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