Nutrition Exam 3

How do minerals play a role in osteoporosis?

Eating more calcium and vitamin d and intaking potassium and magnesium will promote bone health. Vitamin k reduces risk of hip fractures. Calcium in particular determines bone strength.

What is the type of alcohol found in alcoholic beverages such as beer, wine, and liquor?

Ethanol

What are antioxidants? Be able to name 2 different compounds that act as antioxidants

Group of compounds that neutralize free radicals, helping to counteract the oxidation that takes place in cells (bodyguards in cells). Vitamin C and Vitamin E

What are some of the functions of minerals?

Help chemical reactions take place in the cells, work with the immune system, help muscles contract, and keep the heart beating.

Where is alcohol absorbed? What slows its absorption?

In the stomach and small intestine. Food in the stomach affects alcohol absorption. Fat slows peristalsis and carbs slow absorption through the stomach lining

What are the differences between major and trace minerals?

Major minerals are macro minerals and you need to consume more than 100 milligrams per day, at least 5 grams of the mineral in your body including: calcium, sodium, potassium, chloride, phosphorus, magnesium, and sulfur. trace minerals are micro minerals and you only need to consume less than 20 milligrams per day, at least less than 5 grams total including: iron, zinc, copper, selenium, chromium, iodide, manganese, molybdenum, and fluoride.

What is the definition of binge drinking? What are the risks associated with binge drinking?

Males drink 5 plus drinks in a short time and females consume 4 plus drinks in a short time. Associated with injuries, unsafe sexual practices, sexual assaults, aggression, hypertension, heart attack, suicide, homicide, and child abuse

Calcium

Most abundant mineral in the body and over 99% of the body's calcium is located in the bones and teeth. It is influenced by other food components such as vitamin d and lactose improve absorption, low protein intake reduces absorption, and oxalates and phytates in foods that contain calcium reduce its bioavailability and low blood calcium increases calcium absorption and the more calcium consumed at one time, the less is absorbed.

Are vitamin supplements needed for a healthy diet? Should everyone take them? How are they regulated?

No, there is no evidence that supports the use of supplements and preventing chronic disease or cognitive decline. It is not a substitute for healthy eating, there can be adverse side effects, they are not regulated therefore do not require FDA approval to be put on the market. Try to choose a supplement that is with the United States Pharmacopeial Convention seal (USP) and read the label carefully. They might be helpful for some individuals such as pregnant and lactating women, older individuals who need vitamin B12, individuals who lack dietary vitamin D or sun, strict vegetarians, food allergies/lactose intolerance, people who abuse alcohol, and people who are food insecure.

What can affect the amount of a vitamin found in food? (e.g., heat, oxygen) How can you reduce this process and preserve the vitamin content?

Oxygen, UV light, water, and changes in pH can affect the amount of vitamins in food. To preserve the vitamin content you can cook veggies in small amounts of boiling water, try not rinsing rice before cooking it or pasta after cooking it, microwave or stir fry veggies instead of boiling or frying them, store produce in a refrigerator, and cut veggies and fruits into larger pieces to reduce the surface area exposed to oxygen.

What are short term health consequences of excess alcohol? Long term consequences of excess alcohol?

Short term [while intoxicated]: short term effects are alcohol poisoning, unintentional injuries, sleep disruption, and having a hangover Long-term [>72 hrs]: Impaired digestion, absorption, and nutrient metabolism, malnutrition, Wernicke Korsakoff syndrome, and weight gain, can interact with hormones, can cause liver disease, depression, cardiovascular disease, contribute to cancer risk, and can put a pregnancy at risk

According to the dietary guidelines, what is moderate drinking?

The amount of alcohol that puts individuals at the lowest risk of alcohol related problems; males up to 2 drinks per day, females up to 1 drink per day

How much is one standard serving of wine vs. beer vs. liquor?

