Ch 10: Micronutrients Flashcards
1
Q
Macronutrients
A
Carbohydrates, Protein and Fat
Tens to Hundreds of Grams/Day
2
Q
Micronutrients
A
Vitamins and Minerals
MIcrograms and Milligrams
3
Q
Coenzymes and Cofactors
A
Compounds or Molecules that help enzymes work
4
Q
Vitamin C (Coenzyme)
A
Collagen
5
Q
Required for the Krebs Cycle to function properly
A
B1 and B2
6
Q
Required to maintain the Electron Transport Chain
A
Iron and Sulfur
7
Q
Vitamin C Deficiency
A
Scurvy
8
Q
Vitamin A Deficiency
A
Blindness
9
Q
Vitamin D Deficiency
A
Rickets
10
Q
Magnesium Deficiency
A
Impair Glucose Metabolism
11
Q
Selenium Deficiency
A
Muscle Pain and Bone Disorders
12
Q
Water Soluble Vitamins
A
C, B1 (Thiamine), B3 (Niacin), B2 (Riboflavin), B5 (Pantothenic Acid), B6, Biotin, Folic Acid and Vitamin B12
13
Q
Vitamin B1
A
Thiamine
14
Q
Vitamin B2
A
Riboflavin
15
Q
Vitamin B3
A
Niacin
16
Q
Critical for metabolism of sugar and amino acids and CNS function
A
Vitamin B1 (Thiamine)
17
Q
Vitamin B1 Deficiency
A
Beri Beri
Wernicke Encephalopathy
18
Q
Sources of Vitamin B1
A
Fortified and Enriched Grains
Animal Meats
Squash, Black Beans and Flax Seed
19
Q
Critical to the metabolism of Proteins, Carbohydrates and Fat
Essential Part of the Antioxidant System
A
Vitamin B2 (Thiamine)
20
Q
Component of flavin adenine dinucleotide (FAD), an essential part of the antioxidant system in the body
A
Vitamin B2 (Riboflavin)
21
Q
Vitamin B2 Deficiency
A
Dry Skin, Sore Throat and Inflammation
22
Q
“Rusting”
A
Oxidative Stress
23
Q
“Reactive”
A
Inflammatory Stress
24
Q
Sources of Vitamin B2
A
Beef, Fish, Pork, Milk, Mushroom, Peanuts, Avocados and Eggs
25
Vitamin B3 (Niacin) Functions
Metabolism of Carbohydrates, Proteins and Fats
26
Component of nicotinamide adenine dinucleotide (NAD)
Vitamin B3 (Niacin)
27
Nicotinamide adenine dinucleotide (NAD)
Molecule that carries Hydrogen Ions and is used to make ATP, provides energy for our body
28
Vitamin B3 Deficiency
Inflammation of the Skin, Headache, Diarrhea, Memory Loss and even death
29
Sources of Niacin
Beef, fish, pork, milk, mushrooms, peanuts, avocados, and eggs
30
Component of Co-enzyme A (CoA)
Vitamin B5 (Pantothenic Acid)
31
Function of co-enzyme A (CoA)
Molecular link b/w Glycolysis and the Kreb's Cycle
32
Function of Vitamin B5
Production of Cholesterol, Fatty Acids and coenzyme 10 (Q10)
33
Vitamin B5 Deficiency
Rarely seen (Severe Malnutrition)
34
Class of Vitamins including Vitamin B6
Pyridoxal, pyridoxine, and pyridoxamine
35
Function of Vitamin B6
Breakdown of Glycogen into Glucose and the production of Glucose and Neurotransmitters
36
Sources of Vitamin B6
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).
37
Vitamin B7
Biotin
38
Cofactor in many carboxylase enzymes, which are responsible for transferring carbon dioxide molecules and the metabolism of carbohydrates, fatty acids, cholesterol, and amino acids
Vitamin B7 (Biotin)
39
Biotin Deficiency
Hair loss (Alopecia), Dermatitis and issues with nails
40
Carboxylase Enzymes
Responsible for adding a carboxyl group to molecules – these carboxylation reactions are involved in almost every step in energy production.
