Ch. 6 & 7 - Vitamins, Minerals, & Water

Nutrition Exam 1

What are vitamins?

Organic compounds needed in small amounts to regulate body processes, support growth, and maintain health

What are the two categories of vitamins?

Fat soluble: A, D, E, K

Water-soluble: B-complex vitamins and vitamin C

Which vitamins are fat-soluble?

Vitamins A, D, E, and K

Which vitamins are water-soluble?

Vitamin C and all B-complex vitamins

Which vitamins are more likely toy to cause toxicity If taken in excess?

Fat-soluble vitamins, because they are stored in the body’s fat and liver

Why are water-soluble vitamins less likely to become toxic?

Excess amounts are generally excreted in the urine

Why can taking too many vitamin supplements be harmful?

Excess vitamins - especially fat-soluble ones - can cause toxicity, interfere with medications, or lead to harmful side effects

What is the main function of Vitamin A?

Vision, immune function, healthy skin, and cell growth

What is a deficiency of Vitamin A called?

Night blindness

Good food sources of vitamin A?

Czrrots

Sweet potatoes

Spinach

Kale

Liver

Eggs

What is the main function of Vitamin D?

Helps absorb calcium and phosphorus to build and maintain strong bones

What can happen with a Vitamin D deficiency?

Weak bones, rickets in children, and osteomalacia in adults

Food sources of Vitamin D?

Fortified milk

Fatty fish

Egg yolks

Fortified cereals

Sunlight exposure helps the body make Vitamin D

What is the main function of Vitamin E?

Acts as an antioxidant, protecting cells from free radical damage

Good food sources of Vitamin E?

Nuts

Seeds

Vegetable oils

Spinach

What is the main function of Vitamin K?

Blood clotting and bone health

Food sources of Vitamin K?

Spinach

Kale

Broccoli

Brussels sprouts

What is the main function of Vitamin C?

Collagen production, wound healing, immune support, and antioxidant protection

What disease is caused by Vitamin C deficiency?

Scurvy

Good food sources of Vitamin C?

Oranges

Strawberries

Bell peppers

Broccoli

Kiwi

What is the main function of Vitamin B12?

Red blood cell formation and healthy nerve function

What can happen with Vitamin B12 deficiency?

Megaloblastic anemia and nerve damage

Which people are at higher risk for Vitamin B12 deficiency?

Vegans, older adults, and people with certain digestive disorders

What is folic acid (folate)?

A B vitamin needed for DNA synthesis and red blood cell production

How much folic acid should women who could become pregnant consume daily?

400 mcg per day

Why is folic acid important during pregnancy?

It helps prevent neural tube defects, such as spina bifida

What is the main function of sodium?

Maintains fluid imbalance and supports nerve impulses and muscle contractionsW

What can happen id sodium levels become too low?

Headache, nausea, confusion, muscle cramps, seizures, and in severe cases, coma

What is the main function of potassium?

Helps regulate heart rhythm, muscle contraction, nerve function, and blood pressure

What are symptoms of potassium deficiency?

Muscle weaknesss, cramps, fatigue, constipation, and abnormal heart rhythms

Good food sources of potassium?

Bananas

Potatoes

Beans

Spinach

Yogurt

Tomatoes

What is the main function of chloride?

Maintains fluid balance and helps produce stomach acid (hydrochloric acid)

Good food sources of chloride?

Table salt, processed foods, tomatoes, lettuce, olives, and seaweed

Which mineral deficiencies are commonly associated with alcoholism?

Magnesium

Zinc

(Alcoholism is also commonly associated with deficiencies in thiamin and folate, which are vitamins)

What are the main functions of water in the body?

Regulates body temperature

Transports nutrients

Removes waste

Lubricates joints

Cushions organs

What are the general daily water recommendations?

Women: about 2.7 liters/day

Men: about 3.7 liters/day

(includes water from foods and beverages)

What is dehydration?

A condition in which the body loses more fluid than it takes in

What is water intoxication (hyponatremia)?

Drinking excessive amounts of water that dilute sodium levels in the blood, which can be dangerous

What are free radicals?

Unstable molecules that can damage cells and contribute to aging and disease

What are antioxidants?

Substances that help neutralize free radicals and protect cells from damage

Which foods are rich in antioxidants?

Berries

Citrus fruits

Tomatoes

Carrots

Spinach

Nuts

Colorful fruits and vegetables

What are herbal supplements?

Products made from plants that are used to promote health or treat symptoms, but they are not regulated like prescription medications

Why should people be cautious when taking herbal supplements?

They may interact with medications, vary in quality or strength, and are not proven safe or effective for all uses