PHED 4507 Nutrition Midterm 2

T/F: Vitamins Supply energy to the body

T/F: Vitamins Supply energy to the body

False

Which Vitamins are Fat soluble

Vitamins A,D,E, and K

T/F: Bvitamins serve as coenzymes in metabolic reactions

True

T/F Minerals are categorized based on the amount we need per day

True

Name 3 minerals

Calcium, fluoride, and sodium

Which vitamin is considered to be a hormone

Vitamin D

A deficiency in vitamin D during childhood leads to what condition

Rickets

True or false: Most people reach their peak bone mass around age 30

True

Name 2 factors that can influence bone health

age, and exercise

What 3 hormones regulate blood calcium levels

Parathyroid hormone, calcitonin, and calcitrol

Which vitamin is found in cell membranes and protects it from free radicals

Vitamin E

Beta-carotene is a precursor to which vitamin

Vitamin A

What is oxidation

The loss of electrons during a chemical reaction

T/F oxidative stress is the balance b/t the production of reactive compounds and the body’s ability to protect against their adverse effects

False

Along w/ its role in strengthening the immune system, which vitamin promotes good eyesight

Vitamin A

Name the 2 main extracellular ions

Sodium and chloride

T/F Metabolic water refers to water that is formed as a by-product of the breakdown of macronutrients for energy.

True

The pituitary gland will release which hormone to signal the kidneys to retain more water

Antidiuretic hormone

Name 2 functions of Water

Lubricates the joints, and it maintains body temperature

The pH of blood is maintained @ ___ for the body’s metabolic processes and other systems to work

7.4

Name a factor that can increase basal metabolic rate

Lean body mass, greater body surface area

T/F the rate of loss for a sound weight loss plan shouldn’t be more than 1-2lbs per week

True

What is a negative energy balance

Energy intake is less than exergy expanded

T/F: 2 individuals w/ the same body weight can have different amounts of lean body mass and body fat

True

What is the Thermic Effect of food

The energy used to digest, absorb and metabolize food nutrients

What is a Micronutrient

Are nutrients that are required in smaller amounts consist of vitamins and minerals

What is a Vitamin

Is a carbon-containing compound that is needed in smaller amounts by the body, if the body is unable to make enough to maintain health absence leads to deficiency symptoms that can be reversed if vitamin is reintroduced in time

What is a Mineral

They are individual chemical elements can’t be broken down any further

What are the Fat soluble vitamins

A,D,E,K

What are the water soluble vitamins

B,C

What are the major minerals

Sodium, Potassium, Chloride, Calcium, Phosphorus, Magnesium, and sulfur

What are the trace minerals

Copper, iron, silicon, cobalt

What are the ultra-trace minerals

Selenium, iodine, manganese, molybdenum, and chromium

What is the digestive process of micronutrients

Micronutrients are released from food by digestion and then absorbed mainly in the small intestines. A little bit is absorbed in the stomach and large intestines, but mainly in the small intestines.

How are micronutrients absorbed

diffusion, facilitated diffusion, osmosis and active transport in the small intestine

How are micronutrients stored

Surplus water-soluble vitamins are simply excreted into your urine. Fat-Soluble Vitamins: Any extra vitamin A, D, E or K that is not used by your body right after ingestion is stored in your body fat and/or liver.

How does the digestive process of micronutrients relate to toxicity

Micronutrient toxicity occurs when the level of soluble nutrients in the soil exceeds a tolerance threshold. meaning if you eat too much of a certain vitamin/mineral it will be more toxic

What impacts bioavalability

• Age

• Sex

• Genetic

• Variables

• Nutritional status

• Dietary consequences

• Prescription drugs

• Fiber content of diet

What are the Functional Roles of micronutrients

• Enzymes, coenzymes and cofactors

• Fluid and electrolyte balance

• Body defenses

• Bone health

• Energy metabolism

• Blood and brain health

What vitamins help w/ enzymes coenzymes, and cofactors

The B vitamins, riboflavin, pantothenic acid, folic acid, pyridoxal phosphate

What micronutrients help with fluid/electrolyte balance?

Water, sodium, potassium, chloride, magnesium

What micronutrients help w/ body defenses

Folate, vitamin B-12, vitamin B-6, Zinc, copper

What micronutrients help with bone health

Calcium, Phosphorus, Vitamin D, magnesium, fluoride, vitamin C, iron, zinc, copper and silicon, vitamin K, an dBoron

What micronutrients helps w/ energy metabolism

Riboflavin (B-2), Niacin (B-3), Copper, and water

What vitamins help w/ blood health

Vitamin K and Calcium help w/ clotting ability and others help transport oxygen, nutrients, and waste products

What vitamins help w/ brain health

B vitamins, support growth and development, and protecting brain from dmg, vitamins C and E, selenium and phytochemicals

What are the functions of water in the body

serves as a lubricant. It makes up saliva and the fluids surrounding the joints. Water regulates the body temperature through perspiration. It also helps prevent and relieve constipation by moving food through the intestines.

What are the control mechanisms that regulate water intake and output

ADH, thirst, and the Renin-Angiotensin-Aldosterone System (RAAS)

What does ADH do for water intake and output

causes the kidneys to release less water, decreasing the amount of urine produced

What does thirst do for water intake and output

increases intake sufficiently to keep plasma osmolarity and sodium within the normal range even when urinary output is abnormally high due to a defect in AVP secretion or action.

What does RAAS do for water intake and output

regulates blood pressure and fluid balance in the body and controls tissue perfusion by preserving the balance of arterial pressure

Identify recommended intakes and sources of water

8 cups of water (2L) for women and 10 cups (2.6L) of water for men

What are dehydration consequences

problems with blood pressure, heart rate, and body temperature. Severe dehydration can also cause weakness or confusion. In extreme cases, it can lead to kidney damage, brain damage and even death.

