Nutrition Test

Two types of bone

i. Cortical bone is dense and comprises 80 percent of our skeleton. ii. Trabecular bone is porous bone tissue that makes up 20 percent of our skeleton.

What is the primary role of B-complex vitamins

to act as coenzymes. Coenzymes is a molecule that combines with an enzyme to activate it and help it do its job

Manganese

trace mineral that is involved in energy metabolism and urea synthesis. Manganese is widespread in foods. Manganese toxicity and deficiency are rare.

Potassium

the major mineral in the fluid inside the cell. a. Potassium helps to maintain fluid balance and assists in maintaining blood pressure. b. The best sources of potassium include fresh fruits and vegetables. c. Toxicity in healthy people is rare. d. Dietary deficiency is rare. e. Individuals who lose excessive amounts of body fluids are at risk of potassium deficiency. pooled with phosphorus

What are bones made up of?

minerals and protein

How much is required for major minerals per day

100mg

What happens if you don't consume enough vitamin C

A vitamin C deficiency is scurvy.

What Are Antioxidants and How Do Our Bodies Use Them?

Antioxidants are compounds that protect our cells from the damage caused by oxidation.

What Is the Role of Blood in Maintaining Health?

Blood transports nutrients, oxygen, and waste products.

What are bone building minerals

Calcium, Phosphorus, Magnesium, and Fluoride

Can diet help prevent cancer?

Cancer is a group of diseases characterized by cells with out-of-control growth. 1. Genetic, lifestyle, and environmental factors can increase our risk for cancer. 2. Antioxidants and phytochemicals play a role in cancer prevention.

Chromium

Chromium is a trace mineral that plays an important role in carbohydrate metabolism, RNA and DNA metabolism, growth, and immune function. Food sources include mushrooms, prunes, dark chocolate, nuts, whole grains, asparagus, brewer's yeast, some beers, and red wine. There appears to be no toxicity and deficiency is rare.

What are trace minerals?

Chromium, Manganese, sulfur, Iodine, Selenium,

How does the body use vitamins?

Fat-soluble vitamins are stored in the body's fatty tissues. Water-soluble vitamins have limited storage and the excess is excreted in urine.

Sources of vitamin C

Fruits and vegetables are the best sources of vitamin C. Heat and oxygen destroy vitamin C.

What are good sources of Vitamin K

Green leafy vegetables Vegetable oils such as soybean and canola oil

What happens if you consume too much vitamin A

HIGHLY TOXIC Consumption of excess vitamin A during pregnancy can result in birth defects. Toxicity symptoms are loss of appetite, blurred vision, hair loss, abdominal pain, nausea, diarrhea, and even death.

Good sources of vitamin D

Milk, some cereals, and soy products Fatty fish and cod liver oil

What are minerals?

Minerals are solid, crystalline substances that do not contain carbon and are not broken down during digestion. Minerals carry an electrical charge. Minerals are classified according to how much of them our bodies need and how much is present in our bodies.

What happens if you don't consume enough vitamin A

Night blindness is the condition that results from vitamin A deficiency. Other deficiency symptoms include irreversible blindness, impaired immunity, reproductive system disorders, and growth failure.

What Disorders Can Result from Poor Bone Health?

Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue. Risk factors include age, gender, genetics, smoking, nutrition, and physical activity. There is no cure for osteoporosis, but there are treatments that can slow or reverse bone loss.

How Do Our Bodies Regulate Energy Metabolism?

Our bodies require vitamins and minerals to produce energy. The B-complex vitamins are particularly important in assisting with energy metabolism.

Phosphorus

Phosphorus is part of the mineral complex of bone, helps to maintain fluid balance, and is a component of ATP, cell membranes, and lipoproteins. Dietary sources of phosphorus are widespread and found in high amounts in protein containing foods. Phosphorus is found in soft drinks and added to foods as a food additive. Severely high blood phosphorus can cause muscle spasms and convulsions. Phosphorus deficiencies are rare.

What minerals are electrolytes and major minerals?

Sodium, Potassium, Chloride, and Phosphorus

Sources of Vitamin E

Sources include vegetable oils, nuts, seeds, and some vegetables. Vitamin E is destroyed by exposure to oxygen, metals, ultraviolet light, and heat.

what happens if you don't consume enough vitamin D

The primary symptom is loss of bone mass. A vitamin D deficiency in children is rickets. In adults, a deficiency is ostemalacia, and it can contribute to osteoporosis. A vitamin D deficiency may also be associated with other diseases

What happens if we consume too much vitamin K?

There appear to be no side effects.

Thiamin

Thiamin was the first B-complex vitamin discovered and is vitamin B1. a. Thiamin is part of a coenzyme that plays a critical role in the breakdown of glucose for energy. b. Thiamin aids in the metabolism of protein, producing DNA, and the synthesis of neurotransmitters. c. Good food sources include enriched cereals and grains, whole-grain products, and pork products. d. Thiamin-deficiency disease is called beriberi. e. There are no known adverse effects from consuming excess thiamin.

