1.2- micronutrients Flashcards
what are micronutrients?
-vitamins (water/fat soluble) and minerals. (trace)
They are essential nutrients which the body needs in small amounts to work properly.
-they cannot be made by the body
Difference between trace minerals and regular minerals?
-needed in smaller amounts, regular are needed large amounts
Name some minerals and trace elements?
minerals-Calcium,Magnesium, Potassium, Sodium, Phosphorus, Zinc
trace elements-Iodine,Fluorine,Iron,Maganese, Selenium
Calcium function (interrelaitonship with phosphorous)
-calcium binds with phosphorus to provide the calcium phosphate that gives bones and teeth their strength. -Calcium and phosphorus accounts for about 75% of the mineral elements in the body.
-calcium is particularly important during childhood, adolescence and pregnancy.
-Calcium is also needed to help blood clotting, and in the functioning of nerves and muscles.
sources of calcium
-Dairy foods: milk, cheese and yoghurt.
-Green vegetables such as broccoli
-Canned fish such as salmon and sardines
interelationship between calcium and Vitamin D
-Vit D enables formation of calcitrol, a hormone that regulates calcium levels & bone growth
-it also decreases rate at which calcium is excreted
interelationship between calcium & fibre (bad)
-Fibre inhibits absorption of calcium because they bind together making it unavailable for absorption
interelationship between calcium & lactose
lactose improves its bioavailability of calcium by improving the transfer of it through the intestine walls into the blood
Function of phosphorous
(produces calcium phosphate)
-The release of energy from carbohydrate, protein and fat creates ATP (adenosine triphosphate). Phosphorus helps with this release of energy to maintain energy in cells.
sources of phosphorous
Dairy products
Wholegrain cereals
Meat, poultry and fish
Nuts and seeds
function of iron
-Most of the iron in the body is involved in carrying oxygen to the cells where it is needed to make energy. -Iron forms part of two oxygen carrying proteins: haemoglobin and myoglobin. Hemoglobin carries oxygen in the blood and myoglobin carries oxygen in the muscles.
-Iron also has an important role in converting carotene to retinol and in forming collagen.
sources of iron
Meat and offal
Green vegetables
Dried fruit e.g. dried apricots
Red kidney beans
Whole fish e.g. sardines
inter-relationship between iron and vitamin C
-Addition of vit C increases biovaliabilty when consuming (plant) non heme iron
Functions of sodium and potassium
-help keep the correct amount of fluid in each body cell.
-help maintain the electrolyte balance of the body.
- are responsible for the contraction and relaxation of voluntary and involuntary muscles, and for transferring electrical muscles along the nerves.
-Potassium is also used to in the soft tissues and helps control the pH and osmotic pressure of the cells
-Sodium is important for the uptake of glucose and the work of the pancreas.
sources of sodium
The sodium present in foods is in the form of salt which is composed of sodium chloride.
sources of potassium
Potatoes
Bananas
Oranges
Meat
Fish
Cereal grains
Functions of zinc
is present in many enzymes and it also acts as a co-factor for enzymes. ( a substance which helps an enzymes carry out a reaction)
-helps with obtaining the energy from macronutrients (carbohydrates, protein and fat).
- also helps make proteins and is essential for growth, wound healing, as well as healthy hair and skin.
sources of zinc
Red meat
Fish
Cheese
Pulses
Unrefined cereals
function of magnesium
bone health/ muscle contraction
-Magnesium is present in all body tissues including bone where it is present a magnesium phosphate.
sources of magnesium
Vegetables (present in the chlorophyll)
Nuts
Cereal grains
Iodine functions/ sources
-required for energy metabolism and normal neurological development.
- is absorbed through the thyroid gland in the neck. The iodine is then converted to two hormones which help control metabolic processes.
-Found in vegetables, cereal grains, seafood and seaweed. Some iodine is found in eggs and dairy products,
fluorine function/ sources
-contributes to the maintenance of bone and health health. It is especially important to the development of children’s teeth.
-Fluoride is added to toothpaste(chemically related to fluorine) . It is also found tea, sardines and salmon.
What are the water soluble vitamins?
B and C
Fat soluble vitamins?
A, D, E, K
Vitamin B1 (thiamine)
Helps cells in the body convert food into energy (from carbohydrates, fats and proteins.)
Found in many plant and animal foods including: meats, poultry, fish, whole grain cereals, yeast.
Vitamin B2 - Riboflavin
Helps energy to be released from proteins and fats
Found in many plant and animal foods, particularly milk and dairy foods, meat, wholegrain cereals, vegetables, eggs and yeast.
Vitamin B3 - Niacin
Helps with the continual supply of energy to the cells, and an essential part of releasing energy from carbohydrates, fats and proteins.
Found in many protein foods such as meats, fish, wholegrain cereals, vegetables, dairy foods and yeast.
Vitamin B5- (pantothenic acid)
Involved in many reactions that help to metabolise carbohydrates, proteins and fats.
Found in most foods, especially organ meats, wholegrain cereals and yeast.
Vitamin B6 - Pyridoxine
Involved in the synthesis of important proteins, hormones, antibodies and enzymes,
Meats, eggs and some in wholegrain cereals.
Vitamin B7 - Biotin
Required for the metabolism of carbohydrates, proteins and fats.
Cereals, egg yolk, yeast and organ meats,
Vitamin B9 - Folic acid or folate
Essential for the production and maintenance of cells and the genetic material in cells,
Found in many foods, especially green leafy vegetables, organ meats, and yeast.
Vitamin B12 - Cobalamin
Works with folate in protein synthesis and production of red blood cells.
Found in animal foods such as meats, poultry, fish and eggs. Vegans need to eat foods fortified with vitamin B12.
Vitamin C - Ascorbic acid
Involved in the formation of collagen. Collagen helps maintain the strength of cell walls and body tissues such as skin.
-Citrus fruits, berries, red peppers, tomatoes and green leafy vegetables,
Vitamin A - Retinol function
Forms part of the rod and cone cells of the retina in the eyes. This is needed for night vision.
Also helps maintain the mucus secreting cells in the body such as the linings of the nose, throat and lungs.
Vitamin A-retinol sources
found in carotene which is found in the coloured part of red, orange, yellow and green vegetables such as carrots.
Retinol is found in animal foods such as meat, poultry, eggs, fish and dairy foods,
Vitamin D - Cholecalciferol function
Used to strengthen bones and controls the turnover rate of calcium and phosphate into and out of the bones. It also promotes calcium and phosphate absorption from food into the gut and controls how much is lost in urine.
Vitamin D - Cholecalciferol sources
The body can make vitamin D from the action of sunlight on the skin. Vitamin D is found in fish liver oils, oily fish, egg yolk and dairy fats.
Vitamin E (Tocopherols) function and sources
Is an antioxidant that protects cells and other nutrients from oxidative damage. It captures and reduced the impact of free radicals.
-found in plant foods such as nuts, seeds, vegetable oil, wheat germ and margarines.
Vitamin K function and sources
Helps blood clotting by controlling four of the proteins that facilitate this process.
-found in green leafy vegetables. Smaller amounts of vitamin K are found in other vegetables, fruit,cereal grains and seeds.
interrelationship between iron and fibre
-Iron binds with fibre meaning they pass out along with DF
-Too much DF can prevent absorption of iron, decreasing bioavailability
interelationship between folate and Vitamin B12
-they work together to keep body functioning properly and help form new red blood cells to carry O2 around the body
(along with vit C can help breakdown proteins)
Calcium deficiency
can lead to rickets and osteomalacia. Loss of calcium from the bones can lead to osteoporosis.
Iodine deficiency
can result in swelling of the thyroid gland. This is known as goitre.
selenium deficency
Can lead to a condition called Keshan disease. This is a heart condition that affects females of childbearing age in areas where the soil is deficient in selenium.
iron deficiency
- leads to anemia.
-Some iron is present in the muscle protein myoglobin and it is also stored in the liver, spleen and bone marrow. If there is insufficient iron in the bloodstream the body can use some of these reserves.
-If iron stored in the bone marrow becomes low, people will feel fatigue and look pale, they may feel dizziness and shortness of breath during exercise.
This is because red blood cells have not formed properly and less hemoglobin is available to carry oxygen in the blood.
Vitamin B1 deficiency
causes beri beri with the symptoms of loss of appetite, vomiting and depression. Eventually nerves cease to function properly.
Vitamin B3 deficiency
pellagra and symptoms are diarrhoea, dementia and dermatitis.
Vitamin B9 deficiency
Deficiency in pregnancy may lead to neural tube defects (e.g. spina bifida) in babies, there is evidence that a supplement of folic acid taken before conception and during the first 12 weeks of pregnancy can prevent this occurring.
Vitamin B12 deficiency
This deficiency leads to pernicious anaemia. It is most common in vegans or elderly people and the symptoms include fatigue, numbness in the hands or feet and loss of memory.
Vitamin C deficiency
-can leave people more prone to infections, reduced appetite, wounds are slow to heal, and gum and dental problems can occur. Deficiency can lead to scurvy which causes damage to the gums, loss of teeth and bleeding from mucous membranes.
Vitamin A deficiency
-night blindness, and ultimately if left untreated it can lead to blindness.
-is also associated with a weakened immune system and therefore increased susceptibility to infections.
Vitamin D deficiency
can lead to rickets in young children, where children have bow shaped legs. In adults deficiency can lead to osteomalacia, where bones fracture easily.
Consequences of having a vitamin excess, give examples?
Iron excess- diarrhoea and vomitting
Calcium excess- impairs the kidneys, increases blood pH and causes irregular heartbeat
Vitamin D- contributes to high levels of calcium in the blood.(can weaken bones and interfere with heart and brain function)
Vitamin A-nausea and vomiting, dizziness, blurry vision.
RDI for 18-50 yr old of iron, calcium, vitamin C
Iron- M- 8.7g, F- 14.8g
Calcium- 700mg
Vit C- M-90g, F- 75mg
