Vitamins, Minerals, & Water

Front 1

do vitamins provide energy or make up body tissues

Back 1

no

Front 2

vitamin

Back 2

chemical substance with specific metabolic fn

Front 3

vitamins activate ____ in the conversion of macronutrients to energy

Back 3

enzymes

Front 4

why are vitamins considered essential

Back 4

because they are vital to health

and cannot be produced by body in sufficient amounts

Front 5

water soluble

Back 5

co-enzymes

travel freely in circulation and cells

easy to absorb

lower toxicity than fat-soluble

small amount stored in body

increased need during pregnancy

deficiency state more likely: symptoms develop after weeks or months

Front 6

fat soluble

Back 6

insoluble in water, bile required for digestion

absorbed into lymph

require chylomicrons for transport

sorted in fatty tissues and liver

potential for toxicity exists

serve structural and regulatory processes

deficiency takes longer to develop when intake is low

Front 7

vitamin A functions

Back 7

eyesight

night vision

integrity of epithelial tissue

immune system health

bone health

Front 8

vitamin A toxicity

Back 8

hyper A vitaminosis

Front 9

vitamin A sources

Back 9

animal foods

beta-carotene is precursor

Front 10

bioavailability

Back 10

proportion of a vitamin that can be absorbed, transported, and utilized by the body once it has been consumed

