Term
| A person with an BMI of 29.5 would be what? |
|
Definition
| A person with a BMI of 29.5 would be overweight |
|
|
Term
| A person with a BMI of 30 or over would be what? |
|
Definition
| A person with a BMI of 30 or over would be Obese |
|
|
Term
| A person with a BMI of 18.5 would be considered what? |
|
Definition
| Would be in danger of being underweight |
|
|
Term
| If you're worried about contamination of supplements/herbal products |
|
Definition
If you're buying a product, DIN
USP number (united states pharmacy number) |
|
|
Term
| What criteria must be met to be calorie free? |
|
Definition
| less than five calories per serving |
|
|
Term
| What goal should all women of childbearing age have? |
|
Definition
1) adequate body stores of nutrients (Fe, Folate, others)
2) Healthy body weight
3) Avoiding destructive lifestyle choices |
|
|
Term
| What is the recommendation for the number and spacing of pregnancies? |
|
Definition
| At least two years in between pregnancies |
|
|
Term
| When is maximum female fertility? |
|
Definition
|
|
Term
| What is the number one cause of low birth weight? |
|
Definition
|
|
Term
| What is considered a low birth weight in babies? |
|
Definition
|
|
Term
| What is the maternal weight gain expected for normal weight, under weight, and overweight women. |
|
Definition
Normal weight: 25-35 lbs
underweight: 38-40 lbs
overweight: 15-25 lbs |
|
|
Term
| At how many weeks would a baby be considered preterm? |
|
Definition
|
|
Term
| How many calories extra per day is required for a woman in the 1st trimester, in the 2nd trimester, 3rd trimester |
|
Definition
1st trimester: 0 kcal/day
2nd trimester: 340 kcal/day
3rd trimester: 450 kcal/day |
|
|
Term
| What is it possible to have too much of (with regards to vitamins) during pregnancy? |
|
Definition
|
|
Term
| How much iron is required for non-pregnant women? |
|
Definition
|
|
Term
| How much iron is required for pregnant women? |
|
Definition
|
|
Term
| How much folate is required for non-pregnant women? |
|
Definition
|
|
Term
| How much folate is required for pregnant women? |
|
Definition
|
|
Term
|
Definition
| legumes, dark leafy vegetables. Found concentrated in orange juice |
|
|
Term
| How much weight does a baby gain in its first weight (2x, 3x, 4x etc) and how much length does it gain? |
|
Definition
Gains 50% its length.
Weight triples. |
|
|
Term
| How long does it take for your breasts to start looking normal again after lactation (when breastfeeding)? |
|
Definition
|
|
Term
| How long do you want to exclusively breast feed? |
|
Definition
|
|
Term
| What should you start feeding your baby after the first 6 months? |
|
Definition
| you should begin introducing iron rich foods (cereals etc) |
|
|
Term
|
Definition
| The first milk produced in the first couple (1-3) days after birth. Translucent. Contains anti-bodies that aids babies immune system |
|
|
Term
| What mineral competes with iron absorption? |
|
Definition
|
|
Term
| What type of anemia is formed by iron deficiency? |
|
Definition
|
|
Term
| Which vitamins and minerals out of A, D, C, Fe |
|
Definition
A, D, Fe have fairly tight TI
C has a fairly loose TI |
|
|
Term
| What are the functions of the fat soluble vitamins? |
|
Definition
A- Vision
D- bone health --> development
E- Antioxidant
K- bone health/blood clotting |
|
|
Term
| What is the scientific name for B1? |
|
Definition
|
|
Term
| What is the scientific name for B2 |
|
Definition
|
|
Term
| What is the scientific name for B3 |
|
Definition
|
|
Term
| What is the scientific name for B6 |
|
Definition
|
|
Term
| What is the scientific name for B9 |
|
Definition
|
|
Term
| What is the scientific name for B12 |
|
Definition
|
|
Term
| What is the scientific name for Vitamin C |
|
Definition
|
|
Term
| What is the functions of vitamins in minerals ? |
