Nutrition Exam 2

role of vitamin A in the body

active in vision and reproduction/growth

what are retinoids?

vitamin A in animal foods

what are carotenoids?

vitamin A in plant foods (carrots)

what is retinol?

in the body, supports reproduction, in liver

what is retinal?

vitamin A that participates in evision

where are excess fat-soluble vitamins stored?

in the liver and adipose tissues

what antioxidant is vitamin A?

beta-carotene

vitamin A deficiency

night blindness and regular blindness

vitamin A toxicity

bone defects

what foods are rich in vitamin A

dark leafy greens, rich yellow, deep orange, liver, onions

role of vitamin D in the body

hormones, protects against cognitive decline, making/maintaining bones

what percent of Americans are deficient in vitamin D

10%

what are four factors that contribute to vitamin D deficiency

dark skin, breast feeding w/o supplementation, lack of sunlight, not consuming fortified milk

osteoporosis

increased fractures, common in the elderly, can be a silent disease

what is rickets disease

when bones fail to calcify normally, bendy bones (children)

what is osteomalacia

bones become soft, flexible, brittle, and deformed

vitamin D deficiency

rickets, osteomalacia, osteoporosis (increased fractures), calcium deficiency

vitamin D toxicity

blood calcium concentration rises, stones formed in soft tissues, blood vessels may harden

what foods have vitamin D

milk, eggs, fish

what vitamins are antioxidants?

C, E, A

what does vitamin E do in the body

stops chain reaction of free radicals, protects cells and their membranes, protects against heart disease and protection of LDLs

vitamin E deficiency and toxicity

both are rare

what foods have vitamin E

sunflower seeds, nuts, advocado, fresh fruits, vegetable oils

how is vitamin E destroyed

by oxidation and heat

role of vitamin K in the body

blood clotting

vitamin K deficiency

infants have a sterile gut so they need vitamin K to be able to produce bacteria

vitamin K toxicity

high doses can reduce effectiveness of anticoagulant drugs (no UL)

sources of vitamin K

leafy greens, kale, spinach, avocado, kiwi, vegetable oils, bacteria in the stomach

what percent of the body is made of water

60% of an adult’s body weight

what does water do for our body

aids in regulation of body temp

Ca, Cl, K, Mg, Na, P, S

calcium, chloride, potassium, magnesium, phosphorus, sulfer

where does the regulation of minerals and water occur

in the GI tract and the kidneys

what are causes of electrolyte imbalance

sweating, burns, and traumatic wounds

what are the pHs of blood and water

7\.5 and 7 (neutral)

water intoxication

can actually happen, caused by drinking 10-20 L of water within a few hours, can have confusion, convulsions, and death

what is ADH

antidiuretic hormone, released in response to dehydration and stimulates water to be reabsorbed by the kidneys

by the time you are thirsty…

you are already dehydrated

inorganic minerals…

are not destroyed by heat, air, acid, or mixing (processing will not destroy)

roles of sodium in the body

acid-base balance, nerve impulse transmission, muscle contraction

sodium deficiency

rare

recommended sodium intake

2300mg (Americans consume 3400mg)

high sodium =

high blood pressure, edema

what foods have the most sodium

processed foods

what foods have the least sodium

fresh fruits and vegetables, less processed

role of chloride

helps maintain fluid and electrolyte balance, part of hydrochloric acid (acid in stomach that breaks down shit)

chloride deficiency and toxicity

diets rarely lack chloride, dehydration can be toxic (Cl levels go up)

roles of potassium

maintain fluid/electrolyte balance, aids in nerve impulse transmission, muscle contractions

potassium deficiency

irregular heartbeat, muscle weakness, glucose intolerance, increased blood pressure

potassium toxicity

can stop heart if injected into a vein

sources of potassium

fresh foods, fruits, vegetables (processing kills), abundant in all cells

roles of calcium

most abundant mineral in the body, grows healthy skeleton in early life, minimizes bone loss later in life, part of bone structure

calcium deficiency

osteoporosis, bones suffer

recommended calcium for adolescents

1300 mg/day

recommended calcium for adults up to age 50

1000 mg/day

recommended calcium for women over 50 and everyone over 70

1200 mg/day

roles of phosphorus

part of major buffer system, keeps pH level around 7, part of DNA and RNA

sources of phosphorus

yogurt, cheese, dairy foods, protein-rich foods

roles of magnesium

maintain bone health (more than half is found in bones), necessary for energy metabolism, catalyst in ATP production, supports normal function of immune system, inhibits muscle contraction and blood clotting

sources of magnesium

legumes, seeds, nuts, leafy green vegetables

magnesium deficiency and toxicity

both rare, but too much can be caused by too many vitamins/supplements

sources of sulfate

eggs, protein, beverages

roles of iron

helps make hemoglobin and myoglobin

non-heme iron

found in plants, vitamin C improves absorption

heme iron

found in animals

factors that inhibit iron absorption

phytates (legumes, rice, whole grains), proteins (soybeans, nuts), calcium (milk), polyphenois (tea, coffee, red wine)

iron deficiency

anemia (severe depletion of iron stores), pica (craving and consumption of nonfood substances)

iron food sources

meats, fish, poultry, legumes, eggs, iron cookware

roles of zinc

immune function, growth and development

zinc toxicity

interference with copper metabolism

sources of zinc

protein rich foods (shellfish, meats, poultry, milk, cheese)

role of iodine

part of thyroid hormones that regulate body temp, metabolic rate, reproduction and growth, blood cell production, nerve and muscle function

iodine deficiency

thyroid hormone declines, cretinism (in pregnancy, can cause irreversible physical and mental retardation)

iodine toxicity

interferes with thyroid function, enlarges thyroid gland

sources of iodine

seafood, iodized salt

roles of selenium

antioxidant (fights cancer)

sources of selenium

soil, meats, milk, eggs, brazil nuts

selenium deficiency an toxicity

keshan disease (china heart disease), cancer

role of copper

iron metabolism

copper deficiency and toxicity

possible link and cardiovascular disease

copper sources

legumes, whole grains, nuts, shellfish, seeds, water delivered though copper plumbing

role of manganese

in bones, helps with bone formation

manganese toxicity

environmental contaminate

sources of manganese

grain products

fluoride

found in bones and teeth, drinking water, tea, fish

fluoride toxicity

fluorosis

chromium

participates in carb and lipid metabolism, helps maintain glucose and homeostasis

chromium deficiency

diabetes-like condition

sources of chromium

liver, brewer’s yeast, whole grains

heavy metals contaminant

lead from children’s playground or old paint, high levels in drinking water

mercury contaminant

eating too much fish

light intensity

less than 3 mph

moderate intensity

3-4.5 mph

vigorous intensity

greater than 4.5 mph

example of cardio

swimming, running

example of flexability

yoga

example of strength

plank, weight lifting

hypertrophy

when protein synthesis is greater than degradation, a person can gain muscle

atrophy

occurs when protein degradation is greater than synthesis

purpose of resistance training

build muscle mass, develop and maintain muscle strength, muscle power, and muscle endurance

how many kcalories does glycogen store?

about 2000 kcals, enough or about 20 miles of running