Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Certified Nutrition Coach > Ch 10: Micronutrients > Flashcards

Ch 10: Micronutrients Flashcards

1
Q

Macronutrients

A

Carbohydrates, Protein and Fat
Tens to Hundreds of Grams/Day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Micronutrients

A

Vitamins and Minerals
MIcrograms and Milligrams

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Coenzymes and Cofactors

A

Compounds or Molecules that help enzymes work

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Vitamin C (Coenzyme)

A

Collagen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Required for the Krebs Cycle to function properly

A

B1 and B2

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Required to maintain the Electron Transport Chain

A

Iron and Sulfur

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Vitamin C Deficiency

A

Scurvy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Vitamin A Deficiency

A

Blindness

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Vitamin D Deficiency

A

Rickets

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Magnesium Deficiency

A

Impair Glucose Metabolism

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Selenium Deficiency

A

Muscle Pain and Bone Disorders

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Water Soluble Vitamins

A

C, B1 (Thiamine), B3 (Niacin), B2 (Riboflavin), B5 (Pantothenic Acid), B6, Biotin, Folic Acid and Vitamin B12

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Vitamin B1

A

Thiamine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Vitamin B2

A

Riboflavin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Vitamin B3

A

Niacin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Critical for metabolism of sugar and amino acids and CNS function

A

Vitamin B1 (Thiamine)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Vitamin B1 Deficiency

A

Beri Beri
Wernicke Encephalopathy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Sources of Vitamin B1

A

Fortified and Enriched Grains
Animal Meats
Squash, Black Beans and Flax Seed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Critical to the metabolism of Proteins, Carbohydrates and Fat
Essential Part of the Antioxidant System

A

Vitamin B2 (Thiamine)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Component of flavin adenine dinucleotide (FAD), an essential part of the antioxidant system in the body

A

Vitamin B2 (Riboflavin)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Vitamin B2 Deficiency

A

Dry Skin, Sore Throat and Inflammation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

“Rusting”

A

Oxidative Stress

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

“Reactive”

A

Inflammatory Stress

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Sources of Vitamin B2

A

Beef, Fish, Pork, Milk, Mushroom, Peanuts, Avocados and Eggs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Vitamin B3 (Niacin) Functions

A

Metabolism of Carbohydrates, Proteins and Fats

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Component of nicotinamide adenine dinucleotide (NAD)

A

Vitamin B3 (Niacin)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Nicotinamide adenine dinucleotide (NAD)

A

Molecule that carries Hydrogen Ions and is used to make ATP, provides energy for our body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Vitamin B3 Deficiency

A

Inflammation of the Skin, Headache, Diarrhea, Memory Loss and even death

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Sources of Niacin

A

Beef, fish, pork, milk, mushrooms, peanuts, avocados, and eggs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Component of Co-enzyme A (CoA)

A

Vitamin B5 (Pantothenic Acid)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Function of co-enzyme A (CoA)

A

Molecular link b/w Glycolysis and the Kreb’s Cycle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Function of Vitamin B5

A

Production of Cholesterol, Fatty Acids and coenzyme 10 (Q10)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Vitamin B5 Deficiency

A

Rarely seen (Severe Malnutrition)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Class of Vitamins including Vitamin B6

A

Pyridoxal, pyridoxine, and pyridoxamine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

Function of Vitamin B6

A

Breakdown of Glycogen into Glucose and the production of Glucose and Neurotransmitters

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

Sources of Vitamin B6

A

Vitamin B6 is found in fortified grains and in dairy along with eggs, organ meats (e.g., liver), potatoes, bananas, parsnips, and some nuts (e.g., pistachios).

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

Vitamin B7

A

Biotin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

Cofactor in many carboxylase enzymes, which are responsible for transferring carbon dioxide molecules and the metabolism of carbohydrates, fatty acids, cholesterol, and amino acids

A

Vitamin B7 (Biotin)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

Biotin Deficiency

A

Hair loss (Alopecia), Dermatitis and issues with nails

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

Carboxylase Enzymes

A

Responsible for adding a carboxyl group to molecules – these carboxylation reactions are involved in almost every step in energy production.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

DNA synthesis, red blood cell production, and in maintaining proper neurological function

A

Vitamin B12

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

Vitamin B12 Deficiency

A

Pregnancy, Vegans and Vegetarians
Anemia and Neurologic Disorders

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

Sources of Vitamin B12

A

Fortified grains, shellfish, fish, beef, and dairy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

Folic Acid (Folate)

A

Helps regulate single-carbon transfers, both accepting and donating single carbons to chemical reactions
Helps make Red and White Blood Cells and Dna Replication

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

Folic Acid Deficiency

A

Rare; Anemia; May be found in pregnancy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