12 oz of beer, 5 oz of wine, 1.5 oz of liquor

Vitamin K (For each fat-soluble vitamin, be able to list: at least one main function, at least one food source, and any deficiency or toxicity effects)

3 forms; one in green plants, one synthesized by intestinal bacteria, and a third is synthetic form. promotes blood clotting and strong bones. Toxicity: no adverse effects, just know that changes in intake can increase or decrease the drug

What are the fat-soluble vitamins? (be able to list all)

4 fat soluble vitamins: Vitamin A, Vitamin D, Vitamin E, and Vitamin K. and are stored after they are absorbed

How many water-soluble vitamins are there? What are they?

9: -Vitamin C and 8 B complex vitamins: thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, and biotin

What is the name of the enzyme that metabolizes alcohol? What is the name of the system that takes over when an individual drinks too much alcohol and these enzymes can't keep up?

Alcohol dehydrogenase. The liver is the main site of alcohol metabolism. They are metabolized through two pathways in the lover; alcohol dehydrogenase pathway and microsomal ethanol oxidizing system (MEOS)

Do vitamins and antioxidants reduce the risk of cancer? Explain the role that a healthy diet and lifestyle play in cancer risk and progression.

Consuming a plant based diet may modestly reduce cancer risk and some specific vitamins and minerals may help lower cancer risk such as Carotenoids (antioxidant), vitamins C, E, D, folate, and selenium. By being physically active for 30 minutes every day, limiting consumption of sugary drinks and fast foods, eating a variety of vegetables, fruits, and whole grains, limiting the intake of red meat/processed meat, alcoholic drinks, and salty foods, and trying to aim to meet nutritional needs through diet alone will play a role in reducing the risk cancer.

How do minerals vary in their bioavailability?

depending on nutritional status affects absorption, amount of competing minerals in the intestinal tract, binders can reduce bioavailability, nutrients can improve bioavailability, and deficiency in a mineral increases absorption.

How is alcohol made from a grain or fruit?

fermentation of natural sugars (glucose and maltose) and fruits (glucose and fructose) by yeasts. The yeast metabolizes glucose into ethanol and carbon dioxide. Then distillation forms the liquor, the fermented liquid is heated and ethel vaporizes.

Pernicious anemia

form of macrocytic anemia caused by the body's inability to absorb vitamin b12. Symptoms: diarrhea or constipation, pale skin, problems concentrating, shortness of breath.

Vitamin E (For each fat-soluble vitamin, be able to list: at least one main function, at least one food source, and any deficiency or toxicity effects)

found in avocados, cashews, and oils. It is also best consumed from food rather than supplements. Functions: Acts as a powerful antioxidant and anticoagulant, protects cell membranes. Toxicity: Overconsumption of the synthetic form in dietary supplements and fortified foods can increase the risk of a hemorrhage. Deficiency: rare.

Potassium

found in intracellular fluid and is absorbed in the small intestine and colon, The kidneys excrete excess through urine and minor amounts are lost in sweat

Zinc: Food sources? Toxicity effects? Deficiency effects?

found in seafood, meat, and whole grains. Zinc toxicity includes symptoms of stomach pain, nausea, vomiting, and diarrhea. Deficiency could delay growth in children, hair loss, loss of appetite, impaired sense of taste, diarrhea, and skin rash.

Sodium: functions? Food sources? Toxicity effects? Deficiency effects?

function: Regulates fluid balance, helps transport nutrients, preserves food, and enhances flavor. Food sources: 77% is from processed foods such as canned goods, cured meats, and frozen, or packaged meals. Toxicity: can cause hypertension, hypernatremia (excess sodium in the blood), calcium deficiency osteoporosis, fluid retention, and weight gain. Deficiency: hyponatremia (low blood sodium)

Vitamin A (For each fat-soluble vitamin, be able to list: at least one main function, at least one food source, and any deficiency or toxicity effects)

has 2 compounds: an active form found primarily in animal foods and an inactive in plant foods --> converted to the active form in your body inactive = Carotenoids, including beta-carotene that gives the color to carrots, butternut squash, and cantaloupe. (They can improve vision, protein synthesis, reproduction, bone health, and a healthy immune system.) Toxicity effects: Hypervitaminosis A (can lead to liver damage and even death), also: osteoporosis and bone fractures, toxic levels occur by taking supplements (not with food intake), excess carotenoids can cause carotenodermia, overconsumption of beta carotene supplements may increase a smoker's lung cancer risk. Deficiency: chronic vitamin A deficiency causes night blindness, and prolonged vitamin A deficiency leads to xerophthalmia which is the leading cause of preventable blindness in children, It can also lead to keratinization of epithelial tissues.

