Individual & Family Nutrition - Mississippi State University Test 3 (Amy Weiskopf)

water soluble

travel freely, not stored excreted in urine. needed more often

Fat soluble

require fat, stored in liver/adipose tissue. can lead to more toxicity

B vitamins

coenzymes in energy metabolism

Thiamin (B1)

deficiency = Beriberi; Sources = pork, grains, legumes

Riboflavin (B2)

Light sensitive; milk in opaque containers

Niacin (B3)

Deficiency = Pellagra; Toxicity = Flush

B6

Stored in muscles

Folate

prevents neural tube defects; Sources = greens, legumes; Can mask B12 deficiency

B12

Needs intrinsic factor; Deficiency = pernicious anemia; Sources = animal foods

Vitamin C

Deficiency = Scurvy; RDA 90mg (men), 75mg (women), +35mg smokers; Sources = CITRUS FRUITS, peppers.

Vitamin A

Retinoids (animal) vs Carotenoids (plants); Deficiency = night blindness

Vitamin D

Deficiency = Rickets/Osteomalacia; Synthesized via sunlight.

Vitamin E

Sources= oils, nuts; Deficiency = nerve damage. children: erythrocytes. hemolysis- red blood cells split open and can lead to hemorrhage.

Vitamin K

Blood clotting & bone health; Toxicity rare; Caution with anticoagulants.

Body ~60% water

regulates temperature, transport, solvent; makes up majority of our body weight

Renin-Angiotensin-Aldosterone

regulates blood pressure (BP) & fluid balance

DASH Diet (Dietary Approaches to Stop Hypertension)

low sodium, high potassium/calcium for hypertension

Sodium

Fluid balance; excess -> hypertension

Potassium

Heartbeat & muscle; low = irregular rhythm. Sources: fresh fruits

Chloride

Fluid balance; part of stomach acid

Calcium

Bones, blood clotting; low = osteoporosis

Phosphorus

Bones, ATP; excess = calcium loss

Magnesium

Muscle & enzyme function; low = cramps

Trace minerals

minerals essential in nutrition, needed in small quantities daily. iron and zinc are examples

Iron

Heme (animal) vs Nonheme (plant); deficiency = anemia

Zinc

Growth, wound healing, immune health

Copper

Deficiency= Menkes; toxicity = Wilsons disease

Iodine

Thyroid hormones ; deficiency = goiter

Fluoride

Strengthens teeth; water & seafood

what is the name of the niacin-deficiency disease? ( 4 D's: diarrhea, dementia, dementia, and death)

pellagra

Chromium

Aids insulin in glucose metabolism

Physical activity

Benefits: stronger heart, muscles, mind, longevity

Anaerobic

short bursts-that does not require oxygen

aerobic

long duration (uses fat & glucose)

what is the function of water in the body fluids?

Carries nutrients and waste products

participates in metabolic reactions

aids in temperature regulation

maintains structure of proteins and glycogen

Pregame meal

high-carb, low-fat; between 300-800 kcals

post-activity meal

fluids + proteins + carbs

Hydration

Water for normal activity; sports drinks >60 min

which is a symptom of a zinc deficiency

Stunted growth

impaired immune response

poor wound healing

after how long does energy from the phosphagen system diminish?

10 seconds

which dietary nutrient is most effective at raising muscle glycogen concentrations

Carbohydrates