Human Nutrition exam 3

what proportion of body fluid is extracellular fluid?

1/3

Daily value for vitamin D

10 micrograms

how much exposure to sun is needed per day to ensure a full day's supply of vitamin D?

10 minutes

What proportion of the population is estimated to be sodium sensitive

10-15%

what is the estimated water content for adipose?

10-20%

Upper Level for vitamin D

100 micrograms

RDA of calcium for adults

1000 mg

Not including water from food and metabolism, how much fluid should a healthy adult man consume each day?

13 cups NOT 15 cups, this is the TOTAL water intake including food and stuff

RDA for vitamin D

15 micrograms

The Tolerable Upper Intake Level for sodium per day

2,300 mg

DASH Diet recommendation: Dairy

2-3 servings per day

Adequate water intake per day for ADULT WOMEN

2.7 liters (about 11 cups)

What proportion of body fluid is intracellular fluid?

2/3

What is the estimated water content for bones?

20%

Upper Level of Sodium for Adults

2300 mg/day

Adequate water intake per day for ADULT MEN

3.7 liters (about 15 cups)

On average, peak bone mass is achieved just before age ____

30

DASH Diet recommendation Vegetables

4 to 5 servings per day

DASH Diet recommendation : Fruit

4-5 servings per day

DASH Diet recommendation: Nuts, seeds or legumes

4-5 servings per day

The Adequate Intake for potassium for adults is ___________ milligrams per day

4700

DASH Diet recommendation: grains

6-8 servings per day

The human body can synthesize niacin from an amino acid: __________ mg of tryptophan can be converted into about 1 mg of niacin

60 mg

evaporation of 1 quart of perspiration releases about _____________ kilocalories of heat energy from the body

600

What is the estimated water content for muscles?

73%

two vitamins that work together to maintain immune function

A, C

Four fat soluble vitamins

A, D, E, K

As we are exposed to pathogens, out body responds to the pathogens by producing antibodies. This is called _____________ immunity?

Adaptive

Oxidative stress has been linked to the development of ________________ (three)

Alzheimer's disease diabetes cancer

Name the carotenoids that can be converted into vitamin A in the body

Beta-carotene Beta-cryptoxanthin Alpha-carotene

The degree to which an ingested nutrient such as minerals is absorbed and available to the body is called its

Bioavailability

Functions of Riboflavin

Break down fatty acids antioxidant

Phosphate functions as an important _________ in human metabolism

Buffer

Acronym used for early warning signs of cancer

CAUTION

Nutrients that contribute to Bone Health

Calcium, floride, and vitamin D

Vitamin C is needed for the production of which protein?

Callogen

Individuals of _______ and _________ descent are at increased risk for developing osteoporosis

Caucasian Asian

three things B vitamins are required for

Chemical breakdown of carbohydrates synthesis of lipids transamination of amino acids

Minerals function as _________ by aiding a protein such as an enzyme to do its job

Cofactors

Some minerals, such as coper and selenium, work as _________ enabling various proteins, such as enzymes, to function

Cofactors

Vitamin C is need for the production of which protein?

Collagen

Function of Zinc and Copper in the immune system

Critical for the synthesis of white blood cells

Phytic acid _______________ the absorption of zinc from grains

Decreases

Which body systems provide chemical and physical barriers against invading pathogens, giving support to the immune system?

Digestive system integumentary system (skin)

________ is the dietary factor that has the biggest impact on cancer risk

Excess calorie intake

the ________ soluble vitamins are more readily stored in the body than _______ soluble vitamins

Fat; water

one function of potassium in the body

Fluid Balance

Function of Protein, B vitamins, and iron in the immune system

Formation of new cells due to rapid cell turnover

What are good nondairy foo sources of vitamin D

Fortified breakfast cereals orange juice

The acronym for the lymphoid cells that are scattered throughout the intestinal tract and help to keep pathogens from entering the bloodstream is ________

GALT (gut-associated lymphoid tissues)

A buffer helps to regulate acid-base balance by binding or releasing ____ ions

H+

Primary function of Thiamin

Helps to release energy from carbohydrates

During which phases of the life cycle does the rate of bone formation exceed the rate of bone loss?