41
DNA synthesis, red blood cell production, and in maintaining proper neurological function
Vitamin B12
42
Vitamin B12 Deficiency
Pregnancy, Vegans and Vegetarians
Anemia and Neurologic Disorders
43
Sources of Vitamin B12
Fortified grains, shellfish, fish, beef, and dairy
44
Folic Acid (Folate)
Helps regulate single-carbon transfers, both accepting and donating single carbons to chemical reactions
Helps make Red and White Blood Cells and Dna Replication
45
Folic Acid Deficiency
Rare; Anemia; May be found in pregnancy
46
Sources of Folic Acid
Fortified grains, seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products.
47
Folic Acid Supplements
In Pregnancy, for anemia and may prevent Neural Tube Defects
May help with Depression
48
Ascorbic Acid
Vitamin C
49
Benefits of Vitamin C
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
50
Shuttles Fatty Acids into the Mitochondria
Carnitine
51
Gives Bones, Vessels, Tendons and Ligaments their physical properties
Collagen
52
Athletic benefits of Vitamin C
Reduce Exercise-Induced Muscle Damage
Reduce Post-Exercise Soreness
53
Post-Exercise Soreness
Delayed-onset muscle soreness (DOMS)
54
Sources of Vitamin C
Bright colored Citrus Fruits
Bell Peppers
Cruciferous vegetables
Dark Leafy Vegetables
Tomatoes
55
Excess Vitamin C Supplementation
Stomach Upset; Diarrhea
56
Provides structure to cell membranes and as a critical molecule for the production of the Neurotransmitter Acetylcholine
Choline
57
Play a role in changing how genes are expressed by adding specific tags,methyl groups to DNA
Choline
This helps determine which genes are turned on/off
58
Location of the production of Choline
Liver
59
Choline Deficiency
Organ Dysfunction; Fatty Liver and Muscle Damage
60
Lowers Homocysteine Levels
Choline
61
Choline Sources
Organ Meats and Egg Yolks, Oysters
dark, leafy greens; cauliflower; and mushrooms.
62
Something that improves either physical or mental performance.
Ergogenic Aid
63
Choline Deficiency
Found in Vegetarians and Vegans
64
Diet to prevent Water Soluble Vitamin Deficiency
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
65
Vitamins that dissolve in fats and oils
Fat-Soluble Vitamins (A,D,E,K)
Stored in Body's Fatty Tissue
66
Group of Compounds containing Vitamin A
Retinoids
67
Most common Retinoids
Retinol, Retinal and Retinoic Acid
68
Can be made from Beta-Carotene and other Carotenoids (Antioxidants)
Vitamin A
69
Functions of Vitamin A
Promotes good vision
Forms healthy teeth
Healthy Skeleton
Healthy Skin
Immune Function (Mucus Membranes)
Healthy Soft Tissue
Reproduction
70
Another Name for Vit A
Retinol (A1) converted into Retinal
71
Retinaldehyde
Retinal - Converted retinoic acid in the human body
72
Converts Light into signals that the brain turns into vision
Retinal
73
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
Retinoic Acid
74
Vitamin A Deficiency
Blindness
75
Sources of Vitamin 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
Most of this vitamin comes from the conversion of Cholesterol from direct sun exposure; very little comes from diet
Vitamin D
77
Functions of Vitamin D
Strong Bones, Immune function, Calcium Metabolism
78
Vitamin D production
Conversion of cholesterol (7-dehydrocholesterol) to the active form of vitamin D (D3) by sunlight
79
Active form of Vitamin D
D3
80
Causes of Vit D Deficiency
Being indoors, sunscreen, clothing that blocks the sun, living in Northern Latitudes.
81
How does Vit D affect performance and recovery?
Improve Aerobic metabolism, muscle repair and bone repair
82
Sources of Vitamin D
Salmon, sardines, mackerel, tuna, cod-liver oil, shiitake mushrooms, fortified milk, and fortified cheese.
83
Vitamin E Compounds
tocopherols and the tocotrienols
84
Types of Vitamin E Compounds
Alpha, Beta, Gamma, Delta
85
One of the main antioxidant molecules in the body and it protects cells from oxidative damage
Vitamin E
86
Mechanism of Vitamin E Cell Protection
Reducing the oxidation of fatty acids that make up cell membranes and other critical structures within cells
87
Vitamin E Deficiency
Neurological disorders that include uncontrolled movement and slurred speech
88
Beneficial on lipid peroxidation
Vitamin E
89
Sources of Vitamin E
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
Phylloquinones
Vitamin K1 (From Diet)
91
Menaquinones
Vitamin K2 (From bacteria / supplements)
92
Vitamin K Functions
Regulating Blood Homeostasis (Clotting)
Bone formation and modeling
Working with Vit D (Calcium Metabolism)
93
Vitamin K Deficiency
Bleeding disorders, Osteoporosis
94
Sources of Vitamin K
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
Vitamin K Diet
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
Naturally occurring Inorganic compounds that are required for life
Minerals
97
Blood Calcium Levels
8.4 - 9.5 mg/dL
98
Calcium Functions
Strong Bones, Muscle Contraction and Electrical Signaling
99
Amount of Calcium bound in the Bones and Teeth
99%
100
Most Abundant Mineral
Calcium (1-2%) of the human body
101
Essential Trace Mineral that can improve insulin sensitivity and enhance Macronutrient Metabolism
Chromium
102
2 Forms of Chromium
Chromium 3+ (Trivalent) - Dietary Trace Element
Chromium 6+ (Hexavalent) - Toxic
103
Works to improve insulin signaling by modulating chromodulin, a protein that augments the signaling of insulin receptors
Chromium
104
Food Sources of Chromium
Oats, Broccoli, Eggs, Tomato, Barley, Black Pepper, Bread, Grape Juice, Green Beans, Romaine Lettuce, Corn and Meat
105
Essential Mineral that helps balance the Redox System in the Human Body
Copper
106
The process and reaction between two substances in which one substance is oxidized and the other reduced.
Redox System
107
Menkes Disease
Copper Deficiency; results in Seizures, Brain Atrophy and Hypotonia
108
Minerals not required for Human Function and/or optimal health
Nonessential Mineral
109
Primary Function of Iodine
Precursor to Thyroid Hormones T3 and T4
110
Iron Function
Hemoglobin, Myoglobin, Electron Transport Chain and Neurotransmitter production
111
Heme
Form of Dietary Iron found only in Animal Meat--15% of diet, 40% Absorbed
112
Nonheme
Form of Dietary Iron found in Plant-based foods
113
Mineral required for Energy Production, Oxidative Phosphorylation and glycolysis
Magnesium (Over 300 biochemical reactions)
114
Distribution of Magnesium
60% in Bone tissue, 20% in skeletal muscle, 19% soft tissues (Heart, Liver, Lungs) 1% Extracellular tissue
115
Chronic disease most affected by Magnesium
Type 2 Diabetes
116
Benefits of Magnesium Supplements
Lowers Fasting Glucose, LDL, and Triglycerides, raises HDL
117
Sources of Magnesium
Supplements, Whole Grains, Cocoa, Spinach and Nuts
118
Maximum Daily Intake of Mercury
2 micrograms/kg/day
119
Toxic effects of Mercury
Displaces Selenium
120
Phosphorus Functions
Required for Energy Production and Maintaining Cellular Viability
Central Molecule of Phosphate (ATP)
121
Excessive intake of Phosphorus
Increase risk of Cardiovascular Disease, Osteoporosis. May accelerate Kidney Disease
122
Potassium Functions (Intracellular)
Maintaining Concentration Gradients, Fluid Volume and Cardiac Rhythm
123
The key component of several Selenoproteins (Specifically, thioredoxin reductase and glutathione peroxidase) that serve as Antioxidants or in the regeneration of antioxidants
Selenium
124
Location of Sodium
Extracellular
125
Symptoms of Hyponatremia
Malaise, Nausea, Cramps, Headache, Slurred Speech
126
Function of Zinc
Provides structure to cells and helps reactions to occur
127
Most abundant intracellular trace element
Zinc
128
