Nutrition Exam #4

Front 1

What are the functions of antioxidants in the body?

Back 1

Antioxidants prevent or repair the damage caused by oxidation.

- inhibit cancer and cell death

- decrease blood clots

- alter absorption, production, & metabolism of cholesterol

- decrease inflammation - affecting immunte related disorders

Front 2

Name 2 micronutrients that are involved in enzyme systems toquench free radicals.

Also identify one good food source for each ofthese.

Back 2

Copper - found in liver, legumes, seeds, whole-grain breads and cereals

Iron - found in breakfast cereals, benas, animal products

Front 3

Name 2 micronutrients that act as antioxidants by donatingelectrons and identify at least one food source for each.

Back 3

Vitamin C - fruits & veggies (oranges, brussel srpouts, strawberries, peppers, broccoli, cauliflower)

Vitamin E - - Cereal, oils (safflower, sunflower, canola) almonds, sunflower seeds

Beta-Carotene - dark green leafy vegetables and

Front 4

What is the role of vitaminE in the prevention of cardiovascular disease?

Back 4

Antioxidant that helps:

Melts clots

Reduces oxygen requirement of tissues

Preserves capillary walls

Improves circulation

Front 5

What is the role of vitaminE in the prevention of cardiovascular disease?

Back 5

Almonds

Raisin Bran Cereal

Sunflower oil or seeds

Front 6

List 3 foods that are highin beta carotene:

Back 6

Dark green and yellow-orange fruits & veggies

Green leafy vegetables (spinach, kale)

Tomato products (juice & sauce)

Front 7

List three foods that arehigh in vitamin C.

Back 7

(SOB)

Strawberries

Oranges

Brussels Sprouts

Front 8

List three foods that arehigh in selenium.

Back 8

(SNOW)

Seafood

Organ meats,

Nuts

Wheat

Front 9

Why are cell membranessusceptible to free radicals?

Back 9

Oxidative damage can lead to a breakdown or even hardening of lipids which makeup all cell walls.

Front 10

Vitamin C enhances theabsorption of what mineral?

Back 10

Iron

Front 11

What is the Upper Limit forvitamin C?

Back 11

2,000 mg/day

Front 12

What are some symptoms one might experience with these high intakes?

Back 12

Stomach inflammation

Diarrhea

GI Distress

Front 13

Who has increase vitamin Crequirements?

Back 13

Smokers

Front 14

What is beta carotene?

Back 14

Beta-carotene is one of a group of red, orange, and yellow pigments called carotenoids (gives fruits and vegetables much of their color.

Provides vitamin A to the body

Front 15

What is peak bone mass andwhat factors influence it?

Back 15

Achieved by age 30. After age 30 bone resorption occurs causing decreased bone mass and bone mineral density.

Sex - women

Age - loss occurs over 30

Ethnicity - Caucasian and Asian at higher risk

Frame size - small bones = lower bone mass

active lifestyle = greater density

smoking = less mass

diet = fruits, veggies, lean protein increase density

Front 16

What factors build bone?

Back 16

Exercise

Increased calcium

Eating fruits, veggies, lean protein

Front 17

What factors can lead topoor bone health?

Back 17

Smoking

high intake of phosphorus, caffein, and sodium

Front 18

What is the deficiency ofcalcium called?

Who is most at risk?

Back 18

Osteoporosis

women over 50

men over 70

Front 19

Why are post menopausalwomen more susceptible to fractures?

Back 19

decreased estrogen concentrations

Front 20

Where is calcium stored inthe body?

Back 20

Bones

Teeth

Front 21

What hormones are involved in blood calciumregulation.

Back 21

parathyroid hormone (PTH)

and calcitonin

Front 22

What are two good animal food sources of calcium?

Back 22

Dairy

Salmon

Front 23

What are two good plant food sources of calcium?

Back 23

Dark leafy green vegetables

Almonds

Legumes

Front 24

What are the toxic effectsof too much calcium?

Back 24

Gas

Bloating

Constipation

Kidney Stones

Kidney Failure

Tissue Calcification

Headaches

Front 25

What does phosphorus do inthe body and for the bones?

Back 25

(BCC-CAM)

Bone teeth and strenth

Cellular replication

Component of ATP

Component of phospholipid membrane

Allows enzymes and B vitamins to function

Maintains blood pH and fluid balance

Front 26

What foods have phosphorus?

Back 26

Dairy, meat, bread, nuts, fish, cereals

Front 27

Where do we get vitamin D?

Back 27

Sunlight exposure

Front 28

What substance is the building block of vitamin D?

Back 28

Cholesterol

Front 29

What organs are involved invitamin D activation?

Back 29

liver

kidneys

Front 30

What is the disease ofvitamin D called?

Back 30

Rickets

Front 31

What is vitamin D’s role inbones?

Back 31

Regulates calcium

Front 32

What are the functions ofFluoride?

Back 32

dental care:

prevents cavities

contributes to teeth strength and structure

stimulates remineralization of enamel

Front 33

Where do we get Fluoride?

Back 33

Fish, clams, lobster, shrimp, tea, seaweed, flourinated water

Front 34

What does magnesium do for the bones?

Back 34

Provides rigidity to bones

Front 35

What foods are good sources of magnesium?

Back 35

Found in chlorophyll and comes from plant sources such as: squash, whole grains, bran, beans, nuts, seeds, broccoli

Animal products: milk & meats

Hard tap water

Espresso