Infancy childhood young adulthood

During the enrichment of refined grain products, ___ is the only mineral added, whereas the selenium, zinc, copper, and other minerals lost during refinement are not replaced.

Iron

During the enrichment of refined grain products, _______ is the only mineral added.

Iron

Nutrients that contribute to Blood Health

Iron and Folate

2 vitamins implicated in bone health

K, D

Nicotinic acid has been promoted as a natural method to lower blood lipids including _____ ______________

LDL cholesterol

Three functions of the immune system

Remove abnormal cells prevent infection Break down aged and dying cells

mineral that serves as a cofactor in chemical reactions that neutralize free radicals in the body

Selenium

Nutrients that contribute to Fluid and electrolyte balance

Sodium, potassium, and chloride

What milk is most similar to dairy milk in terms of protein?

Soy milk

What is the function of bone marrow?

Spongy bone tissue that contains stem cells

The results of DEXA measurements are known as

T-scores

Three statements about gut microbiota

The composition of the gut microbiota varies from person to person Humans are born with a sterile gut, which becomes colonized with microorganisms after birth A person's dietary pattern can influence the community of microorganisms that populate the GI tract

Nutrients that contribute to Energy metabolism

Thiamin, riboflavin, and iodide

Which type of bone tisue lightens bones and absorbs shock?

Trabecular bone

True or false: the concentration of calcium in nondairy foods is significantly less than found in dairy products?

True

Function of Vitamin A and vitamin D in the immune system

Turns gene expression on and off

_________ refers to low bone density that occurs in both men and women after age 60

Type 2 osteoporosis

The _________ on the package label of a dietary supplement is an indication that the product has been tested for strength, quality, and purity.

USP symbol

Which of the MyPlate food groups are rich sources of antioxidants?

Vegetables grains fruits

Which vitamin is responsible for the health of the epithelial cell?

Vitamin A

Elevated blood levels of homocystein increase the risk for cardiovascular disease. Homocystein metabolism requires which of the following nutrients?

Vitamin B-6 Folate Vitamin B-12

What vitamins are water-soluble

Vitamin C and B vitamins

Which nutrients are NOT part of a mandatory enrichment of grains?

Vitamin E Vitamin B-6 Zinc

Nutrients that contribute to Antioxidant systems

Vitamin E, Selenium, and zinc

What is an ultratrace mineral?

a mineral that is found in the diet in extremely small quantities (micrograms each day).

When considering a multivitamin and mineral supplement, which of the following should you select

a supplement with less than the Upper Level for any nutrients (this is because the rest of your diet will bring you to the upper level of those nutrients)

Vitamin C _____________ the absorption of iron from foods

increases

Vitamin D ________________ the absorption of calcium in foods

increases

four proposed causes of increase in allergies and autoimmune diseases

infectious disease rates changes in diet use of antibiotics makeup of the microbiota

The immunity that we are born with and is our first line of defense against infection is called __________ immunity

innate

The physical and chemical barriers of the skin and the GI tract are part of the ____________ immunity

innate

Vitamin C enhances the absorption of

iron

What is the only nutrient for which the RDA is higher for women than for men?

iron

What is the function of trabecular bone?

lattice-like bone tissue that acts to absorb shock

Niacin is heat stable so __________ is lost in cooking

little

A person with dark skin would need a _____ exposure time to sunlight to synthesize vitamin D.

longer

synthetic vitamin E has _________ biological activity than the same quantity of natural vitamin E

lower

clusters of lymphoid tissues situated along the lymph vessels, that trap and destroy pathogens are called _______ _______

lymph nodes

four examples of lymphoid tissues

lymphnodes spleen thymus bone marrow

enzyme that can destroy bacteria

lysozyme

The community of microorganisms living in a region of the body, such as the large intestine, is called the _____________

microbiota

three functions of calcium

muscle function blood clotting bone building

immune cell that engulfs pathogens

phagocyte

Active Vitamin D enhances absorption of calcium and ____________

phosphorus

Three factors that effect the bioavailability of calcium

phytic acid tannins oxalates

three early symptoms of scurvy

pinpoint hemorrhages joint pain bleeding gums

two risk factors associated with osteomalacia

poor intestinal absorption kidney disease

The most extensively studied benefit of ____________ is on the reduction of diarrhea

