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95 Cards in this Set
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Vitamin
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Essential, non caloric, organic nutrient found in foods (or supplements)
Indispensable to body functions- no ATP Micronutrient- required in small amounts |
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Provitamin (Precursors)
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Compounds that can be converted into active vitamins once ingested
Ex: Beta carotene |
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Preliminary Stage
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Inadequate dietary intake or reduction in bioavailability
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Bioavailability
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Amount of a nutrient that the body absorbs
Dont absorb--> eliminate in GI tract |
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Biochemical Deficiency
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Decreased vitamin/mineral pool
Detected via blood/tissue test |
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Physiological Deficiency
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Appearance of non-specific symptoms
Hard to pinpoint which vitamin or mineral is missing Ex loss of appetite, weakness, fatigue |
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Clinical Vitamin or Mineral Deficiency
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Observable specific clinical symptoms
ex: Beriberi, scurvy, osteoporosis |
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Primary Deficiency
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Not enough or bioavailability
Specific to specific nutrient |
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Secondary Deficiency
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Arises because some other disease process that influences ability to absorb that nutrient or use it in the body
Ex: B12 and intrinsic factor 1. not making intrinsic 2. not absorbing b12 |
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Vitamin A (Beta-Carotene)
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Eyes and Skin
Retinol = active form Provitamin carotenoids from plant sources Eye sigh, cell differentiation, gene regulation, growth, immune function |
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Retinol Activity Equivalents (RAE)
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Measure of vitamin A activity of beta carotene and other vitamin A precursors that reflects amount of Retinol that the body will derive from a food containing Vitamin A precursor compound
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Keratin
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Manufactured at lowest levels of skin
Tough protein water proof barrier to prevent water loss |
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Night Blindness
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Slow recovery of vision after exposure to flashes of bright light at night
Early symptom of Vit A deficiency Retina |
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Xerophthalmia
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Progressive hardening of cornea in advanced fit A deficiency that can lead to blindness
Keratin causes cloudiness |
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Hypervitaminosis
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Skin discoloration
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Vitamin D
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Bones
Can be synthesized in the skin when UV rays are present Cholesterol in skin converted to vitamin D precursor to be absorbed Activated in liver and kidneys Calcium regulation, bone mineralization, tissue growth and development |
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Rickets
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Vitamin D deficiency in children
bow legged low bone mineralization |
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Osteomalacia
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Vitamin D deficiency in adults
unmineralized bone protein bow legged |
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Osteoporosis
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Weakening of bone and mineral structure that occurs commonly with advancing age
Increase risk for fractures |
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Atherosclerosis
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Calcified plaques in blood vessels
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Vitamin E
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Antioxidant
immune function |
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Dietary Antioxidants
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Compounds typically found in plant foods that significantly decrease the adverse effects of oxidation on living tissues
Bind to free radicals before they cause callular damage and inflammation Ex: beta-carotene, vitamin E, vitamin C, selenium |
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Alpha-Tocopherol
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Kind of alcohol
most active/common form of Vitamin E |
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Free radical
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Atoms or molecules with one or more unpaired electrons that make the atom or molecule unstable and highly reactive
Form molecular bonds with cell membrane, protein, DNA --> cause damage |
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Coagulation
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Blood clotting
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Vitamin K
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Coagulation
Activation of blood proteins Bone proteins for bone formation Synthesized by intestinal bacteria |
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Hemorrhage
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Blood cant clot--> continue to bleed
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Jaundice
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Yellowing of skin or whites of eyes due to breakdown of ruptured RBCs
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Vitamin C (Ascorbic Acid)
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Connective Tissue
Co factor Antioxidant Enhanced immune response Increases iron absorption DRI: men 90 mg/day women 75 mg/day |
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Collagen
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Chief protein for support of most connective tissues, scars, ligaments, tendons, underlying matrix of bone and teeth
Gives skin level appearance |
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Coenzyme
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Small molecule that works with an enzyme to promote the enzyme's activity
