Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
145 Cards in this Set
- Front
- Back
|
Retinoids are
|
active form of vitamin A
|
|
|
Retinol
|
a type of retinoid stored in the liver, potentially toxic
|
|
|
Carotenoids
|
precursor to vitamin A, not active in plants but become active in the body, beta carotene is a type of this
|
|
|
Roles of vitamin A
|
Vision, Cell differentiation (the protective barriers), Immune system (produce cells that fight infection)
|
|
|
Dietary sources of Vitamin A and beta carotene
|
vitamin a: animal products, beta carotene: plant product
|
|
|
Beta carotene and diseases
|
antioxidant (body guards against oxidative damage during normal cell metabolism. Macular degeneration (problem seeing in the mddle of your vision, progressive loss) associated with diets lacking in dark leafy greens.
|
|
|
Vitamin A UL
|
3000 micrograms
|
|
|
High amounts of vitamin A can cause
|
birth defects and bone weakness
|
|
|
Beta carotene toxicity
|
makes your orange, increases lung cancer risk if a smoker
|
|
|
Where do you get different types of vitamin D
|
D2 in vegetables D3 in animal products, also synthesized by our body
|
|
|
Synthesis of vitamin D
|
compound in our skin that can be converted to vitamin d -> compound goes from the skin to the blood then to the liver-> When in the liver it is not in the active form so it needs to go to the kidney to be activated
|
|
|
Factors effecting vitamin D synthesis
|
advanced age, clothing, geography, homebound, seasons, skin pigments
|
|
|
Vitamin D availability
|
weight, overweight means you have the vitamin D you need but don’t have access to it
|
|
|
Function of vitamin D
|
blood calcium regulation.
|
|
|
Where does vitamin D act to alter blood calcium levels
|
small intestines, kidneys, bones
|
|
|
Vitamin D increases blood calcium absorption how
|
intestines: increase the amount of calcium absorbed. Kidneys: decrease calcium excreted. Bone: release calcium in bones
|
|
|
Vitamin D deficiency called
|
rickets in children, osteomalacia in adults (bones become soft)
|
|
|
How much vitamin D is given to infants
|
400 iu
|
|
|
Dietary sources of vitamin D
|
most have very little except cod liver oil
|
|
|
Vitamin D UL:
|
4000 iu |
|
|
RDI for vitamin D
|
600 iu
|
|
|
Vitamin E active form
|
alpha-tocopherol
|
|
|
Vitamin E function
|
antioxidant (stabilizes free radicals). Protects polyunsaturated double bonds
|
|
|
Vitamin e deficiency |
is rare |
|
|
Fat malabsorption disease
|
pancreatic juice cannot go to the intestines to break down the fat
|
|
|
Vitamin K found in
|
plant food (mostly leafy greens) and out intestinal bacteria
|
|
|
Vitamin K main role
|
clotting factor
|
|
|
At risk for vitamin K deficiency
|
newborns, long term antibiotics use, fat malabsorption disease
|
|
|
Possible problems with vitamin K
|
it opposes anti-clotting medication
|
|
|
Water soluble vitamins
|
C and B vitamins
|
|
|
Vitamin C benefits
|
collagen, antioxidant, boost iron absorption, healthy immune system
|
|
|
Vitamin C deficiency
|
Scurvy: loss of teeth, pale skin, sunken eyes
|
|
|
At risk for scurvy
|
elderly
|
|
|
Vitamin C found
|
fruits and vegetables
|
|
|
Maximizing vitamin c levels in food
|
eat raw (boiling reduces b/c it is a water soluble vitamin), proper storage (away from air, uncut)
|
|
|
Vitamin C RDI
|
men 90mg, women 75mg
|
|
|
Vitamin C UL
|
2000mg
|
|
|
B vitamins
|
Thiamin, Folate, Niacin, B12
|
|
|
Thiamin function
|
part of a coenzyme in energy metabolism, nerve function
|
|
|
Thiamin deficiency
|
Beriberi: effects heart, lungs, nervous system
|
|
|
Niacin function
|
coenzyme in energy metabolism
|
|
|
Niacin dietary sources
|
protein foods, animal product is better than plant sources
|
|
|
Niacin deficiency
|
Pellagra
|
|
|
Folate function
|
growth and development of cells, RBC synthesis, synthesize nerve tissue. Very important in pregnant women
|
|
|
Folate deficiency
|
anemia. Birth defect (neural tube doesn’t completely close) can cause spinal bifida.