Front 11

vitamin A deficiency is the number one cause of

Back 11

blindness

Front 12

vitamin D functions

Back 12

bone growth

maintain blood calcium

Front 13

vitamin D deficiency

Back 13

rickets, osteomalacia

Front 14

vitamin D toxicity

Back 14

5 X RDA

hypercalcemia

diarrhea, headache, nausea

Front 15

vitamin D sources

Back 15

fortified milk

precursor sterols by sunlight

Front 16

vitamin E functions

Back 16

antioxidant

protects lung membranes

reduce risk of heart disease

heal burns

Front 17

vitamin E toxicity

Back 17

rare

Front 18

vitamin E sources

Back 18

plants, 60% of diet comes from nut and seed oils

Front 19

vitamin K functions

Back 19

blood clotting

bone formation

Front 20

vitamin K deficiency

Back 20

possibly uncontrolled bleeding

Front 21

vitamin K toxicity

Back 21

rare

Front 22

vitamin K sources

Back 22

spinach and liver

bacteria in intestines

Front 23

which vitamins are water soluble

Back 23

B vitamins and C

Front 24

which vitamins are fat soluble

Back 24

A, D, E, K

Front 25

vitamin B1 (thiamin) function

Back 25

energy metabolism

Front 26

vitamin B1 (thiamin) deficiency

Back 26

beriberi: weakness, pain, low morale

Front 27

vitamin B1 (thiamin) toxicity

Back 27

none

Front 28

vitamin B1 (thiamin) sources

Back 28

meats, whole grains, beans, nuts

Front 29

vitamin B2 (riboflavin) functions

Back 29

energy metabolism

Front 30

vitamin B2 (riboflavin) deficiency

Back 30

ariboflavinosus: confusion, skin rash, nervous disorders

Front 31

vitamin B2 (riboflavin) toxicity

Back 31

none

Front 32

vitamin B2 (riboflavin) sources

Back 32

milk

easily destroyed by UV light

Front 33

vitamin B3 (niacin) functions

Back 33

energy metabolism

may lower LDL cholesterol and raise HDL

Front 34

vitamin B3 (niacin) deficiency

Back 34

pellegra: diarrhea, irritability, confusion, skin rash

Front 35

vitamin B3 (niacin) toxicity

Back 35

10x RDA: possible liver damage

Front 36

vitamin B3 (niacin) sources

Back 36

high protein foods

Front 37

folate functions

Back 37

new cell synthesis

co-enzyme

Front 38

folate deficiency

Back 38

megaloblastic anemia

Front 39

folate toxicity

Back 39

none

Front 40

folate sources

Back 40

fortified grains

Front 41

most common birth defect

Back 41

neural tube

Front 42

neural tube defect are

Back 42

abnormalities of the spinal cord and brain

Front 43

what prevents 2/3 of neural tube cases

Back 43

folic acid

Front 44

vitamin B12 (cobalamin) functions

Back 44

new cell synthesis

Front 45

vitamin B12 (cobalamin) deficiency

Back 45

anemia, fatigue, paralysis

Front 46

vitamin B12 (cobalamin) toxicity

Back 46

none

Front 47

vitamin B12 (cobalamin) sources

Back 47

animal foods

Front 48

vitamin B6 (pyridoxine) functions

Back 48

amino acid synthesis and metabolsim

Front 49

vitamin B12 (cobalamin) deficiency

Back 49

seen w/chronic alcohol abuse

nerve damage

Front 50

vitamin B12 (cobalamin) toxicity

Back 50

nerve damage, depression, fatigue

Front 51

biotin functions

Back 51

energy, amino acid and fat metabolism

Front 52

biotin deficiency

Back 52

consumption of large quantities of egg whites: abnormal heart rate, nausea, fatigue, confusion, nervous disorders

Front 53

biotin toxicity

Back 53

none

Front 54

biotin sources

Back 54

grain, meats, beans, veggies

Front 55

panthothenic acid functions

Back 55

energy metabolism

Front 56

panthothenic acid toxicity

Back 56

none

Front 57

panthothenic acid sources

Back 57

most foods

Front 58

choline functions

Back 58

transport and metabolism of lipids

Front 59

choline deficiency

Back 59

fatty liver, infertility

Front 60

choline toxicity

Back 60

low blood pressure, liver damage, sweating

Front 61

choline sources

Back 61

can be synthesized within the body but not by the body

high protein foods

Front 62

vitamin C functions

Back 62

collagen synthesis

antioxidant

enhances iron absorption

Front 63

vitamin C deficiency

Back 63

scurvy

Front 64

vitamin C toxicity

Back 64

headache, GI symptoms, rash

Front 65

vitamin C sources

Back 65

citrus fruits and veggies

Front 66

the antioxidant vitamins

Back 66

beta-carotene, E, and C

Front 67

purpose of antioxidants

Back 67

stabalize or repair oxidized molecules

Front 68

function of water

Back 68

temperature control, transport, removal of waste, hydration

Front 69

is water the medium for chemical reactions

Back 69

yes

Front 70

what is the body's main source of fluoride

Back 70

water

Front 71

water weight by percentage in adults

Back 71

60-70%

Front 72

proportion of water in tissues varies

Back 72

blood- 83

muscle- 75

bone- 22

fat cells- 10

Front 73

how do we lose water

Back 73

sweat

urine

stool

exhaled air

Front 74

increased water needs occur with

Back 74

illness

high protein diets

high fiber diets

alcohol consumption

hot, humid conditions

strenuous activity

Front 75

intake of water

Back 75

foods contributing to daily water intake:
beverages 85% water
fruits & vegetables 75 to 90% water
meats 50 to 70% water

Front 76

how much water do physically inactive ppl need

Back 76

2 cups of water

Front 77

how many cups of water do men and women need daily

Back 77

12, 9

Front 78

10 cups of water each day can decrease risk of

Back 78

bladder, breast, and colon cancer

kidney stone formation

Front 79

symptoms of dehydration

Back 79

nausea and dizziness

fast heart rate

increased body temp

fatigue

dry mouth

unable to produce tears

dry skin

lightheadedness and headache

low urine output; dark color

Front 80

kidney failure can be a result of

Back 80

dehydration

Front 81

hyponatremia

Back 81

low sodium levels in blood

Front 82

water intoxication is seen in whom

Back 82

rare

seen in infants, marathon runners

Front 83

does water quench thirst better than soda

Back 83

yes

Front 84

FDA estimates ___ of bottled water is ____

Back 84

40%, tap water

Front 85

hard water

Back 85

high amounts of minerals, carbonates, and sulfates

Front 86

soft water

Back 86

naturally low in minerals, or soft by filtration

Front 87

how many minerals are considered essential

Back 87

15

Front 88

what allows minerals to combine and form

Back 88

charge

Front 89

charged minerals are involved in

Back 89

muscle contractions and nerve impulse propagation

Front 90

charged minerals are also

Back 90

cofactors

Front 91

charged minerals and other functions

Back 91

help maintain adequate balance in body

assist in acid-base balance

act as cofactors

Front 92

what is a potential problem with charged minerals

Back 92

may combine with other substances in food & form highly stable compounds that are not easily absorbed

Front 93

potassium

Back 93

Key functions:
• role in water balance along with sodium
• key role in muscle & nerve activity
• Excess & deficiency can cause irregular heart beats
• Common food sources – bananas, potatoes, tomatoes, oranges, milk & milk
products
• Increased dietary potassium reduces stroke risk, study suggests

