1
Q
What are the Six Classes of Nutrients?
A
Macronutrients (Carbs, Fats, Proteins) and Micronutrients (Vitamins, Minerals, Water)
1
Q
What is Nutrition?
A
Science of how living things use food through chemical processes.
2
Q
What Nutrient is this: it’s the main source of energy with 4 kcal/g. The brain and blood need it, it helps digestion, and prevents consipation.
A
It’s Carbohydrates
3
Q
What Nutrient is this: a concentrated source of energy at 9 kcal/g. It builds cell membranes, makes hormones, helps absorb vitamins, and provides insulation and protection.
A
It would be Fats/Lipids
4
Q
What Nutrient is this: it can be used for energy, at 4kcal/g, but it often is not. It helps build and repair body tissues, makes enzymes, hormones and antibodies.
A
That’s right, it’s Protein
5
Q
What Nutrient is this: they control metabolism, help energy production, make collagen and boost immunity.
A
Those would be Vitamins
6
Q
What Nutrient is this: they build bones, carry oxygen, and balance fluids.
A
Those are Minerals
7
Q
Why is water important?
A
It acts as a solvent, controls body temp, moves nutrients, lubricates joints. It makes up 60% of body weight.
8
Q
What are Dietary Reference Intakes (DRIs) used for?
A
Plan healthy diets and check if someone is getting too little or too much for their age and life stage.
9
Q
What are the Four DRI numbers?
A
EAR, RDA, AI, UL
10
Q
To figure out the average need of something for 50% of healthy people you would use ______
A
EAR
11
Q
To figure out the safe amount of something for almost everyone you would use _____
A
RDA
12
Q
When the science isn’t strong enough for EAR/RDA, you would use _____
A
AI
13
Q
To figure out the highest amount of something that can be consumed without causing harm you would use a _____
A
UL
14
Q
What are the Three Main Functions of the Digestive System?
A
Digestion, Absorption, and Excretion
15
Q
How long is the GI tract and how long does food take to pass through?
A
10m long, 24-72 hours
16
Q
What factors affect the digestive system?
A
Diet, Physical activity, emotions, medications, and illness.
17
Q
What is this: Moistens food, lubricates, and protects the GI tract lining from acid and enzymes.
A
That is MUCUS
18
Q
What is this: proteins that speed up (catalyze) the chemical breakdown of nutrients.
A
Those are ENZYMES
19
Q
What happens in the mouth?
A
Mechanical Digestion: Chewing
Chemical Digestion: saliva contains SALIVARY AMYLASE (breaks down starch to sugars) and LINGUAL LIPASE (starts fat breakdown)
Food is mixed with saliva to form a Bolus
20
Q
What is the role of the Pharynx and epiglottis during swallowing?
A
Pharynx: shared pathway for food and air
Epiglottis: cartilage flap that closes over the trachea (windpipe) during swallowing so food goes into the esophagus, not the lungs.
21
Q
What is Peristalisis?
A
Wave-like contracting of smooth muscle that push food through the GI tract (starts in the esophagus).
22
Q
What enzyme is found in the stomach?
A
Pepsin, begins protein digestion
23
Q
What are some key features of the Stomach? (4)
A
- It’s very acidic, due to Hydrochloric acid
- it has three layers to mix food into chyme
- mucus and gastric juices protect the lining from self-digestion.
- Parietal cells secrete HCL and Intrinsic Factor (needed for b12 absorption)
24
Why is the small intestine the most important organ for absorption? (2)
- Has enormous surface area due to: circular folds, villi, and microvilli )brush border)
- Nutrients are absorbed into blood capillaries or lacteals (lymph vessels) only one cell layer away
25
How long is the Small Intestine and what are it's parts?
6 meters long
- Duodenum, Jejunum, Ileum
26
What are the main absorption roles of the Duodenum?
Chemical Digestion + absorption of Cl, Fe, Ca, Mg, sugars and amino acids
27
What are the main absorption roles of the Jejunum?
Major absorption site (sugars, amino acids, most water-soluble and fat-soluble vitamins)
28
What are the main absorption roles of the Ileum?
Final absorption of bile salts, B12, Na, and K
29
What are the Three accessory organs that help the small intestine?
Liver, Gallbladder, and Pancreas
30
What accessory organ is this: Produces bile, stores/produces nutrients, and helps regulate blood glucose.
It's the LIVER
31
What accessory organ is this: Stores bile and releases it into the duodenum when triggered by the CCK Hormone.
