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224 Cards in this Set
- Front
- Back
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fat soluble vitamins |
- A - D - E - K |
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most toxic fat soluble vitamin(s) |
- A
- D |
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megadosing |
- consumption of ten or more times higher than recommended levels |
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vitamins |
- organic compounds that assist in regulating body processes |
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water soluble vitamins |
- C - B vitamins |
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B vitamins |
- thiamin - riboflavin - niacin - vitamin B6 - vitamin B12 - folate - panthothenic acid - biotin |
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vitamin A alias |
- retinol - retinal - retinoic acid |
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vitamin A functions |
- helps eyes adjust to changing of eyes - protects color vision - assists cell differentiation - required for sperm productions & fertilization - contributes to healthy bone & immune system |
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vitamin A reliable food sources |
- beef and chicken liver - egg yolks - milk - spinach - carrots - mango - apricots - cantaloupe - pumpkin - yams |
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vitamin A toxicity |
- fatigue - bone and joint pain - spontaneous abortion and birth defects - nausea and diarrhea - liver damage - nervous system damage - blurred vision - hair loss - skin disorders |
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vitamin A deficiency |
- night blindness - xerophthalmia - impaired growth, immunity, & reproductive function |
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vitamin D alias |
- cholecalciferol |
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vitamin D functions |
- regulates blood calcium levels - maintains bone health - assists in cell differentiation |
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vitamin D food sources |
- canned salmon and mackerel - fortified milk and milk alternative - fortified cereals |
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vitamin D toxicity |
- hypercalcemia |
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vitamin D deficiency |
- rickets in children - osteomalacia and/or osteoporosis in adults |
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vitamin K alias |
- phylloquinone - menaquinone - menadione |
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vitamin K functions |
- serves as a coenzyme during production of specific proteins that assist in blood coagulation and bone metabolism |
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vitamin k reliable food sources |
- kale - spinach - turnip greens - brussels - sprouts |
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vitamin K toxicity |
- none known |
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vitamin K deficiency |
- impaired blood clotting - possible effect on bone health |
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vitamin E alias |
- tocopherol |
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vitamin E functions |
- as a powerful antioxidant it protects cell membranes, polyunsaturated fatty acids, and vitamin A from oxidation - protects white blood cells - enhances immune function - improves absorption of vitamin A |
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vitamin E food sources |
- sunflower seeds - almonds - vegetable oils - fortified cereals |
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vitamin E toxicity |
- toxicity is rare |
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vitamin E deficiency |
- hemolytic anemia - impairment of nerve, muscle, and immune function |
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vitamin B1 |
- thiamin |
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vitamin B1 function |
- required as enzyme cofactor for carbohydrate and amino acid metabolism |
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vitamin B1 reliable food sources |
- pork - fortified cereals - enriched rice and pasta - peas - tuna - legumes |
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vitamin B1 toxicity |
- none known |
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vitamin B1 deficiency |
- beriberi - fatigue - apathy - decreased memory - confusion - muscle weakness - irritability |
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vitamin B2 alias |
- riboflavin |
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vitamin B2 functions |
- required as enzyme cofactor for carbohydrate and fat metabolism |
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vitamin B2 reliable food sources |
- beef liver - shrimp - milk and other dairy foods - foritified cereals - enriched breads and grains |
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vitamin B2 toxicity |
- none known |
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vitamin B2 deficiency |
- aribofalvinosis - swollen mouth and throat - seborrheic dermatitis - anemia |
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niacin alias |
- nicotinamide - nicotinic acid |
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niacin functions |
- required for carbohydrate and fat metabolism - plays role in DNA replication and repair for cell differentiation |
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niacin reliable food sources |
- beef liver - most cuts of meat/fish/poultry - fortified cereals - enriched breads and grains - canned tomato products |
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niacin toxicity |
- flushing - liver damage - glucose intolerance - blurred vision differentiation |
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niacin deficiency |
- pellagra - vomiting - constipation - diarrhea - apathy |
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vitamin B6 alias |
- pyridoxal - pyridoxamine - pyridoxine |
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vitamin B6 functions |
- required as enzyme cofactor for carbohydrate and amino acid metabolism - assists synthesis of blood cells |
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vitamin B6 reliable food sources |
- chickpeas (garbanzo beans) - most cuts of meat/fish/poultry - fortified cereals - white potatoes |
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vitamin B6 toxicity |
- nerve damage - skin lesions |
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vitamin B6 deficiency |
- anemia - seborrheic dermatitis - depression - confusion - convulsions |
