Chapter 13: Micronutrients: Vitamins and Minerals Flashcards Preview

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Flashcards in Chapter 13: Micronutrients: Vitamins and Minerals Deck (36)
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1

What are Vitamins?

Vitamins are organic compounds needed in small amounts in the diet to help regulate body processes

2

If vitamins are missing what happens to enzyme reactions?

Enzyme reactions are slowed or stopped and body processes impaired if vitamins are missing

3

How do Scientists identify Vitamins?

Scientists gave vitamins names, letters, or numbers to identify them

4

What are Fat-Soluble Vitamins?

Have a nonpolar molecular structure and dissolve in fats and oils
- Include Vitamins A, D, E and K

5

What are Water-Soluble Vitamins?

are polar and dissolve in water and water-based liquids
- Include the B vitamins and Vitamin C

6

What are some examples of Fat-Soluble Vitamins?

1. Bile from the liver is needed for digestion
2. A surplus is stored in the liver and in fatty tissue for future use
3. They cannot be easily excreted once absorbed
4. Megadoses can build up to poisonous

7

What is Vitamin A (Fat-Soluble Vitamin A)?

- Aids in night vision
- Maintains healthy skin and internal lining of lungs and digestive tract
- Ensures proper immune system function
- Ensures production and regulation of hormones
- Breaks down bone for reshaping during growth

8

Vitamin A is found in 2 basic forms in food?

1. Retinol is the active form of Vitamin A and is found in liver, eggs, butter, milk and cheese
2. A precursor for retinol, found in orange and dark green fruits and vegetables is called Beta-Carotene

9

What is Vitamin D (Fat-Soluble Vitamin D)?

- Can be made by the body with the help of the Vitamin D precursors cholecalciferol and ergocalciferol
- Teams with other nutrients to regulate calcium levels and form bones and teeth
- Is available in butter, cream, egg yolks and fatty fish and by exposing the skin to sunlight

10

What is Vitamin E (Fat-Soluble Vitamin E)?

- An important antioxidant that quickly reacts with oxygen, preventing damage to body tissues
- Found in vegetable oils, whole grains, avocados, nuts, and seeds
- Not heat stable so foods that are fried have little vitamin E remaining

11

What is Vitamin K (Fat-Soluble Vitamin K)?

- Necessary for production of proteins involved in blood clotting
- Produced by bacteria in the intestines
- Found in liver and dark leafy greens

12

What are some examples of Water-Soluble Vitamins?

These vitamins cannot be stored in the body since they dissolve in water

13

Where are excess quantities of Water-Soluble Vitamins excreted?

Excess quantities are excreted in urine, making it impossible to receive toxic doses of water-soluble vitamins

14

What are B-Complex Vitamins (Water-Soluble B-Complex Vitamins?

1. Act as coenzymes in reaction throughout the body
2. Are found in leafy greens, legumes, pork, whole grains, eggs, fish and milk

15

What are The B-Complex Vitamins specializations?

1. Vitamin B1 helps nerve and muscle function
2. Vitamin B2 promotes healthy skin and eyesight

16

What are the functions of the B-Complex Vitamin?

- Vitamin B3 keeps the skin and nervous system healthy and promotes normal digestion
- Pantothenic Acid promotes growth and helps synthesize vital substances
- Biotin helps the body make fats and glycogen
- Vitamin B6 promotes healthy immune systems and helps make hemoglobin
- Folate helps cells divide to form new cells

17

What is Vitamin C (Water-Soluble Vitamin C)?

- Is called Ascorbic Acid
- Helps produce connective tissue
- Helps protect against infections
- Helps the body absorb iron and calcium
- Serves as an antioxidant
- Is found in citrus fruits, cantaloupe, tomatoes, strawberries, broccoli

18

What are Minerals?

Minerals have the simplest structure of all nutrients because they are elements

19

What are the 2 categories of Minerals?

1. Major Minerals: are needed in amounts of 100mg or more per day
2. Trace Minerals: are needed in amounts of less than 100mg per day

20

Every whole grain kernel consists of 3 parts, what are they?

1. Bran
2. Endosperm
3. Germ

21

Each part of whole grain kernel provides what?

provides different nutrients and other components that contribute to the heath promoting benefits of whole grains

22

Whole grain foods contain what?

Whole grain foods contain all of these parts in the same amounts of originally present processing

23

Refined grains are mainly composed of what?

Refined grains are mainly composed of only the endosperm portion of the grain

24

What does the milling process do?

It removes most of the bran and some germ, along with the majority of fibre, vitamins, minerals, antioxidants and phytochemicals

25

As much as 75% of phytochemicals (phytonutrients) are lost in what?

are lost in the refining process

26

What is Enrichment?

is the process of restoring some nutrients removed from refined grain products during processing

27

What Laws were passed to prevent deficiencies?

- 1930s: Naicin, thiamin, riboflavin and iron were first added to processed flour
-1996: Folic acid was first added to grain and cereal products

28

Grain Enrichment does not replace what?

Grain enrichment does not replace many of the nutrients found in whole grains

29

What is Fortification?

adding nutrients to food to correct a nutritional deficiency

30

What is a Fortificant?

A fortificant is the nutrient that is being added to the food