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121 Cards in this Set
- Front
- Back
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What are the structures of an atom?
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is the smallest unit of matter, composed of; nucleus, protons, neutrons
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whats an orbital?
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"shell" with a negative charged particles that surround the nucleus
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how much magnesium should be found in bones?
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50-60% of the bodys magnesium is found in the bones
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what are the functions of Magnesium?
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part of bone structure, cofactor for over 300 enzyme systems, Required for ATP, DNA , and proteins; Supports vitamin D metabolism, muscle contractions, and blood clotting
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What are magnesium DRIs ?
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RDA varies;
Males 400mg/day men age 19-30 women 310mg/day women age 19-30 |
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Whats the Magnesium UL?
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350mg/day from supplements only
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name some sources of Magnesium intake?
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Green Leafy vegetables, whole grain, seeds, nuts, seafood, beans, some dairy products
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how can magnesium be deficient and toxicity
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no toxicity from magnesium in food; exces magnesum supplements can cause diarrhea, nausea, cramps, dehydration
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magnesium dificiency leads to what?
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can result in low blood calcium and osteoprosis, Hypomagnesemia
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where is fluoride found?
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is a trace mineral; about 99% of the body is stored in teeth and bones
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what are the functions of fluoride?
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development and maintenance of teeth/bones; combines with calcium phosphorus to protect teeth from acids and bacteria
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what are the fluoride recommended intake crap?
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AL- 1-4 mg/day
UL - 2.2mg/day (4-8), 10mg/day (>8y) |
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what are sources of fluoride?
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fluoridated dental products; water; tea
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what happens with excess fluoride?
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creates porous tooth enamel, teeth become stained and pitted
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what happens with deficiency in fluoride?
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dental caries cavaties; may increase osteoporotis risk
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Osteoporosis is characterized by what?
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low bone mass; deterioration of bone tissue; fragile bones leading to bone fractures' compaction of bone' decreased height; shortening and hunching of spine
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what are non modifiable osteoporosis risk factors?
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age; ethnicity; history of fractures; family history; being female; history of amenorrhea in women recognizable cause
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what are modifiable osteoporosis risk factors?
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smoking; sedentary lifestyle; low body weight; obesity; low calcium intake; low sun exposure; alcohol abuse; history of amenorrhea in women with inadequate nutrition; estrogen or testosterone dificiency; repeated falls
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whats an osteoporosis risk with age?
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bone mass decreases with age; age related hormonal changes influences bone density; older adults are less able to absorb vitamin D; older adults tend to limit sun exposure
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what are osteoporosis risk with gender?
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80% of americans with osteoporosis are women; women have lower bone density then men; low estrogen production increases bone loss
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what are risks of osteoporosis in regards to smoking and poor nutrition?
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cigarette smoking affects hormones that influence bone formation and resorption; alcoholism is associated with fractures; caffine may increase urinary calcium loss; low intake of nutrients associated with bone health
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Osteoporosis risk in regards to physical inactivity?
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regular exercise stresses bone tissues, stimulates increases in bone density; weight bearing activities are especially helpful in increasing bone mass; improved muscle strenght and physical stability reduces the risk of falling and bone fractures
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can osteoporosis be a risk in athletes with poor diets?
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yes
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what is characterized in a female athlete triad?
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eating disorder; amenorrhea; osteoporosis
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is there a cure for osteoporosis ?
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no
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how can osteoporsis be slowed?
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adequate calcium and vitamin D intake; regular exercise; anti-resorptive medications; hormone replacement therapy
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bones provide what?
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strenght to support body but allow for flexibility
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what does bone consist of?
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65% minerals- provide hardness
35% organic structures - strenght, durability, flexibility |
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what is bone growth and when does it stop?
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increase in bone size, completed by age 14 in girls and 17 in boys
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what is bone modeling?
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shaping of bone, completed by early adulthood, exercise and overweight increase bone thickness
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bone remodeling?
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recycling of bone tissue; maintains bone integrity, replaces old bone to maintain mineral balance, predominantly during adulthood
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what happens during bone remodeling?
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osteoblasts, cells that produce the collagen-containing component of bone that is then mineralized
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what happens during bone remodeling resorption?
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surface of bones is broken down, Osteoclasts, cells that erode the surface of bones
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when is peak bone density reached?
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is reached before 30 yrs
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when does bone density decrease?
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after 40 years old
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what nutrients are involved in bone health?
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calcium
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whats the most abundant major mineral in the body?
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calcium, 2% of entire body weight, and component of hydroxapatitde.
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describe calcium absorption?
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requires active form of vitamin d
enhanced in an acid environment |
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what are the functions of vitamin E?