Plays regulatory roles in Transcription via Transcription Factors and stabilizes Nucleic Acids
Creation of Tubulin
Zinc
129
Zinc Deficiency
Alopecia, Immune Deficiency, night blindness, delayed healing and growth retardation
130
High intake of Zinc may lead to _________________ deficiency
Copper
131
Common Minerals in Dairy
Calcium
Chromium
Phosphorus
Selenium
Sodium
Zinc
132
Common Minerals in Seafood
Calcium
Iron'
Phosphorus
Potassium
Selenium
Sodium
Zinc
133
Common Minerals in Whole Grains
Calcium
Chromium
Iron
Magnesium
Potassium
Sodium
134
Common Minerals in Green, Leafy Vegetables
Calcium
Chromium
Iron
Magnesium
Potassium
Selenium
135
USDA Guidelines for Adequate Mineral Consumption: Green, Leafy Vegetables
3 -7 Servings/Week
136
USDA Guidelines for Adequate Mineral Consumption: Mineral-Rich Tubers (Potatoes and Turnips)
3 -7 Servings/Week
137
USDA Guidelines for Fish
Weekly Basis
138
USDA Guidelines for Adequate Mineral Consumption: legumes and/or whole grains
3 -7 Servings/Week
139
USDA Guidelines for Adequate Mineral Consumption: Lean cuts of animal meat and/or dairy products
3 -7 Servings/Week
140
The extent to which an ingredient, food or other substance is absorbed by the body
Bioavailability
141
The availability of a nutrient for assimilation into the body from food
Bioavailability
142
Bioavailability factors
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
Type of Iron with most Bioavailability
Heme (Plant sources) 10 - 35% Bioavailability
Non-heme sources is only 2 - 20%
144
Increase Bioavailability of Non-Heme Iron
Vitamin C
145
Decreased availability of Non-Heme Iron
Phytates (whole-grain foods such as Bran)
146
A nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group
Estimated Average Requirement (EAR)
147
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
Recommended Dietary Allowance (RDA)
148
A value based on observed or experimentally determined approximations of nutrient intake by a group (or groups) of healthy people
Adequate Intake (AI)
149
Used when an RDA cannot be determined
Adequate Intake (AI)
150
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
Tolerable Upper Intake Level (UL)
151
How is the EAR determined?
Systematic review of the literature and uses Human data
152
How is RDA determined?
Using Two Standard Deviations or Coefficient or Variation for the EAR of 10%
153
Quantitative Aspect of Micronutrient Programming
Estimation of the amount of nutrients in foods and their bioavailability in the form they are actually consumed
154
Qualitative Aspect of Micronutrient Programming
Biologic Utilization of nutrients in the food as consumed by humans and explore the potential for interaction among nutrients
155
Aging or Institutionalized patients may require what supplements?
Vitamin D and Calcium
156
Celiac patients may benefit from what supplements?
Folate, Vitamin B12, Calcium and Vit D
157
Children with Intractable epilepsy may need what diet?
Ketogenic
158
Elemental metal found in Vitamin B12
Cobalt
159
Intracellular to extracellular ratio of Potassium
30:1
160
Key process of Chromium
Insulin Signaling
161
Normal Range of Calcium in the Blood
8.4 - 9.5 mg/dL
162
Percentage of the body made of Calcium
1 - 2%
163
Family of compounds for Vitamin K
Phylloquinones
164
Number of servings of fruit daily
Four
165
Vitamin B1
Thiamine
166
Vitamin B2
Riboflavin
167
Hyponatremia
135 millimolar
168
Increased requirement of Iron for Long Distance Runners
70%
169
Percent of Children under Age 5 with a Vitamin A deficiency
33%
170
Percent of Magnesium found in Bones
60%
171
Normal range of Extracellular Concentration of Sodium
136 - 151 millimolar
172
RDA for Vitamin A for male adults
900 micrograms/day
173
Maximal recommended Daily intake of mercury
2 micrograms/day
174
RDA for Iodine in Adults
150 micrograms/day
175
Magnesium is Conjugated with what?
ATP
176
Deficiency in Vitamin B1
Beri Beri
177
Vitamin B3
Niacin
178
Percentage of athletes with Vit D deficiency
54%
179
Percentage of Vit C Deficiency
7%
