Nutrition Unit 3: Mironutrients + Water

which type of vitamin has greater risk of toxicity?

fat soluble vitamins - adek - stored in body for long periods of time

how does vitamin A help with our vision?

it maintains a clear cornea, helps protect against other eye afflictions, replaces the rods so we can see light and dark easily

what are good food sources of vitamin K?

leafy greens

which 2 organs play a role in "activating" vitamin D

liver kidneys

how are minerals classified?

major and trace

list the trace minerals

selenium, fluoride, iodine, chromium, manganese, iron, zinc, copper

define bioavailability

the proportion of the nutrient that is digested, absorbed, and metabolized through normal pathways

List the 8 B vitamins

thiamin ribofavin niacin vitamin B6 folate vitamin B12 pantothenic acid biotin

do all fluids count toward fluid intake or just water? What is the one exception to this rule?

*

how does antidiuretic hormone affect water balance?

*

if someone increases their fluid intake without increasing physical activity, through what route would the excess fluid be lost?

*

if someone is exposed to extreme temperatures, but does not increase fluid intake, would could happen?

*

is bottled water always better than tap water?

*

what are two conditions that will affect fluid needs?

*

which form of vitamin A has the greatest potential for toxicity?

*

why might the maintenance of appropriate blood calcium concentrations be impaired in someone with advanced liver or kidney disease?

*

what are the environmental sources that cause free radicals?

- air pollution - UV light

what are three vitamins that have antioxidant properties?

- beta-carotene - vitamin c - vitamin e

list the factors that affect a vitamins bioavailability

- nutrient interactions - supplements taken separately from meals - nutrition and health of the individual

what does water do for the body?

- remove waste - regulates body temp - transports nutrients oxygen - solvent for metabolism - protects vital organs - lubricates joints

what are the three things in our body that free radicals can damage?

1. DNA 2. proteins 3. lipids/fats

what are the six possible causes of vitamin deficiency?

1. overcooking food 2. diet that doesnt contain enough vitamins 3. * 4. * 5. * 6. *

what are the three ways vitamin D maintains calcium concentrations in blood?

1. parathyroid hormone (PTH) 2. calcitonin 3. calcitriol

which three fat-soluble vitamins play a role in bone health?

1. vitamin D 2. 3.

what are 5 examples of funcitonal foods

1. yogurt 2. cereals 3. orange juice 4. Nuts 5. Berries

what is the recommended intake for water and who is it set for?

3.7 liters (15 cups) for the average adult male and 2.7 liters (11 cups) for the average adult female

In addition to contributing to all the functions of preformed vitamin A, retinol, it also functions as a(n) _______________

Antioxident

what are food sources of sodium?

Bacon, ham, cheese, table salt processed foods

what are the six types of supplements?

Creatine Protein Supplements Weight Gainers Beta-Alanine Branched-Chain Amino Acids HMB

why could vitamin K be considered non essential?

because it can be produced by our intensinal bacteria

What are the six possible causes of vitamin deficiency?

Decreased... 1. Instake 2. Absorbtion 3. Utilization Increased... 1. Requirements 2. Break down 3. Losses

describe the DASH diet

Dietary Approaches to Stop Hypertension - an eating plan to lower or control high blood pressure

dietary supplements are loosely regulated by the ___________________ and are not tested for _______________, ________________, or __________________ before they are put on the shelf. Supplement labels can make ______________ claims that may not be on food labels.

FDA safety, effectiveness, quality

Why is folate so important for the development of fetuses? What could happen if the mother's intake is low?

Required for growth and development of the fetus folate and folic acid are important for pregnancy since they can help prevent birth defects known as neural tube defects

the best way to determine the quality of a supplement is to look for the __________ symbol.

USP

how do we lose water?

