Nutrition: Vitamins, Minerals, and Electrolyte Balance

These flashcards cover essential vocabulary and concepts related to vitamins, minerals, and electrolytes necessary for human nutrition.

What are vitamins?

Essential organic compounds required by the body in small amounts for growth and function.

How many essential vitamins does the human body need?

The human body needs 13 essential vitamins.

What are the two types of vitamins?

Fat-soluble and water-soluble vitamins.

Give examples of fat-soluble vitamins.

Vitamins A, D, E, and K.

What characterizes water-soluble vitamins?

They are not stored in the body and excess is excreted in urine.

List some food sources of fat-soluble vitamins.

Dairy products, eggs, fish, nuts and seeds, oils, and leafy green vegetables.

What does Vitamin A support?

Supports vision, skin, and immune health.

What is the role of Vitamin D?

Helps the body absorb calcium for strong bones and teeth.

What is Vitamin E known for?

Acts as an antioxidant, protecting cells.

What function does Vitamin K serve?

Helps with blood clotting and bone health.

Define minerals in nutrition.

Essential nutrients needed in small amounts for growth, development, and functioning.

What are major minerals?

Minerals needed in larger amounts for the body.

Give examples of major minerals.

Calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur.

What is the role of Calcium?

Supports strong bones and teeth, and muscle function.

What is the function of Phosphorus?

Supports bones, teeth, and energy production.

What does Potassium help with?

Nerve signals, muscle contraction, and fluid balance.

What is the role of Sodium in the body?

Maintains fluid balance and aids nerve and muscle function.

What is Magnesium needed for?

Muscle and nerve function and enzyme activity.

What are trace minerals?

Minerals needed in smaller amounts for various bodily functions.

Give examples of trace minerals.

Iron, zinc, iodine, copper, selenium, fluoride, magnesium, chromium, and molybdenum.

What is Iron's function in the body?

Forms hemoglobin for oxygen transport.

What does Zinc support in the body?

Immunity, wound healing, and growth.

Why is Iodine important?

It is necessary for thyroid hormone production.

What is the role of Selenium?

Provides antioxidant protection.

What function does Chromium serve?

Helps regulate blood sugar.

Define electrolytes in nutrition.

Minerals that carry an electric charge when dissolved in water, vital for various body functions.

What are common electrolytes?

Sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate.

What role do electrolytes play in nerve signals?

They help your brain communicate with your body.

What is one symptom of low sodium (hyponatremia)?

Headache.

What can high sodium (hypernatremia) cause?

Extreme thirst and dry mouth.

What effects does potassium have in the body?

Muscle movement and fluid balance.

Define pH balance.

Maintaining the acidity or basicity of the blood.

What are the symptoms of electrolyte imbalance?

Headache, nausea, fatigue, confusion, muscle cramps, thirst, and restlessness.

What is the significance of dietary sources for vitamins?

Most vitamins cannot be synthesized in sufficient quantities and must be obtained from food or supplements.

What are B-complex vitamins?

They include B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate/Folic acid), and B12 (Cobalamin).

How does Vitamin C function in the body?

Acts as an antioxidant and supports immune function.

What is the role of sulfur in the body?

Part of proteins, supports healthy skin and hair.

How can Vitamin A be obtained?

From food sources like dairy, fish, and leafy green vegetables.

What are the consequences of Vitamin K deficiency?

Increased bleeding and bruising due to impaired blood clotting.

What roles do electrolytes play in fluid balance?

Help regulate and maintain fluid levels inside and outside of cells.

Define hyponatremia.

A condition where sodium levels in the blood are low.

What are the effects of hypernatremia?

Can cause confusion and weakness due to high sodium levels.

Why are fat-soluble vitamins at risk for toxicity?

They can be stored in body fat and liver.

What is the main function of Chloride?

Supports digestion and helps maintain fluid balance.

What can cause a mineral deficiency?

Inadequate dietary intake can lead to deficiencies.

What is a common food source for magnesium?

Leafy greens, nuts, seeds, and whole grains.

How do trace minerals affect health?

They are essential for various physiological processes.

What is the potential effect of too much potassium?

Can lead to hyperkalemia, which affects heart function.

Describe the role of fluoride in nutrition.

Helps strengthen teeth and prevent cavities.

What vitamin supports nervous system function?

B-vitamins like B6 and B12 are essential for nervous system health.

Which vitamin is important for energy production?

B-complex vitamins, particularly B1, B2, B3.

What nutrients do leafy green vegetables provide?

Provide vitamins A, C, K, and minerals like calcium and magnesium.

What happens if you have too little calcium?

Can lead to weak bones and osteoporosis.

List a symptom of magnesium deficiency.

Muscle cramps or spasms.

What effect does Vitamin E have on health?

Protects cells from oxidative damage.

Explain the importance of adequate Vitamin D levels.

Essential for calcium absorption and bone health.

How does the body respond to electrolyte imbalances?

May cause symptoms like cramping, confusion, or irregular heart rhythms.

What dietary sources are rich in zinc?

Meat, shellfish, legumes, seeds, nuts, dairy, and whole grains.

What role does biotin (B7) play in the body?

Important for metabolism of fats, carbohydrates, and amino acids.

What mineral is crucial for oxygen transport in the blood?

Iron.

How do deficiencies in trace minerals affect bodily functions?

Can disrupt various enzymatic and hormonal processes.

Why is Vitamin C vital for the skin?

It is necessary for collagen production and skin health.

What is the source of most electrolytes in the diet?

Electrolytes come from salt, fruits, vegetables, and dairy products.

Explain the relationship between calcium and Vitamin D.

Vitamin D helps improve calcium absorption in the body.

What is the function of phosphorus in the body?

Important for energy production and bone health.

What can excessive intake of fat-soluble vitamins lead to?

Can result in toxicity due to accumulation in body tissues.

Identify one food source high in potassium.

Bananas.

How does the body maintain electrolyte balance?

Through dietary intake and regulating water and sodium levels.

What food sources contain Vitamin K?

Leafy greens like kale, spinach, and broccoli.