Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

KNSS 244: Introduction to Nutrition > Vitamins and Minerals > Flashcards

Vitamins and Minerals Flashcards

(138 cards)

Start Studying
1
Q

What are vitamins?

A

“essential” micronutrients needed for regulation, growth, and maintenance of the body and its functions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Both _____ and _____ foods supply vitamin.

A

plant and animal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

How many vitamins are there?

A

13

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What happens when vitamins are lacking in a diet?

A

deficiency symptoms begin to occur

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Vitamins and minerals are very abundant in _____, ______, and ______.

A
  • fruits
  • veggies
  • grains
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Which vitamins are fat soluble?

A
  • vitamin A
  • vitamin D
  • vitamin E
  • vitamin K
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Fat soluble vitamins are stored in…

A

body’s fat (adipose) tissue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Fat soluble vitamins remain in our system longer than ______ _______ vitamins.

A

water soluble

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Fat soluble vitamins are not readily _____, meaning:

A
  • excreted

- can build up

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Too much of vitamins A, D, & E can lead to:

A

toxic levels building up

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Grain products give you what vitamins?

A
  • thiamin
  • riboflavin
  • niacin
  • pantothenic acid
  • vitamin B6
  • folate
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Veggies and fruits give you what vitamins?

A
  • riboflavin
  • niacin
  • vitamin B6
  • folate
  • vitamins C, A, E, K
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Oils give you what vitamin?

A

vitamin E

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Milk and alternatives give you what vitamins?

A
  • riboflavin

- vitamins A, D, B12

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Meat and alternatives give you what vitamins?

A
  • thiamin
  • riboflavin
  • niacin
  • biotin
  • pantothenic acid
  • folate
  • vitamins B12, A, D, K, B6
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

How many B vitamins are there? What do they do?

A
  • 8

- primarily assist in production and breakdown of nutrients for energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Thiamin is aka:

A

B1

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Riboflavin is aka:

A

B2

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Niacin is aka:

A

B3

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Vitamin C is aka:

A

ascorbic acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What are the 9 water soluble vitamins?

A
  • thiamin
  • riboflavin
  • niacin
  • pantothenic acid
  • biotin
  • folate
  • vitamin B6
  • vitamin B12
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What happens to water soluble vitamins if there is a excess or if it is not used?

A

excreted

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Are water soluble vitamins toxic?

A
  • no

- except vitamins B6 & B12: excess amounts are not healthy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Our body has limited vitamin storage capacity, so we need to:

A

consume appropriate amounts everyday via food or in supplement form

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
What is the function of vitamins A, C, & E?
antioxidants that fight disease
26
What is the function of vitamin Bs?
- produce ATP from carbs, fat, and protein | - protein and amino acid synthesis
27
What is the function of Vitamin B9 (folate)?
- DNA synthesis - prevention of birth defects - immune system
28
What is the function of vitamin D?
- bone health - immune system - flu - cancer
29
What is the function of vitamin K?
blood clotting
30
What are coenzymes?
- bind enzymes to promote their activity - carriers of electrons, atoms, or chemical groups that participate in the reactions - organic non-protein molecules
31
What is an example of coenzymes?
B vitamins
32
What do reactive oxygen molecules do?
- cause oxidative damage | - steal electrons from other compounds, causing changes to structure and function
33
What do antioxidants do?
destroy reactive oxygen molecules
34
Give examples of antioxidants.
- vitamin C - vitamin E - selenium
35
How can vitamins be lost in fruits and veggies?
- not eating soon enough - improper storage (too warm/cold) - excessive cooking - heat, light, exposure to air, boiling
36
What is vitamin fortification?
- adds nutrients to foods - government mandated and voluntary - prevents deficiencies leading to diseases - may also cause toxicity - may give people a false sense of security about the healthfulness of their food
37
High nutrient density foods contain _____ nutrients per _____.
- more | - calorie
38
Give examples of high nutrient density foods.
- cake - sugary drinks - french fries
39
Low nutrient density foods contain _____ nutrients per _______.
- fewer | - calorie
40
Give examples of low nutrient density foods.
- vegetables - fruits - whole-grains
41
What is bioavailability?
the extent to which the body can absorb and use nutrients
42
About ___ to ___ % of vitamins in food are absorbed.
40-90%
43
Absorption of vitamins occurs mainly in the ______ ______.
small intestine
44
What influences vitamin bioavailability?
- composition of diet | - conditions in digestive tract
45
Vitamin bioavailability is affected by what 3 things?
- absorption - transport in blood - conversion of inactive provitamins or vitamin precursors into active vitamins
46
How do water-soluble vitamins get transported in blood?
blood proteins
47
How do fat-soluble vitamins get transported in blood?
chylomicrons
48
Dietary reference intakes (DRIs) include:
- recommended daily allowances (RDA) - adequate intake (AI) - upper intake levels (UL)
49
What is the general guideline for meeting vitamin needs?
``` -  If the % Daily Value is 5% or less, the food is a poor source of the given nutrient - if it is 10 to 19%, the food is a good source - If it is 20% or more, the food is an excellent source ```
50
What are the functions of thiamin (B1)?
- CHO metabolism (energy production) | - nerve function: transmission and energy
51
What is the recommended intake for thiamin (B1)?
1.1 - 1.2 mg
52
Name some sources of thiamin (B1).
- pork - sunflower seeds - whole & enriched gains - dried beans - peas
53
A deficiency of thiamin can result in:
- beriberi - weakness - nerve degeneration - heart changes - Wernicke-Korsakoff syndrome in alcoholics - mental confusion - psychosis - memory disturbances - coma
54
An excess of thiamin can result in:
no reported effects
55
What are the functions of riboflavin (B2)?
- CHO metabolism (energy production) | - converts other vitamins into their active forms (coenzyme)
56
What is the recommended intake for riboflavin (B2)?
1.1 - 1.3 mg
57
Name some sources of riboflavin (B2).
- milk - pork - mushrooms - spinach - liver - whole or enriched grains
58
A deficiency of riboflavin (B2) can result in:
- injuries healing poorly - cracking of lips and corners of mouth - sensitivity to light - eye burning - tearing - itching - skin flaking around nose, eyebrows, earlobes
59
An excess in riboflavin (B2) can result in:
- no reported effects | - turns urine bright fluorescent yellow
60
What are the functions of niacin (B3)?
- energy production - fat synthesis - fat breakdown
61
What is the recommended intake for niacin (B3)?
14 - 16 mg
62
Name some sources for niacin (B3).
- bran - tuna - salmon - chicken - beef - peanuts - whole and enriched grains
63
A deficiency of niacin (B3) results in:
- pellagra: early symptoms include fatigue, decreased appetite, indigestion - advanced pellagra leads to dermatitis, diarrhea, dementia, death (4 Ds)
64
A excess of niacin (B3) results in:
- no reported effects from food - supplements can be toxic causing skin flushing and rash, tingling in hands and feet, nausea, vomiting, diarrhea, high blood sugar levels, liver function abnormalities, blurred vision
65
What does nixtamilisation do?
makes corn digestible and allows niacin to be accessed by the body
66
What are the functions of pantothenic acid?
- energy production - fat synthesis - fat breakdown
67
What is the recommended intake for pantothenic acid?
5 mg
68
Name some sources for pantothenic acid.
- eggs - broccoli - liver - mushrooms
69
What are the functions of biotin?
- glucose and energy production | - fat synthesis
70
What is the recommended intake for biotin?
30 micrograms
71
Name some sources for biotin.
- cheese - egg yolks - cauliflower - peanut butter - liver
72
What are the functions of folic acid?
- DNA synthesis (important for expectant mothers) | - several other functions
73
What is the recommended intake for folic acid?
400 micrograms
74
Name some sources of folic acid.
- green, leafy veggies - OJ - sprouts - sunflower seeds - organ meats
75
What are the functions of vitamin B6?
- protein metabolism (building) - neurotransmitter synthesis - hemoglobin synthesis
76
What is the recommended intake or vitamin B6?
1.3 - 1.7 mg
77
Name some sources of vitamin B6.
- animal protein containing foods - egg yolks - PB - liver - cauliflower
78
What are the functions of vitamin B12?
- folic acid metabolism | - nerve function
79
What is the recommended intake for vitamin B12?
2.4 micrograms
80
