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35 Cards in this Set
- Front
- Back
What are the functions of antioxidants in the body? |
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 |
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Name 2 micronutrients that are involved in enzyme systems toquench free radicals. Also identify one good food source for each ofthese. |
Copper - found in liver, legumes, seeds, whole-grain breads and cereals Iron - found in breakfast cereals, benas, animal products |
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Name 2 micronutrients that act as antioxidants by donatingelectrons and identify at least one food source for each. |
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 |
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What is the role of vitaminE in the prevention of cardiovascular disease? |
Antioxidant that helps: Melts clots Reduces oxygen requirement of tissues Preserves capillary walls Improves circulation |
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What is the role of vitaminE in the prevention of cardiovascular disease? |
Almonds Raisin Bran Cereal Sunflower oil or seeds |
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List 3 foods that are highin beta carotene: |
Dark green and yellow-orange fruits & veggies Green leafy vegetables (spinach, kale) Tomato products (juice & sauce) |
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List three foods that arehigh in vitamin C. |
(SOB) Strawberries Oranges Brussels Sprouts |
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List three foods that arehigh in selenium. |
(SNOW) Seafood Organ meats, Nuts Wheat |
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Why are cell membranessusceptible to free radicals? |
Oxidative damage can lead to a breakdown or even hardening of lipids which makeup all cell walls. |
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Vitamin C enhances theabsorption of what mineral? |
Iron |
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What is the Upper Limit forvitamin C? |
2,000 mg/day |
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What are some symptoms one might experience with these high intakes? |
Stomach inflammation Diarrhea GI Distress |
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Who has increase vitamin Crequirements? |
Smokers |
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What is beta carotene? |
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 |
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What is peak bone mass andwhat factors influence it? |
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 |
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What factors build bone? |
Exercise Increased calcium Eating fruits, veggies, lean protein |
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What factors can lead topoor bone health? |
Smoking high intake of phosphorus, caffein, and sodium |
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What is the deficiency ofcalcium called? Who is most at risk? |
Osteoporosis women over 50 men over 70 |
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Why are post menopausalwomen more susceptible to fractures? |
decreased estrogen concentrations |
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Where is calcium stored inthe body? |
Bones Teeth |
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What hormones are involved in blood calciumregulation. |
parathyroid hormone (PTH) and calcitonin |
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What are two good animal food sources of calcium? |
Dairy Salmon |
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What are two good plant food sources of calcium? |
Dark leafy green vegetables Almonds Legumes |
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What are the toxic effectsof too much calcium? |
Gas Bloating Constipation Kidney Stones Kidney Failure Tissue Calcification Headaches |
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What does phosphorus do inthe body and for the bones? |
(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 |
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What foods have phosphorus? |
Dairy, meat, bread, nuts, fish, cereals |
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Where do we get vitamin D? |
Sunlight exposure |
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What substance is the building block of vitamin D? |
Cholesterol |
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What organs are involved invitamin D activation? |
liver kidneys |
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What is the disease ofvitamin D called? |
Rickets |
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What is vitamin D’s role inbones? |
Regulates calcium |
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What are the functions ofFluoride? |
dental care: prevents cavities contributes to teeth strength and structure stimulates remineralization of enamel |
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Where do we get Fluoride? |
Fish, clams, lobster, shrimp, tea, seaweed, flourinated water |
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What does magnesium do for the bones? |
Provides rigidity to bones |
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What foods are good sources of magnesium? |
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 |