Basic Nutrition - Assessment 3 Review

Vitamin - Organic micronutrient needed in small amounts to regulate body processes and prevent deficiency diseases.

Micronutrients - Nutrients required in small amounts (vitamins and minerals).

Precursor (provitamin) - Substance that the body converts into an active vitamin.

Fat-soluble vitamins - Vitamins A, D, E, K; stored in body fat and liver; higher toxicity risk.

Water-soluble vitamins - B vitamins and vitamin C; dissolve in water and are excreted in urine.

Antioxidant - Substance that stabilizes free radicals and prevents cell damage.

Free radical - Unstable molecule that damages cells.

Vitamin deficiency - Disease caused by lack of a vitamin.

Vitamin toxicity - Harmful effects from excessive vitamin intake (usually supplements).

Roles of Vitamins - Regulate body processes, support growth, help release energy (B vitamins), maintain tissues, act as antioxidants.

Vitamin absorption - Occurs in small intestine; fat-soluble need bile and fat; not all absorbed.

Factors affecting vitamin absorption - Fat intake, digestive health, bile production, storage capacity.

Ways to preserve vitamins - Buy fresh/local foods, Store in cool, dark places, Steam or microwave instead of boiling, Don’t use baking soda, Add fats after cooking

Vitamin A Function - vision, epithelial tissue, growth.

Vitamin A Sources - liver, eggs, dairy, carrots, spinach.

Vitamin A Deficiency - night blindness, dry eyes, infections.

Vitamin A Toxicity - headache, nausea, birth defects.

Vitamin D Function - calcium absorption, bone health, immune support.

Vitamin D Sources - sunlight, fortified milk, fatty fish.

Vitamin D Deficiency - rickets, osteomalacia.

Vitamin D Toxicity - calcium buildup, kidney stones.

Vitamin E Function - antioxidant, protects cell membranes.

Vitamin E Sources - vegetable oils, nuts, seeds.

Vitamin E Deficiency - nerve damage, weak immunity.

Vitamin E Toxicity - interferes with blood clotting.

Vitamin K Function - blood clotting, bone health.

Vitamin K Sources: leafy greens, gut bacteria.

VItamin K Deficiency - excessive bleeding.

Vitamin K Toxicity - rare.

Coenzyme - Molecule that helps enzymes function (most B vitamins act as coenzymes).

Niacin (B3) Function - energy metabolism.

Niacin Sources - meat, enriched grains.

Niacin Deficiency - pellagra (dermatitis, diarrhea, dementia).

Niacin Toxicity - flushing, liver damage (high doses).

Vitamin B6 Function - amino acid metabolism, neurotransmitters.

B6 Sources - meat, whole grains, bananas.

B6 Deficiency - anemia, nerve issues.

B6 Toxicity - nerve damage (megadoses).

Vitamin B12 Function - nerve function, red blood cell formation.

B12 Sources: animal foods.

B12 Deficiency - pernicious anemia, nerve damage.

B12 Toxicity - rare.

Folate (B9) Function - DNA production, cell division.

Folate Sources - leafy greens, fortified grains.

Folate Deficiency - megaloblastic anemia, neural tube defects.

Folate Toxicity - masks B12 deficiency.

Vitamin C Function - collagen formation, antioxidant, immune support.

Sources: citrus, strawberries, peppers.

Vitamin C Deficiency - scurvy.

Vitamin C Toxicity - kidney stones, GI distress.

Cancer - Uncontrolled cell division.

Tumor - Abnormal mass of tissue.

Benign - Noncancerous tumor.

Malignant - Cancerous tumor that spreads.

Metastasis - Spread of cancer cells.

Carcinogen - Substance that causes cancer.

Cancer risk factors - Obesity, Alcohol, Smoking, High-fat/meat diet, Physical inactivity

Foods that reduce cancer risk - Fruits, Vegetables, Plant-based foods (antioxidants)

Mineral - Inorganic element needed for body functions.

Essential mineral - Required for health.

Major minerals - Needed ≥100 mg/day.

Trace minerals - Needed <100 mg/day.

Electrolyte - Mineral with electric charge (Na+, K+, Ca++).

Cofactor - Mineral that helps enzymes function.

Bioavailability - Ability of body to absorb/use minerals.

Factors affecting absorption - Need level, Food source (animal better absorbed), Processing, Interactions with other minerals

Mineral retention - Avoid excessive water when cooking, Use cooking liquids, Limit processing

Calcium Function - bones, muscle contraction, blood clotting.

Calcium Sources - dairy, leafy greens.

Deficiency - osteoporosis.

Calcium Excess - kidney stones.

Risk factors osteoporosis - aging, female, smoking, alcohol, inactivity.

Fluoride — Function: strengthens teeth/bones.

Sources: water, toothpaste, tea.

Deficiency: tooth decay.

Excess: fluorosis (tooth staining, pain).

Potassium Function - muscle contraction, nerve signals.

Potassium Sources - fruits, vegetables, dairy.

Potassium Deficiency - weakness, irregular heartbeat.

Potassium Excess - dangerous heart effects.

Sodium Function - fluid balance, nerves, muscles.

Sources: processed foods.

Sodium Deficiency - rare.

Excess sodium - hypertension.

Hypertension risk - high sodium intake, obesity.

Iron Function - hemoglobin, oxygen transport.

Sources of iron - meat (heme), plants (nonheme).

iron Deficiency - anemia (fatigue, pale skin).

Excess iron - toxicity, organ damage.

Magnesium Function - enzyme activity, bone health, blood pressure.

Sources of magnesium - green vegetables, whole grains.

magnesium Deficiency - rare (risk: elderly, alcoholics).

Excess magnesiums - diarrhea.

Zinc Function - immune function, growth, wound healing.

Zinc sources - eat, oysters, cereals.

zinc deficiency - growth delay, poor healing, taste loss.

Excess zinc - interferes with other minerals.

Water - Essential nutrient and major component of body fluids.

Functions of water - Solvent, Transport nutrients/wastes, Regulates temperature, Lubricates joints, Aids digestion, Maintains blood chemistry

fluid compartments - Intracellular: inside cells, Extracellular: outside cells