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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

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2
Q

Micronutrients

A

Vitamins and Minerals
MIcrograms and Milligrams

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3
Q

Coenzymes and Cofactors

A

Compounds or Molecules that help enzymes work

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4
Q

Vitamin C (Coenzyme)

A

Collagen

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5
Q

Required for the Krebs Cycle to function properly

A

B1 and B2

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6
Q

Required to maintain the Electron Transport Chain

A

Iron and Sulfur

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7
Q

Vitamin C Deficiency

A

Scurvy

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8
Q

Vitamin A Deficiency

A

Blindness

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9
Q

Vitamin D Deficiency

A

Rickets

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10
Q

Magnesium Deficiency

A

Impair Glucose Metabolism

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11
Q

Selenium Deficiency

A

Muscle Pain and Bone Disorders

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12
Q

Water Soluble Vitamins

A

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

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13
Q

Vitamin B1

A

Thiamine

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14
Q

Vitamin B2

A

Riboflavin

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15
Q

Vitamin B3

A

Niacin

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16
Q

Critical for metabolism of sugar and amino acids and CNS function

A

Vitamin B1 (Thiamine)

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17
Q

Vitamin B1 Deficiency

A

Beri Beri
Wernicke Encephalopathy

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18
Q

Sources of Vitamin B1

A

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

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19
Q

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

A

Vitamin B2 (Thiamine)

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20
Q

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

A

Vitamin B2 (Riboflavin)

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21
Q

Vitamin B2 Deficiency

A

Dry Skin, Sore Throat and Inflammation

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22
Q

“Rusting”

A

Oxidative Stress

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23
Q

“Reactive”

A

Inflammatory Stress

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24
Q

Sources of Vitamin B2

A

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

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25
Q

Vitamin B3 (Niacin) Functions

A

Metabolism of Carbohydrates, Proteins and Fats

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26
Q

Component of nicotinamide adenine dinucleotide (NAD)

A

Vitamin B3 (Niacin)

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27
Q

Nicotinamide adenine dinucleotide (NAD)

A

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

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28
Q

Vitamin B3 Deficiency

A

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

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29
Q

Sources of Niacin

A

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

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30
Q

Component of Co-enzyme A (CoA)

A

Vitamin B5 (Pantothenic Acid)

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31
Q

Function of co-enzyme A (CoA)

A

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

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32
Q

Function of Vitamin B5

A

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

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33
Q

Vitamin B5 Deficiency

A

Rarely seen (Severe Malnutrition)

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34
Q

Class of Vitamins including Vitamin B6

A

Pyridoxal, pyridoxine, and pyridoxamine

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35
Q

Function of Vitamin B6

A

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

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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).

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37
Q

Vitamin B7

A

Biotin

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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)

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39
Q

Biotin Deficiency

A

Hair loss (Alopecia), Dermatitis and issues with nails

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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.

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41
Q

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

A

Vitamin B12

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42
Q

Vitamin B12 Deficiency

A

Pregnancy, Vegans and Vegetarians
Anemia and Neurologic Disorders

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43
Q

Sources of Vitamin B12

A

Fortified grains, shellfish, fish, beef, and dairy

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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

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45
Q

Folic Acid Deficiency

A

Rare; Anemia; May be found in pregnancy

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46
Q

Sources of Folic Acid

A

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

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47
Q

Folic Acid Supplements

A

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

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48
Q

Ascorbic Acid

A

Vitamin C

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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

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50
Q

Shuttles Fatty Acids into the Mitochondria

A

Carnitine

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51
Q

Gives Bones, Vessels, Tendons and Ligaments their physical properties

A

Collagen

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52
Q

Athletic benefits of Vitamin C

A

Reduce Exercise-Induced Muscle Damage
Reduce Post-Exercise Soreness

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53
Q

Post-Exercise Soreness

A

Delayed-onset muscle soreness (DOMS)

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54
Q

Sources of Vitamin C

A

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

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55
Q

Excess Vitamin C Supplementation

A

Stomach Upset; Diarrhea

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56
Q

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

A

Choline

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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

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58
Q

Location of the production of Choline

A

Liver

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59
Q

Choline Deficiency

A

Organ Dysfunction; Fatty Liver and Muscle Damage

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60
Q

Lowers Homocysteine Levels

A

Choline

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61
Q

Choline Sources

A

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

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62
Q

Something that improves either physical or mental performance.

A

Ergogenic Aid

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63
Q

Choline Deficiency

A

Found in Vegetarians and Vegans

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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

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65
Q

Vitamins that dissolve in fats and oils

A

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

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66
Q

Group of Compounds containing Vitamin A

A

Retinoids

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67
Q

Most common Retinoids

A

Retinol, Retinal and Retinoic Acid

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68
Q

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

A

Vitamin A

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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

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70
Q

Another Name for Vit A

A

Retinol (A1) converted into Retinal

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71
Q

Retinaldehyde

A

Retinal - Converted retinoic acid in the human body

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72
Q

Converts Light into signals that the brain turns into vision

A

Retinal

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

A

Blindness

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

A

Vitamin D

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

A

D3

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

A

Vitamin E

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

A

Vitamin E

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

A

Minerals

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

A

99%

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

A

Chromium

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

A

Chromium

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

A

Copper

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

A

Selenium

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

A

Zinc

128
Q

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

A

Zinc

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

A

Copper

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

A

Vitamin C

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?

A

Ketogenic

158
Q

Elemental metal found in Vitamin B12

A

Cobalt

159
Q

Intracellular to extracellular ratio of Potassium

A

30:1

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

A

1 - 2%

163
Q

Family of compounds for Vitamin K

A

Phylloquinones

164
Q

Number of servings of fruit daily

A

Four

165
Q

Vitamin B1

A

Thiamine

166
Q

Vitamin B2

A

Riboflavin

167
Q

Hyponatremia

A

135 millimolar

168
Q

Increased requirement of Iron for Long Distance Runners

A

70%

169
Q

Percent of Children under Age 5 with a Vitamin A deficiency

A

33%

170
Q

Percent of Magnesium found in Bones

A

60%

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?

A

ATP

176
Q

Deficiency in Vitamin B1

A

Beri Beri

177
Q

Vitamin B3

A

Niacin

178
Q

Percentage of athletes with Vit D deficiency

A

54%

179
Q

Percentage of Vit C Deficiency

A

7%

Certified Nutrition Coach (28 decks)

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