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Vitamins Minerals Water Fibre Vitamins Facts about vitamins • __________ nutrient (carbon-containing) • Require in ______ amounts • Assist body in performing several important processes – ________, ____________, maintenance of ________. Facts about vitamins • Regulate _________ that occur in metabolism • Most come from ________ ____ ____________ (except for Vitamin D – sunlight & added to milk) • Vitamin groupings – A, B, C, D, E, & K in addition to thiamine and riboflavin Facts about vitamins • __________ of vitamins can block one or more specific ___________ reactions in a cell. This may ________ metabolic balance within a cell and entire body • Vitamins facilitate energy ________ • Vitamins are important in the _________ of bone and tissue Water-soluble vitamins • Vitamins C & B-complex • Dissolve in ________ (do not ___________ fresh vegetables to have maximum amount of vitamins steam rather than boil to retain nutritional content) • Absorbed _________ into the bloodstream Water-soluble vitamins • Not readily ________ in tissues excess eliminated during urination • Seldom reach _______ levels Vitamin B • Act as a ____________ (a small molecule that works with an enzyme to promote the enzyme’s activity) • Help the body to use _______ ▫ 5 B vitamins (thiamin, riboflavion, niacin, panothenic acid, & biotin) participate in _________ of _________ from carbohydrate, fat & protein Vitamin B • Act as “__________” • Vitamin B deficiency ▫ Every _____ is affected ▫ Lack of __________ ▫ Symptoms: nausea, severe exhaustion, irritability, depression, loss of appetite and weight, and more Vitamin C • Helps specific __________ perform their jobs (i.e. the enzymes involved in formation and maintenance of the tissue protein collagen) ▫ ___________ – forms the base for all of the _____________ tissues in the body; bones, teeth, skins & tendons; also forms scar tissue) • Acts as an ____________ protects substances found in foods and in the body from ____________ Vitamin C • Helps the body to _______ & use ________ • Vitamin C deficiency ▫ ________ – results from breakdown of collagen ▫ Symptoms: loss of appetite, growth cessation, tenderness to touch, bleeding gums, anemia • Sources: grapefruit, oranges, sweet red pepper, green pepper broccoli (cooked) Fat-soluble vitamins • Fat or lipid soluble vitamins – ___, ___, ___, & ___ • Excess stored in _______ or other lipids in fatty tissue • Consume too much which results in ____________ in body = _________ Vitamin A • Of the three active forms in the body, _______ (stored in liver), is the most common • Roles in _______, immune defences, maintenance of body linings and skin, bone and body growth, normal cell development, & reproduction • Deficiency: Night ________ (slow recovery of vision after exposure to flashes of bright light at night) Vitamin A • Richest sources are _______ and fish oil, but milk and milk products and fortified cereals are good sources • Plants contain no ________ vitamin A – many vegetables and fruits contain the vitamin A __________ (compounds that can be converted into active vitamins), beta-carotene. Vitamin D • Interact with other ________ and _________ to absorb & maintain blood calcium & phosphorus levels for bone ________. • Stimulates ___________ of cells, including cells of the ___________ system • Aids in bone __________ • The “_________” vitamin Vitamin D • Most potentially ________ of all vitamins • Chronic __________ of excesses may be directly toxic to bones, kidneys, brain, nerves, & heart & arteries • Vitamin D deficiency ▫ _________ – children develop bowed legs because leg bones are too weak to support body weight & protruding belly because of lax abdominal muscles ▫ ____________ – bones become soft & flexible (adults) ▫ ____________ - low bone mass and deterioration of bone tissue Vitamin E • Anti-________ • Serves as one of body’s main __________ against oxidative change • Protects ______________ fats & other vulnerable components of the cells & their membranes from ___________ Vitamin E • Normal ________ development dependent on vitamin E • Vitamin E deficiency ▫ Produces a wide variety of symptoms in laboratory animals – most symptoms have not been reproduced in human beings • Source: widespread in foods – fruits & vegetables, wheat germ Vitamin K • Help __________ proteins that help _____ blood • Sources: dark green, leafy vegetables (i.e. Cooked spinach & collard greens), lettuce, broccoli, brussel sprouts • Deficiency - prolonged __________ time, bleeding, bruising Antioxidants • Aid in ____________ healthy cells in body • Decrease the breakdown of foodstuffs • Antioxidants react to free ________ to make them less _________ to the body ▫ Free radical: formed when body breaks down fats and uses _________ ▫ Can react with fats, proteins, & DNA which can _________ cell membranes and _______ genes Minerals Facts about minerals • Natural form, come from Earth’s water and topsoil, __________ by the plants we eat • ___________ (non-carbon containing) • Key minerals: calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfur Facts about minerals • _________ minerals: essential mineral nutrients found in the human body in amounts ________ than ___ grams • _________ minerals: essential mineral nutrients found in the body in amounts ____ than ___ grams ▫ Important “trace minerals” – require less than 100 mg/day include iron, manganese, and zinc Facts about minerals • Minerals function as: ▫ ___________ elements (i.e. Teeth, muscles, hormones) ▫ __________ body functions (i.e. Muscle contraction, blood clotting, heart function) ▫ Aid in growth and ___________ of body tissues ▫ Act as _________ in release of energy Calcium • Most ___________ mineral in the body • Nearly all (99%) of body’s calcium is stored in