ch 10: Micro nutrients Flashcards
this macromineral is a component of bone
magnesium
what are two classes of micronutrients
- organic vitamins
- inorganic minerals
this macromineral promotes bone and teeth formation and muscle contraction
calcium
this macromineral promotes membrane potential and muscle contraction
potassium
deficiency in this vitamin can cause severe bleeding and heamorrhage
vit k
a deficiency of iron, folate, copper, biotin, vit b12 can cause
pale colored tongue
main sources of fat soluable vits are …
liver, fish, dairy, eggs
bc fat soluable vitamins can be stored, there can be ____ when excessive intake
toxicity
there are __ identified viatmins and __ identified minerals
13 vitamins
20 minerals
_____ usually detect nutrient discrepencies before signs/symptms appear
biochemical tests
deficiency of this vitamin causes Pellagra (diahrea, dermatitis, dementia, death), glossitis
thiamin - vit b3
list 7 major minerals needed in amounts >100 mg
- calcium
- phosphorus
- magnesium
- sodium
- chloride
- potassium
- sulfur
this macromineral promotes blood volume homeostatsis and muscle contraction
sodium
clotting and thrombosis can be a symptom of excess….
vit K
factors that decrease the absorption of iron (6)
- polyphenols
- oxalates
- phytates
- fiber
- soy
- high micronutrient intake
cell membrane damage causing a lock of energy with decreased physical functioning is caused by a deficiency in …
vit E
stage 1 of iron deficiency named iron ______ is characterized by HgB < 120g/l which is inadequate HgB to transport O2 and symptoms are cold, fatigue, decreased performance
deficiency anemia
liver stores of vit b12 last ____
more than 2 years
vit K is synthesized by gut bacteria and is the main ____ vitamin
clotting
etiology of nutrient deficiencies (5)
- inadequate intake
- digestive disorders
- defective absorption
- altered metabolism
- increased metabolic demand
this vitamin in excess can affect vitamin k’s clotting ability and cause excessive bleeding
vit E
vitamin B can be used as a _____ at a number of differnt places
cofactor
exercise incraeses the requirement for which 2 vitamins
vit c
vit b2 - riboflavin
a deficiency of this vitamin causes BERIBERI (decreased apetite, mental confusion, nerve degeneration)
thiamin
the fat soluable vitamins are ____
this macromineral promotes HCL formation in the stomach
chlorine
usually water soluable vitamins are non-toxic bc are not stored with the exception of …
b6,b3,c
bound nonheme iron found in plant protein requires ______ to enter enterocyte whereas heme from hemoglobin or myoglobin in animal protein can enter freely
transport protein
a deficiency of this viatmin can cause scurvy
vit c
niacin (vit b3) is a constituant of NAD and ____
NADP
vitamin c plays an important role in cartilage and connective tissue formation, wound healing and ____
antioxidant
this macromineral promotes bone formation and muscle contraction
phosphorus
these 3 macrominerals promote bone formation
- calcium
- magnesium
- phosphorus
fat soluable vitamins deficiency most likely caused by (3)
- malabsorption
- GI or hepatic disorder
- very low calorie diet
factors increasing the bioavailibility of minerals (4)
- deficiency
- cooking
- vit c
- vit d
an excess of this vitamin causes red flush on skin
niacin - vit b3
list 7 micronutrients that function as antioxidants
- vit c
- vit e
- vit a
- selenium
- copper
- zinc
- maganese
trace minerals are needed in quantities less than ____ mg
100 mg
an excess of this vitamin causes diahrea, urinary stone formation and impaired copper absorption
vit c
stage 1 of iron deficiency named iron ______ is characterized by decreased iron stores in bone marrow and reduced plasma ferritin concentration (is asymptomatic)
depletion
north americans are more likely to be deficient in vitamin D bc (4)
- sun not strong in winter and we cover up in summer
- older adults live indoors
- dark skinned individuals (less efficient vit d conversion)
most common nutrient deficiency worldwide
iron
4 techniques used for nutritional assessment
- anthropomorphics
- biochemical (blood test)
- clinical (physical exam)
- dietary
deficiencies in water soluable viatmins can lead to (3)
- premature fatigue
- unable to maintain heavy training
- slow wound healing
___ are lost in sweat
minerals
water soluable vitamins are cofactors in energy and DNA/RNA _____
metabolism
3 athletes at highest risk for iron deficient anemia
- female athletes
- distance runners
- vegetarian athletes
vit E comes in 8 forms but only _____ is important for humans bc acts as anti oxidant
a-tocopherol
vit b12 (cobalamins) functions in FA oxidation, myelin sheath maintenence, and with _____ has role in DNA synthesis
folate
these 4 macrominerals aid in muscle contraction
- potassium
- phosphorus
- sodium
- calcium
stage 1 of iron deficiency named iron ______ is characterized by decreases heme production and erythropoisis and symptoms are decreased work capacity
deficiency eythropoeisis
role of folate is DNA synthesis and cell division whicj plays a role in ____ maturation and has a role in growth
RBC
the 4 micronutrients of concern in vegetarian athletes
- b12
- iron
- calcium
- zinc
this micromineral promotes protein synthesis and has antioxidant activity
zinc
this micromineral promotes RBC development
cobalt
- hard bumpy skin (follicular hyperkeratosis)
- night blindness (xerophtalmia)
- affected fetal development
can result from a deficiency in …
vitamin A
excess bone formation and hardening of soft tissue can happen due to excessive ingestion of ….
vitamin d
these 2 micromineral promotes bone and teeth formation
fluorine
this micromineral is a component of T3 and T4 thyroid hormones (deficiency can lead to goiter)
iodine
factors reducing the bioavailibility of minerals (4)
- binders
- high doses of a single mineral
- polyphenols
- high fiber diet
weak bones can be caused by a deficiency in …
vitamin d
supplementation of microminerals should not be greater than ___x the RDA
2x the RDA
this micromineral transports oxygen in blood
iron
exercise _____loss of minerals through sweat, urine and feces
increases
Vitamin D can be ingested or made from ___ and is active as calcitrol and helps with calcium absorption
sun
this macromineral promotes acid base balance and liver function
sulfur
a deficiency of riboflavin, niacin, biotin, vit b6 and b12, folate, iron & zinc can cause …
glossitis
(smoothening of tongue)
this micromineral promotes normal iron absorption
copper
vitamin A is used for transcription of DNA = key vitamin in ___ and ___ making
protein
cell
athletes that meet ____ needs also meet nutritional needs
energy
thiamin helps with energy production and development/maintenance of ___
nervous system
is micronutrient supplementation necessary?
get enouh from balanced diet
can be dangerous = TUL