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folate alias |
- folic acid |
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folate functions |
- required as enzyme cofactor for amino acid metabolism - required for DNA synthesis - involved in metabolism of homocysteine |
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folate reliable food sources |
- fortified cereals - enriched breads and grains - spinach - legumes (lentils, chickpeas, pinto beans) - greens (spinach, romaine lettuce) - liver |
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folate toxicity |
- masts symptoms of vitamin B12 deficiency, specifically signs of nerve damage |
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folate deficiency |
- macrocytic anemia - neural tube defects in a developing fetus - elevated homocysteine levels |
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vitamin B12 alias |
- cobalamin |
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vitamin B12 functions |
- assists with formation of blood - required for healthy nervous system function - involved as enzyme cofactor in metabolism of homocysteine |
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vitamin B12 reliable food sources |
- shellfish - all cuts of meat/fish/poultry - milk and other dairy foods - fortified cereals and other fortified foods |
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vitamin B12 toxicity |
- none known |
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vitamin B12 deficiency |
- pernicious anemia - tingling and numbness of extremeties - nerve damage - memory loss - disorientation - dementia |
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pantothenic acid functions |
- assists with fat metabolism |
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pantothenic acid reliable food sources |
- meat/fish/poultry - shiitake mushrooms - fortified cereals - egg yolk |
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pantothenic acid toxicity |
- none known |
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pantothenic acid deficiency |
- rare |
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biotin functions |
- involved as enzyme cofactor in carbohydrate, fat, and protein metabolism |
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biotin reliable food sources |
- nuts - egg yolk |
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biotin toxicity |
- none known |
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biotin deficiency |
- rare |
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vitamin C alias |
- ascorbic acid |
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vitamin C functions |
- antioxidant in extracellular fluid and lungs - regenerates oxidized vitamin E - assists with collagen synthesis - enhances immune function - assists in synthesis of hormones, neurotransmitters, and DNA - enhances iron absorption |
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vitamin C reliable food sources |
- sweet peppers - citrus fruits and juices - broccoli - strawberries - kiwi |
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vitamin C toxicity |
- nausea and diarrhea - nosebleeds - increased oxidative damage - increased formation of kidney stones in people with kidney disease |
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vitamin C deficiency |
- scurvy - bone pain and fractures - depression - anemia |
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proteins |
- large, complex molecules found in the cells of all living things - critical components of all the tissues of the human body - function in metabolism, immunity, fluid balance, and nutrient transport - in certain circumstances, provide energy - contain a special form of nitrogen our bodies can readily use |
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amino acids |
- nitrogen contain molecules that combine to form proteins |
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essential amino acids |
- 9 of the 20 amino acids in our bodies that cannot be produced by our bodies and must be obtained through food |
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nonessential amino acids |
- can be made in our body |
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essential amino acids |
- histidine - isolecuine - leucine - lysine - methionine - phenylalnine - threonine - tryptophan - valine |
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nonessential amino acids |
- alanine - arginine - asparagine - aspartic acids - cysteine - glutamic acid - glutamine - glycine - proline - serine - tyrosine |
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dipeptide |
- when two amino acids join together in a peptide bond |
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polypeptide |
- when ten or more amino acids bond together |
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transcription |
- use of genetic information in DNA to make RNA |
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mRNA |
- copes the genetic information and carries it to the ribosomes |
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translation |
- conversion of genetic information in RNA to assemble amino acids in the proper sequence to synthesize a protein on the ribosome |
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peptide bond |
- unique types of chemical bonds in which the amine group of one amino acid binds to the acid group of another in order to manufacture dipeptides and all larger peptide molecules |
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four levels of protein structure |
- primary - secondary - tertiary - quaternary |
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primary protein structure |
- sequential order of amino acids |
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secondary protein structure |
- spiral shape due to chemical bonding between the amino acids |
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tertiary and quaternary structure |
- further folding into a unique three dimensional shape that may be globular or fibrous |
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cause denaturation of proteins |
- heat - acids and bases - heavy metals - alcohol |
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denaturation |
- loss shape of protein; irreversible |
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incomplete protein |
- does not contain all essential amino acids in sufficient quantities |
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side effects of incomplete proteins |
- growth and health are compromised - consider "low-quality" protein |