|
|
|
Bioavailability of Folate
|
synthetic is better absorbed than natural
|
|
|
Folate RDA
|
400mcg, 600 mcg for pregnancy
|
|
|
B12 function
|
RBC formation, maintain nerve cells
|
|
|
B12 found in
|
animal products
|
|
|
Absorption of b12
|
separated from the attached protein in the stomach, gastric protein called intrinsic factor (IF) attaches and then absorbed into blood stream
|
|
|
B12 deficiency
|
can occur in someone with low stomach acid or lacking IF. At risk are vegans and the elderly
|
|
|
Medication vs supplement
|
prescription meds have passed through rigourous tests of safety and effectiveness, supplements don’t have enough evidence to say whether it makes an impact on health
|
|
|
People who benefit from supplements
|
pregnant women, newborns, elderly, vegan, lactose intolerant, habitual dieter.
|
|
|
USP
|
US pharmocopia. Checks for quality and purity for supplements
|
|
|
Atherosclerosis
|
clogging of the arteries
|
|
|
Risk factors of high blood pressure
|
genetics, age, obesity.
|
|
|
Dietary factors of high BP
|
excess salt intake, low fruit and veggies (potassium)
|
|
|
How to lower BP
|
more potassium, less salt
|
|
|
Unprocessed foods high in salt
|
celery, sweet potato, sea food, chicken
|
|
|
Sodium sources (and %) that make up American diets
|
Unprocessed food 10%, table salt 15%, processed and fast food 75%
|
|
|
Water is
|
macronutrient, essential nutrient, most abundant molecule in our body
|
|
|
Functions of water
|
solvent, transportation (delivers nutrients and removes waste), lubricant, chemical reactions, shock absorber
|
|
|
Blood volume and pressure regulated by
|
brain and kidneys
|
|
|
How the body adjusts for low blood volume and pressure
|
brain secretes ADH, goes to the kidneys telling it to return water back to the blood stream. ADH also constricts the blood vessels. On the kidney the adrenal gland will send out Aldosterone which tells the kidneys to send sodium into the blood stream pulling water in.
|
|
|
Iron in your body is a component of
|
hemoglobin (in RBC) and Myoglobin (in muscle)
|
|
|
Functions of iron
|
transport oxygen
|
|
|
Hemoglobin structure
|
looks like the cookies with jam in the center where the heme is the outer look and inner part is the iron, four of these make hemoglobin
|
|
|
Myoglobin structure
|
same as hemoglobin but with one protein instead of four
|
|
|
Dietary forms of iron
|
heme iron=animal product, nonheme iron= plant product, supplements, and fortified foods
|
|
|
Which absorbs better heme or non heme
|
heme
|
|
|
Non heme forms
|
ferric which is not easily absorbed, and ferrous which is more easily absorbed
|
|
|
Iron enhancers and inhibitors
|
enhancers: Vitamin C, meat. Inhibitors: Phytates, tannins, calcium
|
|
|
Iron deficiency is called
|
mildly iron deficient
|
|
|
Sever iron deficiency
|
iron deficient anemia
|
|
|
Ferritan
|
binds with iron to save for later
|
|
|
Iron deficiency (mild)
|
Ferritin is low and hemoglobin would be normal
|
|
|
Iron deficiency anemia
|
Ferritin is low and hemoglobin is low
|
|
|
At risk for iron deficiency
|
vegetarians and elderly
|
|
|
Who needs more iron
|
women of childbearing age and infants and children
|
|
|
Iodine food sources
|
sea food, iodized salt
|
|
|
Iodine deficiency disorders
|
fetal deficiency= cretinism, child and adult deficiency-goiter
|
|
|
Function of iodine
|
regulates thyroid which helps energy metabolism and cell groth and development
|
|
|
What happens if iodine is low
|
pituitary secretes TSH to tell the thyroid to expand and get as much iodine as possible
|
|
|
Goitrogens
|
can inhibit iodine, found in cruciferous vegetable and soybean
|
|
|
Overweight bmi
|
25-29.99
|
|
|
Obese bmi
|
30+
|
|
|
Healthy BMI
|
18.5-24.9
|
|
|
Underweight bmi
|
<18.5
|
|
|
Health conditions with being overweight
|
atherosclerosis, diabetes, osteoarthritis
|
|
|
BMI calculations
|
(weight (lb)/height(in)2)*703
|
|
|
BMI does not account for
|
gender, age, fitness, ethnicity (especially Asians)
|
|
|
Two types of fat
|
subcutaneous fat and visceral fat
|
|
|
Central obesity
|
men have waists over 40 in and women have waists over 35. For Asians -4.6 in
|
|
|
Three indicators to assess health
|
bmi, waist circumference, disease risk profile
|
|
|
Positive energy balance
|
calories in>calories out
|
|
|
Negative energy balance
|
calories out< calories in
|
|
|
Energy expenditure components
|
basal metabolism, digestion, physical activity
|
|
|
