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NUT 10
Vitamins, Minerals, RDAs, Daily Values
Question | Answer |
---|---|
Basic Function of VITAMIN C? (3) | 1. Formation of collagen 2. Increase IRON absorption 3. ANTIOXIDANT |
Basic Function of THIAMIN (B1)? | 1. Energy metabolism (regulatory) |
Basic Function of NIACIN (B3)? (3) | 1. Energy metabolism 2. Epithelial health 3. Nerve function |
Basic Function of VITAMIN B12? (3) | 1. Protect Nervous System 2. DNA Synthesis 3. Cell Replication |
Basic Function of FOLATE? (2) | 1. Cell replication 2. DNA Synthesis |
WATER Soluble vitamins? (5) | 1. Vitamin C 2. Thiamin (B1) 3. Niacin (B3) 4. Vitamin B12 5. Folate |
Basic Function of VITAMIN A? (3) | 1. Maintenance of Epithelial tissue 2. Vision, bone health 3. ANTIOXIDANT (Beta-Carotene) |
Basic Function of VITAMIN D? (2) | 1. Calcium homeostasis 2. Bone health |
Basic Function of VITAMIN E? | 1. ANTIOXIDANT |
FAT Soluble Vitamins? (3) | 1. Vitamin A 2. Vitamin D 3. Vitamin E |
ANTIOXIDANTS? (3) | 1. Vitamin C 2. Vitamin E 3. Beta-carotene |
Function of WATER soluble vitamins? | conenzymes |
Function of FAT soluble vitamins? | more general functions |
Food Source of VITAMIN C? | Kiwi |
Food Source of THIAMIN (B1)? | Whole grain bread |
Food Source of NIACIN (B3)? | Whole grain bread |
Food Source of VITAMIN B12? | Liver |
Food Source of FOLATE? | Spinach |
Food Source of VITAMIN A? | Carrots |
Food Source of VITAMIN D? | Vitamin D fortified MILK |
Food Source of VITAMIN E? | Whole grain bread (germ) |
Definciency/Toxicity of VITAMIN C? | DEF= scurvy TOX: none |
Definciency/Toxicity of THIAMIN (B1)? | DEF= beriberi (central NS dysfunction, muscle fatigue) TOX= none |
Definciency/Toxicity of NIACIN (B3)? | DEF= pellagra (4Ds)- Dermatitis, diaherra, delirium, death TOX= none |
Definciency/Toxicity of VITAMIN B12? | DEF= pernicious ANEMIA TOX= none |
Definciency/Toxicity of FOLATE? | DEF= Birth defects, Megaloblastic ANEMIA TOX= none |
Vitamins/minerals pregnant women should take in order to avoid BIRTH DEFECTS/COMPLICATIONS? | - IRON - FOLATE -ZINC AVOID too much of: Vitamin A, Vitamin D |
Definciency/Toxicity of VITAMIN A? | DEF= poor night vision, blindness, birth defects, dermatology issues TOX= Bone decalcification, death, birth defects |
Definciency/Toxicity of VITAMIN D? | DEF= children; rickets-- adults; osteomalacia (weak bones) TOX= Random bone growth (over calcification) |
Definciency/Toxicity of VITAMIN E? | DEF= hemolytic ANEMIA (RBC explode) TOX= not important |
Vitamins you get ANEMIA for being DEFICIENT in them? (3) | 1. Vitamin E 2. Vitamin B12 3. Folate |
Important about NIACIN (B3)? | Body can use tryptophan (AA) to make NIACIN |
Important about VITAMIN B12? | -- VITAMIN B12 needs and intrinsic factor to be absorbed -- Can be stored in the liver |
Important about FOLATE? | -- Need more during pregnancy (prevent neural tube damage |
Important about VITAMIN D? | -- Body can make VITAMIN D from CHOLESTEROL |
Basic Function of CALCIUM? (2) | 1. Structure of Bones/Teeth 2. Muscle Contraction |
