Nutrition Week 11

Here are the flashcards based on your notes:

Flashcard 1
Q: What are the main minerals to focus on in nutrition?
A: Calcium, sodium, and iron.

Flashcard 2
Q: What is the most common mineral deficiency?
A: Iron deficiency.

Flashcard 3
Q: What are minerals?
A: Minerals are elements found on the periodic table that cannot be created or destroyed. They consist of single atoms that carry a charge.

Flashcard 4
Q: What factors affect the mineral content in food?
A: The mineral content of soil and water.

Flashcard 5
Q: How many essential minerals are there?
A: 15 essential minerals.

Flashcard 6
Q: What is the difference between major and trace minerals?
A: Major minerals are needed in larger amounts (grams or milligrams), while trace minerals are needed in smaller amounts (micrograms).

Flashcard 7
Q: What is the role of minerals as electrolytes?
A: They help maintain water balance in the body and neutralize body fluids.

Flashcard 8
Q: Which minerals are primary electrolytes in the body?
A: Sodium, potassium, magnesium, and chloride.

Flashcard 9
Q: What role do minerals play as cofactors?
A: They enable enzymes and proteins to function. Magnesium, zinc, and iron are important cofactors.

Flashcard 10
Q: How do minerals react in the body?
A: Minerals are reactive and combine with other substances, sometimes forming compounds that are not always absorbable.

Flashcard 11
Q: What is bioavailability?
A: The amount of a nutrient that can be absorbed and used by the body.

Flashcard 12
Q: Which substances can decrease mineral absorption?
A: Zinc and phytates in whole grains, iron and tannic acid in tea, calcium and oxalic acid in dark leafy greens.

Flashcard 13
Q: How are minerals affected by cooking?
A: Minerals are not destroyed by cooking but may leach out into the cooking water.

Flashcard 14
Q: Where is 99% of our calcium stored?
A: In bones and teeth.

Flashcard 15
Q: How do bones develop and mineralize?
A: Bones develop and mineralize during the first three decades of life, continuing to increase in mineral content for 10-15 years after.

Flashcard 16
Q: What is peak bone mass?
A: Peak bone mass is reached between the ages of 30 to 40 years, after which bones begin to lose minerals.

Flashcard 17
Q: What condition is associated with low bone mass and mineral loss?
A: Osteoporosis.

Flashcard 18
Q: What are some nonmodifiable risk factors for osteoporosis?
A: Female sex, menopause, family history, advancing age, white or Asian heritage, and smaller frame/bone structure.

Flashcard 19
Q: What are some modifiable risk factors for osteoporosis?
A: Poor dietary pattern, inadequate calcium or vitamin D intake, smoking, physical inactivity, chronic inflammation, alcohol consumption.

Flashcard 20
Q: What is iron's primary role in the body?
A: Iron is a component of hemoglobin in red blood cells, enabling oxygen delivery to tissues.

Flashcard 21
Q: What are the two forms of iron?
A: Heme iron (found in meat, poultry, seafood) and nonheme iron (found in plant foods and fortified foods).

Flashcard 22
Q: What is the bioavailability of heme iron?
A: 15-35%.

Flashcard 23
Q: What is the bioavailability of nonheme iron?
A: 2-20%.

Flashcard 24
Q: What can enhance iron absorption?
A: Iron absorption fluctuates based on the body's needs.

Flashcard 25
Q: What is the recommended daily intake of iron for men and women?
A: 8 mg/day for men, 18 mg/day for women.

Flashcard 26
Q: What factors can lead to iron deficiency?
A: Young children, menstruating teens, adults, surgery, injury, ulcers, and frequent blood donation.

Flashcard 27
Q: What are some symptoms of iron deficiency anemia?
A: Pale skin, fatigue, irritability, cold hands and feet, rapid heart rate, shortness of breath, brittle nails, hair loss, headaches.

Flashcard 28
Q: What is sodium's primary role in the body?
A: Maintaining water balance.

Flashcard 29
Q: What is hypertension?
A: High blood pressure, which affects 47% of U.S. adults.

Flashcard 30
Q: What are some risk factors for hypertension?
A: Age, genetic predisposition, high-sodium diet, obesity, physical inactivity, excessive alcohol, smoking, and stress.