BMR
|
basal metabolic rate
|
|
|
Factors that effect BMR
|
age, physical activity, gender
|
|
|
How many calories in a pound of body fat
|
3500
|
|
|
Grelin
|
hunger hormone, produced by cells in stomach to tell brain to start eating
|
|
|
Leptin
|
full hormone, appetite suppressing
|
|
|
Outside the body contributors to obesity
|
external cues to overeating, food access, physical inactivity
|
|
|
Spot reducing
|
trying to minimize one part of your body you dislike-ie stomach or arms
|
|
|
Nervous system food
|
glucose only
|
|
|
What happens if you fast
|
liver breaks down glycogen stores, one days worth of glucose. Body fat is broken down into amino acids for the rest of your body to use
|
|
|
If fast continues past glycogen depletion
|
breaks down protein into glycogen, fat broken down creating ketones as a byproduct which the nervous system can also use (ketones are acidic)
|
|
|
When you take in an excess of food
|
carbs broken into glucose and stored, fat broken into fatty acid which is stored, protein broken into amino acids and whatever isn’t used is stored, nitrogen is lost in urine
|
|
|
RYGB
|
Roux-en-Y gastric bypass
|
|
|
Components of RYGB
|
restrictive, malabsorptive, nonreversible
|
|
|
AGB
|
adjustable gastric banding
|
|
|
AGB
|
lap band is a type, restrictive, not malabsorptive, and reversible
|
|
|
Etiology of eating disorders
|
sociocultural, psychological, biological
|
|
|
Continuum of weight related concerns and disorders
|
body dissatisfaction->dieting behaviors->disordered eating->clinically significant eating disorder
|
|
|
Types of eating disorders
|
anorexia nervousa, bulimia nervousa, binge eating disorder
|
|
|
Major minerals
|
calcium, magnesium, potassium, sodium
|
|
|
For low blood calcium
|
parathyroid secretes PTH which goes to the kidneys to increase vitamin d which goes to the small intestines to increase calcium absorption calcium will go to the bone and excrete through urine
|
|
|
Functions of calcium
|
structural, bone and teeth mineralization, muscle contraction, blood clotting, BP
|
|
|
For high blood calcium
|
parathyroid decreases pth which decreases vitamin d which decreases absorption in the small intestines, increasing urine secretion and lowering calcium released from bone
|
|
|
Influences in calcium bioavailability
|
oxalate intererferes with absorption, age, phytates interfere with absorption
|
|
|
AI for calcium
|
1000mg
|
|
|
Calcium supplements
|
calcium carbonate, calcium citrate
|
|
|
Calcium carbonate
|
take after meals to increase absorption
|
|
|
Calcium citrate
|
take without food, pure calcium
|
|
|
Functions of magnesium
|
helps operate over 300 enzymes, bone structure, muscle function
|
|
|
Potassium functions
|
fluid balance, heartbeat (too much can stop the heart)
|
|
|
Potassium deficiency
|
causes diarrhea and vomiting, can be caused by taking a diuretic or a diet low in fruit and veggies
|
|
|
Function of salt
|
fluid balance and electrolyte balance
|
|
|
Regulation of low sodium in blood
|
adrenal glands secrete Aldosterone which tells kidneys to retain sodium.
|
|
|
If high sodium levels in blood
|
adrenal glands secrete less Aldosterone which lets the kidneys excrete extra sodium
|
|
|
People at risk for sodium deficiency
|
infants and children, and athletes
|
|
|
Sodium AI
|
1500mg
|
|
|
Sodium UL
|
2300mg
|
|
|
Gestational diabetes consequence
|
very high birth weight
|
|
|
Function of placenta
|
hormone and enzyme production, nutrient and oxygen exchange, removes waste from fetus
|
|
|
7 key nutrients in pregnancy
|
energy (calories), CHO (>175g), protein (+25g), fat (EFA), folate (600mcg), calcium, iron (30g)
|
|
|
Dieting during pregnancy
|
not recommended except for extremely obese
|
|
|
Identifying hunger in an infant
|
crying is a late sign use body language and cues
|
|
|
Infant reflex
|
rooting reflex, turning head when something brushes cheek which helps with feeling
|
|
|
How to tell infant satiety
|
stop feeding when they are finished, they slow down and stop nursing
|
|
|
Infant motor development starts
|
top down and central to peripheral
|
|
|
First solid foods are
|
iron fortified cereal then vitamin c
|
|
|
Solid foods start at
|
4-6 months
|
|
|
Satter models
|
feeding dynamic model and eating competency model
|
|
|
Feeding dynamic model says
|
parents feed based on division of responsibility meaning: parents produce the what kids decide how much and everything else (like when)
|
