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NASM Nutrition Coach-LA > Chapter 10: Micronutrients > Flashcards

Chapter 10: Micronutrients Flashcards

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1
Q

Compounds or molecules that help enzymes work. For example, vitamin C is a coenzyme that helps make collagen.

A

Coenzymes and Cofactors

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2
Q

Metabolic reactions are chemical processes that occur in the body that help sustain life.

A

Metabolic reactions

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3
Q

Organelles (small structures inside cells) where the majority of energy production, specifically aerobic metabolism, occurs – “the powerhouse of the cell.”

A

Mitochondria

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4
Q

A chemical process where most of the ATP in the body is produced – the basic principle behind the electron transport chain is that an electron gradient produces ATP.

A

Electron Transport Chain

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5
Q

Also known as the Citric Acid cycle, a sequence of biochemical reactions through which most living organisms produce energy using aerobic metabolism (i.e., in the presence of oxygen).

A

Krebs cycle

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6
Q

Vitamin B1 / Thiamine

A

Critical in the metabolism of sugar and amino acids as well as central nervous system function.

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7
Q

A condition of thiamine deficiency that affects either the cardiovascular system, the nervous system, or both.

A

Beriberi

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8
Q

A disease of the brain that is the direct result of thiamine deficiency – It causes confusion and makes people uncoordinated.

A

Wernicke Encephalopathy

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9
Q

Vitamin B2/Riboflavin

A

Critical in the metabolism of proteins, carbohydrates, and fat. Essential part of the antioxidant system.

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10
Q

A key molecule in regulating oxidation-reduction reactions, which are responsible for managing the oxidative balance in the body.

A

Flavin Adenine Dinucleotide (FAD)

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11
Q

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

A

Redox System

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12
Q

Vitamin B3/Niacin

A

Shares many similarities with vitamin B2 in that it is critical in the metabolism of proteins, carbohydrates, and fat.

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13
Q

Vitamin B5/Pantothenic Acid

A

A component to co-enzyme A (CoA) – CoA serves as a molecular link between glycolysis and the Kreb’s cycle. Critical in the metabolism of macros. Also plays fundamental role in the production of cholesterol and fatty acids.

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14
Q

Vitamin B6

A

Represents a class of several related, but different molecules, each of which are important for optimal health. Involved in the breakdown of glycogen into glucose and the production of glucose and neurotransmitters.

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15
Q

Vitamin B7/Biotin

A

Formerly referred to as vitamin H, is a cofactor in many carboxylase enzymes, which are responsible for transferring carbon dioxide molecules and the metabolism of carbohydrates, fatty acids, cholesterol, and amino acids.

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16
Q

Vitamin B12

A

The largest of the B-complex vitamins, comes in many forms, and contains a heavy metal/mineral in its molecular structure, specifically cobalt. Involved in many different metabolic processes, including DNA synthesis, red blood cell production, and in maintaining proper neurological function.

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17
Q

Vitamin B9/Folic acid/folate

A

Helps regulate single-carbon transfers, both accepting and donating single carbons to chemical reactions. Critical for production of red and white blood cells as well as DNA.

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18
Q

Vitamin C/Ascorbic Acid

A

One of the more robust vitamins. It plays myriad roles in the human body.

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19
Q

An essential nutrient, a source of methyl groups needed for many steps in metabolism. Plays a role in changing how your genes are expressed by adding specific tags, methyl groups, to your DNA.

A

Choline

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20
Q

A thing that is composed of two or more separate elements.

A

Compound

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21
Q

A class of chemical compounds that are vitamers of vitamin A.

A

Retinoids

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22
Q

Retinol / Vitamin A1

A

Helps in vision, bone growth, reproduction, growth of epithelium, and fighting infections. It is converted into retinal in the human body.

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23
Q

One of the other main forms of vitamin A and is converted into retinoic acid in the human body. Retinal is important as it converts light into signals that the brain turns into vision.

A

Retinal

24
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

25
Q

A fat-soluble vitamin present in very few foods – much of the _______ ___ found in our bodies comes from the conversion of cholesterol from direct exposure to sunlight. This makes it unique among the fat-soluble vitamins in that dietary sources are often not sufficient to maintain adequate levels. Sunlight and/or supplementation is necessary. Critical for immune function, bone formation, and calcium metabolism.

A

Vitamin D

26
Q

A class of compounds – the most common ones are known as the tocopherols and the tocotrienols, each of which have four types: alpha, beta, gamma, and delta. _________ __ is one of the main antioxidant molecules in the body and it protects cells from oxidative damage.

A

Vitamin E

27
Q

A family of compounds that have a similar structure and function – they are involved in regulating blood clotting as well as calcium metabolism.

A

Vitamin K

28
Q

Vitamin A

A

Critical for vision, immune function, and human development.

