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50 Cards in this Set
- Front
- Back
Moderation
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two drinks or less for males
one drink for females |
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Problems with Vegan Diet
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need iron intake from plants and vitamin C to enhance absorption
quality/quantity of protein vitamin B12 is lacking |
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Risk Factors of Osteoporosis
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age, women, premature menapause, family history, sedentary lifestyle, smoking, alcohol use, underweight, poor dietary intake
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Enzyme needed to metabolize alcohol
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alochol dehydrogenase
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functions of water
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medium for chemical reactions, transports nutrients/wastes, temperature regulation, bile
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Fetal Alcohol Syndrome
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-avoidable
-alcohol reaches fetus and deprives brain of oxygen and nutrients -no safe level of consumption |
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Fetal Alcohol Effect
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not physically altered, but has learning and behavioral problems
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Relation between Body Weight and Water
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50-70% of the body
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Relation between Soft Drinks and Nutrient Deficiencies
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drinking several soft drinks without drinking milk or eating milk products may result in calcium deficiency
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Water Balance
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-survive only a few days without water (most critical nutrient)
-excrete one pint a day to rid of toxic waste -water intake/excretion is controlled by brain and kidneys |
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Enhances Iron Absorption
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Vitamin C
meat, fish, poultry |
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Inhibits Iron Absorption
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calcium, phosphorus, tannis(tea,coffee,nuts), soy protein, fiber
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where calcium is found
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99% in bones and teeth
makes up 40% of all minerals in the body |
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Vitamins/Minerals that serve as antioxidants
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Vitamin C
Vitamin E |
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Beriberi
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Thiamin B-1 Deficiency:
-weakness -nerve degeneration -irritability -poor arm/leg coordination -loss of nerve transmission -Edema: enlarged heart; heart failure |
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Binge Drinking
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-4 or 5+ drinks per occasion
-practiced by 50% of college students -death |
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Cirrhosis
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-fatty infiltration of the liver
-not reversible -50% death within 4 years -drinking scars liver cells |
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Pellegra
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-3 D's: diarrhea, dementia, dermatitis
-deficiency of niacin -occurs within 50-60 days -decreased appetite and weight |
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Scurvy
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-Vitamin C dificiency
-poor wound healing -frequent infections -bleeding gums and loose teeth |
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Wernicke-Korsakoff
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-deficiency in Thiamin (occurs where polish rice is the only staple)
-associated with alcohol abuse |
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Fat-Soluble Vitamins
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-Vitamins A, D, E, and K
-released into lymph -require a protein or lipid carrier for transport -can accumulate in liver or adipose tissue -toxicity more likely |
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Vitamin D
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-synthesized from sun exposure
-regulates blood calcium -regulates calcium deposition in bones -promotes mineralization in bones -fortified milk |
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Water-Soluble Vitamins
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-B complex, Vitamin C
-released directly into food -travel freely -excess excreted in the urine |
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Calcium Foods
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-dairy products
-calicum fortified foods -tofu |
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Chloride Foods
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-salt consumption
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Folate Foods
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-grains and legumes
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Iodide Foods
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-iodized salt
-saltwater fish -seafood |
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Iron Foods
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-red meat
-milk is a POOR source |
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Magnesium Foods
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dark chocolate
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Potassium Foods
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fruits and vegetables
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Thiamin Foods
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-enriched bread
-pork -hot dogs -luncheon meats |
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Vitamin A Sources
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retinoids (liver, fish oils)
carotenoids (yellow-orange fruits and vegetables) |
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Vitamin C Sources
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-citrus fruit
-green pepper -broccoli -strawberry |
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Vitamin K Sources
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green leafy vegetables
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Functions of B Vitamins
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most act as co enzymes that promote enzyme activity
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Functions of Calcium
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-mineralization of bones and teeth
-involved in muscle cotraction and blood clotting -cofactors (messenger within the cell) |
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Functions of Vitamin A
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-vision
-cell growth -heart disease and cancer prevention -growth, development, reproduction |
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Functions of Vitamin E
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-helps in absorption of vitamin A
-role in iron metabolism -antioxidant -maintenance of nervous tissue and immune function |
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Functions of Vitamin K
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-involved in synthesis of several blood clotting factors
-required for blood coagulation |
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Functions of Zinc
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-wound healing
-immune function -growth |
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Deficiencies of Calcium
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-osteoporosis
-characterized by loss of mineral mass in certain areas of the bones |
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Deficiencies of Flouride
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-cavities can occur
-toxicity: mottling of teeth in children |
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Deficiencies of Folate
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prevent neural tube virth defects and promote proper fetal development
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Deficiencies of Iodide
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-thyroid gland enlarges (goiter)
-cretinism: stunting of fetal growth and mental development as a result of low idoine during pregnancy |
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Deficiences of Iron
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-most common form of anemia
-female atheletes, women of childbearing years most at risk -reduction of red blood cells/oxygen capacity |
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Deficiencies of Thiamin
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Beriberi
Wernicke-Korsakoff |
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Deficiencies of Vitamin A
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-night blindness
-irreversible blindness -susceptibility to infections -poor growth |
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Deficiencies of Vitamin C
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scurvy
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Deficiencies of Vitamin E
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-hemolytic anemia: caused by rupture of red blood cell membrane
-very rare |
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Recommendations for Salt
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no more than 2000-3000 mg of sodium per day
*typical intake is 4000-7000 mg/day |