Zinc

very small in almost every cell of the body. They help wounds heal, needed for DNA and RNA synthesis, keep the immune system healthy, improve taste perception, and may prevent age related macular degeneration.

Iron deficiency anemia

insufficient iron in the body: women of childbearing age and young children are at a greater risk. In men and postmenopausal women because of blood losses from ulcers, excess aspirin use, and specific cancers. Iron supplements are needed and best when consumed with orange juice or other vitamin c sources, avoid taking it with milk or antacids because calcium will decrease iron absorption.

Microcytic anemia

iron deficiency and could also be from vitamin B6 deficiency

How is healthy nutrition compromised with excessive drinking?

may cause nutrient deficiencies

Iron

most abundant mineral on Earth and the most abundant trace mineral in the body. There are two forms of heme iron vs non heme iron. Iron participates in oxidation reduction reactions, the major component of hemoglobin and myoglobin, participates in energy metabolism, and is needed for brain function.

How are fat-soluble vitamins absorbed and stored? How is this different/similar to water soluble vitamins?

They attach to proteins in foods, are released in the stomach, and packaged in chylomicrons to lymph to the bloodstream, and lack of fat can lead to deficiency. stored in: liver, fat, and muscle tissue which could build up in the body to the point of toxicity. With water soluble vitamins they are absorbed with water and enter the bloodstream directly instead of absorbed in foods. Water-soluble vitamins are also not stored in the body and excess intake is excreted through the urine. Also fat-soluble vitamins are generally less bioavailable than water-soluble vitamins Fat soluble are absorbed in the lymph system and in the body, can build up and become toxic and you do not need to consume daily water-soluble, not stored in the body, and not generally toxic, and you need to consume it daily.

What are some of the benefits of fortified foods? Risks?

They can enhance the nutrient quality of foods, prevent or correct dietary deficiencies, and ensure adequate intake of some individuals. Some risks: lead to vitamin excess and displace nutrient rich foods

What medical condition does the DASH diet help improve? What are the nutrients that are recommended (to increase or decrease)? What foods does this diet recommend?

This helps to reduce sodium intake. DASH stands for dietary approaches to stop hypertension. They are low in saturated fats and sweets, high in whole grains, fruits, vegetables, legumes, and low fat dairy products. This can lead to a significant reduction in blood pressure, which lowering the amount of sodium consumed in the DASh diet lowers blood pressure more. They are high in potassium, magnesium, and calcium rich foods (fruits, veggies, whole grains, low fat dairy), low in sodium, added sugar, and saturated fat (processed foods)

Who is at risk of a vitamin B12 deficiency? Who needs to make sure they have enough folate in their diet?

Vegans and vegetarians because B12 is mostly stored in animal liver. If they have macrocytic anemia they are due to folate deficiency. But women before and during pregnancy need to make sure they have enough folic acid to protect their child against neural tube defects: anencephaly and spina bifida.

In general, what are good food sources of B vitamins? What are some good food sources of vitamin C?

Vitamin B: fish, chicken, eggs, cheese, peppers, bananas, nuts/seeds, beans, oats, spinach, and leafy greens vitamin C: guavas, kiwi, bell peppers, strawberries, oranges, papaya, broccoli, tomatoes, snow peas, kale, and grapefruit.

Macrocytic anemia

a folate or vitamin b12 deficiency which causes loss of appetite, sore mouth and tongue, shortness of breath, fatigue, heart palpitations, pale lips, and eyelids.

Magnesium

about 60% in bones, 25% in muscles and the remainder in various cells and bioavailability is about 50%, and a high fiber and whole grain diet, which is a high fiber and whole grain diet, which is high in phytates which lowers absorption

Sodium

usually combined with chloride as NaCL (table salt). Sodium is a major electrolyte and found in blood and extracellular fluid surrounding the cells, and plays a key role in regulating blood volume. 95-100% is absorbed in the small intestine and 5% is excreted in the feces.