Enzymes that require a vitamin to attach to it to activate it |
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Scurvy
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Vit C deficiency
Bleeding gums and tooth loss, skin lesions, poinpoint hemorrhage Prevent with 10 mg vit C |
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B Vitamins
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Thiamin, riboflavin, niacin, folate, B6, B12, Biotin, pantothenic acid
Coenzyme, metabolism, cell multiplication |
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Glossitis
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Specific to vitamin B deficiency
Swollen glossy tongue |
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Thiamin
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B vitamin
Energy metabolism, maintain nerve cell membrane |
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Beriberi
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Thiamin deficiency
Loss of sensation in hands and foot, muscular weakness, advancing paralysis, abnormal heart action Disrupts nerve cell membrane and makes communication not effective |
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Riboflavin
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Vitamin B
Role in energy metabolism of all cells |
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Cheilosis
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Riboflavin deficiency
Cracks at the corner of mouth |
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Niacin
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Vitamin B
energy metabolism foods with tryptophan |
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Pellegra
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Niacin deficiency
4 Ds Diarrhea, Dermatitis, Dementia, Death |
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Niacin Flush
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Niacin toxicity
Dilation of skin capillaries and tingling |
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Folate (Folic Acid)
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Vitamin B
Helps synthesize DNA normal metabolism of amino acids, nervous system development |
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Neural Tube Defect
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Abnormalities of the brain and spinal cord at birth
caused by low folate intake in women before and during pregnancy Ex: spina bifida- nervous system comes out in a pocket of back |
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Pernicious Anemia
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Folate and vitamin B12 deficiency
Lack of intrinsic factor= large immature RBC and damage to nervous system impaired digestive cell division |
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Vitamin B6 (pyridoxine)
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reactions, amino acid synthesis, blood glucose regulation
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Neuropathy
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Malfunction of nervous system
dont sense parts of body, interfere with normal function of nerves used for movement |
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Biotin and Pantothenic Acid
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Vit B
Biotin- cofactor for carbs, fat, protein metabolism Pantothenic acid- coenzyme for energy production |
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Minerals
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Naturally occurring, inorganic, homogenous substances
Essential elemental chemical compounds |
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Major Mineral
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Essential mineral nutrients required in in the adult diet in amounts greater than 10 mg/day
Macrominerals- calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfate |
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Trace Mineral
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Essential mineral nutrients required in <100 mg/day
Microminerals- iodine, iron, zinc, selenium, flouride, chromium, copper, manganese, molybdenum |
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Calcium
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Major mineral
Most abundant mineral in the bod stored in bones, teeth, blood |
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Bone Density
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Measure of bone strength, the degree of mineralization of the bone matrix
Degree of bone mineralization |
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Peak Bone Mass
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Highest attainable bone density for an individual
Developed during first three decades of life |
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Osteoporosis
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Calcium deficiency
Reduction of bone mass of older people in which bones become porous and fragile |
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Atherosclerosis
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Soft tissue calcification
Calcium toxicity |
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Phosphorus
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Major mineral
found in bones with calcium Bone, tooth structure, maintain acid base balance, DNA component, ATP, phospholipids in membrane |
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Magnesium
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Major mineral
Located in bones, muscle, liver, body fluids Enzyme function, energy production, heart relaxation, holds calcium in tooth enamel |
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Sodium
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major mineral
Blood pressure control DRI 1,500- mg or 1200 mg UL 2300 mg DGA: reduce |
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Potassium
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Major mineral
Positively charged ion in intracelular fluid compartment fluid and electrolyte balance nerve impulse muscle contraction |
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Hypokalemia
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K+ deficiency
hypertension, muscle weakness, confusion. heart failure--> death |
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Hyperkalemia
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K+ toxicity
Death from IV injections not from food sources |
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Iodine
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Trace mineral
compontent of thyroxine metabolic rate, body temp, reproduction, growth |
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Thyroxine
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Thyroid hormone responsible for metabolic activity of all cells in the body
Regulates metabolic rate, body temp, reproduction, growth... |
