Quiz 4 Study Guide

Micronutrients & Micronutrient Deficiencies

1. Explain how the vitamins differ from the energy nutrients. 2. Define bioavailability:
a. Which has higher bioavailability, minerals from plants or minerals from animals?

3. Describe some general differences between fat-soluble and water-soluble vitamins.

a. Water-Soluble Vitamins: B Vitamins and Vitamin C Thiamin, Niacin, Riboflavin, B6, Folate, B12, Pantothenic Acid, Biotin, Vitamin C Dissolve in water Excess is readily excreted, not stored Subject to losses when exposed to heat, O2, light Main function: coenzyme to participate in energy metabolism 50-90% of B vitamins are absorbed Marginal deficiency more common Toxicity possible with supplements; rare from foods o Most toxic: Niacin & B6 (cause neurological damage) b. Fat-Soluble Vitamins: Vitamins A, D, E, and K Can only be absorbed in presence of fat Transported like fat in chylomicrons, VLDL, LDL Main function is to support proper cell growth and reproduction Stored in fat tissue and liver Deficiency most common in individuals with fat malabsorption

4. List the B vitamins that are involved in energy metabolism, protein metabolism, and cell division. 5.
B vitamins involved in energy metabolism: thiamin, riboflavin, niacin, biotin, pantothenic acid. B vitamin involved in protein metabolism: vitamin B6. B vitamins involved in cell division: folate and vitamin B12. Which minerals affect blood pressure? a. Calcium, Magnesium, Potassium, Sodium High sodium intake associated with increase in blood pressure: 1/3 of individuals are sodium sensitive Adequate intake of calcium, magnesium and potassium have been shown to reduce blood pressure (DASH diet) Magnesium and potassium also involved in proper heart function What minerals are involved in bone and teeth formation? a. Vitamin D: aids absorption of calcium from kidneys and small intestine b. Magnesium: aids calcium absorption into bone c. Vitamin K: involved in maintaining bone structure and bone density d. 85% of body phosphorus is in bone; key component of bone and teeth structure e. Fluoride: proper balance needed for teeth; hardens tooth enamel and stabilizes bone minerals List the fat-soluble vitamins. Describe characteristics that they have in common. Discuss ways that they differ from the water-soluble vitamins. Define vitamin precursor. List the precursors of vitamin A, and state in what classes of foods they are located. a.
a.

6.

7. 8.

9. State the micronutrients that are antioxidants.

a. Selenium, Zinc, Vitamin A, Vitamin C, and Vitamin E

10. What is a free radical?

a. Free radicals are unstable oxygen molecules, an oxygen molecule with one or more unpaired electrons b. Free radicals are produced: In the body from everyday metabolism Polluted air UV Rays c. Free radicals can cause: Damage PUFAs in lipoproteins encourage plaque formation Damages cell membranes disrupts transport of substances in and out of cells Damages cell proteins alters function Damages DNA mutations 11. What do antioxidants do to free radicals? a. Donate electrons to stablize free radicals b. May control or convert free radicals to harmless waste products

12. How is antioxidant potential measured?

a.

13. Define the terms major and trace minerals.

a. Major minerals: Require >100 mg /day Calcium, Phosphorous, Magnesium, Sodium, Potassium, Chloride, Sulfur b. Trace minerals: Require < 100 mg/day Iron, Zinc, Copper, Iodine, Chromium, Selenium, Fluoride, Manganese 14. Describe characteristics of minerals that distinguish them from vitamins. a. Do not contain Carbon (inorganic) 15. List calcium's roles in the body. Describe how the body keeps blood calcium constant regardless of intake. a. Bone structure, cell membrane integrity, transport of ions, muscle action, nerve impulses, regulates blood vessel wall muscle tone, helps regulate blood pressure, aids blood clotting, acts as cofactor for enzymes. When levels fall, intestinal absorption increases, bone withdrawal increases, and kidney excretion diminishes; these processes are regulated by a system of hormones and vitamin D. 16. List significant food sources of calcium. Discuss the consequences of inadequate intakes. a. 17. Which micronutrients help reduce the risk for heart disease? a. Vitamin E, B6, B12, Folate Vitamin E o Acts as an antioxidant in reducing risk for heart disease and some cancers Combination of B6, B12 and folate: o Required to metabolize homocysteine a byproduct of methionine (amino acid) metabolism o High homocysteine levels are associated with increased risk of heart disease (atherosclerosis) 18. What is a binder? List binders discussed in class. a. Not all ingested minerals can be absorbed

b. Minerals from animal products are better absorbed because plant products contain BINDERS c. Presence of binders: Substances naturally found in foods that bond to minerals so they cannot be absorbed from digestive system o Oxylates o Phytates- legumes, whole grains, o Fiber 19. Describe some of the ways trace minerals interact with each other and with other nutrients. a. Fiber and phytates bind zinc, limiting its bioavailability; large doses of iron inhibit zinc absorption; large doses of zinc inhibit iron and copper absorption 20. When is toxicity most common? a. 21. Vegetarians are most at risk for a deficiency in what vitamin? 22. What condition is associated with: a. Iodine deficiency b. Zinc deficiency c. Niacin deficiency d. Thiamin deficiency 23. Describe microcytic versus macrocytic anemia? Which nutrient deficiencies are involved?

Energy Balance & Weight Control 1. List the consequences of an unbalanced energy budget. 2. 1 pound of adipose tissue = _______ kcals 3. Define hunger, appetite, satiation and satiety and describe how each influences food intake. 4. Describe each component of energy expenditure. List the factors that influence each. Discuss how energy expenditure can be estimated. 5. Discuss the differences between body weight and body composition. 6. Define central obesity and describe its relationship to disease. 7. At what waist circumference does the risk for chronic disease increase? (men > _________, women > __________). 8. What about waist to hip ratio? 9. What instrument is used to measure the energy content of foods? 10. What are some of the methods available for measuring body composition? What are the advantages/disadvantages of each? 11. List the health problems that are associated with excess body weight and excess body fat. 12. What is thermogenesis? 13. What increases/decreases BMR? What is the largest component of energy expenditure? 14. Why does BMR differ in males and females? 15. BMI and mortality have a U-shaped relationship. Explain this. 16. What are the health risks of excess weight and body fat? What about underweight? 17. How many kcals would someone need to decrease per day to lose 3 pounds per week? 18. Define Body Mass Index (BMI): What is the BMI of a person who is 128 pounds and 5'6" (remember 1 ft = 12 inches) : This BMI is classified as (circle): Underweight, Normal weight, Overweight, Obese, or Morbidly obese Write the BMI classifications for each: Underweight Normal weight Overweight Obese Morbid obesity (BMI>40)

Eating Disorders 1. 2. 3. 4. 5. 6. 7. 8. 9. Define anorexia nervosa, bulimia nervosa, binge-eating disorder. What is orthorexia nervosa? What is disordered eating? True or False. Someone with bulimia is likely to be normal weight or even overweight. What are the physiological impacts of anorexia or bulimia? What types of people are more prone to eating disorders? What is the female athlete triad? What are some risk factors for athletes to develop eating disorders? Describe the treatment plan for someone with an eating disorder.

America the Beautiful Analyze the major question addressed: Who benefits from women not feeling beautiful?