Unit 3 Exam (Ch 7, 8, 9)
What are the fat soluble vitamins?
A, D, E, K
What vitamins are needed for blood and healthy bones?
A, D, K, C
What vitamins are needed for ATP production?
All vitamins EXCEPT B vitamins
Compare the DRIs and typical consumptions of the electrolytes Na and K
Americans consume wayyyy too much Na (should only be consuming around 1500mg/day but 3440mg/day) and not enough K (should be 4700mg/day but only 2600mg/day) VALUES SHOULD SWITCH
What vitamins are needed for protein and amino acid metabolism?
B6, B12, folate
BMI formula
BMI = weight (kg) / height (m^2)
coenzyme for energy production; deficiency is uncommon but symptoms are: nausea, thinning hair, red skin rash, depression, lethargy, hallucinations, and tingling of the extremities; not UL
Biotin (Vitamin B7)
What is DSHEA?
Dietary Supplement Health and Education Act
number of calories needed for healthy individual to maintain his or her weight that is calculated based on gender, age, height, weight, activity level, and life stage
Estimated Energy Requirement
T or F dietary supplements are regulated prior to market
FALSE
T or F the BMI differentiates between gender
FALSE
T or F 50% of American adults take some form of a dietary supplement
FALSE; 60%
T or F minerals are organic
FALSE; inorganic
T or F Fortification is government mandated and required.
FALSE; voluntary
good sources of vitamin A
animal products - retinoids (beef liver) vegetables - retinol (cooked carrots)
good sources of vitamin D
animal products/dairy (salmon, milk, fortified breakfast cereal)
What is the best source of phosphorus?
animal sources
an eating disorder characterized by self-starvation, a distorted body image, abnormally low body weight, and a pathological fear of becoming fat
anorexia nervosa
a thiamin deficiency disease that may manifest in one of two forms; dry - causing weakness and nerve degeneration or wet - causes heart changes
beriberi
What is the most potent carotenoid?
beta carotene
an eating disorder characterized by recurrent episodes of binge eating accompanied by a loss of control over eating in the absence of purging behavior
binge-eating disorder
the extent to which the body can absorb and use a nutrient
bioavailability
the amount of force exerted by the blood against the walls of arteries
blood pressure
the relative proportions of fat and lean tissue that make up the body
body composition
measure of body weight relative to height that is used to compare body size with a standard
body mass index (BMI)
an eating disorder characterized by the consumption of a large amount of food at one time (binge eating) followed by purging behaviors such as self-induced vomiting to prevent weight gain
bulimia nervosa
necessary for transportation from intestinal cells deficiency: high intake of dietary Zn and iron-deficiency anemia excess: drinking contaminated water supplies and consuming acidic foods or beverages
copper
The main difference between tap water and bottles water is _____.
cost
a condition resulting from poor maternal iodine intake during pregnancy that impairs mental development and growth in the offspring
cretinism
The energy expended to digest and store nutrients is called a. basal metabolic rate b. digestive capacity thermogenesis c. consumptive heat capacity d. thermic effect of food
d. thermic effect of food
Which fat soluble vitamin can be synthesized by intestinal bacteria? a. vitamin A b. vitamin D c. vitamin E d. vitamin K
d. vitamin K
good food sources of choline
egg yolks, liver, meat, fish, nuts, wheat germ
a positively or negatively charged ion that conducts an electoral current in solution commonly refers to Na, K, and Cl
electrolyte
2 categories of major minerals and their minerals
electrolytes - Na, K, Cl bone health - Ca, P, Mg, S
the amount of energy consumed in the diet compared with the amount expended by the body over a given period
energy balance
total amount of energy used but he body including normal body functions, physical activity, and precessing food
energy expenditure
good sources of folate
even throughout groups (lentils, spaghetti, asparagus)
If a food contains 20% of less of a vitamin it is considered a ____ source of that vitamin.
excellent
good source of vitamin K
grains and fruit (mustard greens and kiwi)
iron in animal products; readily absorbable
heme
an inherited disorder that results in increased iron absorption
hemochromatosis
inherited disorder where an individual has too much iron in their blood
hemochromatosis
iron-containing protein in red blood cells that binds and transports oxygen through the bloodstream to cells
hemoglobin
any botanical or plant-derived substance; common in folk medicine; purchased OTC
herb/herbal supplements
Where are fat soluble vitamins stored?
liver and adipose tissue
reduction in the blood's hemoglobin content and hence capacity to carry oxygen that is characterized by abnormally large red blood cells
macrocytic anemia
essential mineral for bone health regulated Ca and blood pressure energy metabolism
magnesium
calories consumed = calories expended
maintain weight
a mineral required in the diet in an amount greater than 100 mg/day or present in the body in an amount greater than 0.01% of body weight
major mineral
minerals that you need more than 100 mg every day
major mineral
CHO and cholesterol metabolism, bone formation, urea synthesis, oxidative damage prevention
manganese
a microcytic anemia resulting from vitamin B12 deficiency that occurs when dietary vitamin B12 cannot be absorbed due to a lack of intrinsic factor
pernicious anemia
second most abundant mineral in the body; combines with Ca to for calcium phosphate part of phospholipid, DNA, RNA, and ATP structures enzyme activity regulation cellular acidity maintenance
phosphorus
If a food contains 5% of less of a vitamin it is considered a ____ source of that vitamin.
poor
symptoms of Microcytic or megaloblastic anemia
poor growth, diarrhea, insomnia, irritability
good sources of vitamin B6
protein foods (chicken, pork, organ foods)
Good sources of niacin
protein foods (chicken)
Good sources of Thiamin
protein; specifically pork
a compound that can be converted into the active form of a vitamin in the body; available from foods in inactive forms
provitamin/vitamin precursor
What are 3 forms of vitamin B6?
pyridoxal, pyridoxine, pyridoxamine
a group of compounds with vitamin A activity
retinoids
What are the 3 retinoids?
retinol, retinal, retinoic acid
a vitamin D deficiency disease in children, characterized by poor bone development due to inadequate calcium absorption
rickets
good sources of iodine
salt and sea foods
a vitamin C deficiency disease characterized by bleeding gums, tooth loss, joint pain, bleeding into the skin and mucous membranes, and fatigue
scurvy
incorporated the structure of certain proteins and synthesis of thyroid hormones; regulate metabolic rate deficiency: Keshan disease
selenium
What are some reasons people take supplements?
sick, to grow hair, lose weight, life stage (old, pregnant), immunity, fatigue
water soluble vitamins are absorbed in the _______ and go directly into the _____.
small intestine blood
fat soluble vitamins are absorbed in the ________ and simple diffusion is used for ________.
small intestine storage
what 3 factors effect functions components for minerals?
soil quality handling and processing absorption and bioavailability
5 functions of minerals
structure water balance metabolism bone health growth
part of amino acids and proteins need Glutathione for detoxification and B vitamins thiamin and biotin regulates acidity
sulfur
the energy required for the digestion of food and absorption, metabolism, and storage of nutrients
thermic effect of food (TEF) or diet-induced thermogenesis
Why do infants receive a shot of vitamin K at birth?
they don't have the bacteria needed to synthesize it when they're born
good sources of Mg
throughout (spinach and sunflower seed highest)
What is niacin thrush?
toxicity of niacin itchy think of "pre-workout itch"
a mineral required in the diet in an amount of 100 mg or less per day or present in the body in an amount of 0.01% of body weight or less
trace mineral
minerals that you need less than 100 mg every day
trace minerals
What are the water soluble vitamins?
vitamin C and the B vitamins: - Thiamin - Riboflavin - Niacin - Pantothenic Acid - B6 - Biotin - Folate - B12
synthesis of blood clotting proteins; non-essential unless deficient deficiency: abnormal blood clotting and reduced bone density excess: large doses can interfere with blood clotting
vitamin K
water balance
water in must equal water out because water is NOT stored
a condition that occurs when a person drinks enough water to significantly lower the concentration of sodium in the blood
water intoxication
Why don't many B vitamins have a UL or toxicity?
water soluble and are excreted out
vitamins that are needed daily as excess is excreted; deficiency symptoms appear quickly; toxicity risk is less; many have coenzyme that assist in energy metabolism
water soluble vitamins
vitamins that are not stored and must be consumed regularly
water soluble vitamins
calories consumed > calories expended
weight gain
calories consumed < calories expended
weight loss caloric deficit
NOT regulated by the FDA "fat burners" metabolism alteration herbal products contain soluble fiber to help feel full
weight loss supplements
a spectrum of eye conditions resulting from vitamin A deficiency that may lead to blindness
xerophthalmia
Fortification is beneficial in some cases. When is it not?
zinc and iron compete high levels of zinc can result in iron deficiency and anemia
3 treatments for hypertension
DASH diet exercise medication
an enlargement of the thyroid gland caused by a deficiency of iodine
goiter
_____-_____% of total energy is used on basal metabolism
60-70%
What is the general recommendation for water intake each day?
64 oz
______% of adults are either overweight or obese
70
% body fat for young, healthy male
8-19%
What vitamins are needed for normal growth and development?
A and D
What are the BMI ranges?
<18.5 = underweight 18.5-24.9 = healthy weight 25-29.9 = overweight 30-34.9 = obese 35-39.9 = severely obese >40 = morbidly obese
what 3 things affect ADH?
- amount of Na in blood - blood pressure - blood volume
The amount of a vitamin in a food depends on what 3 things?
- amount that is naturally present in the food - fortified and enriched foods - how the food is processed, prepared, and stored
5 factors that bioavailability depend on
- efficiency of digestion and time of transit through GI tract - previous nutrient intake and nutrition status - other foods consumed at the same time - method of food preparation - source of nutrient (synthetic, fortified, naturally occurring)
What 3 factors can damage vitamins?
- exposure to light or oxygen - washed away during preparation - destroyed by cooking
3 types of geriatric weight loss surgery
- gastric banding - gastric sleeve - gastric bypass
Factors (4) increasing BMR
- increases with body weight - higher in men than women - decreases with age - is lower when caloric intake is lower than the body's needs
5 functions of water
- metabolism - acid-base balance - transportation - provides protection - regulates body temperature
2 functions of weight loss medications
- reduce appetite and increase sense of fullness - decrease fat absorption in the intestine
3 factors the amount of energy expended depends on
- size of the person - how strenuous the activity is - length of time activity is performed
6 tips for preserving the vitamins in your food
- store away from heat and light - cut fruits and vegetables as close as possible to the time they'll be cooked - don't soak vegetables - cook vegetables with as little water as possible by microwaving, steaming, pressure-cooking, roasting, grilling, stir-frying, or baking RATHER than boiling - if cooked in water, use cooking water for soups and sauces for nutrients - don't rinse rice before cooking to prevent loss of water-soluble vitamins
What 4 things is Choline needed for?
- synthesis of acetylcholine (NT) - structure and function of cell membrane - lipid transport - homocysteine metabolism
4 steps of stimulating water intake
- thirst signals - mouth dry - motive to drink - consume water
TEF makes up about ___% of total energy expenditure
10
What is healthy blood pressure?
120/80
% body fat for young, healthy female
21-32%
At what age to people reach max bone density?
30
How many calories does it take to lose a pound?
3500
about ___ to ___ % of vitamins in food are absorbed
40 to 90
water takes account for _____% of body weight
60
What vitamins are needed for immunity?
C, A, B6, Folate
What vitamins are antioxidants?
C, E, and pro A
What 4 minerals are required on the food label?
Ca, Fe, K, Na
the most abundant mineral in the body deficiency: osteoporosis toxicity: altered availability of Fe, Zn, Mg, and Ph; constipation, and kidney stones
Calcium
Hard water contains the minerals ____ and ______ whereas soft water contains the minerals _____ and _____.
Calcium and Magnesium Sodium and Potassium
coenzyme in folate metabolism and nerve function; deficiency diseases include: pernicious anemia and microcytic anemia
Cobalamin (Vitamin B12)
examples of trace minerals (9)
Fe, Cu, Zn, Se, I, Cr, F, Mn, Mo
deficiencies include: Neural tube defects (Spina Bifida and Anencephaly), Microcytic or megaloblastic anemia; excess concerns are excess masks B12 deficiency
Folate (Folic Acid, Folacin, B9)
What are 2 energy metabolism minerals?
I and Cr
mineral needed for enzyme activation readily absorbed from foods regulated by excretion in the urine and bile
Molybdenum
coenzyme in energy metabolism and synthesis of fatty acids and cholesterol; Deficiency disease include : pellagra
Niacin (Vitamin B3)
good sources of vitamin B12
ONLY animal products (trout, beef, milk)
part of coenzyme A (CoA); energy metabolism; deficiency is rare; no UL established
Pantothenic Acid (Vitamin B5)
serves as a coenzyme for energy metabolism; is destroyed by light; deficiency symptoms include: poor wound healing, inflammation of tongue and mouth, and usually occurs in conjunction with deficiencies of other B vitamins
Riboflavin (Vitamin B2)
What are the antioxidant minerals?
Se, Zn, Mn, Mo, S
body compensates for diet and exercise variations by adjusting energy intake and expenditure to keep weight at a particular level (body finds a homeostasis with weight)
Set Point Theory
What are the 3 electrolytes and their charges?
Sodium (Na+) extracellular Potassium (K+) intracellular Chloride (Cl-) extracellular
T or F Intrinsic factor is required for the absorption of vitamin B12
TRUE
T or F The USP has more stringent set of manufacturing regulations than the DSHEA
TRUE
T or F animal sources are more bioavailable than plant sources
TRUE
T or F vitamins are organic
TRUE
T or F water is an essential nutrient and non-energy producing
TRUE
T or F: Micronutrients do not provide calories and therefore do not provide energy
TRUE
serves as a coenzyme in CHO metabolism potential deficiency diseases include: Beriberi and Wernicke-Korsakoff syndrome
Thiamin (Vitamin B1)
antioxidant and anti-inflammatory; deficiency disease: hemolytic anemia (blood cells burst), sensitive to destruction by O, metals, light, and heat excess: large doses can interfere w blood clotting
Tocopherol (Vitamin E)
Niacin (Vitamin B3) can be synthesized from
Tryptophan
What is USP?
United States Pharmacopeia; voluntary dietary supplement verification program
epithelial tissue growth/repair, reproduction, antioxidant, vision; deficiency disease: Xerophthalmia (night blindness), rough skin, suppressed immunity, abnormal jaw growth in children; toxicity: Hypercarotenemia
Vitamin A
needed for the activity of 100+ enzymes involved in energy metabolism; deficiency symptoms: poor growth, skin lesions, decreased immunity, anemia, neurological symptoms and elevated homocysteine levels; no UL reported from food, only supplements
Vitamin B6
synthesis of collagen; antioxidant; strengthens immunity; helps with iron absorption; deficiency disease: scurvy readily lost in cooking excess amounts result in diarrhea, nausea, abdominal cramps, possible increased kidney stone formation
Vitamin C
"The Sunshine Vitamin" - made in the exposure to ultraviolet(UV) light bone and tooth formation regulation of body use of calcium and phosphorus; deficiency disease: rickets and osteomalacia excess: causes high Ca concentrations in blood and urine
Vitamin D
If a food contains 10-19% of less of a vitamin it is considered a ____ source of that vitamin.
good
most abundant intracellular trace mineral; involved in the functioning of 100 different enzymes necessary for growth and repair of tissues and immune function
Zinc
Energy is stored in the body primarily as ____ and ______. a. glycogen, triglycerides b. protein, glucose c. muscle, glycogen d. glucose, triglycerides
a. glycogen, triglycerides
Folate deficiency symptoms are less of a problem recently because a. grain products are now fortified with folate b. green tea is more popular c. more people are drinking low-fat milk d. taking vitamin supplements is more common
a. grain products are now fortified with folate it's required
Riboflavin is most easily destroyed when exposed to a. light b. vitamin C c. oxygen d. acid
a. light
6 ways to prevent osteoporosis
achieve high PBM early in life slow rate of bone loss eat a diet with adequate Ca and Vitamin D increased consumption of fruits and vegetables maintain an active lifestyle including weight-bearing exercise limit alcohol consumption and smoking
What factors effect the amount of water a person should intake?
activity levels environmental temperature humidity diuretic use diet
good sources of vitamin E
all categories; protein products (sunflower seeds and almonds)
good sources of Zn
all throughout but highest are crab and beef
a condition in which the oxygen-carrying capacity of the blood is decreased by a reduced number of red blood cells or a reduced amount of hemoglobin in the cells
anemia
hormone that signals the kidneys to reabsorb water, reducing the amount of water lost in urination
antidiuretic hormone (ADH)
a substance that decreases the adverse effects of reactive molecules on normal physiological function
antioxidant
a desire to consume specific foods that is independent of hunger
appetite
Compare the apple and pear
apple: abdominal fat - visceral fat that infiltrates organs - common in males pear: subcutaneous fat - around hips - usually in women
an inflammation of the stomach lining that results in reduced secretion of stomach acid, microbial overgrowth, and, in severe cases, a reduction in the production of intrinsic factor
atrophic gastritis
Which statement concerning vitamins is false? a. vitamins are organic compounds b. if a vitamin is not provided by the diet, the body will still synthesize c. the vitamin content of a food may be affected by cooking and processing d. vitamins are essential for growth, reproduction and health
b. if a vitamin is not provided by the diet, the body will still synthesize
the rate of energy expenditure under resting conditions; measured after 12 hours without food or exercise
basal metabolic rate (BMR)
the energy expended to maintain an awake, resting body that is not digesting food
basal metabolism
What is the total energy content of a serving of granola that contains 7g of fat, 40g of CHO, and 4g protein? a. 51 kcals b. 145 kcals c. 239 kcals d. 319 kcals
c. 239 kcal
Which term describes how well a vitamin is absorbed and used by the body? a. absorption b. assimilation c. bioavailability d. functionality
c. bioavailability
For a typical American, which of the following would result in the GREATEST reduction of Na intake? a. taking away the salt shaker at meal b. reducing the amount of salt asses during meal preparation c. consuming fewer processed foods
c. consuming fewer processed foods
Beta-carotene is LEAST plentiful in which food? a. mangos b. apricots c. kiwis d. carrots
c. kiwis
The _____ is the site of most vitamin absorption into the body. a. large intestine d. stomach c. small intestine d. mouth
c. small intestine
Which lifestyle factor increases the requirement for vitamin C? a. drinking alcohol b. exercising frequently and intensely c. smoking cigarettes d. eating diet high in fiber
c. smoking cigarettes
yellow, orange, and red pigments synthesize by plants and many microorganisms; some can be converted to vitamin A
carotenoids
considered an essential nutrient but it's NOT a vitamin; water-soluble substance included in the "vitamin B complex" supplements; deficiency leads to impaired fetal brain development
choline
required to maintain normal blood glucose levels found in organ meats
chromium
an organic nonprotein substance that binds to an enzyme to promote its activity
coenzyme
What is the main function of the B vitamin complex?
coenzyme energy metabolism
estimated energy requirements are NOT influenced by a. height b. level of physical activity c. gender d. body shape
d. body shape
Alcohol inhibits the antidiuretic hormone (ADH). What would you expect to happen? a. increased reabsorption and excretion b. decreased reabsorption and excretion c. increased reabsorption and decreased excretion d. decreased reabsorption and increased excretion
d. decreased reabsorption and increased excretion
hormone produced in the stomach where levels raise before meal time and lowers after the meal (for appetite)
ghrelin
a condition that results when not enough water is present to meet the body's needs
dehydration
water loss is greater than water intake; reduced blood volume
dehydration
stages of weight cycling
dieting decrease in BMR reduced energy expenditure food cravings return to former eating habits guilt frustration overeating new determination
a substance that increases the amount of urine passed from the body
diuretic
a psychological illness characterized by specific abnormal eating behaviors, often intended to control weight
eating disorder
a selenium-containing enzyme that protects cells from oxidative damage by neutralizing peroxides
glutathione peroxidase
not needed daily as excess is stored; deficiency symptoms appear less quickly; toxicity risk is higher; many have a pro-vitamin form
fat soluble vitamins
vitamins that require fat for storage and transport
fat soluble vitamins
strengthens tooth enamel and helps prevent dental caries in children and adults excess: fluorosis
floride
What vitamin is important for pregnant women to take?
folate
an easily absorbed form of the vitamin folate that is used in dietary supplements and fortified foods
folic acid
good source of vitamin C
fruits and vegetables (orange, kiwi, strawberries, broccoli)
3 major factors contributing to eating disorders
genetics psychological sociocultural
risk factors of hypertension (7)
genetics race age obesity lack of physical activity alcohol consumption stress
3 treatments for osteoporosis
hormones weight bearing activity supplementation
a desire to consume food that is triggered by internal physiological signals
hunger
a condition caused by the accumulation of carotenoids in the adipose tissue, causing the skin to appear yellow-orange
hypercarotenemia
blood pressure that is consistently elevated to 140/90 mm mercury or greater; "The Silent Killer" most common disease associated with electrolyte imbalance
hypertension
sodium in blood is diluted
hyponatremia
If a person has high levels of homocysteine the chance of heart disease _______. If a person has adequate folate levels this levels of _______ are kept at average and ______ chance of heart disease.
increases homocysteine decreases
What age groups are most at risk for dehydration?
infants and older adults
Water intoxication occurs when water _____ is greater than water _____. Water intoxication leads to _______, which is low sodium in the blood.
intake loss Hyponatremia
a protein produced in the stomach that aids in the absorption of vitamin B12
intrinsic factor
deficiency diseases: goiter (enlarged thyroid) cretinism (brain damage)
iodine
table salt to which a small amount of sodium iodide or potassium iodide has been added in order to supplement the iodine content of the diet
iodized salt
bound to hemoglobin in red blood cells part of myoglobin energy metabolism
iron
an iron deficiency disease that occurs when the oxygen-carrying capacity of the blood is decreased because there is insufficient iron to make hemoglobin
iron deficiency anemia
most common nutritional deficiency in the world
iron deficiency anemia
body mass attributed to nonfat body components such as bone, muscle, and internal organs; also called fat-free mass
lean body mass (LBM)
secreted from adipocytes in proportion to their size to regulate energy intake and expenditure
leptin
Why do women have fewer iron stores?
menstration
Good source of riboflavin
milk
in nutrition, an element needed by the body to maintain structure and regulate chemical reactions and body processes
mineral
What are some examples of dietary supplements?
multivitamins, protein powder, green tea, caffeine, meal replacement drinks and bars
an abnormality in the brain or spinal cord that results from errors that occur during prenatal development
neural tube defect
iron in plants; lower bioavailability
nonhemes
having excess body fat; defined as having a body mass index of 30 kg/m2 or greater
obese
genes involved in determining body shape and regulating body weight
obesity genes
Who might need a supplement?
older adults, pregnant women, people with deficiencies, vegans, cigarette smokers
major disadvantage of weight loss medication is
once medication stopped all weight gained back
a vitamin D deficiency disease in adults, characterized by loss of minerals from bone, bone pain, muscle aches, and an increase in bone fractures
osteomalacia
a bone disorder characterized by reduced bone mass, increased bone fragility, and increased risk of fractures
osteoporosis
adult bone loss (loss greater than formation)
osteoporosis
water intake is grater than water loss
over hydration/water intoxication
being too heavy for ones height, usually due to an excess body fat; defined as having a body mass index of 25 to 29.9 kg/m2
overweight
What 3 compounds interfere with mineral absorption?
oxalates tannins phytates
a hormone released by the parathyroid gland that acts to increase blood calcium levels
parathyroid hormone (PTH)
disease resulting from niacin deficiency, which causes dermatitis, diarrhea, dementia, and if not treated, death
pellagra