plant pigment - orange plants - not toxic
64
Vitamin A Roles
- light perception in retina - cell differentiation - epithelial tissue
65
Deficiency
- night blindness - Dry mucus lining, increased infections - xerophthalmia "dry eyed disease" - main cause of blindness in World's children
66
Iodine
- in thyroid hormone | - thyroid hormone maintains metabolism
67
Deficient-
Goiter- enlargement of thyroid gland (cretenism- in children born to iodine deficient mother) (mental retardation, retarded growth and development)
68
Food sources-
iodized salt, seafood, seaweed

Vitamins and Minerals (1 decks)

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