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complete proteins |
- contains sufficient amounts of all nine essential amino acids - consider "high-quality" protein |
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mutual supplementation |
- combining two incomplete proteins to make a complete protein |
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complementary proteins |
- two protein sources that together supply all nine essential amino acids - beans and rice |
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reasons why we need proteins |
- cell growth, repair, and maintenance - enzymes - hormones - fluid and electrolyte balance - pH balance - antibodies to protect against disease - energy source - transport and storage of nutrients - compounds such as neurotransmitters, fibrin, and collagen |
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stomach acids and enzymes |
- how to we break down proteins into short polypeptides |
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small intestine |
- where does the digestion of protein continue and are further broken down |
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proteases |
- pancreatic enzymes that complete the digestion of proteins into single amino acids |
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protein quality |
- is affected by the protein digestibility |
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because they are cooked |
- why are animal proteins sources, soy products, and legumes highly digestible |
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because they are uncooked |
- why are grains and vegetables proteins less digestible |
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people who require more protein |
- children - adolescents - pregnant or lactating women - athletes - vegetarians |
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pepsin |
- an enzyme in the stomach that begins the breakdown of proteins into shorter polypeptide chains and single amino acids |
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positive nitrogen balance |
- when nitrogen consumption exceeds nitrogen excretion - needs for periods of growth, pregnancy, recovery from illness, or protein deficiency |
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negative nitrogen balance |
- when nitrogen excretions exceeds nitrogen consumption - results from starvation, consumption of very low energy diets, severe illness, infections, serious burns, or injuries |
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nitrogen balance |
- when nitrogen consumption is equal to the nitrogen excreted - found in healthy adults who are not pregnant |
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RDA for protein |
- 0.8 grams of protein per kilogram of body weight per day - 10-35% of total energy intake should be from protein |
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sodium functions |
- fluid balance - acid-base balance - transmission of nerve - impulses - muscle contraction |
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sodium reliable food sources |
- table salt - pickles - most canned soups - snack foods - cured luncheon meats - canned tomato products |
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sodium toxicity |
- water retention - high blood pressure - loss of calcium |
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sodium deficiency |
- muscle cramps - dizziness - fatigue - nausea - vomiting - mental confusion |
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potassium functions |
- fluid balance - transmission of nerve impulses - impulses - muscle contraction |
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potassium reliable food sources |
- most fresh fruits and vegetables - potatoes - bananas - tomato juice - orange juice - melons |
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potassium toxicity |
- muscle weakness - vomiting - irregular heartbeat |
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potassium deficiency |
- muscle weakness - paralysis - mental confusion - irregular heartbeat |
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phosphorus functions |
- fluid balance - bone formation - component of ATP which provides energy for our bodies |
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phosphorus reliable food sources |
- milk/cheese/yogurt - soy milk and tofu - legumes (lentils, black beans) - nuts (almonds, peanuts, and peanut butter) - poultry |
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phosphorus toxicity |
- muscle spasm - convulsions - low blood calcium |
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phosphorus deficiency |
- muscle weakness - muscle damage - bone pain - dizziness |
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chloride functions |
- fluid balance - transmission of nerve impulses - component of stomach acid - antibacerial |
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chloride reliable food sources |
- table salt |
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chloride toxicity |
- none known |
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chloride deficiency |
- dangerous blood acid base imbalances - irregular heartbeat |
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calcium functions |
- primary component of bone - acid base balance - transmission of nerve impulses - muscle contraction |
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calcium reliable food sources |
- milk/yogurt/cheese - sardine - collard greens and spinach - calcium fortified juices and milk alternatives |
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calcium toxicity |
- mineral imbalances - shock - kidney failure - fatigue - mental confusion |
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calcium deficiency |
- osteoporosis - convulsions - heart failure |
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magnesium functions |
- component of bone - muscle contractions - assists more than 300 enzyme systems |
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magnesium reliable food sources |
- greens (spinach, kale, collard greens) - whole grains - seeds - nuts - legumes (navy and black beans) |
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magnesium toxicity |
- none known |
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magnesium deficiency |
- low blood calcium - muscle spasms or seizures - nausea - weakness - increased risk for chronic diseases - such as heart disease - hypertension - osteoporosis - type 2 diabetes |
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sulfur functions |
