Nutrition Final

What are common symptoms of vitamin A deficiency?

-night blindness -leading cause of blindness worldwide -very rough skin = keratinization -infections, greater risk of death -poor growth

. What is the UL for sodium? The Dietary Guidelines recommend adults limit sodium intake to what amount per day?

2300 mg

How much sodium is in 1 tsp. of salt?

2300 mg

Why are high-dose folate supplements not recommended

A UL has been established for folate from fortified foods or supplements (see the insert). Commonly consumed amounts of folate from both natural sources and fortified foods appear to cause no harm. The small percentage of adults who also take high-dose folate supplements, however, can reach levels that are high enough to obscure a vitamin deficiency and delay diagnosis of neurological damage.

Which vitamins are fat soluble? Which vitamins are water soluble? (Hint: Learn the names of the 4 fat soluble vitamins; the rest are water soluble.)

A, D, E, K

What % of the AI for water should healthy people obtain from beverages each day? How many liters/day of water does this equal for women? How many liters/day of water does this equal for men?

About 15.5 cups (3.7 liters) of fluids for men. About 11.5 cups (2.7 liters) of fluids a day for women.

What happens to bone mass as adults age (age 30-40 and beyond)?

All adults lose bone as they grow older, beginning between the ages of 30 and 40. When bone losses reach the point of causing fractures under common, everyday stresses, the condition is known as osteoporosis (OS-tee-oh-pore-OH-sis). Osteoporosis and osteopenia (OS-tee-oh-PEE-nee-ah) affect an estimated 54 million people in the United States, mostly older women.

When it comes to vitamins, are more always better? Explain

Amounts that some can tolerate may be harmful for others, and no one knows who falls where along the spectrum. It is difficult to determine just how much of a nutrient is enough—or too much. The Tolerable Upper Intake Levels (UL) of the DRI answer the question "How much is too much?" by defining the highest amount that appears safe for most healthy people.

What are antioxidants? Why are they beneficial? (Highlight 11)

Antioxidants neutralize free radicals by donating one of their own electrons, thus ending the chain reaction. When they lose electrons, antioxidants do not become free radicals because they are stable in either form.

What are the main functions of vitamin C?

As a Cofactor in Collagen Formation As an Antioxidant As a Cofactor in Other Reactions, disease, stress and common cold prevention.

Name some fruits and vegetables that are good source of vitamin C. Be sure your answer includes some foods other than citrus fruits.

BROCCOLI, STRAWBERRY, WATERMELON, ORNAGE, TOMATOE JUICE.

What are the major functions (roles) of water in the body

Carries nutrients and waste products throughout the body Maintains the structure of large molecules such as proteins and glycogen Participates in metabolic reactions Serves as the solvent for minerals, vitamins, amino acids, glucose, and many other small molecules so that they can participate in metabolic activities Acts as a lubricant and cushion around joints and inside the eyes, the spinal cord, and, in pregnancy, the amniotic sac surrounding the fetus in the womb Aids in the regulation of normal body temperature, as the evaporation of sweat from the skin removes excess heat from the body Maintains blood volume

Which fat soluble vitamin is made by the skin after exposure to sunlight?

D

What is the purpose of the DASH diet? What types of foods are emphasized?

Eating Plan, is especially effective in lowering blood pressure. Like other USDA Food Patterns, the DASH Eating Plan reflects the Dietary Guidelines and allows people to stay within their energy allowance, meet nutrient needs, and lower disease risk. The DASH approach emphasizes potassium-rich fruits, vegetables, and low-fat milk products; includes whole grains, nuts, poultry, and fish; and calls for reduced intakes of sodium, red and processed meats, sweets, and sugar-containing beverages. Chapter 18 offers a complete discussion of hypertension and the dietary recommendations for its prevention and treatment.

What are the toxicity symptoms from too much vitamin D?

