Nutrition Module 4

Following the ________ diet is a method that naturally decreases _________ consumption and lowers ___________. This diet includes a high consumption of ___________, __________, whole grains, and low-fat dairy products.

DASH; sodium; hypertension; fruits; vegtables

While dairy products are most often thought of as the primary sources of calcium, ______ green leafy vegetables, tofu, bones from _________ and sardines, and fortified foods are also good sources. Current recommendations are _______ mg to 1200 mg of calcium daily. Taking ________ mg of calcium carbonate or calcium citrate twice a day will help to supplement your intake.

dark; salmon; 1000; 500

water is important for regulating body ____________, the ____________ of waste products, lubricating parts, and making __________, bile, and amniotic fluid.

temp; removal; saliva

certain diseases, weight loss medications, and laxatives can interfere with _______ ___________ and lead to a deficiency of fat-soluble vitamins.

fat absorption

Vitamins can be classified as either ________ _______ or ________ _______, a point that will be expanded below.

fat soluble; water soluble

What are the 8 B vitamins?

thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, folate, and vitamin B-12.

__________ (vitamin B-1) is a coenzyme for the release of energy from ___________. It also works with enzymes to promote the metabolism of __________. In the case of a deficiency, _________ cannot be metabolized, and symptoms appear, including weakness, loss of appetite, poor arm and leg coordination, an enlarged heart, and severe _______. A deficiency is called __________, which translates to "I can't I can't."

thiamin; carbs; glucose; glucose; edema; beriberi

niacin can be produced when we consume foods containing the amino acid ___________.

tryptophan

Absorption of iron is dependent on several factors including (1) the ________ of iron, (2) the body's specific _________ for iron, and (3) an individual's _________.

type; need; diet

The FDA regulates bottled water, and the standards are ________ _________ to those that are used for tap water, but drinking tap water can often save consumers a lot of money.

very similar

Vitamin A has several functions, but the most widely recognized is its impact on ________.

vision

the _________-________ interaction is necessary for nutrient absorption and metabolism.

vitamin-mineral

Excessive cooking, improper handling, heat, light, and exposure to air can all destroy vitamins, and this is especially true for those that are ___________ ____________.

water soluble

the amount of a vitamin that is absorbed and available to the body.

Bioavailability

major minerals are required in amounts greater than ______ milligrams daily in our diet

100

trace minerals are required in amounts less than _____ milligrams daily

100

The Daily Value of P is _______ mg, and the average person consumes 1000 to 1600 mg daily.

1000

The upper level of alpha-tocopherol is _______ mg per day of the supplemental form. Importantly, vitamin E levels above ______ mg/day could result in toxicity. Toxic levels interfere with vitamin K's role in __________ and can lead to ___________ responses.

1000; 1000; clotting; hemorrhagic

_______ minutes of sun _________ times per week provides 80-100% of our vitamin D needs.

10; 2-3

The general recommendation for total fluid intake for women is _____ cups daily while men should consume ____ cups. Importantly, the majority of this intake, _____ cups for women and ____ cups for men, should come from fluids alone.

11; 15; 9; 13

There are ________ vitamins that we know to be essential.

13

Most Americans consume _________ mg of sodium daily.

2300-4700

Current guidelines recommend limiting sodium intake to _______ mg (1 teaspoon) daily. The 2010 Dietary Guidelines have suggested restricting it further to ________ mg. This is especially important for __________ adults and those with ____________ or a family history of ___________.

2300; 1500; older; hypertension; hypertension

The upper level for vitamin A is _________ micrograms of preformed vitamin A per day for adults. Levels above this could lead to toxicity resulting in increased hip fracture, __________ toxicity, and fetal malformations in pregnant women. Notably, high intake of provitamin A carotenoids _____ ______ _________ __________ _______. However, one side effect could be ___________ of the palms of the hands or soles of the feet if a large amount of orange and yellow vegetables is consumed.

3000; liver; do not cause toxic effects; yellowing

kidneys normally filter and excrete ________ cups of urine per day. The amount of urine produced is influenced by our intake of ____________ and __________—when protein is consumed, _____________ is metabolized from the amino acids and must be then excreted in the urine as __________.

4; protein; sodium; nitrogen; urea

A Daily Value of ______ micrograms is recommended for adults, and a deficiency is rare. Those who would be susceptible to a deficiency include infants, older adults with poor intake, and an individual who has been on _________ for an extended period as this often results in a diminished gut flora. Unlike the other fat-soluble vitamins, vitamin K disappears from the body within _____ _______, so toxicity is rare.