It's the GALLBLADDER
32
What accessory organ is this: Secretes Bicarbonate to neutralize acidic chyme, releases enzymes (pancreatic amylase, lipase, trypsin and chymotrypsin), and releases Insulin and Glucagon Hormones.
It's the PANCREAS
33
What are the main roles of the Large Intestine? (4)
- Absorbs water, Na and K
- Turns chyme into Feces
- Houses the Gut Microbiome
- Allows bacteria to grow and produce gas
34
What is dysbiosis and why does it matter?
Dysbiosis = imbalance of gut bacteria
Linked to: IBD (Crohn’s disease, ulcerative colitis), celiac disease, obesity, diabetes, heart disease, asthma, and some neurological issues
35
Key digestive enzymes – location and what they break down
Salivary amylase – Mouth – Starch → sugars
Lingual lipase – Mouth – Fats
Pepsin – Stomach – Proteins
Pancreatic amylase – Small intestine – Starch → sugars
Trypsin / Chymotrypsin – Small intestine – Proteins → amino acids
Lipases – Small intestine – Fats → fatty acids
36
What is GERD and what causes it?
GERD (Gastroesophageal Reflux Disease / heartburn): stomach acid flows back into esophagus because the lower esophageal sphincter is weak.
Triggers: large/spicy/fatty meals, garlic, onions, mint, lying down after eating, smoking, alcohol.
Complications: ulcers, bleeding, esophageal cancer.
37
What causes peptic ulcers?
Erosion of the mucosa by acid.
Main causes:
- H. pylori bacteria
- Long-term use of aspirin or NSAIDs
- Severe GERD
38
Name two alternate feeding methods when someone cannot eat normally.
Enteral (tube) feeding: used when GI tract still works
Parenteral nutrition: IV feeding directly into bloodstream (used when GI tract does not work)
39
What are the two Hormone Triggers?
CCK (cholecystokinin) triggers gallbladder to release bile and slows stomach emptying.
Secretin triggers pancreas to release bicarbonate.
40
Is water a Micronutrient?
Yes, but it doesn't provide energy.
41
Why is water Important and what does it do in the body? (5)
- Aids digestion, absorption and excretion
- Forms blood (90% water)
- Transports nutrients, O2, Hormones, CO2 and waste
- Maintains intercellular and extracellular fluid
- Lubricates joints, eyes, spinal cord
42
Where is water found in the body? (4)
Blood - 90%
Muscle - 75%
Bone- 25%
Adipose (fat) tissue - 10%
43
How is water distributed inside the body? (2)
2/3 is Intercellular Fluid (inside cells)
1/3 is Extracellular Fluid (blood plasma, lymph, interstitial fluid between cells).
44
How does water move and get absorbed in the body?
Osmosis (Moves from high to low concentration of dissolved substances)
45
What is this called: The body keeps water amount consistent (homeostasis). Intake=Outake
This is called Water Balance
46
How does the body know it needs water?
Thirst is triggered by low blood water or dry mouth, but it lags (you are already dehydrated by the time you realize your thirsty).
47
What is the role of the Kidneys in Water Balance?
Kidneys filter blood, keep balance of water/salts, and remove wastes.
high solute -> high Antidiuretic Hormone (ADH) -> Kidneys reabsorb water -> less urine.
48
What is this called: Body water drops enough to lower blood volume.
DEHYDRATION
49
What level of Dehydration causes death?
10 - 20%
50
What is Water Intoxication (overhydration)?
Too much water lowers blood sodium (hyponatremia). Water moves into cells by osmosis, causing swelling.
51
What are the Principal Electrolytes? (3)
Sodium, Potassium, and Chloride (Charged ions in body fluids)
52
What are the main functions of Electrolytes?
They regulate fluid balance, nerve signals, and muscle contractions.
53
How do Electrolytes regulate fluid balance between cells? (3 examples)
Water moves by Osmosis to areas of high solute concentration to keep all body fluids in balance.
- Intracellular Fluid (ICF): High K, Low Na, High Protein
- Extracellular Fluid (ECF): High Na + Cl, Low K, Low Protein
- Sodium-Potassium ATPase Pump: Pumps Na out, and K in, to create an ATP generating Gradient
54
What Electrolyte is this: It's the main ECF cation, controls ECF volume and blood pressure (Raises BP), helps osmotic balance and verve/muscle function.
That's SODIUM
55
What Electrolyte is this: It's the main ICF cation, important for nerve transition, muscle contraction, fluid balance (counters Na effects on BP)
That's POTASSIUM
56
What Electrolyte is this: It's the main ECF anion, pairs with Na, osmotic/fluid balance, part of stomach acid.