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- Protect lipids from oxidation by free radicals
- Normal nerve and muscle development -enhances immune system - Improves vitamin A absorption |
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what are food sources of vitamin E?
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vegetable oils, nuts, soy beans, seeds
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which vitamin can be destroyed by exposure to oxygen, metals, UV light, and heat?
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vitamin E
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can vitamin E be a Toxicity?
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its uncommon
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is vitamin E deficiency uncommon?
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"true" deficiency is uncommon, because Vitamin E is stored in adipose tissue
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what can vitamin E deficiency lead to?
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-can result in erythrocyte hemolysis.
- anemia in premature infants -impairs immune function - associate with fat malabsorption |
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what is vitamin c soluable to?
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water
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whats the chemical form of vitamin c?
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ascorbic acid
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whats the function of vitamin c?
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synthesis of: collagen, DNA, Bile, Neurotransmitters (serotonin), carnitine, hormones
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what are vitamin C antioxidant functions?
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-protects (LDL, lungs from ozone, WBC)
- reduces formation of nitrosamines (processed meats cancer) - regenerates vitamin E by donating electrons - Enhances iron absorption |
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can vitamin C be toxic?
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no, but at least 10 times the recommended amount over a prolonged time can cause nausea, diarrhea ect,,
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what does vitamin C deficiency lead to?
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Scurvy, Anemia,
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what are the functions of beta carotene?
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-weak antioxidant
- effective against lipid oxidation - enhance immune system - protect skin from uv light - protects eyes from damage (impaired vision) |
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what are food sources of beta carotene?
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red, orange yellow and deep green fruits and vegetables
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TorF: is beta carotene an essential nutrient?
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false
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can beta carotene be toxic?
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no
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TorF: beta carotene has no known deficiency symptoms?
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True
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what type of soluable is Vitamin A?
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Fat soluable
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what are the active forms of Vitamin A?
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Retinol, Retinal, Retinoic acid
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what are the functions of Vitamin A?
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-Antioxidant
-essential for proper vision - cell differentiation - Involved in gene expression - sperm production - Bone growth |
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what are food sources of Vitamin A?
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-liver
-egg -dairy -fortified food |
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can Vitamin A be toxic?
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highly toxic at 3-4 times RDA, so yes. (Birth defects, dmg to liver or eyes)
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what does Vitamin A deficiency lead to?
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-night blindness
-Xerophthalmia - Hyperkeratosis - impaired immunity (growth) |
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what are food sources of seleniuM?
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-organ meats
- pork - seafood - nuts - wheat - rice |
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whats the percentage of absorption efficiency?
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50-90%
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what are the functions of selenium?
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-antioxidant
-production of thyroxine |
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can selenium be toxic?
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yes
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what is selenium deficiency associated with?
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keshan disease, heart disease, impaired immunity, deforming arthritis
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what are phytochemicals?
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naturally occuring chemicals in plants, which reduce risk for cancer, & heart disease
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what foods is phytochemicals in?
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-whole grains
- fruits - vegetables - legumes - nuts - garlic - soy products |
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what are some disorders related to oxidation?
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-cancer & growth
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what are some cancer risk factors?
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-tobacco use
- sun exposure - improper nutrition - low levels of physical activity |
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what can drastically reduce cancer risk?
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antioxidants (enhancing immune system, inhibit cancer cell growth, prevent oxidative dmg
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how do antioxidants reduce damage to blood vessels?
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-lowers oxidation of LDL-C (scavenging free radicals)
-reducing blood coagulation and clot formation |
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diets rich in antixoidants tend to be .....what?
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-high in dietary fiber
- low in saturated fat - high in folate |
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how do antioxidants reduce aging process?
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research doesn't support the use of antioxidants supplements in reversing or delaying aging.
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what are the three antioxidant enzyme systems?
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1. superoxide dismutase
2. catalase 3. glutathione peroxidase |
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whats the function of antioxidants?
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antioxidants stabilize free radicals and repair the damage caused by donating electrons or hydrogen molecules
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what are the functions of the three antioxidant enzyme systems?
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-break down oxidized fatty acids
- make more vitamin antioxidants available |
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list diseases linked with free radicals...
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-cancers
-heart disease -diabetes -arthritis -cataracts -kidney disease -alzheimers -parkinson |
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what are the effects of oxidation?
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-free radicals form within the phospholipid bilayers of cell membranes
(dmg lipid molecules are unable to maintain the integrity of the cell membrane) -free radicals can interact with (LDL-Cholesterol, cellular proteins, DNA) |
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what is a reactive oxygen species (ROS)?