80; antibiotics; 24 hours

While we can survive without food for approximately _____ weeks, humans can only survive a few ______ without water. Water makes up ________ of the human body, with the total fluid volume in the body being approximately ______ gallons. Lean tissue has high water content, while fat tissue contains ________ water. The higher the percentage of lean body tissue (____________ __________), the higher the total body ________ content.

8; days; 50-70%; 10; 20%; muscle mass; water

The fat-soluble vitamins that have the highest likelihood of becoming toxic are vitamin ______ (__________-derived sources only) and vitamin ______.

A; Animal; D

stop the reactive substances (oxidants) from potentially causing damage to cells.

Antioxidants

itamin A can be produced after we consume food containing __________ _________.

Beta carotene

Iron absorption increases when consumed with a good source of vitamin ________. Calcium absorption is dependent on the availability of active vitamin ________.

C; D

Zinc is important to many body functions: ________ synthesis, as a ___________ for enzymes, ________ healing, bone and _______ organ maturation, prevention of cell __________, and growth.

DNA; cofactor; wound; sexual; oxidation

Free radicals can alter a cell's ______, damage cell __________, and increase the risk for _________.

DNA; membranes; cancer

Officially known by the chemical name tocopherol, vitamin ____ can be classified by the main forms in the body (_________-tocopherol) or in plants (_________-tocopherol).

E; alpha; gamma

The _________ sets standards for our water sources, and under the Safe Water Drinking Act, all public water supplies are ___________ for contaminants.

EPA; monitored

The process of taking nutrients that were lost in the milling or processing of the food and adding them back to the final product. For example, all grain products are ___________ due to the loss that occurs in the milling process.

Enrichment; enriched

________ ________, the synthetic form of folate, is more readily absorbed than folate. In 1998, ____________ of grain products was made mandatory to reduce the risk of __________ _______. It is added to ready-to-eat breakfast cereals and ________, and naturally occurs as folate in _________ leafy vegetables, orange juice, and legumes.

Folic acid; fortification; spinal defects; grains; green

the process of supplementing a product with additional vitamins that would not normally be in that product. An example is adding calcium and vitamin D to orange juice or vitamins to cereal.

Fortification

____________ is a genetic condition that leads to increased iron absorption. Iron will build up to dangerous amounts in the ______, muscles, and pancreas leading to organ __________. Treatment includes frequent blood donation to ________ the red blood cells and ____________ of iron rich foods.

Hemochromatosis; heart; damage; thin; avoidance

________ is an extremely important mineral, but it continues to be deficient in individuals around the world.

Iron

What are the trace minerals?

Iron, Zinc, Selenium, Iodide, Copper, Fluoride, Chromium,

What hormones are responsible for controlling blood calcium levels?

calcitriol, PTH, and calcitonin

2 groups of minerals?

Major minerals and Trace minerals

When a deficiency does occur, two types of anemia may result, which are?

Megaloblastic (macrocytic) anemia; Pernicious anemia

____________ supplements should be used with caution. Intakes greater than 100% of the Daily Value should only be taken under a physician's supervision as they could become _________.

Mineral; toxic

____________ means "leading to death" and is associated with _________ __________ that can lead to paralysis and death. The red blood cells resemble those seen in a folate deficiency but are caused by _________ __________ of vitamin B-12. Other symptoms include weakness, back pain, and __________ in the fingers and toes. Nerve damage can occur _________, and the deficiency may take several years to diagnosis; the damage that results is often ______________.

Pernicious; nerve degeneration; poor absorption; tingling; slowly; permanent

_____________ is the body's mechanism to prevent overheating. When we sweat, fluid is released through skin pores and ____________. This process requires ___________, which in turn __________ __________ from the body and prevents the body temperature from __________. Without adequate fluid intake, our temperature ________ and there is a risk of developing heat _________, heat __________ or heat exhaustion.

Perspiration (sweating); evaporates; energy; expends heat; rising; rises; cramps; stroke

As neurotransmitters allow nerve cells to communicate with each other, a lack of __________ (______) interferes with this communication and can lead to _____________.

Pyridoxine (B-6); convulsions

__________ is the general name for the B-6 coenzyme, which exists in three chemical forms: ________________, ______________, and ______________.

Pyridoxine; pyridoxine; pyridoxal; pyridoxamine

___________ (vitamin B-2) is a coenzyme used during energy metabolism that requires ________. It is necessary for certain ______ and _______ metabolism, and it is a known __________. Major sources of this vitamin include enriched grains, meat, eggs, and ______ products. It is very sensitive to light, so ________ containers are almost always opaque to prevent degradation.