That's CHLORIDE
57
What causes Electrolyte deficiency and what are it's symptoms?
Caused by heavy sweating, diarrhea, vomiting, kidney problems, diuretics, medications, poor diet, or starvation.
Symptoms: muscle cramps, irregular heartbeat, confusion, constipation, poor appetite, acid-base imbalance. Severe cases can cause sudden death.
58
What happens when you have too much of an electrolyte? (2)
- Hyperkalemia (high K⁺): rare with healthy kidneys; caused by excess supplements or kidney failure → irregular heartbeat → death. Never take K⁺ supplements unless prescribed.
- Hypernatremia (high Na⁺): chronic high intake raises blood pressure (hypertension); increases calcium loss → higher osteoporosis risk.
59
What is blood pressure and what do electrolyte's have to do with it?
- Force of blood against artery walls (measured as systolic/diastolic mm Hg; normal ≈ 120/80).
- Hypertension (≥130/80 mm Hg) is the “silent killer” — affects 1 in 4 Canadians and raises cardiovascular disease risk.
High Na⁺ increases ECF volume → higher BP. Low BP reduces CVD risk.
60
How does potassium effect hypertension?
Reverses the effects of Sodium on BP
61
What are Carbohydrates made up of?
Carbon, Hydrogen, and Oxygen.
62
How much energy do Carbs provide?
4kcal/g, can be unrefined (Whole Grains) or refined (Nutrients lost).
63
What type of Carb is this: Simple sugars (Glucose, Fructose, Galactose)
It's a Monosaccharide
64
What type of Carb is this: Two simple sugars (Sucrose, Lactose, Maltose)
It's a Disaccharide
65
What type of Carb is this: short chains (3-10)
It's an Oligosaccharide
66
What type of Carb is this: Long chains (Glycogen, Starch, Fiber)
It's a Polysaccharide
67
Where and How does Carbohydrate digestion start?
Starts in the mouth (salivary amylase), Main site is the Small Intestine.
68
What happens to Starch in the Small Intestine? (2)
- Pancreatic Amylase breaks down Starch
- Brush Border enzymes on villi break down Disaccharides.
69
How are Monosaccharides absorbed?
- Absorbed into the bloodstream via capillaries, into the hepatic portal vein, and then to the liver.
- Fructose and Galactose convert to Glucose in the Liver
70
What happens to undigested carbs?
Undigested carbs (fiber, resistant starch, some oligosaccharides) go to the Large Intestine and are fermented by bacteria into short-chain fatty acids and gas.
71
What are the daily carbohydrate needs?
- Minimum: 130g/day (for brain function)
- 45-65% of daily energy should come from carbs
- No more than 10% from refined sugars
72
What is the adequate Fiber Intake for Men and Women? (2)
25g (woman), 38g (men)
73
What foods have Carbohydates?
Fruit/Veg, Grains, Dairy, Meat
74
How do you calculate % energy from carbs?
1) Determine Total Daily Energy (kcal) and Grams
2) Energy from carbs = g Carbs x 4 kcal/g
3) % = (Energy from carbs / total) x 100
75
What is this: Indigestible Carbs that promote gut health.
It's FIBER
76
Is this SOLUBLE or UNSOLUBLE fiber: Dissolves in water, forms gel, slows nutrient absorption.
Soluble: found in oats, apples, beans, seaweed, flaxseed (pectin, gums, some hemicellulose.)
77
Is this SOLUBLE or UNSOLUBLE fiber: Doesn't dissolve, bulks stool.
Insoluble: found in wheat/rye bran, broccoli, peels, chia/flax seeds (cell walls, some hemicellulose, lignins.)
78
What is Resistant Starch?
Acts like fiber, doesn't get digested in the Small Intestine. Found in: legumes, potato/rice/pasta, oats, barley.
79
What are the benefits of a high-fiber diet?
Relieves/prevents constipation, hemorrhoids, diverticulosis, diverticulitis, and decreases colon cancer risk.
80
What is this: Indigestible carbs that feed good gut bacteria. Lower pH, inhibit bad bacteria.
It's PREBIOTICS
81
What is this: Live good bacteria added to gut. Temporary effect. Helps with diarrhea, constipation, IBS, IBD.
It's PROBIOTICS
82
What condition is this: Chronic high blood glucose due to insulin issues.
It's DIABETES
83
What condition is this: Angry when hungry due to low blood glucose.
It's HANGRY
84
What condition is this: Tooth decay from bacteria in mouth (too much sugar).
It's DENTAL CARIES
85
What condition is this: Fermentable Oligo-, Di-, Mono-, and Polyols. Contribute to IBS.
It's FODMAP
86
What condition is this: Autoimmune (1%), triggered by gluten. Causes villi to flatten, reducing nutrient absorption.
It's CELIAC DISEASE
87
What are Lipids/Fats?
It's a broad chemical family including Fatty Acids, Triglycerides, Phospholipids, and Sterols.
88
How much energy do Lipids provide?
9 kcal/g (more energy-dense than carbs or proteins)
89
What are the main roles of Lipids in the body? (6)
- Energy Storage
- Insulation
- Organ Cushioning
- Nerve Insulation (myelin)
- Hormone Production
- Cell Membrane Structure
90
What do Canadians get >35% of their calories from?
Fats
91
What are common dietary sources of fat?
Avocados, Nuts, Oils, Butter, Dairy, Fast Food, Baked Goods, Snack Foods.
92
What are Fatty Acids?
The basic building blocks of Lipids
Carbon chains with a carboxyl group at one end and a methyl group at the other end.
93
What fatty acid is this (by chain length): 2–7 carbons, water-soluble
Short Chain
94
What fatty acid is this (by chain length): 8–12 carbons, water-soluble
Medium Chain
95
What fatty acid is this (by chain length): >12 carbons, not water-soluble
Long Chain
96
What fatty acid is this (by saturation): no double bonds, solid at room temp
Saturated
97
What fatty acid is this (by saturation): have double bonds, liquid at room temp
Unsaturated
98
What are the Two classifications of Unsaturated Fatty Acids?
– Monounsaturated: 1 double bond
– Polyunsaturated: 2+ double bonds
99
What are the effects of Monosaturated Fats?
Lower blood cholesterol, reduce heart disease risk.
Examples: olive oil, avocados, nuts, seeds.
100
What are the effects of Polyunsaturated Fats?
Improve blood cholesterol, reduce type 2 diabetes & blood pressure.
Include omega-3 (anti-inflammatory, brain health) and omega-6.
101
What are the Health effects of saturated fats?
Increase cardiovascular disease and cancer risk.
Sources: animal/dairy, tropical oils.
102
What are the Health effects of trans fats?
Increase blood cholesterol and heart disease (many banned).
103
Can the body make omega-3 and omega-6?
No – must be eaten (essential fatty acids).
104
What is this Lipid Structure: Most common dietary fat (E-shaped). Glycerol + 3 fatty acids. Affects food taste/texture.
These are Triglycerides
105
What is this Lipid Structure: Glycerol + 2 fatty acids + phosphate group. Amphipathic (fat-soluble + water-soluble sides). Form cell membrane bilayers & act as emulsifiers.
These are Phospholipids
106
What is this Lipid Structure: Found in animals. 90% in cell membranes. Used to make vitamin D, estrogen, testosterone. Produced by liver (not essential in diet).
These are Sterols (E.g.. Cholesterol)
107
Where does Lipid Digestion start?
Mouth (Lingual Lipase) and Small Intestine (Pancreatic Lipase)
108
What are the key steps in Lipid digestion/absorption? (4)
1) Bile emulsifies fats into smaller droplets
2) Pancreatic lipase breaks triglycerides → fatty acids, monoglycerides, cholesterol
3) Form micelles (fat-soluble center surrounded by bile)
4) Absorbed into mucosal cells by simple diffusion
109
How are Short/Medium Chain Fatty Acids absorbed?
Water-soluble → directly into bloodstream
110
How are Long Chain Fatty Acids absorbed?
Packaged into chylomicrons for transport
111
What Lipoprotein is this: Deliver dietary triglycerides from small intestine to body cells (via lymph → blood). Broken down by lipoprotein lipase.
These are Chylomicrons
112
What Lipoprotein is this: Made in liver. Delivers triglycerides to body cells. Becomes IDL after triglyceride release.
This is Very Low Density Lipoprotein (VLDL)
113
What Lipoprotein is this: Transitional form from VLDL. Goes to liver or becomes LDL.
Intermediate Density Lipoprotein (IDL)
114
What Lipoprotein is this: Delivers cholesterol to cells via LDL receptors. High levels linked to heart disease.
Low Density Lipoprotein (LDL)
115
What Lipoprotein is this: Picks up excess cholesterol from cells and returns it to liver. Protects against heart disease.
High Density Lipoprotein (HDL)
116
What is the main role of the liver in Lipid Metabolism?
Major lipid producer. Processes remnants, makes VLDL/cholesterol/bile from excess carbs/proteins/fat.
