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125 Cards in this Set
- Front
- Back
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What are the functions of water in the body? |
-transport nutrients -carries away waste -provides moisture to tissues -supports blood volume -regulates body temperature -lubricates joints -shock absorption |
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How do we obtain water for the body (input) and how does the body lose water (output)? |
-Obtain water from liquids, foods, and water created by metabolism -Lose from kidneys, skin, lungs, and feces |
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How is hardness of water determined? |
Based on concentration of 3 minerals: -calcium -magnesium -sodium |
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What are some potential health threats in water? |
Bacteria, Parasites, Lead |
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Which federal agency regulates water safety? |
EPA (Environmental Protection Agency) |
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What is the general effect of caffeine on the nervous system? (What type of drug effect does it have?) |
-classified as a Xanthine -stimulant -can be habit-forming -withdrawal symptoms |
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What dose of caffeine has been found to be effectiveness to increase alertness and decrease fatigue? How many mg of caffeine is this; how many 8 oz. cups of coffee would one have to drink to obtain this dose? |
100-200 mg. 1 to 2 cups of coffee. |
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At what does of caffeine is one at risk to experience negative effects, such as insomnia or anxiety? How many mg of caffeine is this; how many 8 oz. cups of coffee would one have to drink to obtain this dose? |
300 mg 3 cups of coffee |
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What are the nutrition and drug-related properties of alcohol? |
Drug-related: central nervous system depressant Nutritional: supplies energy, not essential |
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What is Alcohol's caloric content? |
7 calories per gram |
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What is alcohol's major effect on the nervous system? |
Depressant |
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What amount of alcohol is found in a standard drink? |
14 g, 0.49 oz. |
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How many ounces of beer is a standard drink? |
12 oz |
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How many ounces of wine would a standard drink be? |
5 oz |
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How many ounces of an 80-proof distilled beverage, such as whiskey, vodka, gin, etc. is there in 1 standard drink? |
1.5 oz |
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From where in the body is alcohol absorbed; from which organ/structure is most alcohol absorbed from the digestive system into the bloodstream? |
Small Intestine: 80% absorbed Stomach: 20% absorbed |
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What factors can influence alcohol absorption? |
-Food slows down absorption |
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In which organ in the body is most alcohol metabolized in the body? |
Liver |
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What is a typical rate of alcohol metabolism? (In general, how much alcohol can the liver metabolize per hour; how many standard drinks per hour?) |
1/2 oz of pure alcohol (14 grams) per hour, 1 drink per hour |
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What factors, if any, influence the rate of alcohol metabolism and BAC? |
Men have faster metabolisms |
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At what BAC level are people considered intoxicated? (This is the legal definition in all 50 states.) |
0.08% |
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What levels of BAC are dangerous (at what levels is a person at risk for death)? |
0.35-0.6% |
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What are the three stages of liver damage that can occur? Which two stages are reversible, which one is not? |
-Fatty Liver: fat deposits in liver -Alcoholic hepatitis: inflammation and injury to liver -Cirrhosis: chronic degenerative disease of liver. Liver cells become infiltrated with fibrous tissues.
-Reversible: Fatty Liver and Alcoholic hepatitis
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What impact can alcohol have on the brain? |
-retardation -hyperactivity, impulsiveness, distractibility -Delayed gross and fine motor skills -Impaired language development -Memory and learning problems
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What are the effects (or some of the risks) of alcohol when combined with OTC pain relievers, antihistamines or tobacco? |
Increased risk for tissue damage: -Liver -Stomach -Brain -Greater cancer risk for several organs and tissues
-Increases sedative effect, impairing mental skills used for driving -can increase blood pressure
-double heart attack risk increases risk for lung, mouth, throat, and bladder cancer -increases risk for stroke, high blood pressure, miscarriage and low-birthweight babies
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What is fetal alcohol syndrome and its general characteristics? |
Define by 4 criteria: 1. Maternal drinking during pregnancy 2. Facial abnormalities 3. Growth retardation 4. Brain damage, often causing intellectual difficulties or behavioral problems |
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Vitamin A
Primary Function |
Vision; growth and repair of body tissues; maintenance of mucous membranes; reproduction; bone and tooth formation; immunity; hormone synthesis; antioxidant |
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Vitamin A
Food Source |
Retinal in fortified milk and margarine, cream, cheese, butter, eggs, liver
Beta-carotene in spinach and other dark leafy greens, broccoli, deep orange fruits, and vegetables |