|
Definition
| they function as coenzymes/catalysts ... carry metabolism in the body |
|
|
Term
| Which vitamins do not work as coenzymes? |
|
Definition
| The fat soluble vitamins: A, D, E, K |
|
|
Term
| Whcih vitamins work as coenzymes |
|
Definition
| The water soluble vitamins (B1-12, C) |
|
|
Term
| What is the scientific name for B7 |
|
Definition
|
|
Term
| Which vitamins are best stored in the liver? |
|
Definition
|
|
Term
| What is the RDA for vitamin A and beta-carotene in foods? |
|
Definition
Men: 900 microgram RAE
Women: 700 microgram RAE |
|
|
Term
| What are carotenoids? what are they composed of? |
|
Definition
| Carotenoids - made up of retinoids. |
|
|
Term
| 1 microgram RAE is equal to how much Retinol and how much beta-carotene? |
|
Definition
1 microgram retinol
2 microgram beta-carotene (supplement) = 12 micrograms beta-carotene in food = 24 carotenoids |
|
|
Term
| How do you convert from I.U. to micrograms? |
|
Definition
divide by 3.33
5000 IU / 3.33 = 1500 microgram |
|
|
Term
| What is the upper limit for Vitamin A in adults? why do we have to be especially careful with it? |
|
Definition
3000 microgram RAE
- Vitamin A is stored in the liver so it's possible to build up toxicity over time |
|
|
Term
| What are the symptoms of excess vitamin A? |
|
Definition
- redness of skin
- loss of hair
- liver increases in size
- abdominal pain/nausea/loss of appetite
- pain in long bones
- bone malformations in children/ fractures in adults |
|
|
Term
| What are the RDA values for Vitamin A in children 4-8 years old? What is the UL? |
|
Definition
400 microgram RAE
UL: 900 mcg |
|
|
Term
| What is the form of Vitamin D that comes in animal based foods? |
|
Definition
|
|
Term
| What is required to make Vitamin D absorpable |
|
Definition
|
|
Term
| How does vitamin D form from the sun? |
|
Definition
UV rays act on cholesterol and convert it to D3 (cholecalciferol).
Then it is bound to a carrier protein in the bloodstream and transported to the liver. (DBP = D binding protein) |
|
|
Term
| What are the main target sites of vitamin D? (where does it work) |
|
Definition
Kidney- works with parathyroids to reabsorb calcium
Bone- stimulates release of Ca / phosphorous if serum calcium is too low. + aids in bone mineralization by helping to maintain high blood calcium / phosph
Gi tract - absorb calcium / phosphorous
Other tissues- contains vitamin D receptors |
|
|
Term
| What is cholecalciferol and where is it found? |
|
Definition
| cholecalciferol is Vitamin D3 and its found in foods (fish, fish oils, egg yolks, liver) |
|
|
Term
| What is ergocalciferol and where is it found? |
|
Definition
Vitamin D2 = ergocalciferol
sundried plants |
|
|
Term
| What is the proper name for vitamin D2. Where do you fidn it? |
|
Definition
Ergocalciferol
sundried plants |
|
|
Term
| What is the proper name for vitamin D3 |
|
Definition
|
|
Term
| Explain the conversion of dietary D-vitamins in the body. |
|
Definition
Consume/digest/absorb food containing vitamin D2
1) In the liver: D2/D3 takes on OH and becomes 25-OH-D
2) 25-Oh-D goes to kidney, receives one more OH and becomes 1,25, di OH-D (calcitriol = active vitamin D) |
|
|
Term
| What is the name of active vitamin C (scientific name) |
|
Definition
| Calcitriol --> 1,25, di(OH)_2D |
|
|
Term
| above the __ longitude, vitamin D isn't produced for __ months of the year |
|
Definition
| above the 40th longitude, vitamin D isn't produced for 5 months of the year |
|
|
Term
| What is the key functio of vitamin D |
|
Definition
maintaining blood calcium concentrations
*important for nerve conduction, enzyme reactions, muscle contractions, nerve impulses |
|
|
Term
| What cholesterol is turned into vitamin D3 ? |
|
Definition
|
|
Term
Which form of Vitamin A is needed for the optimal health of epithelial cells?
