NUTR109 Exam 3

vitamins can only cure

vitamin deficiency diseases only

sources of beta-carotene

orange and dark green vegetables

sources of folate

leafy greens and legumes

sources of vitamin C

citrus fruits peppers and strawberries

vitamin made with sunlight

vitamin D

4 D’s of pellagra

dermatitis diarrhea dementia death

chief ion inside cells

potassium

chief ion outside cells

sodium

nutrient important during childbearing years

folate

cause of beriberi

thiamin (B1) deficiency

who may suffer from B12 deficiency

vegans elderly low stomach acid pernicious anemia

dietary approach to lower BP

DASH diet

every cell affected by which deficiency

B vitamin deficiency

added to public water

fluoride

increases iron absorption

vitamin C

functions of magnesium

muscle relaxation enzyme function bone health energy metabolism

most abundant mineral in body

calcium

obesity-related diseases

heart disease type 2 diabetes hypertension some cancers

brain compound enhancing desire to eat

neuropeptide Y (NPY)

functions of vitamin A

vision immunity cell differentiation antioxidant

involuntary activities necessary for life

basal metabolism

functions of zinc

immune function wound healing taste DNA synthesis

selenium role

protects against oxidative destruction

sulfur-containing amino acids help shape

protein structure (disulfide bonds)

high sodium foods

processed foods canned soup deli meats

low sodium foods

fresh fruits and vegetables

fat-soluble vitamin basics

stored in fat higher toxicity risk need fat for absorption

factors lowering osteoporosis risk

weight-bearing exercise adequate calcium/vitamin D avoid smoking

unhealthy body shape

apple shape (central obesity)

water basics

solvent temperature regulation lubricant transports nutrients and waste

alcohol’s impact on obesity

adds empty calories promotes fat storage increases appetite

results of vitamin D deficiency

rickets in children osteomalacia in adults

cause of goiter

iodine deficiency

people whose BMU works well

young lean active individuals

kcal for female to safely lose weight

1200–1500 kcal/day

functions of vitamin K

blood clotting bone protein synthesis

heme vs nonheme iron

heme=animal well absorbed nonheme=plant poorly absorbed

functions of calcium

bone/teeth muscle contraction nerve transmission blood clotting

water-soluble vitamin basics

not stored excess excreted need frequent intake low toxicity

mineral working with insulin

chromium

salt is combination of

sodium and chloride

types of water

hard soft tap bottled mineral spring purified

mineral combined with calcium in bones

phosphorus

leading cause of death in US

heart disease

risky waist circumference for men

over 40 inches

risky waist circumference for women

over 35 inches

impact of frying on vitamin E

heat destroys vitamin E

BMI categories

underweight <18.5 normal 18.5–24.9 overweight 25–29.9 obese ≥30

signs of severe dehydration

confusion rapid pulse low blood pressure dark urine shock

determines how much eaten at a sitting

stomach capacity hormones portion size external cues

increases need for water

heat exercise high salt/fiber fever diarrhea/vomiting

craving nonfood substances

pica

normal blood cholesterol

less than 200 mg/dL

types of diabetes mellitus

type 1 type 2 gestational

why moderate kcal restriction recommended

sustainable preserves metabolism prevents nutrient deficiency