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oxygen molecules that becomes a free radical
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what is oxidation?
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a chemical reaction in which atoms lose electrons
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what is reduction?
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occurs when atoms gain electrons
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what are calcium functions?
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-forms and maintains bones and teeth
- assists w/acid base balance -transmission of nerve impulses -assist in muscle contraction -maintain blood pressure -initiate blood clotting -regulate various hormones and enzymes |
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where is calcium found?
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99% in bones and teeth, and 1% in blood
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list some sources of calcium...
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skim milk, low fat cheese, nonfat yogurt (fortified foods, orange juice, soy milk)
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what happens to excessive calcium intake?
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its excreted from body
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whats hypercalcemia?
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-high blood calcium (can be caused by cancer or pth overproduction, may lead to calcium deposits in soft tissues)
Symptoms: fatigue mental confucsion |
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what is hypocalcemia?
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-low blood calcium (can be caused by kidney disease, vitamin D deficiency, low pth production)
Symptoms: muscle spasms, convulsions |
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what type of soluable is vitamin D?
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fat- soluable
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what is the active form of vitamin D in body?
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calcitriol
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where is vitamin D stored in body?
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stored in liver, and adipose tissue
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can vitamin D be synthesized by the body?
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yes, but requires UV light
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what are the functions of vitamin D?
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-required for calcium and phosphorus absorption from small intestine
-regulates blood calcium levels -works with PTH to stimulate Osteoclasts |
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what are food sources of vitamin D?
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-Ergocalciferol (plants)
-Cholecalciferol (animal foods, sun) -most foods come with vitamin D - Mostly obtained by fortified foods |
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what population can be affected by deficiency of Vitamin D?
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vegetarians
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can vitamin D be toxic?
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yes, results in hypercalcemia. (symptoms: weakness. loss of appetite, diarrhea, mental confusion, vomiting, thirst)
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what does vitamin D deficiency cause?
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- loss of bone mass
(rickets in childre, and osteomalacia in adults) |
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what type of soluable is vitamin k?
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Fat-soluable
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whats the active form of vitamin K?
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-phylloquinone
- menaquinone |
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whats the function of Vitamin K?
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-bone metabolism
-blood coagulation |
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what are some sources of vitamin K?
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-green leafy vegetables (collard greens, kale, spinach, and cabbage)
-vegetable oils |
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what is the function of phosphorus?
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-critital to mineral composition of bone
-required for proper fluid balance -component of ATP, DNA, membranes |
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what are food sources of phosphorus?
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milk, meats, eggs
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what are the functions of iron?
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-hemoglobin (carries O2 in erytho)
-Myoglobin ( carries O2 in muscle) -cofactor for enzymes energy metabolism of carbs, fats, proteins |
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how is iron homeostasis regulated?
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through adsorption, transport, storage, exretion
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what are the two types of iron in foods?
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1. Heme iron
2. Non-heme iron |
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what are the 4 things that proteins in iron metabolism do?
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1. storage (ferritin, Hemosiderin)
2. Transporter (ferritin, transferrin) 3. Oxidizing (hephaestin, Ceruloplasmin) 4. oxygen carrier (hemoglobin, myoglobin) |
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what are food sources of iron?
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-meats
-fish -poultry -clams -oysters -liver |
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can iron be toxic?
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yes, most kids die of poisoning overdose
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what are the three stages of iron deficiency?
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stage 1. depletion
stage 2. erythropoiesis stage 3. anemia |
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what are the three main nutrition related anemias?
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1. iron defic. (microcytic)
2. folate defic. (macrocytic) 3. vit B12 (pernicious) |
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what are the functions of zinc?
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-cofactor of hemoglobin production
- maintain protein structures - development immune system -regulate gene, cell replic, normal growth & sex maturation |
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what are food sources of zinc?
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red meats, poultry, seafood, whole grain
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what is the function of copper?
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-cofactor of energy metabolism
-synthesis of collagen -required for iron transport |
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whats the function of folate?
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-dna synthesis
-critical for rapid cell division |
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whats the function of vitamin b 12?
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-coenzyme for dna synthesis
-maintain myelin sheath of nerves -metabolism of amino acid |
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what type of soluable is vitamin b12?
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water soluable
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what are the 4 stages of vitamin b 12 deficiency?
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stage 1(negative vitamin b12)
stage 2(depletion) stage 3(erythropoiesis) stage 4(anemia) |
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what are food sources of vitamin b 12?
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dairy, eggs, meat, fish and poultry
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what are 2 populations suseptable to deficiency of vitamin b 12?
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1. vegans
2. elderly |
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what are two essential fatty acids?
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omega 6 and omega 3
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