Basic Function of SODIUM? (2) | 1. Fluid Balance 2. Nerve Impulses |
Basic Function of POTASSIUM? | 1. Fluid Balance |
Basic Function of IRON? (3) | 1. Regulation 2. Carries O2 to Cells 3. CO-enzyme |
Basic Function of IODINE? | 1. Maintains BMR |
Basic Function of ZINC? (4) | 1. Growth 2. Sex Maturation 3. Taste Perception 4. Wound Healing |
TRACE minerals? (3) | 1. Iron 2. Iodine 3. Zinc |
Where is SODIUM located in the cell in a HIGHER CONCENTRATION? | Extracellular |
Where is POTASSIUM located in the cell in a HIGHER CONCENTRATION? | Intracellular |
Food Source of CALCIUM? (non dairy) | Tofu |
Food Source of SODIUM? | Salt |
Food Source of POTASSIUM? | Banana |
Food Source of IRON? (2) | 1. Red meat (heme) 2. Beans (non heme) |
Food Source of IODINE? | Iodized Salt |
Food Source of ZINC? | Oyster |
Factors affecting BIOAVAILABILITY of CALCIUM? (3) | 1. Pregnancy increases bioavailability (so need does not increase) 2. More Vitamin D increases bioA of CALCIUM 3. Oxalate/phytate: decrease bioA of CALCIUM |
Factors affecting BIOAVAILABILITY of IRON? (5) | 1. heme: increase bioavailabiliy (20-30%) 2. Vitamin C: increase bioA of IRON 3. Increase iron status: decreased bioA (body doesnt need as much) 4. Oxalate/phytate: decrease bioavailability 5. Fiber and tannins decrease bioavailability |
Factors affecting BIOAVAILABILITY of ZINC? (1) | 1. Phytate: main inhibitor of ZINC 2. Tannines: decreases BioA |
OXALATE decreases bioavailability of? (2) | 1. Calcium 2. Iron |
PHYTATE decreases bioavailability of? (3) | 1. Calcium 2. Iron 3. ZINC |
Definciency/Toxicity of CALCIUM? | DEF: Osteoporosis TOX: none |
Definciency/Toxicity of IODINE? | DEF: Goiter, Cretism (retardation in child if pregnant with goiter/ iodine deficiency) TOX: none |
Definciency/Toxicity of ZINC? | DEF: stunted growth, delayed sexual maturity, impaired immune system (elderly), slow wound healing. |
Daily Value of TOTAL Fat? | 65 grams |
Daily Value of SATURATED Fat? | 20 grams |
RDA for TOTAL Fat? | <35% of energy |
RDA for SATURATED Fat? | <7% of energy |
Daily Value of Cholesterol? | 300 milligrams |
Daily Value of Total CARBS? | 300 grams |
Daily Value of FIBER? | 25 grams (or more) |
Daily Value of SODIUM? | Less than 2,400 milligrams |
Daily Value of PROTEIN? | 50 grams |
RDA for PROTEIN? | .8g/kg of body weight |
If body fat is over ___ for a woman, she is obese. | 35% |
If body fat is over ___ for a man, he is obese. | 25% |
If BMI is under 25, you are _____ | NORMAL WEIGHT |
If BMI is between 25 and 30, you are _____ | OVERWEIGHT |
If BMI is over 30, you are _____ | OBESE |
Abdominal obesity in a WOMAN is if she has a waist measurement of OVER ____ | 35 inches |
Abdominal obesity in a MAN is if he has a waist measurement of OVER ____ | 40 inches |
Vitamins that promote epithelial health: (2) | - Niacin (B3) - Vitamin A |
Vitamins are _____ | ORGANIC |
Minerals are ______ | INORGANIC |
B vitamin deficiency affects ____ and _____ | tongue and skin |
The RDA of VITAMIN C is increased for smokers by _____ | +35mg a day |
Pregnancy increases the need for: (4) | Protein, Iron, Zinc, Vitamin B12, Folate |