probiotics

the macronutrient important for synthesis, maintenance, and repair of bone is _________

protein

two things that osteoclasts do in the process of bone remodeling

release minerals into the blood break down bone tissue

vitamin D deficiency during childhood leads to a condition of weak and malformed bones known as __________

rickets

two factors that affect the ability of the skin to synthesize vitamin D

skin color age

toxicity symptoms of niacin

skin flushing, blurred vision, liver damage

Smokers need more vitamin C daily than non-smokers because

smoking increases the exposure of the lungs to free radicals

what happens when an antioxidant chemical donates an electron to a free radical?

the antioxidant becomes unstable, but does not cause cellular damage

Beriberi disease is caused by ____________ deficiency

thiamin

What is the function of perlosteum (bone)

thick membrane that covers bone surface?

taking mineral supplements exceeding current standards for mineral needs may accumulate in the body to the extent that signs and symptoms of ___________occur

toxicity

Cow's milk is an excellent source of riboflavin true or false

true

major sources of niacin

tuna poultry peanuts fish beef asparagus

Supplementation may be required to meet the RDA for vitamin D for individuals with

vegan diets inadequate sun exposure milk allergies

An organic compound that is needed in small amounts in the diet to help regulate and support chemical reactions and processes in the body

vitamin

Bone building nutrients that regulate mineral absorption

vitamin D

hypnoatremia occurs when too much ________ is consumed

water

The primary consequence of Hypercarotenemia is ___________

yellowing of the skin

Does the FD have limited resources to police supplement manfactureres?

yes

Bone building nutrients that form collagen matrix

zinc vitamin C copper

three consequences of osteoporosis

decreases physical ability pain and deformity bone fractures

What is the function of cortical bone?

dense bone tissue that provides strength and stability

Based on current research, the American Heart Association __________ vitamin E supplements to the general population for prevention of cardiovascular disease

does not recommend

Nutrients reduce oxidative damage to cells and DNA by

donating electrons to reactive molecules accepting electrons from reactive molecules serving as cofactors in chemical reactions that neutralize free radicals

Low levels of female reproductive hormone ___________ are detrimental to bone health because this hormone stimulates osteoblast activity

estrogen

Three biological factors that influence bone status

ethnicity frame size age

What is the #3 lifestyle factor related to hypertension?

excessive alcohol intake

a diet high in _________, particularly above daily recommendations, can decrease the absorption of iron, zinc, and possibly other minerals.

fiber

Sodium, potassium, chloride, and phosphorus work together to maintain ______________________

fluid balance in the body

antigen

foreign substance that stimulates an immune response

Three sources of vitamin D

fortified foods fatty fish synthesis in the skin from sun exposure

The two most common side effects of probiotics

gas abdominal bloating

One outcome of vitamin E toxicity

hemorrhage

A buffer helps to regulate acid-base balance by binding or releasing __________ ions

hydrogen

Place the following steps in the transmission of a nerve impulse in the correct sequence, from nervous stimulation to return to the resting state

- A stimulus triggers the influx of sodium ions into the nerve cell -The inside of the nerve cell membrane becomes slightly positive -Depolarizatoin of one section of the nerve cell membrane stimulates depolarization of an adjacent section of the nerve cell membrane -Positive ions are actively pumped out of the cell -The inside of the nerve cell membrane becomes slightly negative.

Points to consider when choosing a multivitamin and mineral supplements include

- How the supplement balances with other sources of nutrients -Full list of ingredients -% daily value of each nutrient -cost and availablity

What information is required on the Supplement Facts label for supplements?

-%DV -Ingredients -Serving Size

What are some ways in which electrolyte minerals help to maintain pH balance of the blood?

-Active pumping of electrolytes into urine can control the excretion of acids and bases by the kidneys -Phosphate ions can accept or donate H+ ions

two true statements about metabolic water

-It is a by-product of chemical reactions in the body -It contributes to fluid balance

The top 4 rank of lifestyle factors that contribute to hypertension (most influential at top)

-Obesity -Inactivity -Excessive alcohol intake -Excessive salt intake

To be classified as a vitamin, a substance should meet which criteria?