Excess vitamin D raises the concentration of blood calcium. Excess blood calcium tends to precipitate in the soft tissue, forming stones, especially in the kidneys, where calcium is concentrated in an effort to excrete it. Calcification may also harden the blood vessels and is especially dangerous in the major arteries of the brain, heart, and lungs, where it can cause death.

What is the main symptom of vitamin K deficiency?

First, whenever fat absorption falters, as occurs when bile production fails, vitamin K absorption diminishes. Second, some drugs disrupt vitamin K's synthesis and action in the body: antibiotics kill the vitamin K-producing bacteria in the intestine, and anticoagulant drugs interfere with vitamin K metabolism and activity. Excessive bleeding due to a vitamin K deficiency can be fatal.

Which B vitamin is needed in particularly high amounts during pregnancy? What is the name of the condition that can develop in the baby when the mother has a very low intake of this vitamin during pregnancy?

Folate spina bifida, a neural tube defect

What foods are the best sources of magnesium?

Halibut, peanut butter, pinto beans

What are the major functions of magnesium?

In addition to maintaining bone health, magnesium acts in all the cells of the soft tissues, where it forms part of the protein-making machinery and is necessary for energy metabolism. It participates in hundreds of enzyme systems. A major role of magnesium is as a catalyst in the reaction that adds the last phosphate to the high-energy compound ATP, making it essential to the body's use of glucose; the synthesis of protein, fat, and nucleic acids; and the cells' membrane transport systems. Together with calcium, magnesium is involved in muscle contraction and blood clotting: calcium promotes the processes, whereas magnesium inhibits them. This dynamic interaction between the two minerals helps regulate blood pressure and lung function. Like many other nutrients, magnesium supports the normal functioning of the immune system.

In general, what does food processing do to the sodium and potassium contents of foods?

In general, processed foods have the most sodium, whereas unprocessed foods such as fresh fruits and vegetables have the least. In fact, most of the sodium in people's diets comes from salt added to foods during food processing and preparation. Less posttasium in processed foods

Vitamin C increases the absorption of which mineral?

Iron

Which fat soluble vitamin is made by bacteria in the small intestine? Do we still need to consume this vitamin from food?

K and yes

What are some ways to minimize vitamin losses when cooking and storing food?

Keep skins on when possible. Avoid continuous reheating of food. Use a minimal amount of cooking liquid. Choose steaming over boiling.

What does your body generally do with excess water soluble vitamins?

Kidneys detect and remove excess in urine

What does your body generally do with excess fat soluble vitamins?

Less readily excreted; tend to remain in fat-storage sites

Is taking vitamin supplements a good way to make up for a poor diet? Explain.

Negatory

Which 2 B vitamins are toxic in large amounts? What are the major symptoms of toxicity of these vitamins?

Niacine folate

What are the major symptoms of dehydration?

Not peeing or having very dark yellow pee. Very dry skin. Feeling dizzy. Rapid heartbeat. Rapid breathing. Sunken eyes. Sleepiness, lack of energy, confusion or irritability. Fainting.

What are the roles of calcium in the body?

Only 1 percent of the body's calcium is in the body fluids. The remaining 99 percent of the body's calcium is in the bones (and teeth), where it plays two roles. First, it is an integral part of bone structure, providing a rigid frame that holds the body upright and serves as attachment points for muscles, making motion possible. Second, it serves as a calcium bank, offering a readily available source of calcium to the body fluids should a drop in blood calcium occur.

Which group of people in the U.S. is most at risk for thiamin deficiency? Why?

People who fail to eat enough food to meet energy needs risk nutrient deficiencies, including thiamin deficiency. Inadequate thiamin intakes have been reported among the nation's malnourished and homeless people. Similarly, people who derive most of their energy from empty-kcalorie foods and beverages risk thiamin deficiency. Alcohol provides a good example of how empty kcalories can lead to thiamin deficiency.

Who might benefit from vitamin supplements?