- component of certain B-vitamins and amino acids - acid base balance - detoxification in liver |
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sulfur reliable food sources |
- protein rich foods |
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sulfur toxicity |
- none known |
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sulfur deficiency |
- none known |
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selenium functions |
- required for carbohydrate and fat metabolism |
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selenium reliable food sources |
- nuts - shellfish - meat/fish/poultry - whole grains |
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selenium toxicity |
- brittle hair and nails - skin rashes - nausea and vomiting - weakness - liver disease |
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selenium deficiency |
- specific forms of heart disease and arthritis - impaired immune function - muscle pain and wasting - depression - hostility |
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fluoride functions |
- development and maintenance of healthy teeth and bones |
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fluoride reliable food souces |
- fish - seafood - legumes - whole grains - drinking water (variable) |
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fluoride toxicity |
- fluorosis of teeth and bones |
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fluoride deficiency |
- dental caries - low bone density |
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iodine functions |
- synthesis of thyroid hormones - temperature regulation - reproduction and growth |
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iodine reliable food sources |
- iodized salt - saltwater seafood |
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iodine toxicity |
- goiter |
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iodine deficiency |
- goiter - hypothyroidism - cretinism in infant of mother who is iodine deficient |
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chromium functions |
- glucose transport - metabolism of DNA and RNA - immune function and growth |
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chromium reliable food sources |
- whole grains - brewer's yeast |
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chromium toxicity |
- none known |
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chromium deficiency |
- elevated blood glucose and blood lipids, damage to brain and nervous system |
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manganese functions |
- assist many enzyme systems - synthesis of protein found in bone and cartilagem |
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manganese reliable food sources |
- whole grains - nuts - leafy vegetables - tea |
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manganese toxicity |
- impairment of neuromuscular system |
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manganese deficiency |
- impaired growth and reproductive function - reduced bone density - impaired glucose and lipid metabolism - skin rash |
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iron functions |
- component of hemogoblin in blood cells - component of myogoblin in muscle cells - assists many enzyme systems |
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iron reliable food sources |
- meat/fish/poultry - fortified cereals - legumes - spinach |
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iron toxicity |
- nausea - vomiting - diarrhea - dizziness - confusion - rapid heartbeat - organ damage - death |
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iron deficiency |
- iron deficiency microcytic - hypochromic anemia |
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zinc functions |
- assists more than 100 enzyme systems - immune system function - growth and sexual maturation - gene regulation |
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zinc reliable food sources |
- meat/fish/poultry - fortified cereals - legumes |
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zinc toxicity |
- nausea - vomiting - depressed immune function - reduced absorption of copper |
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zinc deficiency |
- growth retardation - delayed sexual maturation - eye and skin lesions - hair loss - increased incidence of illness and infection |
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copper functions |
- assists many enzyme systems - iron transport |
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copper reliable food sources |
- shellfish - organ meats - nuts - legumes |
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copper toxicity |
- nausea - vomiting - diarrhea - liver damage |
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copper deficiency |
- anemia - reduced levels of white blood cells - osteoporosis in infants and growing children |
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major minerals |
- sodium - potassium - phosphorus - chloride - calcium - magnesium - sulfur |
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trace minerals |
- selenium - fluoride - iodine - chromium - manganese - iron - zinc - copper |
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semivegetarian diet (partial vegetarian or flexitarian) |
- vegetables, grains, nuts, fruits, legumes - sometimes seafood, poultry, eggs, and dairy products - typically exclude or limit red meat; may also avoid other meats |
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pescovegetarian diet |
- similar to semivegetarian but excludes poultry - pesco means "fish", the only animal protein in this diet |
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lacto-ovo-vegetarian diet |
- vegetables, grains, nuts, fruits, legumes - dairy products (lacto) and eggs (ovo) - excludes animal flesh and seafood |
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lacto-vegetarian diet |
- vegetables, grains, nuts, fruits, legumes - dairy products (lacto) - relies on milk and cheese for animal sources of protein |
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ovovegetarian diet |
- vegetables, grains, nuts, fruits, legumes - eggs (ovo) - excludes dairy, flesh, and seafood products |
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vegan (strict vegetarian) diet |
- only plant based foods (vegetables, grains, nuts, seeds, fruits, legumes - may not provide adequate vitamin B12, zinc, iron, or calcium |
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macrobiotic diet |
- vegan type diet, becomes progessively more strict until almost all foods are eliminated - at the extreme, only brown rice and small amounts of water and herbal tea - taken to the extreme, can cause malnutrition and death |
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fruitarian diet |
- only raw or dried fruit, seeds, nuts, honey, and vegetable oil - very restrictive diet; deficient in protein, calcium, zinc, iron, vitamin B, riboflavin, and other nutrients |
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pepsin |
- chemical that begins digestion of protein in the stomach |
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peristalsis |
- involuntary contractions of the GI tract that propel food downward |
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microvilli |
- hairlike projections of the brush border responsible for final digestive processes of food |
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cholecystokinin |
- a hormone produced by the small intestine in response to eating food that triggers satiety in the brain |
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leptin |
- a hormone secreted by fat cells that suppress appetite in most people |
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cholesterol |
- component of the cell membrane that keeps the cell flexible |
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mitochondria |
- cell site where glucose metabolism provides the energy to form ATP |
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thirty |
- how long is the adult GI tract |
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intrinsic factor |
- enhances B12 absorption |
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cells |
- smallest unit of life |
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sphincters |
- muscular rings along the GI tract that control the movement of foods |
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enterocytes |
- cells that line the intestinal tract |
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phospholipids |
- component of the cell membrane (diglyceride) that repels waters |
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absorption |
- transporting end products of digestion into the blood stream from the GI tract |
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pepsinogen |
- inactive form of the enzyme that begins digestion of protein in the stomach; activated by HCL |
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endoplasmic reticulum |
- cell site of fat metabolism and protein packaging and trasnsport |
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lacteal |
- lymphatic vessel for transporting fat from the small intestine to the lymph system |
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hunger |
- a physiologic drive to eat |
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cephalic |
- the phrase of digestion in which the brain prepares the GI tract for the entrance of food |
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liver |
- the organ produces bile which emulsifies fat |
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ribosome |
- cell site where proteins are assembled from digested dietary proteins |
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anorexia |
- presence of hunger but no appetite |
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iliolecal valve |
- connection between the small and large intestine |
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enzyme |
- a protein catalyst that facilitates a chemical reaction between two substrates |
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gallbladder |
- stores and releases bile in response to eating fat |
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pancreas |
- produces digestive enzymes for fat, carbohydrate, and protein in the small intestine |
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emulsion |
- the process of dispersing smaller fat molecules into water medium |
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pyloric |
- the sphincter responsible for regulating food emptying from the stomach to the small intestine |
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insulin |
- decrease as glucagon levels rise when food has not been consumed for a period of time |
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villi |
- finger like projections lining the small intestine responsible for most absorption of food |
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digestion |
- chemical and mechanical break down of food |
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bicarbonate |
- secreted by the pancreas and gastric cells which stop stomach acid from entering the small intestine |
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amylase |
- begins the digestion of carbohydrates in the mouth |
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interic nervous system |
- autonomic nerves in the GI tract |
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nucleus |
- storage site for genetic information |
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probiotics |
- foods that promote the growth of bacteria in the colon |
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gastric lipase |
- enzyme the begins the breakdown of fat in the stomach |
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elimination |
- removal of unused food the in the body |
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bolus |
- a mass of food in the mouth |
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chyme |
- thin, watery secretion of food leaving the stomach |
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satiety center |
- cell that inhibit the feeding center cells |
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ghrelin |
- gastric enzyme responsible for hunger |
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hypothalamus |
- part of the brain that triggers the response to eat |
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cell membrane |
- responsible for selective permeability of a cell |
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gastroesophageal |
- the spincter that controls the food that enters the stomach from the esophagus |
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appetite |
- desire to eat |
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phosphate |
- part of the cell membrane that interacts with water based molecules |
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liver |
- where new digested and absorbed water molecules are taken for processing first |
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hormones |
- chemicals messengers made by an organ in the body to act on another organ in the body |