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Vitamin A
Deficiency Symptoms |
Night blindness, rough skin, susceptibility to infection, impaired bone growth, abnormal tooth and jaw alignment, eye problems leading to blindness, impaired growth |
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Vitamin A
Toxicity Symptoms |
Toxicity symptoms: red blood cell breakage, nosebleeds, abdominal cramps, nausea, diarrhea, weight loss, blurred vision, irritability, loss of appetite, bone pain, dry skin, rashes, hair loss, cessation of menstruation, liver disease, birth defects |
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Vitamin D
Primary Function |
Calcium and phosphorus metabolism (bone and tooth formation); aids body's absorption of calcium |
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Vitamin D
Good Food Source |
Self-synthesis with sunlight; fortified milk, fortified margarine, eggs, liver, fish |
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Vitamin D
Deficiency Symptoms |
Rickets in children, osteomalacia in adults; abnormal growth, joint pain, soft bones |
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Vitamin D
Toxicity Symptoms |
Deposits of calcium in organs such as the kidneys, liver, or heart, mental retardation, abnormal bone growth |
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Vitamin E
Primary Function |
Protects red blood cells; antioxidant (protects fat-soluble vitamins); stabilization of cell membranes |
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Vitamin E
Good Food Sources |
Vegetable oils, green leafy vegetables, wheat germ, whole-grain products, liver, egg yolk, salad dressings, mayonnaise, margarine, nuts, seeds |
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Vitamin E
Deficiency Symptoms |
Muscle wasting, weakness, red blood cell breakage, anemia, hemorrhaging |
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Vitamin E
Toxicity Symptoms |
Doses over 800 IU/ day may increase bleeding (blood clotting time) |
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Vitamin K
Primary Function |
Synthesis of blood-clotting proteins and a blood protein that regulate blood calcium |
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Vitamin K
Best food sources |
Bacterial synthesis in digestive tract, liver, green leafy and cabbage-type veggies, soybeans, milk, vegetable oils |
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Vitamin K
Deficiency symptoms |
Hemorrhaging, decreased calcium in bones |
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Vitamin K
Toxicity symptoms |
Interference w/ anticlotting medication; synthetic forms may cause jaundice |
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Thiamin
Primary Functions |
Helps enzymes release energy from carbohydrates; supports normal appetite and nervous system function |
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Thiamin
Good food sources |
Meat, pork, liver, fish, poultry, whole-grain and enriched breads, cereals and grain products, nuts, legumes |
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Thiamin
Deficiency Symptoms |
Beriberi: edema, heart irregularity, mental confusion, muscle weakness, apathy, impaired growth |
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Thiamin
Toxicity symptoms |
none reported |
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Niacin
Primary Function |
Helps enzymes release energy from energy nutrients; promotes health of skin, nerves, and digestive system |
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Niacin
Good food source |
Meat, eggs, poultry, fish, milk, whole-grain and enriched breads, cereals and grain products, nuts, legumes, peanuts |
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Niacin
Deficiency symptoms |
Pellagra: flaky skin rash on parts exposed to sun, loss of appetite, dizziness, weakness, irritability, fatigue, mental confusion, indigestion, delirium |
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Niacin
Toxicity symptoms |
Flushing, nausea, headaches, cramps, ulcer irritation, heartburn, abnormal liver function, rapid heartbeat with doses about 500 mg per day |
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Riboflavin
Primary functions |
Helps enzymes release energy from carbohdyrate, fat, and protein; promotes healthy skin and normal vision |
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Riboflavin
Good food sources |
Milk, leafy green veggies, yogurt, cottage cheese, liver, meat, whole-grain or enriched breads, cereals, and grain products |
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Riboflavin
Deficiency symptoms |
Eye problems, skin disorders around nose and mouth, magenta tongue, hypersensitivity to light |
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Riboflavin
Toxicity symptoms |
None reported |
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Folate
Primary functions |
Red blood cell formation; protein metabolism; new cell division |
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Folate
Good food sources |
Green leafy veggies, liver, legumes, seeds, citrus fruits, melons, enriched breads, cereals, and grain products |
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Folate
Deficiency Symptoms |
Anemia, heartburn, diarrhea, smooth red tongue, depression, poor growth, neural tube defects, increased risk of heart disease, stroke, and certain cancers |
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Folate
Toxicity symptoms |
Diarrhea, insomnia, irritability, may mask a vit. B12 deficiency |
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Vitamin B6
Primary Functions |
Protein and fat metabolism; formation of antibodies and red blood cells; helps convert tryptophan to niacin |
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Vitamin B6
Good Food Sources |
Meeat, poultry, fish, shellfish, legumes, fruits, soy products, whole grain prodducts, green leafy veggies |
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Vitamin B6
Deficiency Symptoms |
Nervous disorders, skin rash, muscle weakness, anemia, convulsions, kidney stones |