-Over time, a lack produces deficiency symptoms -the body is unable to synthesize enough to maintain health

Which ions predominate in intracellular fluid?

-Potassium -Phosphate

Proper steps of nerve impulse transmission (resting state at top)

-Resting state -stimulus -depolarization -repolarization

A mineral that helps protect the body's cells from oxidative damage

-Selenium

Three examples of Ultratrace minerals

-Vanadium -Boron -Arsenic

three examples of micronutrients

-calcium -iron -sodium

three micronutrients that participate in fluid and electrolyte balance

-chloride -sodium -potassium

three ways vitamins can be destroyed

-exposure to oxygen -exposure to light -heating

A person who relies on dietary supplements rather than a balanced diet to obtain adequate nutrition is likely to miss out on (2 answers)

-fiber -phytochemicals (from plants)

toxicity symptoms of vitamin D

-high calcium imbalance -excess calcium precipitates into soft tissue forming stones (calcified blood vessels)

Potassium performs many of the same functions as sodium, such as

-nerve impulse transmission -Regulation fluid balance

Potassium performs many of the same functions as sodium, such as _____________

-regulating fluid balance -nerve impulse transmission

Foods high in potassium (high to low)

-vegetables -dairy products -grains -fats

AI for sodium for men and women ages 51-70

1,300 mg

AI for sodium of men and women ages 9-50

1,500 mg

Potassium does what to blood pressure?

Lowers blood pressure

Although requirements for ________ are small, depriving the body of any one of these important dietary components can be debilitating or even deadly.

Micronutrients

Electrolytes are dissolved ____________

Minerals

Are amino acids an example of micronutrients?

NO THEY ARE NOT

In the process of bone remodeling, bone cell synthesis is accomplished by which type of cell?

Osteoblasts

____________ describes a situation in which the production of free radicals outpaces the body's antioxidant defenses

Oxidative stress

What does ORAC stand for?

Oxygen Radical Absorbance Capacity

Foods that are good sources of vitamin E

Plant oils nuts wheat germ

High dietary intake of ________ is associated with reductions in blood pressure

Potassium

Irregular heartbeat is a sign of low blood levels of which of the following electrolyte minerals?

Potassium

Food ingredients that are not well digested by human enzymes and that serve as fuel for beneficial bacteria in the gut are called?

Prebiotics

Live microorganisms that have positive effects on human health are called __________

Probiotics

Function of Antioxidants in the immune system

Protects the immune cells from oxidative reactions

Three functions of trabecular bone

Providing structural stability absorbing shock housing bone marrow

The names 0f the four tocotrienols are

alpha beta delta gamma

blood protein that binds foreign proteins found in the body

antibody

When lymphocytes produce antibodies in response to foreign proteins (antigens) [type of immunity]

antibody-mediated immunity

___________ is the degree to which an ingested nutrient is digested and absorbed by the body

bioavailability

To improve intake of antioxidant nutrients choose a variety of ________

brightly colored fruits and vegetables

One mineral that may help lower blood pressure

calcium

Bone building nutrients that form hydroxyapatite

calcium phosphorus flouride

Which type of calcium supplement do you need to take with meals for optimal absorption?

calcium carbonate

Which type of calcium supplement can be taken without regard to meals?

calcium citrate

When habitual intake of vitamin D exceeds the UL, health risks include

calcium deposits in organs gastrointestinal disorders

__________ represents abnormal and uncontrollable division of cells that results from mutations in DNA

cancer

Alpha carotene, beta carotene, and beta cryptoxathin are three ________ that can be converted into retinol

carotenoids

Where is most of vitamin E found within the body?

cell membrane adipose tissue

immune cells that directly interact with and destroy pathogens [type of immunity]

cell-mediated immunity

a compound that combines with an inactive enzyme to form an active enzyme is called a(n)

coenzyme

__________ bone is the compact tissue on the outer surfaces of bones that provide strength and stability

cortical

Refinement of grains ___________ the mineral content of grain products

decreases

oxalic acid _________ the absorption of calcium from spinach

decreases