Nutrition Study Guide Chapter 7 (Vitamins) and Chapter 8 (Minerals)
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| What are vitamins? | Noncaloric essential nutrients necessary for many metobolic tasks
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| List fat soluble vitamins in both their letter name and chemical name. | Vitamin A (Retinol) Vitamin D (Cholecaliferol) Vitamin E (tocopherol) Vintamin K (Phylloquinone)
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| List the water soluble vitamins in both letter name and chemical name. | Vitamin C (Ascorbic Acid) Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B6 Vitamin B12 (Cobalamin) Folate Biotin Choline Pantothenic Acid
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| List general functions of vitamins | Acts as coenzymes or catalyst in chemical reactions; Acts as anitoxidants to protect cell structure; Assist as tissue or bone building components; work to prevent dificency disease; if lacking in diet a "specific" function can not be performed
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| define enriched foods | Nutrients "added" to restore nutrients loss in processing
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| Define fortified foods | Nutrients "added" to improve original state of food product
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| Deficency of what vitamin results in night blindness | Vitamin A (retinol)
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| T or F? Fish liver oils or fatty fish are an excellent natural food source for Vitamin D? | True
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| The primary function of Vitamin D is to regulate the absorption anf metabolism of the minerals ___________ and ___________ | Calcium and Phosphorus
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| Define Rickets. Who is at risk? Identify food sources important in diet for prevention | Young Children; Malformation of bones (looks liked bowed legs) Drink Milk
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| Define Osteoporosis. Who is at risk for developing it? | Loss of bone density that leads to brittle bones and spontaneous fractures; Elderly Adults
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| T or F? Foods that are commonly fortified with vitamin D are milk and margarine? | True
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| The chemical name for vitamin E is? | Tocopheral
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| Vitamin E is considered an ____________ because it protects cell membranes | Antioxidant
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| That trace mineral works as a "partner" with Vitamin E in its role as an antioxidant? | Selenium
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| T or F? A rich food source of Vitamin E is sunflower oil? | False Sunflower seed and Vegetable oil
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| The fat soluble vitamin that is responsible for synthesis of blood clotting factors is? (newborns recieve this vitamin shortly after birth) | Phylloquinone Vitamin K
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| T or F? Freen leafy vegatables such as spinach are good food source of Vitamin K and Folate? | True
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| Signs of Vitamin C deficency are characterized bt? | Brusing, delay wound healing
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| Scurvy is associated with what vitamin deficiency? | Vitamin C (Ascorbic Acid)
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| Identify food soources high in Vitamin C | Citrus fruits, tomatoes, kiwi, berries
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| An alcoholic is likely to be deficent in what vitamin? | Vitamin B-Thiamin
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| The three body systems that can be affected by a thiamin deficiency are | Gi system, Central Nervous, Cardiovascular
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| That vitamin is destroyed by light? How is this vitamin protected in foods? | Vitamin b2 (Riboflavin); not be put in clear (see through) containers
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| The best food source of Riboflavin or Vitamin B2 are | Milk and meat
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| What food is major source of miacin | Meat (beef)
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| A folic acid deficiency induces a specific form of amemia called | Megoloblastic- it is a birth defect (spina bifida)
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| Another name for folic acid is? | Folate
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| The best food source of folic acid is? | liver chicken beef green leafy veggies broccoli orange juice egg yolks vereal yeast legumes
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| Food sources high in vitamin C are | citrus friuts tomatoes kiwi and berries
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| Phytochemicals are NOT ___________ and ___________. They are the chemical compounds produced by plants and act as ___________ and ________ | Vitamin and Minerals; Antioxidants and Hormones
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| Megadosing | Taking too many vitamins and thinking it is "good" for you...Using them as drugs
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| Vitamin Supplementation | A pill that gives you your vitamins
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| What are B complex vitamins? | Water soluble vitamins
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| the most effective and econimocal way for healthy people to ensure adequate and balanced vitamins intake is to.... | Eat a varied diet
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| Why is it important for pregnant women to consume foods rich in folate? | Necessary for cellular division and protein synthesis
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| What is a mineral? | Perform a vereity of metobolic tasks, inorgantic widely distributed in nature
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| Name the 2 main groups of minerals | Major Minerals and Trace Minerals
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| What are the general functions of minerals in the body? | Building tissue and activating, regulating,transmitting, and controlling metabolic process
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| List the MAJOR minerals and identify their chemical symbol | Calcium (CA) Phosphorus (P)Sodium (S) Potassium (K) Magnisium (Mg)Chloride (Cl) Sulfur (S)
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| Bioavailability | What is avalible to the body based on need
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| Calcium has 4 functions in the body | Bone tooth formation, blood clotting, muscle and nerve action, metobolic function such as absorbtion of vitamin B12
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| Deficiency of calcuim can lead to what disorders? | Rickets, Tetany, and Osteoporosis
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| T or F? Yogurt is a good source of calcuim? | True
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| Identify food sources rich in calcium | Milk calcium fortified foods, low oxalate greens
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| What are the basic functions of phosphorus in the body | Bone tooth formation, Energy metabolism: cell formation, Helps maintain pH homeostasis of fluids
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| What 2 minerals are important in bone formation? | Calcium and Phosporus
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| What MINERAL is present in the body in the greatest concentration? Where is it found? | Sodium; outside the cells
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| water balance is the main function of this mineral (water guards water "outside" cells) | Sodium
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| Most of the body's sodium is found in water outside or inside cells? | outside
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| High potassium intake tends to lower blood cholesteror or lower blood pressure? Explain | Blood Pressure; when sodium and potassium are consumed together it equals levels of hypotention out
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| What foods are rich in potassium? | Natural foods: Oranges bananas broccoli green leafy veggies
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| Most dietary sodium comes from what source? | Table salt
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| The major mineral in water INSIDE of cells is | Potassium
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| Deficiency of this trace element causes anemia. Who is most at risk for developing it? | Iron (Fe); Women and Children
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| Food sources rich in Fe are? | Meat eggs veggies cereal (liver)
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| The trace element the body needs to form hemoglobin in the body is? | Iron (Fe)
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| Hemoglobin | Carries oxygen to the cells
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| The main dietary source of iodine is | Table salt (seafood)
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| What is the function of iodine in the body | To control basal metobolic rate
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| What are the functions of zinc | wound healing and tissue healing
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| What population of individuals may need mineral supplementation | Pregnant women
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