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Vitamin B6
Toxicity symptoms |
Depression, fatigue, irritability, headaches, numbness, damage to nerves, difficulty walking |
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Vitamin B12
Primary Functions |
Helps maintain nerve cells; red blood cell formation; synthesis of genetic material |
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Vitamin B12
Good Food sources |
Animal products: meat, fish, poultry, shellfish, milk, cheese, eggs; fortified cereals |
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Vitamin B12
Deficiency symptoms |
Anemia, smooth red tongue, fatigue, nerve degeneration progresseing to paralysis |
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Vitamin B12
Toxicity symptoms |
none reported |
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Vitamin C
Primary Functions |
Synthesis of collagen (helps heal wounds, maintains bone and teeth, strengthens blood vessel walls); antioxidant; strengthens resistance to infection; helps body absorb iron |
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Vitamin C
Good Food sources |
Citrus fruits, cabbage-type veggies, tomatoes, potatoes, dark green veggies, peppers, lettuce, cantaloupe, strawberries, mangoes, papayas |
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Vitamin C
Deficiency Symptoms |
Scurvy: anemia, depression, frequent infections, bleeding gums, loosened teeth, pinpoint hemorrhages, muscle degeneration, rough skin, bone fragility, poor wound healing, hysteria |
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Vitamin C
Toxicity Symptoms |
Intakes of more than 1 g per day may cause nausea, abdominal cramps, diarrhea, and increased risk for kidney stones |
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Which of the vitamins are fat-soluble? Which are water-soluble? |
Fat-Soluble: A, D, E, K
Water-Soluble: B Vitamins (Thiamin, Riboflavin, Niacin, Folate, B6, B12, Biotin, Pantothenic acid), Vitamin C |
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What is meant by the term antioxidant and which vitamins or vitamin compounds are able to serve as antioxidants in the body? |
They protect against free radical damage
Vitamin C, Vitamin E, the carotenoids |
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What is beta carotene and what is its relationship to vitamin A? |
Beta carotene is converted into vitamin A in the body. It has no toxicity. |
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A deficiency of which vitamin can lead to night blindness? |
Vitamin A |
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What are some deficiency symptoms related to vitamin C? |
Scurvy- bleeding gums, loose teeth, poor wound healing, muscle degeneration |
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What are some toxicity symptom related to vitamin C? |
Nausea, diarrhea, abdominal cramps, increased risk for kidney stones |
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What is the best source for vitamin E in the diet? |
Vegetable oils or plant fats |
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Consuming which vitamin helps to enhance the absorption of iron from foods? |
vitamin C |
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A deficiency of which vitamin can result in poor blood clotting and prolonged bleeding time? What are some food sources of this? What is an unusual non-food source? |
Vitamin K
Green leafy veggies, Cabbage family veggies, eggs, intestinal bacteria |
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A deficiency of which two vitamins can result in a form of anemia in which red blood cells don’t divide properly and are unable to carry adequate oxygen? |
Folate, Vitamin B12 |
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Which vitamin is only found naturally in animal products, so vegans could be at risk for deficiency if they do not choose foods fortified with this? |
Vitamin B12 |
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For which vitamin can a deficiency during pregnancy result in a birth defect called a neural tube defect, such as spina bifida? What are the best food sources of this? |
Folate
Dries beans and lentils, green leafy veggies, whole grains, all enriched grains fortified since 1998 |
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Which vitamin helps or facilitates absorption of calcium from food and its deposition into bones? |
Vitamin D |
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Which vitamin is known as the “sunshine” vitamin due to the fact that skin exposure to UV rays can facilitate the conversion of cholesterol-containing compounds in the skin to the active form of this vitamin? |
Vitamin D |
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Which food tends to be our most readily available source of vitamin D? (This beverage is fortified with vitamin D.) |
Fortified milk, salmon, shrimp, cod liver oil |
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What nutritional factors affect the risk for osteoporosis? What other factors increase one’s risk for osteoporosis? |
-Poor calcium intake -fluoride and/or vitamin D deficiency -heredity -abnormal hormone levels -alcohol consumption -some prescription medicines or other drugs -lack of exercise, especially weight-bearing exercise |
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From which amino acid can the body synthesize niacin? What are the “4Ds” of niacin deficiency? What are some symptoms of niacin toxicity? |
Tryptophan
4 Ds: Diarrhea, dermatitis, dementia, death
Nausea, flushing of skin, rash, liver damage |
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Milk is stored in cardboard cartons or opaque plastic containers to minimize the destruction of which vitamin? |
Riboflavin |
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An excessive intake of this vitamin is not toxic, but can cause one’s urine to become an almost fluorescent yellow/green color. |
Riboflavin |
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For which type of vitamin are we likely to experience a deficiency more quickly? Why? |