Name some sources of vitamin B12.
- animal sources (doesn't occur naturally in plants) - organ meats - oysters - clams - fortified breakfast cereals
81
What are the functions of vitamin C (ascorbic acid)?
- connective tissue synthesis - hormone synthesis - neurotransmitter synthesis - antioxidant activity/immune system
82
What is the recommended intake for vitamin C (ascorbic acid)?
70 - 90 mg even though body only uses 100 mg/day
83
Name some sources of vitamin C (ascorbic acid).
- citrus fruits - strawberries - cantaloupe - broccoli - tomatoes - green veggies - peppers
84
What are the functions of vitamin A (retinol & beta-carotene)?
- vision (light/darkness and colour) - growth - moisture in skin and eyes - resistance to bacterial infection and overall immune system function
85
What is the RDI for vitamin A?
- females: 700 micrograms | - males: 900 micrograms
86
Name some sources of vitamin A.
- milk - cream - eggs - butter - breakfast cereals - sweet potatoes - carrots - dark green veggies (broccoli and spinach) - apricots - cantaloupe
87
What are the functions of vitamin D?
- increase absorption of calcium and phosphorus - maintain optimal blood calcium and calcification of bone - cancer prevention and flu prevention - we need vitamin D3 (D2 not absorbed as well)
88
What is the RDI for vitamin D?
- 5 - 15 micrograms or 200-600 IUs | - Canadian Cancer Society and other med professionals = 1000 IUs during winter months
89
Name some sources for vitamin D.
- fortified milk - breakfast cereals - eggs - mushrooms - fish (sardine, salmon) - being in the sun
90
What are the functions of vitamin E?
antioxidant: prevents breakdown of vitamin A and unsaturated fatty acids
91
What is the RDI for vitamin E?
15 mg or 22 IUs
92
Name some sources for vitamin E.
- plant oils - dark green veggies - some fruits - whole
93
What are the functions of vitamin K?
- blood clotting - bone metabolism (protein activation) - prevention of arterial buildup
94
What is the RDI for vitamin K?
- females: 90 micrograms | - males: 120 micrograms
95
Name some sources for vitamin K.
- green veggies - liver - plant oils - calcium supplements
96
The K in blood clotting comes from:
Danish Koagulation
97
Blood clotting is caused by _____.
fibrin
98
In blood clotting, K helps ______ form _____, which then helps ______ become _____.
- prothrombin - thrombin - fibrinogen - fibrin
99
No K in blood clotting =
no thrombin = no fibrin
100
Why is K needed in bone metabolism?
needed to form proteins in bone formation and breakdown
101
No K =
- no using Ca to form bones | - leads to osteoporosis
102
What happens during arterial build up?
- Ca is left in the blood stream | - Ca drops out of the blood and forms solid chunks in blood vessels
103
What is the function of minerals?
play an important role in "body functions" at all levels (cellular, tissue, organ etc.)
104
Minerals are categorized based on...
the amount our bodies need each day
105
How much major minerals do we need per day?
greater than 100 mg/day
106
How much trace minerals do we need per day?
less than 100 mg/day
107
Name 6 major minerals.
- calcium - sodium - potassium - sulphur - phosphorus - magnesium
108
Sulphur is needed for:
protein production
109
Phosphorus is needed for:
- bones | - ATP/DNA production
110
Magnesium is needed for:
- bones - ATP production - nerve function
111
Name 8 trace minerals.
- zinc - selenium - iodide - copper - fluoride - chromium - manganese - molybdenum
112
Copper is needed for:
- Fe absorption proteins | - nerve/immune function
113
Fluoride is needed for:
teeth/reduction of bacteria produced acid in mouth
114
Chromium is needed for:
enhances insulin action
115
Manganese is needed for:
CHO/cholesterol metabolism, anti-oxidant enzymes
116
What are the functions of iron?
- transports oxygen in blood and muscles - releases energy from cells - fights fatigue and infection (immune system) - red blood cell production
117
Name some sources for iron.
- beef - seafood - poultry - broccoli - peas - legumes - bran
118
Iron absorption increases when eating meat with vitamin ___.
vitamin C
119
What is the RDI for iron for teens?
10 - 13 mg/day
120
What is the RDI for iron for male adults?
7-8 mg/day
121
What is the RDI for iron for female adults?
12-18 mg/day
122
What does iron deficiency result in?
- anemia - reduced physical and cognitive development in children - increased child mortality - reduced work productivity in adults
123
What are the functions of calcium?
- bone and tooth strength and structure - muscular contractions - nerve impulse transmission
124
What is the RDI for calcium for adults?
- adults = 1000-1500 mg/day | - body absorbs 300-500 mg per meal
125
Name some sources for calcium.
- dairy products - fish - leafy veggies - tofu - OJ
126
A deficiency of calcium results in ...
osteoporosis
127
___ % of bone mass is built by age 18... __% built between 18 & 35.
- 90% | - 10%
128
You can lose ___ % of your bone mass each year after age ____.
- 1% | - 35
129
Name some signs of calcium deficiency.
- aches in muscles - teeth discolouration - poor appetite
130
Name some functions of sodium.
- aids nerve impulses - water balance - functions in ion balance of extracellular fluid
131
Deficiency of sodium leads to ...
muscle cramping during exercise
132
Too much sodium leads to:
- high BP - calcium loss - water retention
133
Name some sources of sodium.
- table salt - condiments - sauces - soups - chips
134
What is the RDI for sodium?
- adults = 1200-1500 mg/day | - try to stay under 2400 mg/day (about 2 teaspoons)
135
What are the functions of potassium?
- aids nerve impulses, muscle performance - reactions that build protein - water balance, functions in balance of intracellular fluid
136
What is the RDI for potassium?
adults = 4700 mg/day
137
A deficiency of potassium leads to...
- muscle weakness or cramping during exercise - dehydration - loss of appetite - irregular heartbeat
138
Name some sources of potassium.
- bananas - spinach - squash - potatoes - OJ - milk - meat - legumes - whole grains

KNSS 244: Introduction to Nutrition (6 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions