Transcript 7 Water - Minerals-Vitamins Fill in the Blanks - mrs

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