Water-soluble vitamins
There is only short-term supply available with little storage |
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For which type of vitamin are we more likely to experience toxicity symptoms? Why? |
Fat-soluble vitamins
They are stored in the liver and in body fat, so it is possible for megadoses to build up |
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What is the difference between a major mineral and a trace mineral? |
major has more than 5 grams
trace has less than 5 grams |
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What is meant when it is said that a mineral functions as a cofactor? |
Enzyme helper or activator |
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Calcium
Best food source |
Dairy products, fish with small bones, fortified foods |
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Calcium
Major functions |
Principal mineral of bones and teeth; involved in muscle contraction and relaxation, nerve function, blood clotting, blood pressure |
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Calcium
Deficiency symptoms |
Stunted growth in children; bone loss (osteoporosis) in adults |
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Calcium
Toxicity symptoms |
usually excreted |
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Sodium
Best food sources |
salt, soy sauce, processed foods such as cured, canned, pickled and many boxed foods |
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Sodium
Primary functions |
Helps maintain normal fluid and acid-base balance; nerve impulse transmission |
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Sodium
Deficiency symptoms |
Muscle cramps, mental apathy, loss of appetite |
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Sodium
Toxicity symptoms |
high blood pressure |
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Potassium
Best food sources |
all whole foods, meats, milk, fruits, veggies, grains, legumes |
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Potassium
Primary functions |
Facilitates many reactions, including protein synthesis, fluid balance, nerve transmission, and contraction of muscles |
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Potassium
Deficiency symptoms |
muscle weakness, paralysis, confusion; can cause death; accompanies dehydration |
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Potassium
Toxicity symptoms |
causes muscle weakness, triggers vomiting, if given into a vein can stop the heart |
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Iron
Best food source |
Red meats, fish, poultry, shellfish, eggs, legumes, dried fruits, fortified cereals |
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Iron
Chief roles |
hemoglobin formation, part of myoglobin, energy utilization |
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Iron
deficiency symptoms |
anemia, weakness, pallor, headaches, reduced immunity, inability to concentrate, cold intolerance |
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Iron
toxicity symptoms |
iron overload infections, liver injury, acidosis, shock |
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Zinc
best food sources |
protein containing foods: meats, fish, shellfish, poultry, grains, veggies |
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Zinc
chief roles |
part of insulin and many enzymes; involved in making genetic material and proteins, immunity, vitamin A transport, taste, wound healing, making sperm, fetal development |
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Zinc
deficiency symptoms |
growth failure in children, delayed development of sexual organs, loss of taste, poor wound healing |
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Zinc
toxicity symptoms |
fever, nausea, vomiting, diarrhea, kidney failure |
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Iodine
best food soures |
iodized salt, seafood, bread |
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Iodine
chief roles |
part of thyroxine, which regulates metabolism |
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Iodine
deficiency symptoms |
goiter, cretinism |
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Fluoride
best food sources |
drinking water, tea, seafood |
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Fluoride
main functions |
formation of bones and teeth, helps make teeth resistant to decay |
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Fluoride
deficiency symptoms |
susceptibility to tooth decay |
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What are the best sources of iron in the diet? What is the difference between heme iron and non-heme iron? |
Heme iron: iron holding part of hemoglobin protein (about 40% of the iron in meat, fish and poultry)
Nonheme iron: iron from plant foods
Heme iron is a better source |
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What are two ways that we can enhance the amount of iron we absorb from food? |
Vitamin C increases absorption of nonheme, contamination iron |
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This mineral serves to help maintain the immune system, support wound healing, and promote proper growth in children. In addition, this mineral also plays an important role in maintaining our senses of taste and smell. |
Zinc |
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What are two health conditions one might be at risk for with an iodine deficiency? Iodine is necessary for the synthesis of what hormone? |
Goiter, Cretinism
Thyroid hormones |
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How can potassium affect blood pressure? What types of foods are the best sources of potassium? |
Lowers blood pressure
Whole foods of all kinds |
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What is the DASH Diet? In addition to modifications in sodium and potassium intake, what other types of diet modifications are recommended to help one mange blood pressure? |
Dietary Approaches to Stop Hypertension
Active lifestyle Drink moderation No smoking |