117
What % of the human body is protein?
15%
118
What is the average protein intake in the Canadian diet (% of calories) compared to the AMDR?
17% of calories (above the AMDR)
119
What are the main sources of Protein in the Canadian diet?
Milk products, meat, eggs and poultry, nuts and seeds, fish/shellfish, and legumes
120
Compare animal vs plant protein (nutrients & health effects)
* Animal: B-vitamins, minerals, often higher in saturated fat & cholesterol
* Plant: Fiber, unsaturated fats, higher in iron/zinc/calcium; soy protein lowers blood cholesterol
121
What are Amino Acids?
The building blocks of proteins (around 20 found in proteins)
122
What is the basic structure of an amino acid?
Central carbon attached to:
* Hydrogen atom
* Amino group (–NH₂)
* Acid group (–COOH)
* Unique side chain (R-group)
123
Elements in proteins?
Carbon, Hydrogen, Oxygen, and Nitrogen
124
What type of Amino Acid are these (essential/nonessential): histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine (HILLMPTTV)
These are essential amino acids, cannot be made in the body, must be eaten
125
What type of Amino Acid are these (essential/nonessential): alanine, asparagine, aspartic acid, glutamic acid, glutamine, glycine, proline, serine (AAAGGGPS)
Non-essential, can be made in the body
126
What are conditionally essential amino acids?
Usually non-essential but become essential during illness, stress, prematurity, or metabolic issues: arginine, cysteine, tyrosine, glutamine, glycine, proline, serine (ACTGGPS)
127
What is transamination?
Process to make non-essential amino acids by transferring an amino group from one amino acid to a carbon compound
128
How do amino acids form proteins?
Link via peptide bonds → dipeptide (2), tripeptide (3), polypeptide (many)
129
What determines a protein’s 3D shape?
1) Order/sequence of amino acids
2) Chemical properties of side chains (attractions/repulsions)
3) Interactions with water (hydrophilic inside or outside)
130
Why is protein shape important?
Shape determines function
131
Example of how a single amino acid change affects protein function?
Sickle cell anemia: one amino acid change alters hemoglobin shape → causes red blood cell ruptures & blockages
132
What is denaturation?
Loss of protein’s 3D shape (without breaking peptide bonds) — often caused by heat, acid, etc. Digestive enzymes denature proteins to aid digestion.
133
Outline protein digestion from mouth to small intestine.
* Mouth: Mechanical (chewing)
* Stomach: HCl denatures proteins; Pepsin begins breakdown into polypeptides
* Small intestine: Pancreatic enzymes break polypeptides; Brush border enzymes finish → single amino acids
134
What is the Final breakdown products of proteins?
Proteins → Polypeptides → Di/Tripeptides → Single amino acids
135
Where and how are amino acids absorbed?
Primarily in small intestine mucosal cells via specific active transport systems
136
What happens to amino acids after absorption?
Pass into blood → travel to liver → liver regulates distribution to body cells
137
What is amino acid competition?
Amino acids with similar structures share transport systems and can compete; excess of one can impair absorption of others (common with high-dose supplements)
138
How do food allergies relate to protein digestion?
Occur when incompletely digested proteins/large peptides are absorbed intact → immune system treats them as foreign
139
What is the amino acid pool?
All available amino acids in body tissues/fluids (from diet + breakdown of body proteins)
140
What is protein turnover?
Continuous breakdown (catabolism) and resynthesis (anabolism) of body proteins — rate varies by protein type
141
How are proteins synthesized?
Amino acids combine in precise order using DNA genetic code:
Transcription (DNA → mRNA) → Translation (mRNA → tRNA delivers amino acids → polypeptide)
142
What happens to excess amino acids for energy?
Deamination (remove amino group → ammonia) → carbon skeleton used for glucose, acetyl-CoA (ATP), or fatty acids (stored as triglycerides)
143
Major functions of proteins?
* Structural (collagen, keratin, cell membranes)
* Enzymes (speed reactions)
* Transport (hemoglobin, lipoproteins)
* Protection (antibodies, clotting, skin barrier)
* Hormones (insulin, glucagon)
* Fluid balance (maintain osmotic pressure)
* Acid-base balance (bind/release H⁺)
144
What is Protein-Energy Malnutrition (PEM)?
Conditions from protein deficiency, energy deficiency, or both
145
What is Kwashiorkor?
Primarily protein deficiency (common in young children after weaning)
146
What is Marasmus?
Severe energy deficiency (“wasting away”)
147
Risks of long-term high-protein diets?