Urination feses Sweat

what is osteoporosis?

a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D.

what is a functional food?

a modified food that claims to improve health or well-being by providing benefit beyond that of the traditional nutrients it contains

at what age do we achieve peak bone mass?

age 30

risk factors for osteoporosis

age, skinny, smoking, alcoholics, steroids, menopause, malnutrition, family hx, Asians/whites

vitamin E primary function(s)

antioxidant, (helping to protect cells from the damage caused by free radicals)

state how many vitamins are classified

fat soluble water soluble

what are food sources of potassium?

bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates

vitamin K primary function(s)

blood clotting and bone formation

vitamin D primary funciton(s)

bone growth and maintenance, cell development

define calcium homeostasis and bone remodeling.

calcium homeostasis regulates calcium flow to and from the bones bone remodeling (or bone metabolism) is a lifelong process where mature bone tissue is removed from the skeleton

which three major minerals are involved in bone maintenance?

calcium magnesium phosphorus

beta-carotene food sources

carrots sweet potatoes dark leafy greens

vitamin C food sources

citrus fruits cantaloupes strawberries

what are the functions of vitamin C.

collagen synthesis

define the term vitamin

complex organic compounds that are needed in small amounts by the body for normal growth and metabolism

define phytochemical.

compounds that are produced by plants they are found in fruits, vegetables, grains, beans, and other plants

good food sources of calcium

dairy products, legumes, some vegetables, and fortified foods

how can one reduce their risk of getting osteoporosis?

exercise, dont smoke, limit alcohol consumption, calcium and vitamin D

carotenoids food sources

found in plants/veggies

vitamin C food sources

fruits and vegetables for example... broccoli cantaloupe cauliflower

give two reasons why food is better than supplements

greater nutrition from the complexity of foods essential fiber to manage constipation and help prevent certain diseases Less risk of toxicity

How do folate and vitamin B12 work together? What condition could result if either one is inadequate?

help make red blood cells and to help iron work better in the body megaloblastic anemia

define the term mineral

inorganic substances that must be ingested and absorbed in adequate amounts to satisfy a wide variety of essential metabolic and/or structural functions in the body

good food sources of phosphorus

milk and milk products and meat and alternatives, such as beans, lentils and nuts

Why are trace minerals called "trace"?

minerals occur in such small amounts, they are difficult to study, and dietary deficiency is highly unlikely

define free radicals

molecules with unpaired electrons, unpaired electrons are not stable and cause oxidation

what is a symptom of vitamin A deficiency in regards to vision?

nightblindness

retinol food sources

only found in animal sources

what are two conditions that result from vitamin D deficiency?

osteoporosis and fractures

Who is at risk for vitamin D deficiency?

people who dont expose their skin to the sun enough, people who have dark skin, order than age 65, obese people

the B vitamins function as coenzymes that transform the macronutrients (___________,__________, and fat) into _______________. they assist in other metabolic reactions also.

protein carbs energy

what are the two forms of vitamin A that we consume?

retinol and carotenoids

which three major minerals maintain fluid balance in the body?

sodium chloride potassium

good food sources of magnesium

squash, avocados, potatoes

what do antioxidants do to free radicals?

stabilize them so they no longer damage the body's molecules or structures they donate an electron to free radicals, theyby reducing their reactivity

define coenzyme

support the functions of enzymes

how do dietary intakes of sodium and potassium affect blood pressure?

the combination of consuming more sodium and having too little potassium in your diet is associated with higher blood pressure. Increasing potassium intake can decrease blood pressure in adults with hypertension

describe water balance

the concept that the amount of water lost from the body is equal to the amount of water consumed

who is at risk for Vitamin B 12 deficiency and why?

vegans, B12 is only found in animal products

What are good food sources of folate?

vegetables (especially dark green leafy vegetables) fruits and fruit juices nuts, beans, peas seafood, eggs, dairy products, meat, poultry grains

vitamin E food sources

veggie oils nuts seeds

vitamin A primary function(s)

vision and cell differentiation, functions as a hormone

identify the fat-soluble vitamins

vitamin A vitamin D vitamin E vitamin K

which vitamin is known as the sunshine vitamin?

vitamin D

where do vitamins come from?

vitamins occur naturally in foods and may be added to processed foods to increase their nutritional value

what are three ways that water-soluble vitamins differ from fat-soluble

water soluble: - dissolve in water - immediaterly enter blood - easily broken down - easier to excrete fat soluble: - dont dissolve in water - remain in tissue - more easily stored

explain the activation of vitamin D from sunlight

when your skin is exposed to sunlight, it makes vitamin D from cholesterol the sun's ultraviolet B (UVB) rays hit cholesterol in the skin cells providing the energy for vitamin D synthesis to occur