B-complex vitamins

Thiamin, Riboflavin, Niacin, Pyridoxine, folate, Cobalamin, Pantothenic acid, Biotin,

what happens if you don't consume enough vitamin E

Vitamin E deficiency is rare, but can lead to a rupturing of red blood cells leading to anemia.

What happens if we don't consume enough vitamin K?

Vitamin K deficiency is associated with a reduced ability to form blood clots.

What happens if you consume too much vitamin C

We excrete excess vitamin C easily because it is water soluble. Side effects of megadoses may include nausea, diarrhea, nosebleeds, kidney stones, and abdominal cramps.

What happens if you consume too much vitamin D

Weakness, loss of appetite, diarrhea, mental confusion, vomiting, and the formation of calcium deposits in soft tissues such as the kidney, liver, and heart

Vitamin E

a fat-soluble vitamin and acts as an antioxidant. Vitamin E is critical for normal development of nerves and muscles, enhances immune function, and improves absorption of vitamin A.

Vitamin K

a fat-soluble vitamin essential for blood clotting. We produce vitamin K from bacteria in our intestines.

Zinc

a trace mineral involved in many different enzymes, including those involved in growth and the immune system. Good food sources include red meat, some seafood, and whole and enriched grains. Zinc toxicity can cause intestinal pain, nausea, vomiting, loss of appetite, diarrhea, and headaches. Excessive intake can also depress the immune system and interfere with copper absorption. Zinc deficiency can cause growth retardation, diarrhea, delayed sexual maturation and impotence, eye and skin lesions, hair loss, impaired appetite, and impaired immunity.

Iron

a trace mineral that is a component of hemoglobin, myoglobin, and enzymes. Good food sources of heme iron are meat, poultry, and fish. Good food sources of non-heme iron are fortified grains, some vegetables, and legumes. Acute iron toxicity may cause nausea, vomiting, diarrhea, dizziness, confusion, and rapid heartbeat. What happens if we don't consume enough iron? Iron-deficiency anemia is the most common nutrient deficiency in the world.

Vitamin C

a water-soluble vitamin that protects cells and tissues. Vitamin C is an antioxidant and regenerates vitamin E after it has been oxidized. Vitamin C assists in collagen synthesis and enhances the immune response. Vitamin C assists in the synthesis of DNA, neurotransmitters, and various hormones. Vitamin C enhances iron absorption.

Sodium

an essential nutrient that our bodies need to function optimally. Sodium is the major mineral in the fluid outside of the cell. It helps to maintain fluid balance, blood pressure, and acid-base balance. Sodium assists with transmission of nerve signals and aids in muscle contraction and relaxation. Sodium assists in the absorption of nutrients such as glucose. Sodium enhances flavor in food and acts as a preservative.

Osteoclasts

break down bone.

Osteoblasts

build bone

What is the most abundant mineral in the body

calcium

Biotin

component of several coenzymes. a. Biotin is involved in carbohydrate, fat, and protein metabolism. b. Biotin appears to be widespread in foods. c. There are no known adverse effects from consuming excess biotin.

Bone density

continues to develop into early adulthood.

Blood is comprised of four components.

i. Erythrocytes transport oxygen. ii. Leukocytes are the key to our immune system. iii. Platelets assist in formation of blood clots. iv. Plasma is the fluid portion of the blood.

What affects iron absorption?

i. Heme iron is a part of hemoglobin and myoglobin and is the best-absorbed form of iron. ii. Non-heme iron is not absorbed as well as heme iron. iii. A factor in meat, poultry, and fish and vitamin C increase iron absorption of non-heme iron. iv. Phytates, polyphenols, soy protein, and calcium decrease iron absorption.

What affects calcium's bioavailability?

i. Phytates, oxalates, iron, zinc, magnesium, and phosphorus all decrease absorption. ii. Vitamin D increases absorption of calcium.

Functions of calcium

i. Provides structure to bones and teeth. ii. Assists with acid-base balance. iii. Is critical for normal transmission of nerve impulses. iv. Assists in muscle contraction. v. Maintains healthy blood pressure. vi. Initiates blood clotting. vii. Regulates various hormones and enzymes.

What happens if we don't consume enough calcium?

i. There are no short-term symptoms associated with consuming too little calcium because our bodies will remove calcium from bone if necessary. ii. The long-term effect of low calcium intake is osteoporosis.

Niacin

is a coenzyme that assists in carbohydrate and fat metabolism. a. Niacin also plays a role in DNA replication and repair and cell differentiation. b. Good food sources include meat, fish, poultry, and enriched bread and grain products. c. Niacin can cause toxicity symptoms, including flushing. d. Pellagra results from niacin deficiency.

Pantothenic acid

is a component of coenzymes. a. Pantothenic acid assists with metabolism of fatty acids. b. Food sources include chicken, beef, egg yolk, potatoes, oat cereals, tomato products, whole grains, and organ meats. c. There are no known adverse effects from consuming excess amounts of pantothenic acid. d. Deficiencies of pantothenic acid are very rare

Vitamin D

is a fat-soluble vitamin and a hormone. Vitamin D can be made in the skin when exposed to UV light. Vitamin D regulates blood calcium levels and maintains bone health. Vitamin D requirements are based on the assumption that an individual does not get adequate sunlight.