May affect kidney function (high urea), bone health (calcium loss), kidney stones, heart disease/cancer risk
148
What are the methods to determine protein requirements?
* Nitrogen balance studies (intake = output)
* Indicator Amino Acid Oxidation (IAAO) — uses labeled amino acid; measured in breath
149
What is the Recommended protein intake (AMDR & RDA)?
* AMDR: 10–35% of total calories from protein
* RDA: 0.8 g/kg body weight/day (adults); higher for infants/children
150
What are some key facts about Water-Soluble Vitamins? (3)
- Depend on energy-requiring transport to cells
- Most get bound to blood proteins for transport
- Easily excreted in urine (not stored)
151
What are the functions of Vitamin B6? (4)
- Co-enzyme for Transamination and Deamination in proteins, and Carb/Fat metabolism.
- Required to make Hemoglobin
- Aids White Blood Cell creation
- Forms Myelin Sheaths for nerve transition
152
Where can you get Vitamin B6 in diet?
Chicken, Fish, Liver, Whole Grains
153
What happens when you are B6 Deficient? (4)
- Neurological Symptoms
- Anemia
- Immune Deficiency
- Elevated Heart Disease risk
154
What are the functions of Vitamin B12?
- Absorption of Iron
- Myelin Sheath Creation
155
Where can you get B12 in diet?
Animal products
156
What happens when you are B12 Deficient? (1)
Causes Pernicious Anemia (resistant to Iron)
157
What are some functions of Vitamin B1 (Thiamine)?
- Converts Carbs into energy (ATP_
- Nerve Function/Neurotransmitter Production
- Muscle Contraction
158
Where an you get Thiamine (B1) in the Diet?
Whole Grains, Pork, Legumes, nuts, Peas, Fortified Cereals
159
What happens when you are Thiamine (B1) Deficient?
Causes Beriberi: which comes with heart failure/edema, Neuropathy and Weakness
160
What are some key functions of Vitamin B2 (Riboflavin)?
- Forms co-enzymes for energy production from Macronutrients
- Supports skin, eyes, and antioxidant activity
- Helps activate other B vitamins
161
Where can you get Riboflavin (B2) in the diet?
Dairy (Milk, Yogurt), Eggs, Lean Meats, Leafy Greens, Mushrooms, Fortified Foods.
162
What happens when you are Riboflavin (B2) Deficient?
Ariboflavinosis: Cracked lips, mouth sores, sore throat, inflamed tongue, skin issues, eye problems.
163
What are some key functions of Vitamin B3 (Niacin)? (4)
- Forms NAD/NADP coenzymes for energy metabolism
- DNA repair
- Over 400 enzymatic reactions
- Supports cholesterol balance and cell signaling
164
Where do you get Niacin (B3) in the diet?
Meat, poultry, fish, peanuts, whole grains, fortified foods.
The body can make some from Tryptophan.
165
What happens when you are Niacin (B3) Deficient?
Pellagra ("4 D's"): Dermatitis, Diarrhea, Dementia, Death.
166
What are the functions of B5 (Pantothenic Acid)?
- Coenzyme
- Essential for metabolizing Macronutrients into energy
- Supports hormone and cholesterol synthesis
167
Where can you get Pantothenic Acid (B5) in the diet?
Widely available in meats, eggs, avocados, whole grains, legumes, and broccoli
168
What happens when you are Pantothenic Acid (B5) Deficient?
It is very rare: leads to fatigue, irritability, numbness/tingling in extremities, digestive issues.
169
What are the main functions of B7 (Biotin)? (3)
- Coenzyme
- Helps metabolize Macronutrients
- Supports healthy hair, skin, and nails
170
Where can you get Biotin (B7) in the diet?
Eggs, nuts, seeds, liver, sweet potatoes, spinach, avocados. Gut bacteria produce some.
171
What happens when you are Biotin (B5) Deficient?
Rare: Can be caused from raw egg whites/antibiotics
- Hair loss, skin rash, neurological symptoms.
172
What are the main functions of Vitamin B9 (Folate/Folic Acid)?
- Essential for DNA synthesis, repair, and cell division
- Supports red blood cell formation and neural tube development in pregnancy
173
Where can you get Folate/Folic Acid (B9) in the diet?
Leafy greens, legumes, citrus fruits, fortified foods, synthetic Folic Acid in supplements.
174
What happens when you are Folate/Folic Acid (B9) Deficient?
Megaloblastic anemia, fatigue, causes neural tube defects in pregnancy.
175
What are some functions of Vitamin C (Asorbic Acid/Absorbate)?