retinal
retinol
retinoic acid
carotenoids |
|
Definition
|
|
Term
| What are the symptoms of a vitamin D deficiency? |
|
Definition
hardening of bones leads to
- widening of the region of bone growth
- bones bend, rib cage splayed out / bumps can be seen (rickets)
- Soft bones (adults) = osteomalacia |
|
|
Term
| What is the distribution of inorganic (Ca/K) and organic molecules in bones that are normal, experiencing osteomalacia or rickets, osteoporosis |
|
Definition
normal: 2/3 mineral, 1/3 organic
rickers/osteomalacia: 1/3 mineral, 2/3 organic
osteoporosis: 2/3 mineral, 1/3 organic |
|
|
Term
| What is the RDA for Vitamin D (men and women)? What is the UL> |
|
Definition
men/women 19-70yrs = 600 IU = 15 mcg/day
over 70 = 800 IU = 20 mcg / day
UL = 4000 IU, 100 mcg/day |
|
|
Term
| What does Vitamin D toxicity cause? |
|
Definition
| Vitamin D toxicity: hard calcium deposits form in the soft tissues of the body |
|
|
Term
|
Definition
| The condition caused by the toxicity of Vitamin D. Hard calcium deposits are formed in the soft tissues of the body |
|
|
Term
| What is the only nutrient missing from breast milk? |
|
Definition
| Vitamin D. Therefore, babies have to take supplements. |
|
|
Term
|
Definition
| protects PUFA's in the cell membrane from oxidation by free radicles. |
|
|
Term
| What is the form of vitamin E with the greatest activity? |
|
Definition
|
|
Term
| What is the DRI value for vitamin E? what's the UL? |
|
Definition
RDA: 15mg/day
UL: 1000 mg/day |
|
|
Term
| Which vitamins are transported in the chylomycrons? |
|
Definition
| the fat soluble vitamins: A D E and K |
|
|
Term
| Explain the antioxidant mechanism of Vitamin E. |
|
Definition
Vitamin E + free radicle = free radicle + hydrogen (stable) + Vitamin E free radicle.
the vitamin E free radicle is not harmful to us. It gets broken down and excreted. |
|
|
Term
| Why is getting rid of free radicles important? where is it most important? |
|
Definition
1) cells with high levels of oxygen exposure (corneal cells)are more susceptible
2) RBC, brain cells (high fat content cells)
3) LDL + free radicle = oxidized LDL
oxidized LDL's incrases the risk for atherosclerosis |
|
|
Term
| What natural processes create free radicles in the body? |
|
Definition
1) respiration (O2-> h2o)
sometimes the O2 picks up an electron and becomes a free radicle itself
2) immune response
immune cells specifically release free radicles to destroy invading microbes |
|
|
Term
| What form of anemia occurs from a deficiency in Vitamin E ? |
|
Definition
hemolytic anemia
*membranes become compromised and will most likely lyse when they are traveling through the CS |
|
|
Term
|
Definition
| Reduced oxygen carrying capacity of the blood |
|
|
Term
| What are the different vitamers of vitamin K? |
|
Definition
Vitamin K1 - phylloquinone --> found in green leavy veg/alfalfa
Vitamin K2 - menaquinone --> produced in colon by colonic microbes... found in meats, eggs, cheese |
|
|
Term
| What rare reaction can Menaquinone cause? what is menaquinone? |
|
Definition
| Menaquinone can cause a rare reaction that causes excessive bleeding. It is Vitamin K2 |
|
|
Term
| What are the functions of Vitamin K? |
|
Definition
1) blood clotting
2) bone metabolism
3) kidney function
4) calcium absorption from GIT |
|
|
Term
| what protein is required to absorb calcium from the gut? What is this reaction dependent on? (what vitamin) |
|
Definition
calbindin
(calcium binding)
dependent on Vitamin K |
|
|
Term
| What is Vitamin K's role in clotting? |
|
Definition
prothrombin (precursor cell).
Activated by an enzyme (that is dependent on Vitamin K) and becomes thrombin. |
|
|
Term
| What is the turnover of vitamin K? |
|
Definition
|
|
Term
| What is Thiamin and what is its function? |
|
Definition
Thiamin = Vitamin B1
function: required as coenzyme for metabolic enzymes involved in glycolysis
**works as part of two enzymes, TPP and TDP |
|
|
Term
| what vitamins does Canada require white flour to be fortified with? |
|
Definition
| Thiamin, riboflavin, niacin, folate, iron |
|
|
Term
| What is the RDA for thiamin? |
|
Definition
|
|
Term
| What is the condition caused by a thiamin deficiency? What are its symptoms? |
|
Definition
Beriberi
- muscle weakness
- neuro. changes
- tingling/numbness
- depression
- loss of appetite
- eventually can lead to death |
|
|
Term
| What is riboflavin and what are its functions? |
|
Definition
Riboflavin = vitamin B2
functions: part of 2 coenzymes: FAD, FMN
involved in metabolic pathways |
|
|
Term
| What does a deficiency in riboflavin cause? |
|
Definition
though extremely rare,
"angular stomatitis" --> cracking at the corners of the mouth and inflamed tongue |
|
|
Term
| What are the functions of Niacin (nicotinic acid)? |
|
Definition
| function as coenzyme for NAD and NADP (electron carriers) |
|
|
Term
| What liberates niacin that is bound in an absorbable form? |
|
Definition
|
|
Term
| What is the RDA for Niacin? |
|
Definition
Men: 16 mg/day
Women: 14 mg/day |
|
|
Term
| What is the sickness caused by a deficiency in niacin? what are the symptoms characterized with it? |
|
Definition
Pallagra
The 3 D's of Pallagra:
dermatitis
Diarrhea
Dementia |
|
|
Term
| What can Niacin be created from? |
|
Definition
Niacin can be formed by Tryptophan
1 mg Niacin = 60 mg tryptophan |
|
|
Term
| What is the terminology for the inactive forms of B6? |
|
Definition
Pyridoxine
Pyridoxal
Pyridoxamine
**all get converted into pyridoxal phosphate (PLP) |
|
|
Term
| What is the RDA for Vitamin B6? |
|
Definition
low milligrams
adults: 1.3 mg/day |
|
|
Term
| What is the function of vitamin B6? |
|
Definition
Pyridoxal phosphoate (activated form)(PLP)
- coenzyme for protein metabolism enzymes... Coenzyme for enzymes who create neurotransmitters
- tryptophan--> niacin ==> carried out by an enzyme that requires B6
- tryptophan --> serotonin ==> completed by a different enzyme, required B6 as enzyme.