Magnesium

is a major mineral found in bone and soft tissue. Other functions include muscle contractions, blood clotting, and enzyme assistance. Good food sources are green leafy vegetables, hard water, whole grains, seeds, and nuts. Toxicity symptoms include diarrhea, nausea, and abdominal cramps. Deficiency is uncommon in healthy adults. Symptoms include muscle cramps, seizures, and nausea. May result in osteoporosis.

Sulfur

is a major mineral that is a component of some B vitamins and proteins. Sulfur is required by the liver to assist in the detoxification of alcohol and drugs. There is no known deficiency or toxicity for sulfur.

Chloride

is a major mineral. Chloride is involved in fluid balance, transmission of nerve impulses, and is a part of hydrochloric acid (HCl) in the stomach. Chloride deficiency is rare. Chloride deficiency may occur during conditions of severe dehydration and frequent vomiting.

Flouride

is a trace mineral involved in the development and maintenance of bones and teeth. Good sources of fluoride are fluoridated water and dental products. Consuming too much fluoride causes fluorosis of the teeth. The primary result of fluoride deficiency is dental caries.

Iodine

is a trace mineral needed to support energy regulation. Iodine is needed for synthesis of thyroid hormones. Good food sources include iodized salt, saltwater fish, and shrimp. An iodine deficiency and toxicity can cause a goiter

Copper

is a trace mineral that is important in the transfer of iron. Good food sources include organ meats, seafood, nuts, seeds, and whole grains. Toxicity of copper is not well studied and deficiency is rare.

Selenium

is a trace mineral that works with iodine and is an antioxidant. Selenium is found in nuts and organ meats. Selenium toxicity is rare and deficiency is associated with rare forms of heart disease and arthritis.

Chlorine

is a vitamin-like substance found in many foods. 1. Choline accelerates the synthesis and release of acetylcholine. 2. Choline plays an important role in the transport and metabolism of fat and cholesterol. 3. Choline assists in homocysteine metabolism. 4. Inadequate choline intake can lead to liver damage.

Cobalamin

is also known as vitamin B12. a. Vitamin B12 is part of coenzymes with several functions. i. Vitamin B12 is necessary for healthy nervous system function. ii. Vitamin B12 works with folate to break down homocysteine. b. The only sources of vitamin B12 are dairy products, meats, and poultry. c. Atrophic gastritis decreases vitamin B12 absorption. d. Vitamin B12 deficiency causes pernicious anemia. e. There are no known adverse effects from consuming excess vitamin B12.

Folate

is another important B-complex vitamin. a. Folate is involved in DNA synthesis and amino acid metabolism. i. Folate is a critical nutrient during the first few weeks of pregnancy. b. Folate works with vitamin B12 and B6 in homocysteine metabolism. c. Good food sources include fortified cereals and bread products, green leafy vegetables, lentils, asparagus, and oatmeal. d. Excess folate intake can mask B12 deficiency. e. Folate deficiency can cause macrocytic anemia. f. Folate deficiency in pregnant women can cause neural tube defects.

Riboflavin

is vitamin B2. a. Riboflavin is an important component of coenzymes involved in the breakdown of fat and carbohydrates. b. Riboflavin is part of an antioxidant enzyme. c. Good food sources include milk, yogurt, enriched bread and grain products, and organ meats. d. There are no known adverse effects from consuming excess riboflavin. e. Symptoms of riboflavin deficiency (ariboflavinosis) include sore throat, swelling of mucous membranes in the mouth and throat, dry and scaly lips, and purple tongue.

what happens if you consume too much calcium

it might interfere with the absorption of other minerals

Vitamin A

its precursor beta-carotene are fat-soluble vitamins essential for vision, cell differentiation, bone growth, and immune and reproductive function. Consumed from both plant and animal source

how much is required for trace minerals per day

less than 100mg

how much is required for ultra-trace minerals

less than 1mg./kg of body weight per day

Bone remodeling

maintains a balance between breakdown and repair.

Oxidation

sometimes results in the formation of free radicals. Free radicals can destabilize other molecules and damage our cells

Pyridoxine

vitamin B6 is a group of six related compounds. a. Vitamin B6 is part of a coenzyme for more than 100 enzymes involved in protein metabolism. b. Good food sources include enriched cereals, meat, fish, poultry, white potatoes, organ meats, and fortified soy-based meat substitutes. c. Vitamin B6 supplements have been used to treat conditions such as premenstrual syndrome and carpal tunnel syndrome. d. Vitamin B6 supplements may result in nerve damage and skin lesions. e. Symptoms of vitamin B6 deficiency include anemia, nervous system symptoms, and dermatitis. f. Vitamin B6 is also involved in homocysteine metabolism.

What happens if you consume too much vitamin E

vitamin E toxicity is uncommon

What vitamins are necessary for healthy tissues?

vitamins A, D, and K

What nutrients act as antioxidants

vitamins C, E, carotenoids, and selenium

What are vitamins?

vitamins are carbon compounds that are essential in regulating the bodies processes