- Acts as an Antioxidant
- Supports the Immune system
- Coenzyme
- Maintains collagen
176
Where can you get Asorbic Acid/Ascorbate (Vitamin C) in the diet?
Citrus Fruits, Fruits and Veg
177
What happens when you are Asorbic Acid/Absorbate (Vitamin C) Deficient?
Causes Scurvy: Poor collagen maintenance (Bleeding gums, easily bruising, weakened blood vessels)
178
What are some key facts about Fat-Soluble Vitamins?
- Require bile and dietary fat for absorption
- Transported through the Lymphatic System (Via Chylomicrons)
- Can be stored in the body tissues (Liver/Adipose Fat)
179
What are some key functions of Vitamin A? (3)
- Essential for night vision
- Supports Cell Maturation (specialization)
- Acts as an Anti-Infective Vitamin
180
Where do you get Vitamin A?
- From Retinoids: Retinol, Retinal, Retinoic Acid
- Carotenoids (Pro-Vitamin A): from bright coloured fruits and leafy greens.
181
How is Vitamin A absorbed?
- Absorbed with dietary fats and micelles
- Carotenoids are converted to Retinoids in Mucosal cells
182
What are Deficiency/Toxicity symptoms of Vitamin A
Deficiency: Sight problems
Toxicity: Liver disease increases
183
What are some key functions of Vitamin D? (2)
- Maintains normal blood levels of calcium and phosphorus
- Support bone growth and health
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Where is Vitamin D found?
Fatty Fish, Fortified Milk, Eggs, Sun Exposure
185
How is Vitamin D absorbed?
- It is inactive when first consumed
- OH is added in the liver
- OH is added in the kidneys
- Then it binds to Vitamin D Receptors in Bones, Intestines, and Kidneys.
186
What are Deficiency symptoms of Vitamin D?
Causes Rickets in children: Weak bones, bone deformities, incomplete bone development.
187
What are the key functions of Vitamin E (Tocopherol)?
- Antioxidant properties
188
Where is Vitamin E found?
- Nuts/Seeds, Oils, Veg
- Main form used in the body is called Alpha-Tocopherol
189
How is Vitamin E absorbed?
Depends o fat absorption (Incorporated into Chylomicrons)
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What are deficiency comes with Vitamin E
Vary rare: Causes liver/Gall Bladder disease.
191
What are some key functions of Vitamin K?
Essential for blood coagulation
192
Where can you get Vitamin K?
Produced by gut bacteria in adults (Babies get a shot because they cannot create it themselves)
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What are deficiency symptoms of Vitamin K?
Abnormal blood coagulation
194
What is the most abundant mineral (1-2% of body weight), and 99% in bone/teeth.
Calcium
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How is Calcium absorbed?
Absorbed by active transport (depends on the active form of vitamin D) and passive diffusion
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What are the Functions of Calcium in the body? (5)
- Bone Structure
- Nerve Transmitting
- Muscle Contraction
- Blood Clotting
- Hormone Release
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What symptoms occur with Calcium Deficiency and Toxicity?
Deficiency: ↑ osteoporosis risk (especially low intake in youth/adulthood).
Toxicity: kidney stones; reduces absorption of iron, zinc, magnesium.
198
What mineral is 1% of the body weight, 85% in bones/teeth, but is better absorbed than Calcium?
Phosphorus
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What are the Functions of Phosphorus in the body? (2)
- Bone Structure
- Cell Regulation
200
What symptoms occur with Phosphorus Deficiency and Toxicity?
Deficiency: bone loss, weakness.
Toxicity: rare; bone breakdown.
201
What mineral is 50-60% in bone, found inside the cell, and involved in over 300 enzyme reactions?
Magnesium
202
What are the Functions of Magnesium in the body? (2)
- Regulates Calcium Homeostasis
- Needed for vitamin D activation
- Making Hormones
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What symptoms occur with Magnesium Deficiency and Toxicity?
Deficiency: Occurs with malnutrition, kidney disease, gastrointestinal disease, or chronic alcohol use.
Toxicity: Occurs in older adults or those with impaired kidney function; characterized by nausea, vomiting, low blood pressure, and cardiovascular changes.
204
What are Trace Elements?
- Minerals required in very small amounts everyday (< 100mg/day)
- Difficult to study
- Key concern: Rate of bioavailability (how much is actually absorbed and used).
205
What Trace Element is needed to make hemoglobin, and increases energy?
Iron
206
What are the two forms of Dietary Iron?
- Heme iron (animal products: meat, poultry, fish – more efficiently absorbed)
- Non-Heme iron (plant products: leafy green vegetables, legumes, whole and enriched grains; also from iron cookware).
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How is Iron absorbed in the body?
- Occurs in Intestinal Mucosal Cells
- Heme binds to receptors on mucosal cell surface
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What Vitamin improves non-heme iron absorption by keeping iron in the ferrous form?
Vitamin C
209
What is Iron Deficiency?
- Iron-Deficiency Anemia (blood cells cannot deliver enough oxygen)
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What are symptoms of Iron Deficiency?
Fatigue, weakness, headaches, decreased work capacity, inability to maintain body temperature in cold, behavior changes, decreased resistance to infection, adverse pregnancy outcomes, impaired infant development, and pica (craving/eating non-food items: clay, ice, paste, laundry starch, paint chips, ashes).
211
What is Iron Toxicity?
- Upper limit = 45 mg/day
- Poisoning can cause death
- Overload accumulates in tissues
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What Trace Element is necessary for over 300 different enzymes, most abundant intracellularly, and is better absorbed through animal sources than plant sources?
Zinc
213
What are the functions of Zinc in the body?
Helps treat colds, prevents aging effects, improves immune function, enhances fertility, needed for enzyme functions, protein synthesis, vitamin and hormone function.
214
Who is most vulnerable to Zinc Deficiency?
Vegetarians, vegans may be 50% more vulnerable due to lower bioavailability from plant sources.
215
What Trace Element is present in almost all soil, water, plants and animals, and is important in dental health?
Fluoride
216
What are the most common sources of Fluoride?
Fluoridated water, tea, marine fish eaten with bones, and topical toothpaste.
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How is Fluoride absorbed in the body?
80-90% of ingested Fluoride is absorbed, it's reduced when taken with milk or other high calcium foods.
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What is the function of Fluoride in the body?
Makes tooth enamel more resistant to the acid that causes tooth decay.
219
220
How is caffeine absorbed, processed, and what are its main effects?
Absorbed in stomach/small intestine → brain; half-life 4–6 hrs; diuretic; ↑ alertness/performance but excess → anxiety, insomnia, ↓ calcium, heart issues.
221
What are caffeine intake recommendations and key warnings?
~400 mg/day (≤300 mg pregnancy); avoid mixing with alcohol; excess → health risks & withdrawal symptoms.
222
What is alcohol and how does it behave in the body?
Ethanol; 7 kcal/g; CNS depressant; absorbed in GI tract (faster empty stomach); peaks ~1 hr; distributed via blood.
223
How is alcohol metabolized and eliminated?
90% liver → acetaldehyde → acetate → CO2 + water; 5% urine, 5% breath; cannot be stored.
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What are the major risks of alcohol use?
Short-term: poisoning, dehydration, blackouts; Long-term: liver disease, cancer, heart disease, malnutrition; no health benefits.
225
What defines binge drinking and who should avoid alcohol?
≥5 drinks at once; avoid if pregnant, youth, driving, or on meds.
226
What is fitness and how does exercise affect the body?
Ability to perform activity; exercise ↑ heart strength, stroke volume, VO2 max; ↓ resting HR; builds muscle (hypertrophy).
227
What are the main energy systems for exercise?
0–15 sec: ATP/creatine phosphate; 15 sec–2 min: anaerobic (2 ATP); >2 min: aerobic (36 ATP).
228
What causes fatigue during intense exercise and how does training help?
Glycogen depletion (“bonking”); training ↑ glycogen storage & fat use → better endurance.
229
Why is hydration critical during exercise?
Regulates temp, delivers nutrients, removes waste; dehydration ↓ performance; >60 min exercise → add carbs/electrolytes.
230
What are key nutrition and risks during pregnancy?
↑ energy (350–450 kcal later); need folate, iron, vitamin D; avoid unpasteurized/high-risk foods; risks: hypertension, diabetes, anemia.
231
What are infant feeding guidelines?
Breastfeed to 6 months (+ vitamin D); then add iron-rich foods; no solids before 6 months.
232
What influences growth and adolescent needs?
Genetics, diet, environment; puberty = rapid growth; youth need ≥60 min/day activity + limited screen time.
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What defines foodborne illness and its causes?
Illness from pathogens/toxins; infection (organism grows) vs intoxication (toxin eaten); symptoms GI distress → severe cases possible.
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What are common foodborne pathogens and prevention methods?
Pathogens: Salmonella, E. coli, Listeria, Norovirus; Prevention: wash hands, cook thoroughly, refrigerate, avoid cross-contamination, use pasteurized foods.
Nutrition 120
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