List the four minerals that function as electrolytes

Sodium, potassium, calcium, and magnesium.

How do electrolytes control fluid balance

the amount of fluid a compartment contains depends on the amount (concentration) of electrolytes in it.

How do electrolytes help acid balance

helps maintain the body's acid and base balance (pH). It also plays an important role in moving carbon dioxide through the bloodstream

How do electrolytes impact nerve impulse transmission

maintaining the electrical charge gradient across the cell membrane

What factors contribute to the development of hypertension

age, genetics, being overweight/obese, no physical activity, high salt intake, excessive alcohol consumption, and chronic stress.

How does age impact hypertension

arteries get stiffer, causing blood pressure to go up

How does being overweight impact hypertension

decreases parasympathetic tone and increases sympathetic activity.

How does no physical activity increase hypertension

A sedentary lifestyle contributes to artery hardening and plaque buildup in the arteries

How does chronic stress lead to hypertension

The impact of stress on the development of hypertension is believed to involve a sympathetic nervous system response, in which release of catecholamines leads to increased heart rate, cardiac output, and BP

how does high salt intake lead to hypertension

increased salt consumption may provoke water retention, thus leading to a condition of high flow in arterial vessels

How do antioxidants neutralize free radicals

they do this by donating an electron to a rampaging free radical

What is oxidation in cells

a process that occurs when atoms or groups of atoms lose electrons

What is reduction in cells

a reaction in which electrons are added to a compound;

What is Vitamin A’s role in body defenses

• Maintains the health of epithelial cells

• Contributes to the function of mucus-secreting cells

What does vitamin C, do for the body’s defenses?

• Protects immune cells from oxidative dmg as an antioxidant

• Stimulates production and activity of white blood cells

How does vitamin E support the immune system

• Protects immune cells from oxidative dmg

• May protect against age-related declines in immune function

How does Selenium support the immune system

• Protects immune cells from oxidative dmg

• Involved in the expression of cytokines that regulate the immune response

What does Zinc do for the immune system

• Development and function of white blood cells

• Supports the ability of cells to use oxidation reactions to kill pathogens

What are some functions that phytochemicals have on the immune system

antibacterial or antiviral properties. They also Influence blood pressure or blood clotting.

What are the relationships among body fatness, dietary and cancer risk

The higher a person’s body fatness the more likely they are to get cancer due to a lack of nutrition which leads to a lack of white blood cells leading to cancer cells being able to grow at a faster rate

What is energy balance

Energy balance: Energy input = Energy output

What is positive energy balance

energy intake is gr than energy expended, results in weight gain 

What is negative energy balance

energy intake is less than energy expended, resulting in weight loss

What are some risk factors associated w/ overweight and obesity

it increases urine output leading to dehydration, increases blood pressure, linked to overweight and obesity

What can dehydration do to the body

can lead to a lack of electrolytes making it more likely for an individual to suffer heat exhaustion and heat stroke

What can elevated BP do to the body

can put too much pressure on the heart, it can lead to clogged arteries, heart attacks, and strokes

What are the sound characteristics of a weight loss program

• Seek advice from a primary health care provider and a registered dietitian: can assist w/ setting up a WL program, equipped to assess overall health and current weight status

• Examines health parameters such as blood pressure, blood lipids, and blood glucose that are affected by excess weight

• Key principles: restricting calories. Adding physical activity, and adding an appropriate behavioural component 

Why is reduced calorie intake fundamental to weight loss and maintenance?

Because fewer calories are consumed means that less energy is being consumed which means that more energy is being burned leading to more fat being burned which leads to weight loss

How does modifying lifestyle behaviours fit into a sound and sustainable weight-loss program?

Modifying lifestyles can lead to weight loss due to more exercise burns more calories, more fiber leads to more frequent bowel movements which leads to more weight lost overall

What are some causes that lead to someone being underweight

medical conditions, such as cancer, excessive dieting or physcial activity, genetic factors, internal and external satiety-signal irregularities, rate of metabolism, psychological traits

What are some treatments for being under wieght

• Increase calorie-dense foods, Encourage frequent and regualr meals/snacks, Increase portion sizes, Avoid excessive activity, and make sure to Include strength training

What causes rickets

Low Vitamin D

What causes anemia

Low Vitamin E, Low B-6, Low B-7, Low B-9 (folic acid), Low B-12, Low Iron, Low copper

What causes scurvy

Low Vitamin C

What are some hormones involved in absorption of micronutrients

insulin, estrogen, parathyroid hormone, vitamin D

What factors impact basal metabolic rate

Age, sex, muscle mass, and physical activity

What happens when your body has to conserve water

The brain will send signals to the body to conserve water and urinate less. This will also slow the function of the kidneys. Dehydration may cause other notable changes in the body, such as: sluggishness or lack of energy.

What vitamin helps Iron be absorbed

Vitamin C

What vitamin help calcium be absorbed

Vitamin D

What mineral helps with Vitamin D activation

Magnesium

Name 3 symptoms of magnesium deficiency

Weakness, muscle pain, and an irregular heartbeat

What is the pH for blood

7-7.35%

What are free radicals

These are unstable atoms w/ a unpaired electron in the outermost shell

What are intracellular ions

Within the cell, things like potassium and magnesium

What are extracellular ions?

Extracellular ions are typically outside of the cell Sodium, and Chloride are normally what is part of that

What is the approach to a DASH diet

• Diet is high in: calcium, potassium, magnesium, fruits, and vegetables *naturally low-salt, high potassium foods,

• Diet is low in fat and sodium along with it being rich in low fat-dairy product

Do levels of vitamin D increase or decrease as we get older

Decrease