Potassium: functions? Food sources? Toxicity effects? Deficiency effects?

function: helps maintain fluid balance and pH balance, helps with muscle contraction and nerve impulse conduction (maintains regular great beat), helps lower high blood pressure, and preserves calcium and phosphorus in the bones. Food sources include: bananas, spinach, yogurt, fish, white beans, potatoes, oranges, tomatoes, and avocados. Toxicity: hyperkalemia could lead to irregular heart beat, heart damage, and death and those with impaired kidneys are at risk and should consume less than the RDA. Deficiency: hypokalemia which is too little potassium in the blood, increased risk of hypertension, kidney stones, and loss of bone mass which could be caused by vomiting, diarrhea, inadequate intake, by medication which could lead to muscle weakness, cramps, and irregular heartbeat and paralysis.

Calcium: functions? Food sources? Toxicity effects? Deficiency effects?

functions: It helps build strong bones and teeth, plays a role in muscle contraction, nerve contraction, blood vessel dilation and contraction. It may lower high blood pressure, prevent colon cancer, reduce the risk of kidney stones, and reduce the risk of obesity. Food sources: milk, yogurt, brick cheese, kefir, whey protein powder, cottage cheese, collard greens, kale, almonds, broccoli, rice, and soy milk. Toxicity: hypercalcemia, too much calcium in the blood. Deficiency: hypocalcemia, blood calcium levels below normal, less dense, weakened, and brittle bones, and increased risk of osteoporosis and bone fractures.

Magnesium: functions? Food sources? Toxicity effects? Deficiency effects?

functions: needed for metabolism, needed for synthesis of DNA, RNA and body proteins, needed for bone metabolism and cell membrane synthesis, help muscles and nerves function properly, helps lower blood pressure, and may help decrease the risk of type 2 diabetes. Food sources: beans, spinach, chocolate, cashews, oatmeal, avocado, quinoa, peanuts, almonds, black beans, potatoes, and brown rice. Toxicity: consuming large amounts of supplements can cause intestinal problems, symptoms consist of diarrhea, cramps and nausea. Deficiency: they are but symptoms include muscle weakness, seizures, fatigue, depression, and irregular heart beats.

Iron: Food sources? Toxicity effects? Deficiency effects?

has two forms; heme iron is found in animal foods such as meat, poultry and fish and it is 2-3x more bioavailable than non heme iron. Then there is non heme iron which is found in plant foods such as grains, veggies, enriched breads, and fortified cereals. Non heme iron absorption is enhanced with vitamin c and meat, fish, poultry (MFP factor) Iron toxicity includes symptoms of constipation, nausea, vomiting and diarrhea. Toxicity will most likely occur with supplements or in individuals with hemochromatosis, but kids can get iron poisoning. By accidentally consuming supplements of iron which is the leading cause of poisoning deaths in children under age 6. People could also have an iron overload. For deficiency, there is iron deficiency anemia which symptoms include fatigue, weakness, reduced ability to fight infection. Also pregnant women are at risk and preterm or low birth weight infants. There is macrocytic anemia, microcytic anemia, and pernicious anemia.

Vitamin D (For each fat-soluble vitamin, be able to list: at least one main function, at least one food source, and any deficiency or toxicity effects)

sunshine vitamin, is derived from a reaction between UV and a form of cholesterol in the skin. There are 2 forms of vitamin D, Cholecalciferol (D3) which is produced in the skin and found in animal foods, and Ergocalciferol (D2) found in plants and dietary supplements. Functions: bone growth, may prevent some cancers and diabetes, potentially helps reduce the risk of some autoimmune disorders, and may regulate BP. Toxicity: loss of appetite, nausea, vomiting, constipation, and could lead to hypervitaminosis D. Deficiency: Rickets which is a disease found in children, where bones aren't adequately mineralized with calcium and phosphorus, causing them to weaken which can lead to bowed legs. It can also lead to osteomalacia (the adult equivalent of rickets), osteoporosis (where bones don't mineralize properly), muscle and bone weakness, and pain.