People with specific nutrient deficiencies may need specific nutrient supplements. People whose energy intakes are particularly low (fewer than 1600 kcalories per day) may need multivitamin-mineral supplements. Vegetarians who eat all-plant diets (vegans) and older adults with atrophic gastritis may need vitamin . People who have lactose intolerance or milk allergies or who otherwise do not consume enough milk products to forestall extensive bone loss may need calcium and vitamin D. People in certain stages of the life cycle who have increased nutrient requirements may need specific nutrient supplements. For example, infants may need vitamin D, iron, and fluoride; women of childbearing age and pregnant women may need folate and iron; and the elderly may need vitamin and vitamin D. People who have inadequate intakes of milk or milk products, limited sun exposure, or heavily pigmented skin may need vitamin D. smoker, pregnant women

Where is phosphorous found and used in the body? Where is the majority of phosphorous in the body?

Phosphorus is the second most abundant mineral in the body. About 85 percent of it is found combined with calcium in the hydroxyapatite crystals of bones and teeth.

What are the main functions of vitamin A in the body?

Promoting vision Participating in protein synthesis and cell differentiation, thereby maintaining the health of epithelial tissues and skin Supporting reproduction and regulating growth

In general, what effects do sodium and potassium have on blood pressure?

Raises blood pressure

What is the name of the vitamin C deficiency disease? What are the symptoms?

Scorbutic Gums and Pinpoint Hemorrhages The gums bleed easily around the teeth, and capillaries under the skin break spontaneously, producing pinpoint hemorrhages. scurvy symptoms begin to appear. Inadequate collagen synthesis causes further hemorrhaging. Muscles, including the heart muscle, degenerate. The skin becomes rough, brown, scaly, and dry. Wounds fail to heal because scar tissue will not form. Bone rebuilding falters; the ends of the long bones become softened, malformed, and painful, and fractures develop. The teeth become loose as the cartilage around them weakens. Anemia and infections are common. There are also characteristic psychological signs, including hysteria and depression. Sudden death is likely, caused by massive internal bleeding.

What are the functions of sodium?

Sodium is the principal cation of the extracellular fluid and the primary regulator of its volume. Sodium also helps maintain acid-base balance and is essential to nerve impulse transmission and muscle contraction.

. What effect do phytates and calcium have on iron absorption? What kinds of foods are high in phytates?

Some dietary factors bind with nonheme iron, inhibiting absorption. These factors include the phytates in legumes, whole grains, and rice; the vegetable proteins in soybeans, other legumes, and nuts; the calcium in milk; and the polyphenols (such as tannic acid) in tea, coffee, grain products, oregano, and red wine.

What foods are the best sources of potassium?

Spinach, Yogurt, Lima bean

What is the primary source of vitamin D for humans in the world?

Sunlight

What are the toxicity symptoms from too much vitamin A?

Symptom of Beta-Carotene Excess—Discoloration of the Skin. bone defeat

What should you look for when choosing vitamin supplements to choose a safe dose?

That they fall within suggested intake levels.

What is the name of the niacin deficiency disease? What are the major symptoms of niacin deficiency (the 4 D's)?

The Dermatitis of Pellagra diarrhea, dermatitis, dementia, and eventually death

What is the name of the thiamin deficiency disease?

The Edema of Beriberi

Beta Carotene can be converted by the body to the active form of vitamin _______.

The most studied of the carotenoids with vitamin A activity is beta-carotene, which can be split to form retinol in the intestine and liver.

At what age do people achieve peak bone mass? How does calcium intake in the first 3 decades of life affect peak bone mass?

The phase of peak bone mass development occurs between the ages of 12 and 30 A low calcium intake during the growing years limits the bones' ability to reach their peak bone mass.

Explain the effects of skin pigmentation, latitude, sun exposure, age, and sunscreen on vitamin D production by the skin.