- Tyrosine --> dopamine (PLP coenzyme)
- Glutamine --> gamma Amino-butyric acid |
|
|
Term
| What does high doses of Vitamin B6 (PLP) cause? |
|
Definition
| 200-800 mg/day B6 = permenant tingling / numbness to the extremeties |
|
|
Term
| What deficiency causes microcytic, hypochromic anemia? |
|
Definition
|
|
Term
| What is microcytic, hypochromic anemia? |
|
Definition
caused by a deficiency in B6 or by a deficiency in iron.
Small, pale red blood cells. Micro cells. |
|
|
Term
| How does estrogen relate to vitamin B6? |
|
Definition
| Estrogen increases the activity of the enzyme that converts tryptophan to niacin. That enzyme requires B6 as a coenzyme. |
|
|
Term
| What is the scientific name for B12? What are its functions? |
|
Definition
Cobalamine.
coenzyme in reactions that transfer methyl groups from 1 biomolecule to another.
*activates folate!
methyl-folate ---> folate (enzyme+B12 = folate) |
|
|
Term
| B12 + intrinsic factor = cures what? |
|
Definition
pernicious anemia
Pernicious anemia is caused by a deficinecy in IF |
|
|
Term
| How does the absorption of B12 work (cobalamine). Where in the GIT is it absorbed? |
|
Definition
B12 binds to the intrinsic factor in the digestive system.
At the distal end of the small intestine there are receptors that recognize this complex. |
|
|
Term
| Where can B12 be stored that most other water soluble vitamins cannot? |
|
Definition
|
|
Term
| Where would you find b12? |
|
Definition
| in animal food sources. Not in plant sources (though you may find traces of in it areas where they use human feces as fertilizers) |
|
|
Term
| What does a deficiency in B12 cause? |
|
Definition
1) neurological disorders
- nerve degen. followed by death
- **b12 is needed to make/maintain myelin sheaths in nerve cells... without they begin to break down.
- results in megaloblastic anemia |
|
|
Term
| megaloblastic anemia is caused by a deficiency in what? |
|
Definition
b12.
Can be caused by a deficiency in folate as well. |
|
|
Term
| Megaloblastic anemia. why does it happen? |
|
Definition
Regular RBC are present but there are large, immature non-functioning cells present as well.
**released prematurely from bone marrow before they were able to divide.
*Folate is required for DNA synth + cell division. If there is no b12 than methyl-folate cannot be demythelated to yield folate. |
|
|
Term
| Pernicious anemia is caused by a deficiency in what? |
|
Definition
IF, intrinsic factor.
(which binds with B12) |
|
|
Term
|
Definition
| Folate molecule with only one glutamate. Most often found in supplements. |
|
|
Term
| What is the form of folate you would find in supplemental form? |
|
Definition
|
|
Term
| what is the structure of folate? |
|
Definition
| folate is composed of three sections |
|
|
Term
| What has to be removed before you can absorb / utilize dietary folates? |
|
Definition
| there are 7-9 glutamates on the end. Those have to be removed before the folate can be utilized. (one at a time) |
|
|
Term
| What is(are) the function(s) of folic acid? |
|
Definition
| Serves as a coenzyme for reactions involving DNA synth and protein synth |
|
|
Term
| what is the UL for folate? |
|
Definition
|
|
Term
| What is the RDA values for Vitamin C (ascorbic acid |
|
Definition
|
|
Term
| What are Vitamin C's functions? |
|
Definition
1) antioxidant: vit C (asc. acid) + free radical = dehydro-ascorbic acid + hydrogen + stab. free radical
b) Vitamin C dependent reactions:
steroid hormones:
cholesterol --> hormones
cholesterol --> bile acids
c) drug metabolism/detox
d) Carcinogens -> binds to nitrates before nitrates are able to interact with amines (to form carcinogens)
e) collagen (development and maintenance)
f) enhance absorption of calcium and iron |
|
|
Term
| what does a deficiency in Vitamin C cause |
|
Definition
scurvy.
