Nutrition Video Notes: Vitamins, Minerals, Digestion & Health

Vocabulary flashcards covering vitamins, minerals, deficiencies and diseases, nutrition basics, digestion, microbiome, daily needs, special diets, malnutrition, and hydration as presented in the video notes.

Vitamin A

Eyesight and immune system function; sources: carrots, liver.

Vitamin D

Helps absorb calcium; sources: sunlight, dairy, fish.

Vitamin E

Protects cells and skin health; sources: nuts, seeds.

Vitamin K

Blood clotting and bone health; sources: leafy greens.

Vitamin B1 (Thiamine)

Nerve function; sources: whole grains.

Vitamin B2 (Riboflavin)

Energy production; sources: milk, eggs.

Vitamin B3 (Niacin)

Digestion, skin; sources: meat, legumes.

Vitamin B6

Brain function and red blood cells; sources: bananas, fish.

Vitamin B12

Nerve and blood health; sources: meat, dairy.

Calcium

Bones and teeth; sources: milk, broccoli.

Iron

Makes hemoglobin for blood; sources: red meat, spinach.

Potassium

Controls muscles and heart; sources: bananas, potatoes.

Magnesium

Nerve and muscle function; sources: nuts, grains.

Zinc

Wound healing and immune system; sources: seafood, beans.

Iodine

Thyroid hormone production; sources: iodized salt, seafood.

Scurvy

Lack of Vitamin C leading to bleeding gums and weakness.

Rickets

Lack of Vitamin D leading to soft, bent bones in kids.

Night Blindness

Lack of Vitamin A leading to vision problems.

Pernicious Anemia

Lack of Vitamin B12 leading to nerve damage.

Bleeding Disorders

Lack of Vitamin K leading to wounds that don’t clot.

Iron-Deficiency Anemia

Fatigue, pale skin, weakness.

Osteoporosis

Low calcium → weak bones (common in elders).

Goiter

Lack of iodine → swollen thyroid gland.

Muscle Cramps

Can be due to low potassium or magnesium.

Obesity

Too many calories, sugar, and fat.

Type 2 Diabetes

Body can't use insulin well (high blood sugar).

Heart Disease

High fat/sugar diet → clogged arteries.

Hypertension

Too much salt, weight gain.

Salmonella

Raw eggs/poultry → diarrhea, fever.

E. coli

Undercooked beef → stomach cramps, bloody stool.

Listeria

Deli meats, soft cheese → fever, confusion (dangerous in pregnancy).

Tapeworm

Raw/undercooked pork or beef → nutrient loss.

Eat a rainbow of fruits and vegetables daily

Eating a variety of colors daily to ensure nutrients.

Include whole grains, lean protein, and dairy

Balanced meals with key food groups.

Wash food and cook meat properly

Hygiene steps to prevent foodborne illness.

Stay hydrated and limit sugary/processed food

Maintain fluids and limit added sugars/processed items.

Nutrients = fuel for your body & mind

Nutrients provide energy and support body and mind.

Mouth

Chews food; enzymes in saliva break starch.

Stomach

Acid breaks down food; proteins start digesting.

Small Intestine

Main site of nutrient absorption.

Villi

Villi absorb amino acids, glucose, fatty acids.

Large Intestine

Absorbs water and forms waste.

Amylase

Breaks down starch (in mouth, small intestine).

Protease

Breaks down proteins (in stomach, small intestine).

Lipase

Breaks down fats (from pancreas to small intestine).

Lactase

Breaks down milk sugar; some people lack this = lactose intolerance.

Gut microbiome

Trillions of good bacteria in the gut that aid digestion, immunity, and mood.

Fiber

Feeds good bacteria in the gut.

Probiotics

Live bacteria in foods (yogurt, kimchi) that add good bacteria.

Role of the microbiome

Affects digestion, immune health, and mood.

Children's daily nutrient needs

Need more calcium, iron, and protein per body weight.

Teens' daily needs

Rapid growth requires more calories, iron, Vitamin D.

Adults' daily needs

Balanced macros; watch sugar and salt.

Elderly daily needs

More calcium, Vitamin D, fiber, and water.

Lactose Intolerance

Can't digest milk sugar; use lactose-free milk.

Gluten Sensitivity

Wheat products cause stomach pain.

Vegetarian/Vegan diet

No meat or animal products; must plan for B12, iron, protein.

Diabetic Diet

Low sugar, complex carbs, lean protein.

Undernutrition

Not enough calories or nutrients; can cause stunted growth, weak immunity, fatigue.

Overnutrition

Too many calories, few nutrients; can lead to obesity, diabetes, heart disease.

Hidden Hunger

Vitamin or mineral deficiency without visible hunger.

Water

Water helps transport nutrients, regulate temperature, and remove waste.

Electrolytes

Sodium, potassium, magnesium balance fluids and support nerves/muscles.

Dehydration

Headaches, dry mouth, confusion, tiredness.

Best sources of hydration

Water, fruits, electrolyte drinks (if active).