The pigments of dark skin provide some protection from the sun's damage, but they also reduce vitamin D synthesis. Dark-skinned people require more sunlight exposure than light-skinned people—perhaps as much as 4 to 6 times longer. Latitude, season, and time of day also have dramatic effects on vitamin D synthesis and status (see Figure 11-10). Heavy cloud cover, smoke, or smog block the ultraviolet (UV) rays of the sun that promote vitamin D synthesis. People who stay in the shade and wear long-sleeved clothing are twice as likely to develop vitamin D deficiency as those who rarely do so. Vitamin D deficiency is especially prevalent in the winter and in the Arctic and Antarctic regions of the world. To ensure an adequate vitamin D status, supplements may be needed. The body's vitamin D supplies from summer synthesis alone are insufficient to meet winter needs.

What is the AI for men and women for total water? What does "total water" mean?

The recommended water intake for a person who expends 2000 kcalories a day, then, is 2 to 3 liters of water (about 8 to 12 cups). Total water means all the water consumed.

Which 2 food groups provide the majority of the vitamin C in the U.S. diet?

VEGETABLE AND FRUIT

2 toxic vitamins if consumed a lot

Vitamin a and d

What groups of people in the U.S. are most at risk for vitamin B 12 deficiency?

Vitamin deficiency is common among adults who use heartburn medications to suppress gastric acid production. Deficiency is also common among the elderly. Many older adults develop atrophic gastritis (a-TRO-fik) (gas-TRY-tis), a condition that damages the cells of the stomach.

Water makes up approximately what percent of the weight of an adult?

Water constitutes about 60 percent of an adult's body weight and a higher percentage of a child's (

What are the major health effects of hard water and soft water? Which is generally the healthier choice?

Water supports good health. Physical and mental performances depend on it, as does the optimal functioning of the GI tract, kidneys, heart, and other body systems. The kind of water a person drinks may also make a difference to health. Water is usually either hard or soft. Hard water has high concentrations of calcium and magnesium; the principal mineral of soft water is sodium or potassium. (See Glossary 12-1 for other common terms used to describe water.) In practical terms, soft water makes more bubbles with less soap; hard water leaves a ring on the tub, a crust of rocklike crystals in the teakettle, and a gray residue in the laundry. Soft water may seem more desirable around the house, and some homeowners purchase water softeners that replace magnesium and calcium with sodium. In the body, however, soft water with sodium may aggravate hypertension and heart disease. In contrast, the minerals in hard water may benefit these conditions. Soft water also more easily dissolves certain contaminant minerals, such as cadmium and lead, from old plumbing pipes. As Chapter 13 explains, these contaminant minerals harm the body by displacing the nutrient minerals from their normal sites of action. Many people select bottled water, believing it to be safer than tap water and therefore worth its substantial cost. Chapter 19 offers a discussion of bottled water safety and regulations.

What is osteoporosis? What are the early symptoms (if any)?

When bone losses reach the point of causing fractures under common, everyday stresses, the condition is known as osteoporosis there are no early symptoms

A deficiency of vitamin ____________ is a major preventable cause of blindness in the world today.

a

Which 2 fat soluble vitamins can most easily become toxic when consumed in amounts above the DRI's?

a and d

What is intrinsic factor? Where is it made? It is required for the absorption of what B vitamin?

a glycoprotein (a protein with short polysaccharide chains attached) secreted by the stomach cells that binds with vitamin in the small intestine to aid in the absorption of vitamin . Vitamin b12

What does "electrolyte" mean? Give an example.

a liquid or gel that contains ions and can be decomposed by electrolysis,in the fluids help distribute the fluids inside and outside the cells, thus ensuring the appropriate water balance and acid-base balance to support all life processes

What are the major food sources of calcium? Be sure to include some good sources of calcium that are not dairy products.

almond, sesame, yogurt, sardines

Which group of vitamins are coenzymes in energy metabolism?

b-complex vitamins thiamin, riboflavin, niacin, pantothenic acid, and biotin

Vegans need a supplement or fortified food source of which B vitamin to prevent a deficiency?

b12

Which 2 B vitamins are particularly important for cell division (making new cells), because they are needed for synthesis of DNA and RNA?