Sources of Folic Acid

A

Fortified grains, seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

Folic Acid Supplements

A

In Pregnancy, for anemia and may prevent Neural Tube Defects
May help with Depression

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

Ascorbic Acid

A

Vitamin C

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

Benefits of Vitamin C

A

Antioxidant; Scavenges Free Radicals and Recycles Vitamin E
Assists with the ability of the body to utilize fats properly
Essential for the production of Collagen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

Shuttles Fatty Acids into the Mitochondria

A

Carnitine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

Gives Bones, Vessels, Tendons and Ligaments their physical properties

A

Collagen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

Athletic benefits of Vitamin C

A

Reduce Exercise-Induced Muscle Damage
Reduce Post-Exercise Soreness

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

Post-Exercise Soreness

A

Delayed-onset muscle soreness (DOMS)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

Sources of Vitamin C

A

Bright colored Citrus Fruits
Bell Peppers
Cruciferous vegetables
Dark Leafy Vegetables
Tomatoes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

Excess Vitamin C Supplementation

A

Stomach Upset; Diarrhea

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

Provides structure to cell membranes and as a critical molecule for the production of the Neurotransmitter Acetylcholine

A

Choline

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
57
Q

Play a role in changing how genes are expressed by adding specific tags,methyl groups to DNA

A

Choline
This helps determine which genes are turned on/off

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
58
Q

Location of the production of Choline

A

Liver

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
59
Q

Choline Deficiency

A

Organ Dysfunction; Fatty Liver and Muscle Damage

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
60
Q

Lowers Homocysteine Levels

A

Choline

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
61
Q

Choline Sources

A

Organ Meats and Egg Yolks, Oysters
dark, leafy greens; cauliflower; and mushrooms.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
62
Q

Something that improves either physical or mental performance.

A

Ergogenic Aid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
63
Q

Choline Deficiency

A

Found in Vegetarians and Vegans

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
64
Q

Diet to prevent Water Soluble Vitamin Deficiency

A

Animal meats or animal by products: Dairy, eggs
Green, leafy vegetables and other bright-colored vegetables
Nuts and Seeds
Micronutrient-rich grains and legumes
Enriched or Fortified Grains or oils in moderate quantities

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
65
Q

Vitamins that dissolve in fats and oils

A

Fat-Soluble Vitamins (A,D,E,K)
Stored in Body’s Fatty Tissue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
66
Q

Group of Compounds containing Vitamin A

A

Retinoids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
67
Q

Most common Retinoids

A

Retinol, Retinal and Retinoic Acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
68
Q

Can be made from Beta-Carotene and other Carotenoids (Antioxidants)

A

Vitamin A

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
69
Q

Functions of Vitamin A

A

Promotes good vision
Forms healthy teeth
Healthy Skeleton
Healthy Skin
Immune Function (Mucus Membranes)
Healthy Soft Tissue
Reproduction

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
70
Q

Another Name for Vit A

A

Retinol (A1) converted into Retinal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
71
Q

Retinaldehyde

A

Retinal - Converted retinoic acid in the human body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
72
Q

Converts Light into signals that the brain turns into vision

73
Q

Directly affects expression of genes. Retinoic acid is often used as a treatment of some skin conditions, such as acne, as it can control protein production that contributes to acne

A

Retinoic Acid

74
Q

Vitamin A Deficiency

75
Q

Sources of Vitamin A

A

Primarily in Fish, fish oils (cod liver oil)
Butter, Eggs and some cheeses
Beta-carotene-rich foods such as carrots, squash, and kale

76
Q

Most of this vitamin comes from the conversion of Cholesterol from direct sun exposure; very little comes from diet

77
Q

Functions of Vitamin D

A

Strong Bones, Immune function, Calcium Metabolism

78
Q

Vitamin D production

A

Conversion of cholesterol (7-dehydrocholesterol) to the active form of vitamin D (D3) by sunlight

79
Q

Active form of Vitamin D

80
Q

Causes of Vit D Deficiency

A

Being indoors, sunscreen, clothing that blocks the sun, living in Northern Latitudes.

81
Q

How does Vit D affect performance and recovery?

A

Improve Aerobic metabolism, muscle repair and bone repair

82
Q

Sources of Vitamin D

A

Salmon, sardines, mackerel, tuna, cod-liver oil, shiitake mushrooms, fortified milk, and fortified cheese.

83
Q

Vitamin E Compounds

A

tocopherols and the tocotrienols

84
Q

Types of Vitamin E Compounds

A

Alpha, Beta, Gamma, Delta

85
Q

One of the main antioxidant molecules in the body and it protects cells from oxidative damage

86
Q

Mechanism of Vitamin E Cell Protection

A

Reducing the oxidation of fatty acids that make up cell membranes and other critical structures within cells

87
Q

Vitamin E Deficiency

A

Neurological disorders that include uncontrolled movement and slurred speech

88
Q

Beneficial on lipid peroxidation

89
Q

Sources of Vitamin E

A

Nuts and Seeds almonds, sunflower seeds, wheat germ, hazelnuts, and pine nuts and their oils
Fish, such as salmon, as well as butter and avocado.