Flashcard 31
Q: What is the recommended daily intake of sodium for most individuals?
A: 1,500 mg/day (AI), with a maximum of 2,300 mg/day (CDRR) for salt-sensitive individuals or those with hypertension.

Flashcard 32
Q: Where does most dietary sodium come from?
A: Processed foods (71%).

Flashcard 33
Q: What is the role of dietary supplements in the U.S.?
A: Supplements are used to complement the diet, not replace food or treat/prevent disease.

Flashcard 34
Q: Who regulates dietary supplements?
A: The FDA oversees the safety of supplements post-sale, while the FTC regulates advertising claims.

Flashcard 35
Q: What are some potential risks of herbal supplements?
A: Herb-drug interactions, contamination, and side effects like garlic's effect on blood clotting or St. John’s Wort's drug interactions.

Flashcard 36
Q: What are prebiotics, probiotics, and synbiotics?
A: They are supplements that may help with immune system function, mineral absorption, and conditions like irritable bowel syndrome.

Certainly! Here are some additional flashcards based on Chapter 23:

Flashcard 37
Q: How many dietary supplements are available on the market in the U.S.?
A: Over 85,000 dietary supplements.

Flashcard 38
Q: What percentage of U.S. adults use dietary supplements?
A: Over 50% of U.S. adults use one or more dietary supplements.

Flashcard 39
Q: What types of products are considered dietary supplements?
A: Vitamins, minerals, botanicals, proteins, amino acids, hormones, fats, probiotics, and prebiotics.

Flashcard 40
Q: What is the role of the FDA in regulating dietary supplements?
A: The FDA does not approve the safety of dietary supplements before sale, but it has the authority to remove harmful products from the market based on evidence.

Flashcard 41
Q: How does the FTC regulate dietary supplements?
A: The FTC regulates advertising claims for supplements and can prosecute manufacturers for false or misleading claims.

Flashcard 42
Q: Why is the regulation of dietary supplements considered minimal?
A: The FDA does not approve supplements before sale, and neither the FDA nor the FTC has sufficient resources to fully monitor or enforce laws related to supplements.

Flashcard 43
Q: What information is required on the label of dietary supplements?
A: A supplement facts panel is required, but the label may not list side effects, warnings, or interactions with food or drugs.

Flashcard 44
Q: What is the most popular type of dietary supplement in the U.S.?
A: Vitamin and mineral supplements.

Flashcard 45
Q: Which vitamin and mineral supplements are most commonly used in the U.S.?
A: Vitamins C, D, E, B12, and minerals like calcium, iron, and magnesium.

Flashcard 46
Q: Can dietary supplements replace a healthy diet?
A: No, they can't turn a poor dietary pattern into a healthy one. They are used to supplement a diet, not replace it.

Flashcard 47
Q: What is the percentage of U.S. adults who use herbal dietary supplements?
A: 20-35% of U.S. adults use at least one herbal dietary supplement.

Flashcard 48
Q: Why is there an assumption that botanicals are safe?
A: Botanicals are assumed to be safe because they are natural components of plants, but they can have positive, negative, or no effects at all.

Flashcard 49
Q: What is a potential risk of St. John’s Wort?
A: It can interact with various medications, so it should only be used under medical guidance.

Flashcard 50
Q: What effect does garlic have on health?
A: Garlic may decrease blood clotting.

Flashcard 51
Q: What effect does Ginkgo biloba have on health?
A: Ginkgo biloba may improve cognitive function in people with Alzheimer’s disease.

Flashcard 52
Q: What is a potential side effect of ginger?
A: Ginger may cause stomach upset.

Flashcard 53
Q: What effect does Echinacea have?
A: Echinacea may help diminish symptoms of upper respiratory infections.

Flashcard 54
Q: What is the difference between prebiotics, probiotics, and synbiotics?
A: Prebiotics are food for beneficial bacteria, probiotics are live beneficial bacteria, and synbiotics are a combination of both.

Flashcard 55
Q: What are some potential benefits of prebiotics, probiotics, and synbiotics?
A: They may decrease insulin resistance, inflammation, and symptoms of irritable bowel syndrome, as well as enhance immune function and mineral absorption.

Flashcard 56
Q: What is a key limitation of supplements like prebiotics and probiotics?
A: Supplements appear to be limited in effectiveness unless specific strains are needed.