- effects weakens collagen structures around body
-> teeth fall out, rupture of major blood vessels, reopening of closed wounds, depression |
|
|
Term
| when would you experience an increased need for Vitamin C? |
|
Definition
Stress
oral contraceptive
smoking |
|
|
Term
| What criteria is used to determine the RDA for vitamin C? |
|
Definition
| the amount of Vitamin C required to completely saturate immune cell (PMN). |
|
|
Term
| What is the RDA for vitamin C? |
|
Definition
women: 75mg/day + 35 mg for smokers = 110
men: 90 mg/day + 35 mg for smokers = 125 |
|
|
Term
| What can an excess of vitamin C put you in danger of? |
|
Definition
Iron overall due to increased absorption.
Osmotic diarrhea |
|
|
Term
| What is the UL for vitamin c? |
|
Definition
|
|
Term
| which minerals interfere with each others absorption? |
|
Definition
|
|
Term
| What are the major minerals? |
|
Definition
| calcium, Phosphorous, potassium, sodium, chloride, sulfur, magnesium |
|
|
Term
| what protein facilitates the absorption of minerals? |
|
Definition
|
|
Term
| What are the general functions of minerals? |
|
Definition
1) maintenance of acid-base balance
2) cofactors
3) Part of the structure of essential body compounds
4) Transmission of nerve impulses (ca)
5) regulation of contraction/relaxation (contractility) of muscles
6) proper growth/development (Zn, Mn)
7) Opt. antioxidant / immune status (Zn, Mn, Cu, Fe) |
|
|
Term
| How much iron is there in the body? |
|
Definition
| 2-5g (in hemoglobin, enzymes, myoglobin) |
|
|
Term
|
Definition
| it is stored in the liver. It's stored, however, as ferritin (iron is bound to it). Stored in cork shaped structure where iron is facing inwards. |
|
|
Term
| What is the RDA for iron (women) (men) |
|
Definition
Women: 18 mg/day
men: 8 mg/day |
|
|
Term
| Iron chelating substances are what? Give some examples. |
|
Definition
substances that enhance the absorption of iron.
Heme
Ascorbic acid
Amino acids |
|
|
Term
| What are iron complexing/precipitating substances? give some examples |
|
Definition
they are substances which render iron unabsorbably
examples:
a) phytates (grains)
b) oxalates (spinach, rhubarb, choco)
c) tannins (tea)
d) Phosphates (common preservative) |
|
|
Term
|
Definition
|
|
Term
| What is the RDA and UL for calcium? |
|
Definition
RDA adults 19-50: 1000 mg/day
RDA adults 51-70:
1200 mg/day (women)
1000 mg/day (men)
RDA adults older than 70: 1200 mg/day |
|
|
Term
| What are the functions of calcium? |
|
Definition
a) cofactor in enzyme activation
b) hormone function
c) nerve conduction
d) muscle contraction
e) blood clotting (K and D)
f) membrane transport |
|
|
Term
| What is the regular % of calcium absorption from food? |
|
Definition
| 30-50%, depending on if there's Vitamin D in the food and depends on the form of calcium. |
|
|
Term
| Calcium exists in what form in the bone? What is its ideal ratio of calcium:phosphorous? |
|
Definition
hydroxyapatite
2:1 ratio is the ideal ratio |
|
|
Term
| How do fruits and vegetables help to retain calcium |
|
Definition
High intake of V+F = high intake of K-citrate
K-citrate is broken down into another buffer, bicarbonate.
Bicarbonate helps preserve calcium from being used as a buffer. |
|
|
Term
| When does bone density begin being depleted? |
|
Definition
|
|
Term
| What are functional foods? |
|
Definition
| foods that confer health advantage beyond nutrition. |
|
|
Term
|
Definition
| non-nutrient compounds found in plants. They are not "essential" for life, but appear to be critical for optimal health and chronic disease prevention |
|
|
Term
|
Definition
an insoluble fibre.
resistent to intestinal bacterial fermentation. |
|
|