90
Q

Phylloquinones

A

Vitamin K1 (From Diet)

91
Q

Menaquinones

A

Vitamin K2 (From bacteria / supplements)

92
Q

Vitamin K Functions

A

Regulating Blood Homeostasis (Clotting)
Bone formation and modeling
Working with Vit D (Calcium Metabolism)

93
Q

Vitamin K Deficiency

A

Bleeding disorders, Osteoporosis

94
Q

Sources of Vitamin K

A

Vitamin K is primarily found in dark, leafy greens, such as kale, collard and mustard greens, swiss chard, mustard parsley, romaine, green-leaf lettuce, & Brussels sprouts.

95
Q

Vitamin K Diet

A

Consuming fatty fish at least once a week
Consuming several servings of vitamin-rich nuts and seeds (two to three) per day
Consuming several servings of fortified dairy products (two to three) per day

96
Q

Naturally occurring Inorganic compounds that are required for life

97
Q

Blood Calcium Levels

A

8.4 - 9.5 mg/dL

98
Q

Calcium Functions

A

Strong Bones, Muscle Contraction and Electrical Signaling

99
Q

Amount of Calcium bound in the Bones and Teeth

100
Q

Most Abundant Mineral

A

Calcium (1-2%) of the human body

101
Q

Essential Trace Mineral that can improve insulin sensitivity and enhance Macronutrient Metabolism

102
Q

2 Forms of Chromium

A

Chromium 3+ (Trivalent) - Dietary Trace Element
Chromium 6+ (Hexavalent) - Toxic

103
Q

Works to improve insulin signaling by modulating chromodulin, a protein that augments the signaling of insulin receptors

104
Q

Food Sources of Chromium

A

Oats, Broccoli, Eggs, Tomato, Barley, Black Pepper, Bread, Grape Juice, Green Beans, Romaine Lettuce, Corn and Meat

105
Q

Essential Mineral that helps balance the Redox System in the Human Body

106
Q

The process and reaction between two substances in which one substance is oxidized and the other reduced.

A

Redox System

107
Q

Menkes Disease

A

Copper Deficiency; results in Seizures, Brain Atrophy and Hypotonia

108
Q

Minerals not required for Human Function and/or optimal health

A

Nonessential Mineral

109
Q

Primary Function of Iodine

A

Precursor to Thyroid Hormones T3 and T4

110
Q

Iron Function

A

Hemoglobin, Myoglobin, Electron Transport Chain and Neurotransmitter production

111
Q

Heme

A

Form of Dietary Iron found only in Animal Meat–15% of diet, 40% Absorbed

112
Q

Nonheme

A

Form of Dietary Iron found in Plant-based foods

113
Q

Mineral required for Energy Production, Oxidative Phosphorylation and glycolysis

A

Magnesium (Over 300 biochemical reactions)

114
Q

Distribution of Magnesium

A

60% in Bone tissue, 20% in skeletal muscle, 19% soft tissues (Heart, Liver, Lungs) 1% Extracellular tissue

115
Q

Chronic disease most affected by Magnesium

A

Type 2 Diabetes

116
Q

Benefits of Magnesium Supplements

A

Lowers Fasting Glucose, LDL, and Triglycerides, raises HDL

117
Q

Sources of Magnesium

A

Supplements, Whole Grains, Cocoa, Spinach and Nuts

118
Q

Maximum Daily Intake of Mercury

A

2 micrograms/kg/day

119
Q

Toxic effects of Mercury

A

Displaces Selenium

120
Q

Phosphorus Functions

A

Required for Energy Production and Maintaining Cellular Viability
Central Molecule of Phosphate (ATP)

121
Q

Excessive intake of Phosphorus

A

Increase risk of Cardiovascular Disease, Osteoporosis. May accelerate Kidney Disease

122
Q

Potassium Functions (Intracellular)

A

Maintaining Concentration Gradients, Fluid Volume and Cardiac Rhythm

123
Q

The key component of several Selenoproteins (Specifically, thioredoxin reductase and glutathione peroxidase) that serve as Antioxidants or in the regeneration of antioxidants

124
Q

Location of Sodium

A

Extracellular

125
Q

Symptoms of Hyponatremia

A

Malaise, Nausea, Cramps, Headache, Slurred Speech

126
Q

Function of Zinc

A

Provides structure to cells and helps reactions to occur

127
Q

Most abundant intracellular trace element

128
Q

Plays regulatory roles in Transcription via Transcription Factors and stabilizes Nucleic Acids
Creation of Tubulin