Riboflavin; oxygen; vitamin; mineral; antioxidant; milk; milk

________ cells contain a ___________-like substance that is converted to 7-dehydrocholesterol by the sun. The _______ then converts this to 25-hydroxyvitamin D3, and the __________ finishes converting the __________ form to ________ vitamin D, 1, 25-dihydroxyvitamin D3.

Skin; cholesterol; liver; kidney; inactive; active

Mineral important for fluid balance and nerve impulse transmission.

Sodium (NaCl)

_______ occurs when calcium levels fall too low—the muscles cannot ______ after contracting and involuntary _________ occurs.

Tetany; relax; twitching

What vitamins can be produced through precursors?

Vitamin A & Niacin

____________ is absorbed in the small intestine and is found in all living tissue.

Vitamin C (ascorbic acid)

What vitamins can be synthesized by the body?

Vitamin K, Biotin, and Vitamin D

______________ and ___________ are produced by gut flora (bacteria) in the intestine and ____________ is synthesized in the skin through sunlight.

Vitamin K; Biotin; Vitamin D

What is the most important nutrient?

Water

Heme iron is found in ___________ flesh (__________ cells) in the form of ____________ or ________ and is ________ absorbed.

animal; muscle; hemoglobin; myoglobin; easily

While foods supply many minerals, the body's ability to _________ them is dependent on many factors.

absorb

The human body __________ almost all the sodium ingested

absorbs

Fat-soluble vitamins are dependent on dietary fat for ______________. Once ___________, fat soluble vitamins are stored within the _______ and ____________ tissue. The fat-soluble vitamins are ____________.

absorption; absorbed; liver; adipose; A, D, E, & K

Zinc deficiency symptoms include _________-like rash, diarrhea, hair loss, and a reduced sense of _______ (hypogeusia) and ________ (hyposmia).

acne; taste; smell

as fluid levels fall in the blood stream, aldosterone is released from the ___________ __________ signaling the kidneys to retain _________, which leads to further water retention.

adrenal glands; sodium

Minerals from _________ products are better absorbed than from __________. The dietary ________ in plants may hinder the body's ability to absorb certain minerals. In addition, the mineral content of plant foods can vary depending on the ________ _______ of the soil in which they were grown. __________ ________ is found in dark green leafy vegetables and can decrease the absorption of certain minerals. Plant sources, such as grains, may also lose minerals during the ___________ process.

animal; plants; fibers; mineral content; Oxalic acid; refining

Alcohol inhibits the action of the _______________ hormone and can lead to dehydration.

antidiuretic

What two hormones are responsible for conserving fluids and preventing dehydration when adequate fluids are not consumed

antidiuretic hormone (ADH) and aldosterone

Vitamin E's main function is as an _____________, protecting cell membranes from _________ ________. For this reason, vitamin E is the most _________ used supplement.

antioxidant; free radicals; widely

Selenium (Se) is important as an __________ and contributes to _________ hormone metabolism. Selenium is found in ______, meat, eggs, Brazil nuts, organ meats, and grain grown in ______ containing selenium. Deficiency symptoms include muscle ________, muscle wasting, and a specific form of heart disease.

antioxidant; thyroid; fish; soil; pain

A riboflavin deficiency is known as ___________ and is rare. Often a riboflavin deficiency occurs in conjunction with other ___________ deficiencies. Symptoms include glossitis (inflammation of the __________), cheilosis (cracks around the __________), _________ sensitivity, and confusion.

ariboflavinosis; tongue; mouth; sun

Fluoride (F) inhibits ___________ activity in the mouth and prevents tooth _______. It also strengthens the structure of bone and teeth and is important in the synthesis of __________ _________.

bacterial; decay; tooth enamel

Carotenoids, which includes ____________, are found in yellow, orange, and red vegetables, and many are ____________.

beta-carotene; antioxidants

B-6 is found in both animal and plant sources but has a higher ______________ in __________ sources. Megadoses of B-6 from supplements can cause hand and foot numbness as well as irreversible __________ damage. ____________ lifters have been known to suffer from toxic effects related to overdose of B-6 in the hopes of increasing their muscle mass.

bioavailability; animal; nerve; Weight

causes for an iron deficiency: _________ ulcers, colon cancer, or hemorrhoids can also cause a ______ ______ _______ and depleted iron stores.

bleeding; loss of blood

Water-soluble vitamins are absorbed into the _______ ______ and easily dissolve in water. The water-soluble vitamins include the eight _______-complex vitamins and vitamin _______.

blood stream; B; C

If one is consuming excess salt, the sodium levels in the __________ rise above normal. To maintain homeostasis, the ___________ filter out the sodium and excrete it into the ________. Where sodium goes, __________ follows. This results in ___________ urine production. If someone were to consume a high amount of salt, but didn't increase their fluid intake ______________ would occur.

blood; kidneys; urine; water; increased; dehydration

Phosphorus (P) is located primarily in the ________ . It is also a component of _______, ________, ________, and ______________.

bone; ATP; DNA; RNA; phospholipids

Magnesium (Mg) is located throughout the body, though greater than 60% is found in _______. Magnesium is also a key component in the production of _______, _________, and RNA. It is also necessary for hundreds of __________ reactions. A deficiency can result in ___________ heartbeats, weakness, muscle pain, and ___________.

bone; ATP; DNA; enzymatic; irregular; seizures

In addition to blood clotting, vitamin K is also necessary for proper ________ formation and to bind ___________ to muscles and kidneys.

bone; calcium

Calcium (Ca) is necessary for teeth and __________ structure, blood __________, nerve ___________ transmission, and __________ contraction. Most of calcium in the body is in the _________ and ________. Calcium is absorbed in the upper __________ __________ and is dependent on the _________ environment in the GI tract and vitamin _______ for absorption.

bone; clotting; impulse; muscle; bones; teeth; small intestine; acidic; D

The primary function of vitamin D is the regulation of _________ levels and __________ metabolism. In conjunction with _________ _________, vitamin D regulates absorption of __________ and ____________ from the intestine and deposition of ___________ in the bones.

calcium; bone; parathyroid hormone (PTH); calcium; phosphorus; calcium

Disease prevention is another function of vitamin A. Both ____________ and ___________ disease may be prevented with a good intake of vitamin A, especially the _____________.

cancer; cardiovascular; caroteniods

Research suggests low levels of vitamin D have been linked to increased risk of infections, __________, autoimmune disease, and ____________ disease. Experts recommend that adults take _______ IUs of vitamin D daily. Toxicity from vitamin D is usually related to _______ supplementation. Symptoms include excess loss of _________ in the urine, weakness, loss of appetite, confusion, and ________ deposits in the kidney and other organs.

cancers; cardiovascular; 1000; over; calcium; calcium

While vitamin E deficiencies are rare, it can lead to ___________ __________ and ________ (breakdown of red blood cells). Pre-term infants, smokers, and those who suffer from _______ malabsorption are at risk for a deficiency.

cellular breakdown; hemolysis; fat

Meat, enriched breakfast ________, poultry, fish, nuts, and peanuts are good sources of niacin. A deficiency in niacin is known as _________, which means "rough skin". The associated symptoms are known as the 4 D's: _____________, ____________, dermatitis, and (eventually) death. In developed countries, a deficiency is rare, except in __________ and those with a disorder of _____________.

cereals; pellagra; dementia; diarrhea; alcoholics; metabolism

Chromium may also be involved in _____________ synthesis, as a deficiency may lead to elevated _____________ and triglyceride levels.

cholesterol; cholesterol

Vitamin K is primarily involved in the process of ___________ (blood clotting). Vitamin K is consumed in our diets through _____, plants, _____ and meats, as well as ________ leafy vegetables, green beans, soybean and canola oils, and liver. The body can also synthesize small amounts of vitamin K in the intestinal tract, a process that requires intestinal ___________.

coagulation; oils; fish; green; bacteria

Folate (folic acid) functions as a ___________ in _______ synthesis and __________ __________ as well as metabolizing _________ ________ and ____________.

coenzyme; DNA; cell division; amino acids; homocysteine

Other trace minerals include manganese and molybdenum (both act as ___________ for enzymes), boron, nickel, arsenic, and silicon. Typical diets provide ___________ amounts of these trace minerals

cofactors; adequate

What is vitamin C's major functions?

collagen synthesis, antioxidant properties, iron absorption, and immune function.

The ____________ ________ ___________ inside and outside of cells dictates where water moves: If blood volume decreases, the water will shift from _________ the cells to the ___________ to raise the blood volume. The opposite occurs when blood volume is too high, and the water shifts ________ the cells from the blood stream.

concentration of ions; inside; bloodstream; into

When fluids, protein, and sodium are all restricted, urine output __________. If the amount of urine excreted falls below _______ cups per day, the urine becomes very concentrated, and the risk of ___________ ____________ increases.

declines; 2; kidney stones

A vitamin C deficiency can __________ collagen synthesis resulting in __________. Symptoms include _________ ________, weakness, pinpoint hemorrhages, and poor wound healing.

decrease; scurvy; bleeding gums

Trace minerals are needed in miniscule amounts to protect against _____________ and ____________.

deficiencies; disease

Bioavailability is the ________ to which a nutrient is __________ and ___________ for use by the body.

degree; absorbed; available

Symptoms of a folate deficiency manifest as __________, mental confusion, poor growth, diarrhea, and altered _________ function. The upper limit for folate is _______ micrograms per day, as levels greater than this can result in toxicity but only from the ________ _______. The major concern is that overconsumption of folate can mask a _____________ ___________ deficiency.

depression; nerve; 1000; synthetic form; vitamin B-12

Obtained through the ________, vitamins help regulate and support a variety of processes related to ___________, absorption, ____________, and body regulations.

diet; digestion; metabolism

water acts as a solvent, allowing most substances to be ___________ in the body. Once dissolved, substances can be either transported to _________ or ___________ from the body as waste.

dissolved; cells; removed

Although animal sources of Zinc are absorbed ________, plant ________, calcium, copper, and _______ supplements can decrease the body's capacity to __________ zinc.

easily; fibers; iron; absorb

Good food sources of vitamin B-12 are animal products such as meat, organ meats, _______, and _______. It is also in fortified breakfast __________. Additionally, vegans and infants of breastfeeding vegan women are also susceptible to a deficiency. Vegans who eat ______ animal products need to eat foods supplemented with vitamin B-12 as well as take supplements.

eggs; milk; cereals; no

Ions are minerals that have an electrical charge and are called _____________.

electrolytes

An excessively large water intake will dilute the blood ___________ and ___________ the kidneys' ability to secrete fluids.

electrolytes; overwhelm

Nonheme iron is defined as __________ iron that can be added to _________ products and is found in vegetables, milk, eggs, and other ________ products. It is __________ absorbed by the body. However, the absorption of the nonheme iron is greatly enhanced when combined with a source of ________ iron or vitamin ______.

elemental; grain; plant; not easily; heme; C

iron is also important as a component of ________ related to both __________ and _________ health. Most ___________ of child bearing age do not consume the recommended daily intake.

enzymes; immune; bone; women

Vitamin D is not only a vitamin but also a ___________. Vitamin D occurs in two forms, ______________, which is a synthetic product used in supplements, and _______________, the form made by the human body.

ergocalciferol (D2); cholecalciferol (D3)

In addition to vision, vitamin A is also important for __________ _________ health as well as the health of the __________ cells that line the GI tract. These layers of cells act as _________ to bacteria and provide __________ from infection.

external skin; epithelial; barrier; immunity

Chloride is important for ____________ fluid control, __________ function, and as a component of hydrochloric acid in the _________. Like sodium, it contributes to an increased __________ _________ and is over consumed in a typical diet.

extracellular; immune; stomach; blood pressure

High _____ intake or ________ both adversely affects Fe absorption. _______ supplements can also interfere with iron absorption and should be taken between meals to counter this interaction.

fiber; pica; Zinc

Folate can be found in different forms in food such as meats, _______, eggs, and ________.

fish; milk

Good sources of vitamin D include fatty ______, fortified cereal, eggs, butter, fortified _______, and yogurt.

fish; milk

Excellent sources of preformed vitamin A include liver, ________, fish oils, fortified _______, yogurt, and eggs. The provitamin A carotenoids are found in dark __________ leafy vegetables, such as spinach and kale, as well as yellow and __________ fruits and vegetables, such as sweet potatoes, cantaloupe, and apricots).

fish; milk; green; orange

Thirst is feeling, sense, or need to drink generated by the body to ensure adequate ________ ________. However, a thirst mechanism is not always reliable as it is possible to become dehydrated _________ to recognizing the need to increase your fluid intake. This is especially true for ____________, someone ill with a fever, infants, _____________, and the elderly.

fluid intake; prior; athletes; children

water supplies are supplemented with __________.

fluoride

a hallmark of excess niacin intake is _____________, related to an increased blood flow to the skin and headaches. In some cases, large doses of niacin can be useful in the treatment of ____________ ____________ ____________ levels, but it must be used under the supervision of a medical professional.

flushing; high blood cholesterol

In pregnant women, a deficiency of _________ can result in neural tube defects.

folate

Vitamin B-12 has a variety of functions. Its major function is to convert the ___________ __________ to the __________ form needed for _________ synthesis. It is also important in ____________ metabolism and in maintaining the ___________ _________ that insulate neurons.

folate coenzyme; active; DNA; homocysteine; myelin sheaths

Most B vitamins are found in similar ________, and one of their functions is to act as __________ in the metabolism of carbohydrates, protein, and fats.

foods; coenzymes

Much of the scientific community agrees that obtaining a healthy source of vitamin A from __________ provides more benefits than from ____________.

foods; supplements

Typical North American diets are adequate in B vitamins, and many grains are __________ with these vitamins. Following digestion of foods containing B vitamins, _______ is absorbed in the small intestine. This means that they have a high ___________.

fortified; 50-90%; bioavailability

Vitamin C acts as a scavenger of ___________ _______ and studies suggest it may be effective in preventing certain __________.

free radicals; cancers

Biotin aids in the production of _________ and ________ _________, ______ synthesis, and __________ ________ metabolism. Food sources include cauliflower, liver, peanuts, cheese, and egg _______. The egg _______, however, contains a protein called avidin that ________ the absorption of biotin. __________ breaks down this protein and allows absorption to occur.

glucose; fatty acids; DNA; amino acid; yolk; white; prevents; cooking

Chromium (Cr) enhances the transport of ___________ across cells by aiding __________ function. Studies suggest low chromium intake may lead to the development of _______ ______ ________.

glucose; insulin; type 2 diabetes

_________ is an enlargement of the thyroid gland. As the thyroid swells over time, it can exert pressure on the __________ making it difficult to breath. Although iodide can ________ it, Iodide has no effect on the goiter once it is formed. Surgery may be necessary to remove it.

goiter; trachea; prevent

Iodide (I) is required to promote ___________ and development, to _________ metabolism, and for _________ hormone synthesis.

growth; regulate; thyroid

Vitamin A is also needed for __________, development, and __________. Lack of vitamin A leads to stunted __________ in children and an inability to ___________ in adults.

growth; reproduction; growth; reproduce

________ absorption is improved when a food source high in ________ is eaten with a good source of vitamin C.

iron; iron

As the intestinal tracts of infants have not established their ____ _____, they do not have enough bacteria for adequate vitamin ____ synthesis. For this reason and to support proper clotting, infants are routinely injected with vitamin _____ shortly after birth.

gut flora; K; K

. Fruits and vegetables should be consumed soon after __________ for the greatest nutritional value.

harvest

determination of the percentage of red blood cells in the blood

hematocrit

Vegetarians also may require a supplement due to the lack of ______ iron in their diet.

heme

Iron can be stored as a part of the ___________ molecule of red blood cells, in ________ marrow, and in other cells. When dietary levels decline, the stored iron can be ___________ and used by the body.

hemoglobin; bone; released

A B-6 deficiency can also decrease _____________ production, the oxygen carrying part of the red blood cell, resulting in ____________ ___________ ___________: small, oxygen-deficient red blood cells.

hemoglobin; microcytic hypochromic anemia

Adequate potassium intake helps to lower ____________. A deficiency caused either by a poor diet or use of diuretics can result in ___________ cramps, confusion, and cardiac arrhythmias.

hypertension; muscle

Vitamin D also is important for the ________ system, ________ development, ________ health, and __________ ________ control. A deficiency of vitamin D results in bone problems in both children and adults. In children, poor mineralization of the bone due to _________ ________ ________ results in __________, a disease often characterized by bow legs

immune; skin; muscle; blood pressure; inadequate calcium deposits; rickets

Coenzymes are small molecules that bind to _________ enzymes and, once bound, cause the enzyme to become _________.

inactive; active

A person who is iron deficient will have ___________ absorption. In times of __________ and pregnancy the body also naturally absorbs more iron.

increased; growth

In a small percentage of the population, a defect alters the absorption of B-12. A monthly __________ or a _______ _________ of vitamin B-12 corrects this deficiency and improves absorption.

injection; nasal spray

Minerals are __________ elements involved in body __________ and ____________.

inorganic; structure; regulation

Potassium (K) is responsible for fluid control operating _________ the cells, nerve __________ transmission, and __________ contractions.

inside; impulse; muscle

Unlike the other vitamins where inadequate _________ leads to a deficiency, poor __________ (rather than __________) causes a B-12 deficiency.

intake; absorption; intake

Water can be found inside cell membranes as part of the __________ (_________ the cell) fluid and is also part of the blood in the __________ (__________ of the cell) fluid.

intracellular; inside; extracellular; outside

There was a mandatory fortification program in which ________ was added to salt. Because of this, a deficiency in North America is rare.

iodide

Copper (Cu) is important in the metabolism of ________, as a cofactor for ___________, connective tissue proteins, blood __________, and immune functions. Copper is absorbed in the __________ and ___________ _________.

iron; antioxidants; clotting; stomach; small intestine

Minerals such as magnesium, ________, ______, and calcium are similar in _______ and have the same _________. As such, an excess in one mineral will result in ___________ ________ of another mineral as they __________ for absorption. For example, a _________ supplement and _________ supplement should never be taken together.

iron; copper; size; charge; decreased absorption; compete; calcium; iron

High-fiber diets can lower the absorption of ________, ________, and other minerals. __________ ________ (_______) in grain fiber binds to minerals and interferes with absorption.

iron; zinc; phytic acid (phytate)

a patient taking the blood thinner Coumadin (often because their blood clots too easily) is often recommended to limit their vitamin _______ intake.

k

For the majority of water-soluble vitamins, there is _________ __________ in the body, so they must be __________ on a daily basis. The likelihood of _________ is minimal unless consumed in extremely large quantities

limited storage; consumed; toxicity

It is important to note, during the manufacturing of food, some nutrients are ________. To counter this, some foods have been _____________ or ____________ to ensure that Americans consume all the nutrients they require through their daily intake.

lost; enriched; fortified

A deficiency of folate can lead to a form of anemia called __________ ___________, which is characterized by abnormally ________ red blood cells. When a deficiency occurs, the red blood cells can grow but the normal process of ____________ ___________ cannot occur due to an impairment of proper ________ __________. The enlarging yet never __________ cells (______________) fail to ___________, and their ability to carry __________ through the blood stream declines, resulting in ___________.

megaloblastic (macrocytic) anemia; large; cell division; DNA synthesis; dividing; megaloblasts; mature; oxygen; anemia

While B-6 is needed for carbohydrate, protein, and fat _____________, it plays a key role in ___________ and ___________ _________ metabolism.

metabolism; protein; amino acid

Good food sources of thiamin include pork, legumes, ______, orange juice, organ meats, and whole and enriched ________.

milk; grains

What can affect the bioavailability of a mineral?

mineral source, fiber-mineral interactions, mineral-mineral interactions, vitamin-mineral interactions

Excess amount of fluoride can cause ________, the presence of white or yellow spots on the teeth. This occurs during tooth development and, for this reason, children are encouraged not to __________ toothpaste.

mottling; swallow

If the deficiency progresses, the eye loses the ability to make ________ and keep the eye ________. The abnormal _________ due to vitamin A deficiency is called xeropthalmia. Left untreated, the result is ____________. Studies suggest the consumption of fruits and vegetables high in carotenoids may also aid in the treatment of ____________ ____________, the leading cause of vision loss.

mucus; moist; blindness; macular degeneration

Zinc (Zn) is primarily (> 90%) found in the ________ and _________.

muscle; bones

Medically B-6 supplements have been used during the first trimester of pregnancy to treat ____________, but they should only be taken under direction of a physician.

nausea

In a pregnant woman, lack of iodide early in the pregnancy can have __________ consequences for the developing fetus. Stunted ________ and poor mental development are often the outcome, a condition known as ___________.

negative; growth; cretinism

__________ (vitamin B-3) functions as either _________ acid or ___________. Almost all cells use this coenzyme for the release of energy from __________, ________, and _________. Our bodies can also make it from ___________, an amino acid. Through this process, we synthesize approximately ________ of our body needs.

niacin; nicotinic; nicotinamide; carbs, proteins, and fats; tryptophan; 50%

B-6 enables cells to make __________ __________ _________ by removing the __________ group from certain amino acids. Additionally, B-6 is important for the synthesis of ________ blood cells to support immune function, the synthesis of ____________ for red blood cells, and for _____________ synthesis.

nonessential amino acids; nitrogen; white; hemoglobin; neurotransmitter

Fat-soluble vitamins are _________ __________ __________ after storage, so excess consumption over time could lead to __________ levels in the body.

not easily excreted; toxic

Major sources of vitamin E include; ________, cereals, eggs, margarines, whole ________, and nuts.

oils; grains

In order to be considered a vitamin, an ___________ compound must meet two criteria: First, due to the inability of our bodies to ___________ the compound, enough of the compound must be ____________ in the diet to maintain health. Second, symptoms of _____________ occur in the absence of the compound, resulting in _____________ health. However, health is often restored when the deficiency is corrected.

organic; manufacture; consumed; deficiency; declining

Vitamins (vita- means life and -amine means nitrogen containing) are ___________ compounds that the body needs in ___________ amounts.

organic; small

The process of water moving from a less concentrated area to a more concentrated area is called _________.

osmosis

In adults, inadequate calcium absorption and deposition in the bones leads to ____________, which means soft bones. The result is weak bones that _________ easily, and it is comparable to rickets in children. As we age, our bones continue to __________ __________ and the production of vitamin D _____________. ______________ occurs as bone mass decreases and bones thin and become porous

osteomalacia; break; lose calcium; decreases; Osteoporosis

One of the major functions of red blood cells is to transport _________ from the lungs to the cells while also transporting __________ ___________ from the cells to the lungs.

oxygen; carbon dioxide

____________ ___________ is a component of coenzyme A or CoA. It is important in _______ ________ production and the release of energy from the energy-yielding nutrients. It is found in a wide variety of foods, including, but not limited to, chicken, pork, ______, egg yolks, yogurt, legumes, avocados, and sweet potatoes.

pantothenic acid; fatty acid; fish

Calcium enhanced absorption: Blood levels of __________ _________ (_________), the presence of __________ and lactose in the diet, infancy, and ___________.

parathyroid hormone (PTH); glucose; pregnancy

Calcium inhibited absorption: Large amounts of ________ ________ in grains, excess amounts of ___________ in the diet, vitamin _______ deficiency, diarrhea, and _______ age.

phytic acid; phosphorus; D

antidiuretic hormone (ADH) is released by the _________ ________ and signals the _________ to conserve water.

pituitary gland; kidney

Essential vitamins are found in both _________ and __________ sources, and the majority ____________ be synthesized by the human body. Thus, they ________ ______ _______ in the diet.

plant; animal; cannot; must be consumed

the majority of the population consume 2000-3000 mg daily, while current recommendations for ____________ are 3500 mg daily.

potassium

Intracellular water volume relies on ___________ and ____________ concentrations while extracellular volume depends on __________ and __________ concentrations.

potassium; phosphate; sodium; chloride

Vitamin A can be found in two forms: (1) ____________ vitamin A (_____________), which comes from __________ sources, and (2) __________ A ___________, which come from _________ and are considered precursors—_____________ found in plant sources that can be later be converted into vitamin A.

preformed; retinol or retinal; animal; provitamin; carotenoids; plants; pigments

Despite popular belief, large quantities of vitamin C does not _________ colds; however, it may _________ the symptoms. Good sources include _________ _________. High intakes of vitamin C in the form of supplements can actually ____________ absorption and may cause diarrhea.

prevent; reduce; citrus fruits; decrease

Iron deficiency is related to periods of ________ ________.

rapid growth

Water is important for many chemical and metabolic __________ to occur and also functions as a ______________.

reactions; solvent

As the iron stores are diminished, the capability for manufacturing ________ ________ _________ declines, and an iron deficiency known as __________ develops. Clinical symptoms include ________ skin, poor temperature regulation, ________, and loss of appetite.

red blood cells; anemia; pale; fatigue

_________, a form of vitamin A, helps the ________ adjust from bright to dim light. Without adequate intake, the eye loses the ability to adjust to light, a condition called _________ _________, and it is an early indicator of a vitamin A deficiency.

retinal; eye; night blindness

What are the major minerals?

sodium, potassium, chloride, calcium, phosphorus, magnesium

Water-soluble ions include: ____________, potassium, chloride, ____________, ____________, and calcium.

sodium; phosphate; magnesium

A ___________ is capable of dissolving other substances.

solvent

During the first 6 weeks of the pregnancy, the __________ and the nerves at the lower end of the _________ are developing. Lack of folate can lead to defects including ___________ (lack of a brain) or ___________, improper development of the spinal cord where it fails to _________ completely and __________ through the back. The result could be __________, incontinence, learning disabilities, and other health concerns. Women of child bearing age should take _______ mcg/day of folate.

spinal cord; brain; anencephaly; spina bifida; close; bulges; paralysis; 400

The digestion of B-12 begins in the __________ with its acidic environment. For absorption in the small intestine, B-12 binds to the __________ _________ ________, which is a _______-like compound produced in the _________ to increase B-12 absorption. However, the body becomes __________ __________ at absorbing B-12 over time. Thus, the _________ can be at risk for a deficiency.

stomach; glycoprotein intrinsic factor; protein; stomach; less efficient; elderly

Collagen is the main __________ __________ found in connective tissue, skin, bones, teeth, tendons, and blood vessels. It is also necessary for ________ healing.

structural protein; wound

Unlike carbohydrates, proteins, and fats, vitamins ________ _______ _________, but they are very important in the ___________ and __________ of our bodies.

yield no energy; growth; maintenance

Consumption of excess _________will interfere with copper absorption leading to a deficiency. In addition, infants who are on _____-based diet rather than formula, premature infants, and someone who has had __________ surgery could also be at risk for a deficiency. Symptoms include low ______ cell count, poor growth, bone loss, and _________.

zinc; milk; intestinal; white; anemia