the _________ and _________. ▫ Calcium is integral part of bone structure ▫ Calcium serves as a bank that can ________ calcium to the body fluids if the slightest ______ in blood calcium concentration occurs • Calcium & phosphorus are both essential to bone function Calcium • Also acts in normal muscle ___________ & relaxation, nerve functioning, blood clotting, blood pressure & immune defences • Deficiency: _______ growth in children ▫ Low calcium intake can result in low bone mineral density ▫ _____________: a reduction of the bone mass of older persons in which the bones become porous and fragile (also known as adult bone loss) • Sources: milk & milk products, greens, legumes, tofu Phosphorus • Second most abundant mineral in the body • Concentration in the blood is ______ than _____ that of calcium • Approximately 85% of the body’s phosphorus is found ___________ with calcium in the crystals of the bones and teeth Phosphorus • Phosphorus deficiency ▫ Appetite loss, bone pain, stunted growth, rickets (infants) • _________: excess may cause calcium __________ • Sources: animal tissues Sodium • Major part of body’s fluid & __________ balance system • Helps maintain acid-base _________ & is essential to muscle _________ & nerve impulse ____________ • Kidney _______ the surplus out of the blood into the _________. Sodium • Most foods include ______ salt than is needed • Small sodium losses occur in _________ • Deficiency: muscle ________ & loss of appetite • Toxicity: ____________ • Sources: salt, processed foods Iron • Every ________ cell, plant or animal, contains iron • Iron helps many enzymes to use _________ & is needed to make new cells, amino acids, hormones & neurotransmitters • Lose tiny amounts of iron in nail clippings, hair cuttings & shed skin cells Iron • Most of iron in the body is a component of ___________ (red blood cells) and __________ (muscle cells) ▫ Hemoglobin: carries oxygen from the _________ to _________. ▫ Myoglobin: carries and ________ oxygen for the muscles • Source: red meats, fish, poultry, eggs, legumes Iron • Iron-deficiency ▫ Condition of having depleted iron stores • Iron-deficiency anemia ▫ Form of anemia caused by a lack of iron and characterized by red blood cell _________ & colour _____ ▫ Symptoms: weakness, headaches, intolerance to cold Iron • Anemia ▫ The condition of ____________ or impaired red blood cells; a _________ number of volume of red blood cells along with too little ____________ in the blood ▫ Can result from blood loss, excessive red blood cell destruction, defective blood cell formation Water Facts about water • ________ nutrient • Makes up about 60% of person’s weight • Help maintain body _____________ • Water of ________ is the body’s __________ • Fat weight takes days or weeks to change noticeably, whereas water weight can change _________. Facts about water • First sign of dehydration is ________ – signal that the body has already lost up to __ cups (500 mL) of its total fluid • To maintain balance between water consumed and water lost, need to consume up to __ ______ a day (8 cups of 250mL) if you are physically _______, you need _____ water • Can survive only a few ______ without water Facts about water • Experience water loss through ______, ______, ______ and ___________ in the lungs • Water provides a transport __________ for all nutrient and waste transport, aids in _________ and ____________, helps regulate our body ____________, forms the base of fluids that serve as ____________ (i.e. synovial fluid in joints), key role in majority of ___________ reactions Factors that increase water needs • __________ consumption • Physical ___________ • ____ weather/heated environments • Increased dietary _____, protein, ____, or sugar • Diseases that disturb water balance, such as __________ Signs of mild & severe dehydration Mild (loss of <5% body weight) Severe (loss of >5% body weight) Thirst Pale skin Sudden weight loss Bluish lips & fingertips Rough dry skin Confusion; disorientation Dry mouth & throat Rapid, shallow breathing Rapid pulse Weak, rapid, irregular pulse Low blood pressure Thickening of blood Lack of energy; weakness Shock; seizures Impaired kidney function Coma; death Reduced quantity of urine; concentrated urine Fibre Facts about fibre • ______ substances that ________ be digested by humans pass through digestive tract add _____ for feces to __________ elimination • Most people need between ___ and ___ grams of fibre each day Facts about fibre • Fibre provides __________ ▫ Aids in the process of digestion and elimination • The ________ of fibre broken down depends on the nature of both the fibre and the bacteria in the tract What does fibre do? 1. _______ the __________ of nutrients and other molecules by __________ molecules and ____________ their contact with ______________ surfaces 2. _______ __________ absorption 3. Bind ______ for excretion 4. Stimulate bacterial ___________ in the colon 5. __________ stool weight by holding ______ within feces Soluble fibre • Food components that readily _________ in water and often impart ________ or gel-like characteristics of food (i.e. pectin) • ___________ by human enzymes but may be broken down to absorbable products by __________ in the digestive tract • Ability to bind _______________________ compounds in the intestines Soluble fibre • _______ blood __________ levels by _________ cholesterol from intestinal tract • Slow body’s ___________ of glucose • Source: fruits, legumes (i.e. beans, peas, lentils), oats, & barley Insoluble fibre • The _______, _________ structures of fruits, vegetables, and grains; __________ food components that do not dissolve in water • Absorb ________ from intestinal tract • Aid in making feces ______ and _________ to improve elimination • Source: wheat, grains, vegetables, & cereals