Front 94

phosphorus

Back 94

Key component of bones & teeth
• Needed for acid-base balance
• Deficiency may lead to loss of calcium from bones
• Food sources: milk & milk products, meats, seeds & nuts

Front 95

Fluorine

Back 95

Needed for formation & maintenance of tooth enamel
• Helps prevent tooth decay
• Added to municipal water supply in U.S.
• Not removed by filters in water pitcher or faucet
• Excess intake results in discoloration of teeth & bones

Front 96

zinc

Back 96

growth, taste, smell, hearing, immune function, carbohydrate
metabolism
• required for >200 enzymes to function

Front 97

iodine

Back 97

Component of thyroid hormone that
• help regulate energy production & growth
• Inadequate intake result in goiter
• To prevent deficiency salt iodized
• Other good sources: milk & milk products, bread from commercial bakeries

Front 98

calcium

Back 98

~ 3 lbs calcium in our body
• 99% located in bones & teeth
• 1% is found in blood & other body fluids
• Key in bone formation & osteoporosis prevention
• Also functions in:
– muscle contraction
– nerve signaling
– blood clotting

Front 99

how often are bones replaced

Back 99

every decade

Front 100

bones go through repair and replacement process known as

Back 100

remodeling

Front 101

insufficient calcium for remineralization results in

Back 101

osteoporosis

Front 102

bones develop and mineralize for how long

Back 102

first 3 decades of life

Front 103

before 30, bone mass is increased by

Back 103

adequate calcium and vitamin d intake

Front 104

after 50, adequate calcium and vitamin d help

Back 104

preserve bone density

Front 105

what increases absorption and deposition of calcium

Back 105

vitamin d

Front 106

calcium sources

Back 106

Dairy products
• Soy milk
• Tofu
• Kale, broccoli, & bok choy
• Calcium-fortified foods
• Daily calcium intake needs: 1-1.3 grams or 1000 to 1300 milligrams (mg)

Front 107

low calcium intake during growing years increases probability of

Back 107

fractures and osteoporosis

Front 108

osteoporosis

Back 108

Incidence: 44 million adults in U.S.
• Accounts for 1.5 million fractures annually
• Rate increases with age
• Affects 1 in 4 women & 1 in 8 men
• Preventable – diet & life style key factors

Front 109

osteoporosis risk factors

Back 109

Female gender
• Menopause
• Deficient calcium intake
• Caucasian or Asian descent
• Thinness (“small bones”)
• Cigarette smoking
• Excessive alcohol consumption
• Ovarectomy before age 45
• Physical inactivity
• Deficient vitamin D status
• Genetic factors

Front 110

iron

Back 110

Key role in transport of oxygen as part of hemoglobin in red blood cells
• Two forms of iron – heme (from animal sources) & non-heme (from plant
sources)
• Heme form higher bioavailability for absorption than non-heme

Front 111

iron sources

Back 111

liver, red meat, dried beans, fortified cereals, raisins, & prune juice
• Cooking foods in iron & stainless steel pans can provide significant source of
iron

Front 112

iron deficiency

Back 112

fatigue & weakness
short attention span & irritability
poor appetite
increased susceptibility to infection

Front 113

iron-deficiency anemia

Back 113

paleness
exhaustion
rapid heart rates

Front 114

can excess iron be easily be excreted

Back 114

no

Front 115

hemochromatosis

Back 115

an inherited disorder resulting in over absorption of iron

Front 116

blood pressure

Back 116

systolic (heart contracting) over diastolic (heart filling with blood)

Front 117

what is a normal blood pressure

Back 117

120/80

Front 118

risk factors of hypertension

Back 118

age and family history

High sodium diet, obesity, physical inactivity, excess alcohol consumption, low fruit & vegetable consumption

Front 119

HTN and salt sensitivity

Back 119

reduction in salt intake, weight loss, and physical activity improve blood pressure

Front 120

what is the major risk factor of HTN

Back 120

obesity

Front 121

what is the most effective treatment of HTN

Back 121

weight loss

Front 122

how much weight loss is associated with significant decrease in blood pressure

Back 122

10%

Front 123

treatment of HTN

Back 123

moderate sodium diet or DASH diet
weight loss
regular exercise
moderate alcohol consumption
smoking cessation

Front 124

what is the DASH diet based upon

Back 124

veggies, fruits, low-fat dairy, whole grains, poulty, fish