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Goiter
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Simple enlargment of thyroid gland due to iodine deficiency
Toxic- depressed thyroid activity |
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Hypothyroidism
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Weight gain and sluggish with goiter
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Cretinism
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Severe mental and physical retardation of an infant caused by the mother's iodine deficiency during pregnancy
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Iron
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Every living cell contains iron
hemoglobin and myoglobin transport of oxygen for ATP production, compontent of enzymes, new cells, amino acids, hormones, neurotransmitters |
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Hemoglobin
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Oxygen carrying protein of the blood
found in RBCs |
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Myoglobin
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Oxygen holding protein of the muscles
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Heme
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Iron containing portion of hemoglobin and myoglobin molecules
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Hepcidin
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Hormone secreted by liver in response to elevated blood iron
Can increase/decrease iron absorption from GI tract |
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Iron Deficiency Anemia
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Form of anemia caused by lack of iron and characterized by RBC shrinkage and color loss
Weakness, apathy, headaches, pallor, ... |
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Pica
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Craving and intentional consumption of non food substances like clay, chalk, dirt
iron deficiency |
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Iron Overload
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State of having more iron in the body than it needs or can handle, usually arising from a hereditary defect
Fatigue, depression, abdominal pain Unlikely due to changes in hepcidin and intestinal absorption |
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Zinc
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Trace mineral
works with proteins to regulate antioxidants, aid pancreas, dna component, behavior, would healing, sperm production, taste |
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Selenium
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Trace
Antioxidant with vit E, thyroid hormones and metabolism regulation |
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Flouride
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Trace
inhibits cavities |
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Flourosis
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flouride toxicity
discoloration of the teeth due to ingestion of too much flouride during tooth development skeletal- unusually dense but weak, fracture-prone, malformed bones |
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Chromium
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Carb/lipid metabolism
promotes euglycemeia |
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Copper
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Trace
hemoglobin, collagen formation antioxidant properties |
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Hypervitaminosis
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Excessive consumption of vitamins adversely affecting health
iron, zinc, vitamin a and niacin |
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Water Balance
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Balance between water intake and water excretion, which keeps the body's water content constant
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Euhydration
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Normal water balance in body
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Hypohydration
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Sub-optimal body water content, less than optimal
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Dehydration
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Process of losing body water
Symptoms progress rapidly from thirst to weakness to exhaustion and delirium 1-2% body weight loss with dark yellow urine mild loss of <5% Severe loss of >5% |
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Hyperhydration
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Water intoxication
Above optimal body water content Changes electrolyte balance in blood--> headache, muscular weakness, lack of concentration, poor memory, loss of appetite, cerebral edema, seizures |
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Dilutional Hyponatremia
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Decreased concentration of sodium in the blood
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Water Intoxication
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Dangerous dilution of body's fluids resutltig from excessive ingestion of plain water
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Metabolic Water
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Water generated in the tissues during the chemical breakdown of the energy-yielding nutriens in foods
made with ATP--> 200-300 ml |
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Insensible Perspiration
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Lost water when sedentary and humidification. evaporates before it is perceived as moisture on skin
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ADH
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Released by pituitary
signal to reabsorb more water |
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Cerebral Edema
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Swelling in brain caused by excessive fluids, stress on structures of the brain
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Diuretic
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Increases water loss by increasing urine volume
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Excessive Postexercise Oxygen Consumption (EPOC)
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Measure of increased metabolism that continues for minutes or hours after cessation of exercise
can influence TDEE |
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Carbohydrate Loading
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Manipulation of carb consumption (and training volume) in the week prior to a competition to maximze glycogen storage
Begin 3-7 days prior to exercise, gradually ramp up carb consumption while decreasing trainig intensity 7-1- g/kg body weight |