129
Q

Zinc Deficiency

A

Alopecia, Immune Deficiency, night blindness, delayed healing and growth retardation

130
Q

High intake of Zinc may lead to _________________ deficiency

131
Q

Common Minerals in Dairy

A

Calcium
Chromium
Phosphorus
Selenium
Sodium
Zinc

132
Q

Common Minerals in Seafood

A

Calcium
Iron’
Phosphorus
Potassium
Selenium
Sodium
Zinc

133
Q

Common Minerals in Whole Grains

A

Calcium
Chromium
Iron
Magnesium
Potassium
Sodium

134
Q

Common Minerals in Green, Leafy Vegetables

A

Calcium
Chromium
Iron
Magnesium
Potassium
Selenium

135
Q

USDA Guidelines for Adequate Mineral Consumption: Green, Leafy Vegetables

A

3 -7 Servings/Week

136
Q

USDA Guidelines for Adequate Mineral Consumption: Mineral-Rich Tubers (Potatoes and Turnips)

A

3 -7 Servings/Week

137
Q

USDA Guidelines for Fish

A

Weekly Basis

138
Q

USDA Guidelines for Adequate Mineral Consumption: legumes and/or whole grains

A

3 -7 Servings/Week

139
Q

USDA Guidelines for Adequate Mineral Consumption: Lean cuts of animal meat and/or dairy products

A

3 -7 Servings/Week

140
Q

The extent to which an ingredient, food or other substance is absorbed by the body

A

Bioavailability

141
Q

The availability of a nutrient for assimilation into the body from food

A

Bioavailability

142
Q

Bioavailability factors

A

Solubility
Type of Macronutrient
How it is bound in the food
Co-ingestion of other foods or compounds that facilitate absorption/compete with it

143
Q

Type of Iron with most Bioavailability

A

Heme (Plant sources) 10 - 35% Bioavailability
Non-heme sources is only 2 - 20%

144
Q

Increase Bioavailability of Non-Heme Iron

145
Q

Decreased availability of Non-Heme Iron

A

Phytates (whole-grain foods such as Bran)

146
Q

A nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group

A

Estimated Average Requirement (EAR)

147
Q

The average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97% to 98%) healthy individuals in a group

A

Recommended Dietary Allowance (RDA)

148
Q

A value based on observed or experimentally determined approximations of nutrient intake by a group (or groups) of healthy people

A

Adequate Intake (AI)

149
Q

Used when an RDA cannot be determined

A

Adequate Intake (AI)

150
Q

The Highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population

A

Tolerable Upper Intake Level (UL)

151
Q

How is the EAR determined?

A

Systematic review of the literature and uses Human data

152
Q

How is RDA determined?

A

Using Two Standard Deviations or Coefficient or Variation for the EAR of 10%

153
Q

Quantitative Aspect of Micronutrient Programming

A

Estimation of the amount of nutrients in foods and their bioavailability in the form they are actually consumed

154
Q

Qualitative Aspect of Micronutrient Programming

A

Biologic Utilization of nutrients in the food as consumed by humans and explore the potential for interaction among nutrients

155
Q

Aging or Institutionalized patients may require what supplements?

A

Vitamin D and Calcium

156
Q

Celiac patients may benefit from what supplements?

A

Folate, Vitamin B12, Calcium and Vit D

157
Q

Children with Intractable epilepsy may need what diet?

158
Q

Elemental metal found in Vitamin B12

159
Q

Intracellular to extracellular ratio of Potassium

160
Q

Key process of Chromium

A

Insulin Signaling

161
Q

Normal Range of Calcium in the Blood

A

8.4 - 9.5 mg/dL

162
Q

Percentage of the body made of Calcium

163
Q

Family of compounds for Vitamin K

A

Phylloquinones

164
Q

Number of servings of fruit daily

165
Q

Vitamin B1

166
Q

Vitamin B2

A

Riboflavin

167
Q

Hyponatremia

A

135 millimolar

168
Q

Increased requirement of Iron for Long Distance Runners

169
Q

Percent of Children under Age 5 with a Vitamin A deficiency

170
Q

Percent of Magnesium found in Bones

171
Q

Normal range of Extracellular Concentration of Sodium

A

136 - 151 millimolar

172
Q

RDA for Vitamin A for male adults

A

900 micrograms/day

173
Q

Maximal recommended Daily intake of mercury

A

2 micrograms/day

174
Q

RDA for Iodine in Adults

A

150 micrograms/day

175
Q

Magnesium is Conjugated with what?

176
Q

Deficiency in Vitamin B1

177
Q

Vitamin B3

178
Q

Percentage of athletes with Vit D deficiency

179
Q

Percentage of Vit C Deficiency

Certified Nutrition Coach (28 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions