Nutrition: Class 4

A comprehensive set of vocabulary flashcards covering vitamins, energy metabolism, and weight control concepts for exam preparation.

Phytochemicals

Naturally occurring, non-nutritive plant compounds that may provide health benefits such as antioxidant or anti-inflammatory effects.

Thiamin (Vitamin B1)

Water-soluble vitamin needed for metabolism and nervous-system function; found in grains, flour,pork, legumes; deficiency causes beriberi.

Riboflavin (Vitamin B2)

Water-soluble vitamin essential for coenzymes to release in energy to every cell in the body; sources include milk, eggs, leafy greens; deficiency causes ariboflavinosis (cracked lips, glossitis).

Niacin (Vitamin B3)

Water-soluble vitamin that forms coenzyme for energy metabolism; in meat, fish, peanuts; deficiency leads to pellagra (4 D’s: dermatitis, diarrhea, dementia, death); excess may cause flushing/liver damage.

Pyridoxine (Vitamin B6)

Water-soluble vitamin vital for amino-acid metabolism and red-blood-cell formation; found in poultry,eggs,bananas, whole grains; deficiency causes microcytic anemia, neuropathy; high doses can cause nerve damage.

Folate (Vitamin B9)

Water-soluble vitamin required for fetal neural tube development, heme formation of Hgb; abundant in leafy greens, legumes, fortified grains; deficiency produces megaloblastic anemia and neural-tube defects.

Cobalamin (Vitamin B12)

Water-soluble vitamin necessary for nerve myelin and red cell formation; present in animal foods; deficiency (common in vegans) leads to pernicious anemia and neuropathy.

Vitamin C (Ascorbic Acid)

Water-soluble antioxidant vitamin that aids collagen synthesis and enhances iron absorption; in citrus, berries, peppers; deficiency causes scurvy.

Vitamin A

Fat-soluble vitamin important for vision, immunity, and epithelial tissue; sources include liver, dairy, orange veggies; deficiency causes night blindness, xerophthalmia; excess may be teratogenic.

Vitamin D

Fat-soluble vitamin produced in skin via sunlight; regulates calcium and bone health; found in fatty fish, fortified milk; deficiency causes rickets/osteomalacia; toxicity leads to hypercalcemia.

Vitamin E

Fat-soluble antioxidant that protects cell membranes; in nuts, seeds, vegetable oils; deficiency rare but causes neuropathy; high doses can increase bleeding risk.

Vitamin K

Fat-soluble vitamin for blood clotting and bone proteins; leafy greens, gut bacteria synthesize it; deficiency causes hemorrhage; antagonized by warfarin.

Antioxidant Vitamins

Vitamins C, E, and beta-carotene (pro-vitamin A) that neutralize free radicals and protect cells from oxidative damage.

Vitamin Enhancing Iron Absorption

Vitamin C increases non-heme iron absorption when consumed together.

Sunshine Vitamin

Nickname for Vitamin D because ultraviolet light enables its synthesis in skin.

Vitamin Often Deficient in Strict Vegetarians

Vitamin B12, due to absence of animal-derived foods.

Energy (Nutritional)

The capacity to do work, provided in food via calories from carbohydrate, fat, and protein.

Carbohydrate Energy Pathway

Glucose is metabolized first through glycolysis, then the citric-acid cycle and electron-transport chain to yield ATP.

Fat Energy Pathway

Triglycerides are broken into fatty acids, oxidized via beta-oxidation, enter the citric-acid cycle, and generate ATP; used after carbohydrates are depleted.

Protein Energy Pathway

Amino acids undergo deamination; carbon skeletons enter energy pathways when CHO and fat are insufficient.

Basal Metabolism

Energy required to sustain vital body functions at complete rest, measured after an overnight fast.

Basal Metabolic Rate (BMR)

Rate at which the body expends energy for basal metabolism, expressed as kcal per day.

Factors Affecting BMR

Age, sex, body composition, genetics, hormones, temperature, illness, fasting (which lowers BMR).

Resting Energy Expenditure (REE)

Calories burned at rest in a non-fasted state; roughly 10 % higher than BMR.

Physical Activity (Energy Expenditure)

Voluntary movement that significantly increases total daily energy needs above REE.

Health Benefits of Exercise

Improves cardiovascular fitness, weight control, insulin sensitivity, bone density, mood, and reduces chronic disease risk.

Stress Metabolism

Hypermetabolic state after injury or illness (surgery, trauma, burns) raising energy and protein needs.

Starvation Metabolism

Adaptive slowing of metabolism, decreased BMR, and use of ketones after prolonged calorie deficit.

Pregnancy Nutrient Needs

Increased energy, protein, folate, iron, calcium to support fetal growth.

Infancy Nutrient Needs

Highest per-kg energy and protein requirements to support rapid growth and brain development.

Adolescence Nutrient Needs

Elevated calories, protein, calcium, iron to accommodate puberty growth spurt.

Adulthood Nutrient Needs

Energy needs decline with age; focus on nutrient-dense foods, adequate protein, fiber, and hydration.

Healthy Weight

Body weight that minimizes health risks and is sustainable, usually reflected by a BMI 18.5-24.9 and appropriate body composition.

Body Mass Index (BMI)

Weight-for-height ratio: weight (lb) × 705 ÷ height (inches)²; classifies underweight, normal, overweight, and obesity.

Disease-Risk BMI Values

Overweight 25-29.9, Obesity ≥30, Morbid Obesity ≥40 associated with increased chronic disease risk.

Underweight

BMI < 18.5; risks include malnutrition, osteoporosis, fertility issues, impaired immunity.

Overweight

BMI 25-29.9; elevates risk for hypertension, type 2 diabetes, cardiovascular disease.

Obese

BMI ≥30; significantly raises risks for metabolic and cardiovascular diseases, cancers, and joint disorders.

Morbidly Obese

BMI ≥40; highest risk category for serious health complications and mortality.

Wellness Approach to Weight Management

Balanced eating, regular physical activity, behavior modification, stress management, and realistic goals.

Restricted Diet Methods

Approaches such as low-calorie, low-carb, meal replacements; each has advantages (rapid loss) and disadvantages (nutrient gaps, sustainability).

Body Image

One’s perceptions and feelings about physical appearance, which can influence eating behaviors.

Anorexia Nervosa

Eating disorder characterized by self-starvation, distorted body image, severe weight loss, and health complications.

Binge Eating Disorder

Recurrent episodes of eating large quantities without compensatory purging, often linked to distress and obesity.

Bulimia Nervosa

Eating disorder involving cycles of binge eating followed by purging (vomiting, laxatives) or excessive exercise.

Hamwi Method

Formula to estimate Ideal Body Weight (IBW): men – 106 lb + 6 lb per inch over 5 ft; women – 100 lb + 5 lb per inch over 5 ft.

Ideal Body Weight (IBW)

Calculated target weight for height used in clinical settings to assess nutritional goals.

Caloric Need Formula (Very Light Activity)

IBW ÷ 2.2 = kg × 30 kcal/kg/day to estimate daily energy requirement.

Antioxidant

Substance that inhibits oxidation and neutralizes free radicals, protecting cells from damage.

Free Radical

Unstable molecule with an unpaired electron that can damage cell structures unless neutralized by antioxidants.