[11] MICRONUTRIENTS Flashcards
VITAMINS
Vitamins
* From “____”, coined by ____
* ____ = necessary for life; ____ = containing nitrogen
* Formerly called as ____
* Organic molecule required by a living organism in minute amounts for proper health.
* Needed in small amounts for specific regulatory functions to maintain life and normal growth.
* Do not provide energy, but ____.
Vitamins
* From “vitamine”, coined by Casimir Funk
* Vita = necessary for life; Amine = containing nitrogen
* Formerly called as accessory food factors
* Organic molecule required by a living organism in minute amounts for proper health.
* Needed in small amounts for specific regulatory functions to maintain life and normal growth.
* Do not provide energy, but plays a role in energy utilization.
VITAMINS
Three Distinct Characteristics:
* ____ – have C, H & O; some have nitrogen (water-soluble).
* ____ – small concentrations (mg or mcg); micronutrient.
* ____ – should be ingested from the diet.
Three Distinct Characteristics:
* Organic Compounds – have C, H & O; some have nitrogen (water-soluble).
* Potent Minute Quantities – small concentrations (mg or mcg); micronutrient.
* Dietary Essential – should be ingested from the diet.
VITAMINS
TERMS:
* ____ – compounds that can be changed into vitamins; potential vitamins.
* ____ – naturally-occurring that are in active form and is ready for use.
* ____ – condition resulting from lack of vitamin in its later stage when more defined symptoms occur such that a nutritional deficiency is recognizable.
* ____ – vitamin toxicity; excessive accumulation of a vitamin in the body.
* ____ – too much or too little amount of a vitamin.
* ____ – some substances which have physiological roles like vitamins but are present in larger amounts and are partially synthesized in the body.
* ____ – substances which interfere with the normal functioning of a vitamin.
* ____ – man-made or synthesized in the laboratory.
* ____ – multiple forms of a vitamin.
TERMS:
* Precursors or Provitamins – compounds that can be changed into vitamins; potential vitamins.
* Preformed vitamins – naturally-occurring that are in active form and is ready for use.
* Avitaminosis – condition resulting from lack of vitamin in its later stage when more defined symptoms occur such that a nutritional deficiency is recognizable.
* Hypervitaminosis – vitamin toxicity; excessive accumulation of a vitamin in the body.
* Vitamin Malnutrition – too much or too little amount of a vitamin.
* Vitamin-like compounds – some substances which have physiological roles like vitamins but are present in larger amounts and are partially synthesized in the body.
* Antivitamins or vitamin antagonists – substances which interfere with the normal functioning of a vitamin.
* Synthetic vitamins – man-made or synthesized in the laboratory.
* Vitamers – multiple forms of a vitamin.
VITAMINS
CLASSIFICATIONS
Fat-Soluble
* ____
* ____
* ____
* Not absolutely needed daily from food sources
* Generally stable, even during cooking
Water-Soluble
* ____
* ____
* Do not have precursors
* Not stored significantly in the body, excreted in the urine
* ____
* More likely to be destroyed in ordinary cooking
CLASSIFICATIONS
Fat-Soluble
* A, D, E and K
* Have precursors or provitamins
* Can be stored in the body
* Not absolutely needed daily from food sources
* Generally stable, even during cooking
Water-Soluble
* Vitamin C and B complex
* Must be supplied everyday in the diet
* Do not have precursors
* Not stored significantly in the body, excreted in the urine
* Deficiency more likely to develop
* More likely to be destroyed in ordinary cooking
VITAMINS
FAT-SOLUBLE: Vitamin A
* ____
* Functions: ____
* Food Sources: Liver, Cantaloupe, Sweet Potatoes, Yellow fruits and vegetables, dairy products
* Deficiencies: Blindness ( ____ ), Stunted Growth, Impaired Immune System
* Toxicities: Loss of Appetite, ____, ____, ____, ____, liver damage, headache, vomiting
FAT-SOLUBLE: Vitamin A
* Retinol, Retinoic Acid
* Functions: Vision, Nerves, Growth, Immune System, healthy skin bone, and teeth
* Food Sources: Liver, Cantaloupe, Sweet Potatoes, Yellow fruits and vegetables, dairy products
* Deficiencies: Blindness (xerophthalmia), Stunted Growth, Impaired Immune System
* Toxicities: Loss of Appetite, Blurred Vision, Abdominal Pain, Hair Loss, Joint Pain, liver damage, headache, vomiting
VITAMINS
FAT-SOLUBLE: Vitamin D
* ____
* Functions: Helps body absorb ____, helps strengthen bones
* Food Sources: Milk, Milk Products, yogurts, fatty fish, fish liver oils, cereals, sunlight
* Deficiencies: ____ for children, ____ in adults
* Toxicities: ____ - irreversible kidney and heart damage; ____ - mm weakness, appetite loss, N/V, ↑BP, mental retardation, fetal abnormalities
FAT-SOLUBLE: Vitamin D
* Calciferol
* Functions: Helps body absorb calcium and phosphorus, helps strengthen bones
* Food Sources: Milk, Milk Products, yogurts, fatty fish, fish liver oils, cereals, sunlight
* Deficiencies: Rickets (Bowed Legs) for children, osteomalacia and osteoporosis in adults
* Toxicities: Mega Dose - irreversible kidney and heart damage; Smaller Dose - mm weakness, appetite loss, N/V, ↑BP, mental retardation, fetal abnormalities
VITAMINS
FAT-SOLUBLE: Vitamin E
* ____
* Functions: ____, stabilizes cell membranes, ____, protects RBC and WBC
* Food Sources: Fruits and vegetables, vegetable and seeds oils, fortified grains and cereals, nuts and seeds
* Deficiencies: ____, ____, can cause ____ in premature babies, impaired vision
* Toxicities: ____, ____, Headaches, Muscle Weakness, Nausea, stomach upset, dizziness
FAT-SOLUBLE: Vitamin E
* Tocopherol
* Functions: Antioxidant, stabilizes cell membranes, promotes tissue healing, protects RBC and WBC
* Food Sources: Fruits and vegetables, vegetable and seeds oils, fortified grains and cereals, nuts and seeds
* Deficiencies: Nerve deterioration, neuromuscular dysfunction, can cause anemia in premature babies, impaired vision
* Toxicities: Brain hemorrhages, Stroke, Headaches, Muscle Weakness, Nausea, stomach upset, dizziness
VITAMINS
FAT-SOLUBLE: Vitamin K
* ____
* Functions: ____
* Food Sources: Dark green leafy vegetables; other sources include egg yolk, milk, avocado, tomato sauce, strawberries
* Deficiencies: ____, and coagulation is lacking, resulting in hemorrhagic disease
* Toxicities: ____
*Jaundice in infants can lead to ____
FAT-SOLUBLE: Vitamin K
* Phylloquinone
* Functions: blood clotting
* Food Sources: Dark green leafy vegetables; other sources include egg yolk, milk, avocado, tomato sauce, strawberries
* Deficiencies: Blood cannot clot, and coagulation is lacking, resulting in hemorrhagic disease
* Toxicities: Jaundice
*Jaundice in infants can lead to brain damage
VITAMINS
WATER-SOLUBLE: Vitamin C
* ____
* Functions: ____, repair connective tissue, keep capillaries and blood vessels strong, necessary in ____, protects body against infection, helps cope with stress, aids in ____ (epinephrine, norepinephrine, insulin, thyroxine)
* Food Sources: Citrus fruits, orange juice, strawberries, guava, passion fruit, mangos, fresh raw leafy vegetables
* Deficiencies: ____ (spots on the skin and bleeding gums), ____
* Toxicities: Kidney Stones, ____, interferes with the action of Vitamin E, may conflict with ____, interfere with ____
WATER-SOLUBLE: Vitamin C
* Ascorbic Acid
* Functions: major antioxidant, repair connective tissue, keep capillaries and blood vessels strong, necessary in protein metabolism, protects body against infection, helps cope with stress, aids in hormone production (epinephrine, norepinephrine, insulin, thyroxine)
* Food Sources: Citrus fruits, orange juice, strawberries, guava, passion fruit, mangos, fresh raw leafy vegetables
* Deficiencies: Scurvy (spots on the skin and bleeding gums), Breakdown of collagen
* Toxicities: Kidney Stones, Hemochromatosis, interferes with the action of Vitamin E, may conflict with anti clotting medication, interfere with Vitamin B12 utilization
VITAMINS
WATER-SOLUBLE: Vitamin B1
* ____
* Functions: COENZYME, used for ____, helps the digestive system, improves memory and brain function
* Food Sources: milk, bran, whole grains, poultry, fish, dried beans, glandular organs, lean pork, shellfish
* Deficiencies: ____ (swelling in legs, sore muscles, stiffness and weakness)
* Toxicities: none
WATER-SOLUBLE: Vitamin B1
* Thiamine
* Functions: COENZYME, used for energy metabolism and nerve function, helps the digestive system, improves memory and brain function
* Food Sources: milk, bran, whole grains, poultry, fish, dried beans, glandular organs, lean pork, shellfish
* Deficiencies: Beriberi (swelling in legs, sore muscles, stiffness and weakness)
* Toxicities: none
VITAMINS
WATER-SOLUBLE: Vitamin B2
* ____
* Functions: ____ maintains nervous system, used for energy metabolism, ____, production of RBC, healthy skin, normal vision
* Food Sources: Milk, Yogurt, cheese, green leafy vegetables, organ meats and poultry, shellfish, enriched bread, fortified cereals, beans and legumes
* Deficiencies: premature aging, cracks in the corner of the mouth ( ____ ), Inflammation of the tongue and mouth, scale, dry facial skin, confusion, ____
* Toxicities: none
WATER-SOLUBLE: Vitamin B2
* Riboflavin
* Functions: COENZYME maintains nervous system, used for energy metabolism, building and maintaining body tissue, production of RBC, healthy skin, normal vision
* Food Sources: Milk, Yogurt, cheese, green leafy vegetables, organ meats and poultry, shellfish, enriched bread, fortified cereals, beans and legumes
* Deficiencies: premature aging, cracks in the corner of the mouth (cheilosis), Inflammation of the tongue and mouth, scale, dry facial skin, confusion, poor wound healing
* Toxicities: none
VITAMINS
WATER-SOLUBLE: Vitamin B3
* ____
* Functions: COENZYME maintains the nervous system, is used for energy metabolism, and lowers ____
* Food Sources: milk, eggs, meat, fish, poultry, whole grains, enriched grains
* Deficiencies: ____ (Skin disorder), ____
* Toxicities: Diarrhea, Heartburn, Nausea, Ulcers
WATER-SOLUBLE: Vitamin B3
* Niacin
* Functions: COENZYME maintains the nervous system, is used for energy metabolism, and lowers blood cholesterol and triglyceride levels
* Food Sources: milk, eggs, meat, fish, poultry, whole grains, enriched grains
* Deficiencies: Pellagra (Skin disorder), dermatitis
* Toxicities: Diarrhea, Heartburn, Nausea, Ulcers
VITAMINS
WATER-SOLUBLE: Vitamin B6
* ____
* Functions: Helps make red blood cells, good for overall health
* Food Sources: Green leafy vegetables, Animal Protein, poultry, fish
* Deficiencies: ____, dermatitis with cheilosis, weakened immune system, abnormal brain wave pattern
* Deficiencies in ____: irritability, abnormally acute hearing, convulsive seizures
* Toxicities: Depression, fatigue, ____, ____, decreased sensation
WATER-SOLUBLE: Vitamin B6
* Pyridoxine
* Functions: Helps make red blood cells, good for overall health
* Food Sources: Green leafy vegetables, Animal Protein, poultry, fish
* Deficiencies: Microcytic anemia, dermatitis with cheilosis, weakened immune system, abnormal brain wave pattern
* Deficiencies in INFANTS: irritability, abnormally acute hearing, convulsive seizures
* Toxicities: Depression, fatigue, Impaired memory, neurological disorders, decreased sensation
VITAMINS
WATER-SOLUBLE: Vitamin B9
* ____
* Functions: ____, protein metabolism, normal growth, synthesis and breakdown of amino acids
* Food Sources: Leafy green vegetables and fruits, legumes and nuts, seeds, liver
* Deficiencies: ____ like spina bifida in infants, Anemia, Heartburn, Diarrhea
* Toxicities: ____
WATER-SOLUBLE: Vitamin B9
* Folate or Folic Acid
* Functions: Makes new cells, protein metabolism, normal growth, synthesis and breakdown of amino acids
* Food Sources: Leafy green vegetables and fruits, legumes and nuts, seeds, liver
* Deficiencies: Neural tube defects like spina bifida in infants, Anemia, Heartburn, Diarrhea
* Toxicities: Masks B12
VITAMINS
WATER-SOLUBLE: Vitamin B12
* ____
* Functions: Helps make new cells, Maintains nerves and cells
* Food Sources: Whole grains, Animal foods
* Deficiencies: Insomnia, Fatigue, ____
* Toxicities: ____
WATER-SOLUBLE: Vitamin B12
* Cobalamin
* Functions: Helps make new cells, Maintains nerves and cells
* Food Sources: Whole grains, Animal foods
* Deficiencies: Insomnia, Fatigue, Poor nerve function
* Toxicities: Water retention
MINERALS
MINERALS
* ____ that are non-caloric and remain as is when completely burnt.
* Chemical elements required by living organisms aside from C, H, O & N.
* Can either be: ____ (major or bulk minerals) or ____ (trace minerals)
MINERALS
* Inorganic elements that are non-caloric and remain as is when completely burnt.
* Chemical elements required by living organisms aside from C, H, O & N.
* Can either be: Macrominerals (major or bulk minerals) or Microminerals (trace minerals)
MINERALS
GENERAL FUNCTIONS (3)
GENERAL FUNCTIONS (3)
* Regulates the permeability of cell membranes.
* Helps in maintenance of acid – base balance.
* Responsible for the transmission of nerve impulse responsible for the contraction of muscles.
MINERALS
ESSENTIAL MACROMINERALS (7)
- Calcium
- Chloride
- Magnesium
- Phosphorus
- Potassium
- Sodium
- Sulfur
MINERALS
ESSENTIAL TRACE ELEMENTS (9)
- Chromium
- Cobalt
- Copper
- Iodine
- Iron
- Manganese
- Molybdenum
- Selenium
- Zinc
OTHER TRACE ELEMENTS (9)
- Aluminum
- Arsenic
- Boron
- Cadmium
- Mercury
- Nickel
- Silicon
- Tin
- Vanadium
MACROMINERALS: Calcium
* Functions: ____
* Food Source: Milk, Milk and dairy products, Dark green leafy vegetables
* Deficiencies: (2)
* Toxicities: ____, ____, bone and muscle weakness, hypercalcemia
* ____ s/sx: weakness, fatigue, nausea, vomiting, shortness of breath, chest pain, heart palpitations, irregular heart rate)
MACROMINERALS: Calcium
* Functions: Maintains strength of bones and teeth
* Food Source: Milk, Milk and dairy products, Dark green leafy vegetables
* Deficiencies: Osteoporosis, rickets
* Toxicities: Kidney Stones, cardiac arrhythmia, bone and muscle weakness, hypercalcemia
* Hypercalemia s/sx: weakness, fatigue, nausea, vomiting, shortness of breath, chest pain, heart palpitations, irregular heart rate)
MACROMINERALS: Chloride
* Functions: maintains fluid balance in the body
* Food Source: salt
* Deficiencies: can cause convulsions in infants
* Toxicities: high blood pressure
MACROMINERALS: Chloride
* Functions: maintains fluid balance in the body
* Food Source: salt
* Deficiencies: can cause convulsions in infants
* Toxicities: high blood pressure
MACROMINERALS: Magnesium
* Functions: Helps build bones, ____, ____, neuromuscular contraction
* Food Source: Dark green leafy vegetables, Whole grain products, legumes, soy products
* Deficiencies: ____, heart spasms, ____, some instances of convulsion
* Toxicities: Diarrhea, ____, Confusion, ____
MACROMINERALS: Magnesium
* Functions: Helps build bones, helps nerves and muscles work normally, regulates body temperature, neuromuscular contraction
* Food Source: Dark green leafy vegetables, Whole grain products, legumes, soy products
* Deficiencies: Heart disease, heart spasms, nervous irritability, some instances of convulsion
* Toxicities: Diarrhea, Lack of coordination, Confusion, Coma
MACROMINERALS: Phosphorus
* Functions: ____, works with calcium
* Food Source: dairy products, grain products, meat, poultry, nuts, and legumes
* Deficiencies: Osteoporosis, rickets, ____
* Toxicities: It can prevent calcium from working, ____
MACROMINERALS: Phosphorus
* Functions: Needed for growth, maintenance, and repair of all tissues and cells , works with calcium
* Food Source: dairy products, grain products, meat, poultry, nuts, and legumes
* Deficiencies: Osteoporosis, rickets, hypophosphatemia
* Toxicities: It can prevent calcium from working, hyperphosphatemia
MACROMINERALS: Potassium
* Functions:____, BP regulation
* Food Source: fruits, especially bananas, and oranges, meat, poultry, fish, dry beans and legumes, dairy products
* Deficiencies: ____ (s/sx: irregular heartbeat, muscle weakness, ____), loss of appetite, muscle cramps
* Toxicities: ____ - irregular heartbeat (arrhythmia)
MACROMINERALS: Potassium
* Functions: Maintains fluid and electrolyte balance in the body, BP regulation
* Food Source: fruits, especially bananas, and oranges, meat, poultry, fish, dry beans and legumes, dairy products
* Deficiencies: Hypokalemia (s/sx: irregular heartbeat, muscle weakness, glucose intolerance), loss of appetite, muscle cramps
* Toxicities: Hyperkalemia - irregular heartbeat (arrhythmia)
MACROMINERALS: Sodium
* Functions: Maintains ____, muscle contraction, and nerve transmission
* Food Source: Salt, processed, fast, and packaged foods
* Deficiencies: ____ (Cramps, muscle weakness, N/V, ↓BP, headache, fatigue)
* Toxicities: ____ (thirst, ↓UO, diarrhea, confusion, muscle twitching, seizure), High Blood Pressure, heart disease, stroke
MACROMINERALS: Sodium
* Functions: Maintains fluid and acid-base balance in the body, muscle contraction, and nerve transmission
* Food Source: Salt, processed, fast, and packaged foods
* Deficiencies: Hyponatremia (Cramps, muscle weakness, N/V, ↓BP, headache, fatigue)
* Toxicities: Hypernatremia (thirst, ↓UO, diarrhea, confusion, muscle twitching, seizure), High Blood Pressure, heart disease, stroke
MACROMINERALS: Sulfur
* Functions: ____, metabolizes food, healthy skin, tendons and ligaments
* Food Source: asparagus, broccoli, cauliflower, brussels sprouts, red cabbage, leeks, onion, and garlic, eggs, dairy products, chicken, crab and lobster
* Deficiencies: acne, arthritis, brittle nails and hair, convulsions, depression, Eczema, Itchy skin or scalp, ____, memory loss, ____, rashes, and even ____
* Toxicities: known to be oflow toxicity
MACROMINERALS: Sulfur
* Functions: Protects cells from damage, metabolizes food, healthy skin, tendons and ligaments
* Food Source: asparagus, broccoli, cauliflower, brussels sprouts, red cabbage, leeks, onion, and garlic, eggs, dairy products, chicken, crab and lobster
* Deficiencies: acne, arthritis, brittle nails and hair, convulsions, depression, Eczema, Itchy skin or scalp, Migraine headaches, memory loss, gastrointestinal issues, rashes, and even slow wound healing
* Toxicities: known to be oflow toxicity
TRACE ELEMENTS: Fluoride
* Functions: ____, mineralization of bones and teeth
* Food Sources: Drinking and fluorated water processed soft drinks and fruit juice, toothpaste, oral rinses, fish, tea
* Deficiencies: Dental problems such as tooth decay
* Toxicities: ____
TRACE ELEMENTS: Fluoride
* Functions: Prevention of dental carries, mineralization of bones and teeth
* Food Sources: Drinking and fluorated water processed soft drinks and fruit juice, toothpaste, oral rinses, fish, tea
* Deficiencies: Dental problems such as tooth decay
* Toxicities: Fluorosis
TRACE ELEMENTS: Iodine
* Functions: Promotes thyroid health, ____, ____, cognitive function
* Food Sources: Iodized salt, seafood’s, and dairy products
* Deficiencies: ____, DOB
* Toxicities: Goiter, thyroid cancer, coma
TRACE ELEMENTS: Iodine
* Functions: Promotes thyroid health, reduces risks for goiter, neurodevelopment during pregnancy, cognitive function
* Food Sources: Iodized salt, seafood’s, and dairy products
* Deficiencies: Enlarged thyroid and hypothyroidism, DOB
* Toxicities: Goiter, thyroid cancer, coma
TRACE ELEMENTS: Zinc
* Functions: Aids (7)
* Food Sources: Oysters, red meat and poultry, milk products
* Deficiencies: Impaired taste and smell, rashes, and sperm production may be reduced, dwarfism/growth retardation
* Toxicities: nausea, vomiting, ____, ____, and fatigue, large doses can even fatal
TRACE ELEMENTS: Zinc
* Functions: Aids growth, DNA synthesis, immune function, wound healing, taste perception, making sperm, fetal development
* Food Sources: Oysters, red meat and poultry, milk products
* Deficiencies: Impaired taste and smell, rashes, and sperm production may be reduced, dwarfism/growth retardation
* Toxicities: nausea, vomiting, epigastric pain, lethargy, and fatigue, large doses can even fatal
TRACE ELEMENTS: Iron
* Functions: helps carry oxygen to the blood, helps cells use oxygen
* Food Sources: Red meat, Dark green leafy vegetables
* Deficiencies: ____ (fatigue, weakness, headache, apathy, pallor, poor resistance to cold temperature)
* Toxicities: heart disease, elevated LDL’s, death
TRACE ELEMENTS: Iron
* Functions: helps carry oxygen to the blood, helps cells use oxygen
* Food Sources: Red meat, Dark green leafy vegetables
* Deficiencies: IDA (fatigue, weakness, headache, apathy, pallor, poor resistance to cold temperature
* Toxicities: heart disease, elevated LDL’s, death
TRACE ELEMENTS: Copper
* Functions: ____, ____, ____, brain development, pigmentation, and immune system functioning
* Food Sources: Shellfish, seeds and nuts, organ meats, wheat bran cereals, whole grain products, chocolate, tap water, and other beverages
* Deficiencies: anemia, ____, hypercholesterolemia, ____, osteoporosis, bone defects, abnormal lipid metabolism, ataxia, increased risk of infection
* Toxicities: rare in healthy individuals, N/V, Irritability and restlessness, dizziness, jaundice, Muscle pain
TRACE ELEMENTS: Copper
* Functions: Angiogenesis, neurohormone homeostasis, regulation of gene expression, brain development, pigmentation, and immune system functioning
* Food Sources: Shellfish, seeds and nuts, organ meats, wheat bran cereals, whole grain products, chocolate, tap water, and other beverages
* Deficiencies: anemia, hypopigmentation, hypercholesterolemia, connective tissue disorders, osteoporosis, bone defects, abnormal lipid metabolism, ataxia, increased risk of infection
* Toxicities: rare in healthy individuals, N/V, Irritability and restlessness, dizziness, jaundice, Muscle pain