b12 and folate maybe b6

A deficiency of which B vitamin causes microcytic anemia (small red blood cells)?

b6

Name 3 vitamins that are often low in the diets of people who rarely eat fruits and vegetables. (lecture)

beta, a, c, e

Which vitamins are antioxidants?

beta-carotene, vitamin C, and vitamin E. Diets that deliver sufficient quantities of antioxidant vitamins may protect against cancer and heart disease

What foods are good sources of folate?

broccoli, asparagus, spinach, beans, lentil

What is the most abundant mineral in the body?

calcium

Vitamin D is needed for the absorption of which 2 minerals?

calcium and phosphurus

What are good food sources of Beta Carotene?

carrots. sweet potatoes. dark leafy greens, such as kale and spinach. romaine lettuce. squash. cantaloupe. red and yellow peppers. apricots.

Which B vitamin is found almost exclusively in foods of animal origin?

cobalamin b12

What are the symptoms of vitamin B12 deficiency?

deficiency symptoms is the anemia commonly seen in folate deficiency. This anemia is characterized by large, immature red blood cells, which indicate slow DNA synthesis and an inability to divide

. Is consuming alcohol a useful way to meet fluid needs? Why?

explained, alcohol acts as a diuretic and can impair a person's health. To limit the risks associated with alcoholic beverages, consumers should keep intake moderate and drink plenty of water as well.

A deficiency of which 2 B vitamins causes macrocytic anemia (large red blood cells)?

folate and b12

Who should not take vitamin supplements?

healthy people

. An adequate magnesium intake helps to protect against what chronic diseases that are common in the U.S.?

heart disease, stroke, hypertension, diabetes, and cancer

Which form of iron is absorbed the best (heme iron or nonheme iron)?

heme

Iron is needed to form the protein __________________ in red blood cells, which transports oxygen in the blood.

hemoglobin

What are the names of the vitamin D deficiency diseases in children and adults? What are the symptoms?

hemorrhagic disease Hemorrhagic disease is a bleeding problem that occurs in a baby during the first few days of life. Babies are normally born with low levels of vitamin K, an essential factor in blood clotting

What is the most common nutrient deficiency worldwide?

iron

How much milk provides 1000 mg of calcium (the RDA for many adults)?

just above 3 cups

Which fat soluble vitamin is given by injection to newborns? Why?

k because they don't have it in enough amounts

What are good food sources of preformed vitamin A ?

liver and fish oils [2]. Other sources of preformed vitamin A are milk and eggs, which also include some provitamin A

Which food group contributes the most riboflavin to the diet in the United States?

milk and milk products, liver, whole grain

What are the major modifiable risk factors for osteoporosis?

more calcium and exercising regularly

Do vitamins provide kcal

no

Is it harmful for a person to turn orange from large doses of Beta Carotene from food?

no

The MFP factor in meat increases the absorption of _____________________.

non heme irons

Can you make too much vitamin D from sun exposure?

nope

Which groups of people have higher vitamin C requirements?

smokers

The DASH diet includes foods that are good sources of what 3 minerals that help to control blood pressure?

sugar sodium pottasium

What are the best food sources of vitamin E?

sunflower seeds, almonds, spinach, avocados, squash, kiwifruit, trout, shrimp, olive oil, wheat germ oil, and broccoli.

What health problems may occur when people mostly get their fluids from soft drinks and sports drinks? (lecture)

too much sugar or sodium.

The body can make niacin from the amino acid ___________________________.

tryptophan

Ascorbic Acid is an active form of vitamin ___________.

vitamin c

What are the 3 major water sources for humans?

water fruit veggies meat and cheese

According to your book, which nutrient is more important than any other? Why?

water because our body is made up of it'

Is the amount of calcium in bones of a healthy person affected by their average daily calcium intake over time? Explain.

yes

Is the amount of calcium in the blood of a healthy person affected by daily calcium intake? Why?

yes because it depends on the amount of calcium absorbed

What are good food sources of vitamin D?

yolk, liver, sardines