29
Q

An essential trace mineral that can improve insulin sensitivity and enhance macronutrient metabolism.

A

Chromium. Note: There are two major forms of chromium: chromium 3+ (trivalent) and chromium 6+ (hexavalent). Chromium 3+ is the form found in food and is the biologically active form while chromium 6+ is a toxic form that results from industrial pollution.

30
Q

An essential mineral and helps balance the redox system in the human body. There are several disorders that come from ______ metabolism issues. For example, Menkes disease results in seizures, brain atrophy, and hypotonia and is corrected by early _____ supplementation. _____ is needed in minute quantities, ranging from 600 to 700 micrograms (0.6 to 0.7 milligrams) per day. _____ deficiency is exceedingly rare in humans and, in most cases, ______ is consumed in adequate quantities in most dietary patterns.

A

Copper

31
Q

A nonessential mineral that, when consumed in low quantities, can be considered a beneficial ingredient for preventing cavities in teeth. ______ is found primarily in drinking water in the United States: roughly 52% of drinking water contains 0.7 to 1.2 mg/L of _______.

A

Fluoride

32
Q

Similar to chromium, ______ is considered a trace mineral that is found in some foods and is supplemented in many others such as iodized salt. The primary function of _____ in the human body is as a precursor to thyroid hormones: both T3 and T4. ______ deficiency varies in prevalence due to geographic location as there are varying levels of ______ in the soil throughout the world. The most prevalent complications of ______ deficiency are goiter and hypothyroidism.

A

Iodine

33
Q

Is central in hundreds of metabolic processes, with the storing, transporting, and delivery of oxygen via hemoglobin and myoglobin being the most important of its myriad roles. ___ is also involved in the electron transport chain and neurotransmitter production.

A

Iron

34
Q

An iron-containing protein found on red blood cells that binds oxygen and other molecules for transport in the blood.

A

Hemoglobin

35
Q

A protein that carries and stores oxygen in muscle cells.

A

Myoglobin

36
Q

A mineral that is required for energy production, oxidative phosphorylation, and glycolysis. Is involved in over 300 biochemical reactions that span the full spectrum of human metabolism: from digestion to nervous system activity to glucose regulation and protein synthesis.

A

Magnesium

37
Q

Found everywhere in the body and is required for energy production and maintaining cellular viability. _________ is the central molecule in phosphate, which is part of adenosine triphosphate (ATP), the energy molecule that facilitates virtually every biochemical reaction.

A

Phosphorus

38
Q

A mineral that is present in all tissues in the body and is required for maintaining concentration gradients, fluid volume, and cardiac rhythm.

A

Potassium

39
Q

The key component of several selenoproteins that serve as antioxidants or in the regeneration of antioxidants.

A

Selenium

40
Q

A mineral that is present in virtually every tissue of the body and is essential for maintaining gradient balance, fluid status, and cardiac rhythm. Where _____ differs from potassium is in its location. ______ is primarily an extracellular fluid compared to potassium which is primarily an intracellular fluid

A

Sodium

41
Q

A mineral that provides structure to cells and helps reactions occur – it is the most abundant intracellular of the trace elements and plays regulatory roles in transcription via transcription factors, stabilizes nucleic acids, and is necessary for the creation of tubulin, giving cells their internal rigid structure and allowing them to properly maintain their shape and function.

A

Zinc

42
Q

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

A

Bioavailability

43
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)

44
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)

45
Q

A value based on observed or experimentally determined approximations of nutrient intake by a group (or groups) of healthy people – used when an RDA cannot be determined.

A

Adequate Intake (AI)

46
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 – as intake increases above the UL, the risk of adverse effects increases.

A

Tolerable Upper Intake Level (UL)

47
Q

What blood process does vitamin K help directly control?

A

Blood clotting

48
Q

What percent increased requirement do long distance runners have for iron compared to non-runners?

A

70%

49
Q

In which of the following key processes is chromium involved?

A

Insulin signaling

50
Q

Vitamin C deficiencies occur in what percentage of the population of the United States?

A

7%

51
Q

What is the intracellular-to-extracellular ratio of potassium?

A

30:1

52
Q

Pyridoxal, pyridoxine, and pyridoxamine are all molecules of which vitamin?

A

Vitamin B6

53
Q

What feature of minerals makes them different from vitamins?

A

They are inorganic.

54
Q

Hyponatremia (low-sodium concentration in the blood) sets in when sodium falls below what concentration?

A

135 millmolar

55
Q

What percent of magnesium in the human body is found in bone tissue?

A

60%

56
Q

What disease is the result of vitamin D deficiency?

A

Rickets

57
Q

What is the result of extended periods of high doses of fluoride?

A

Damage to bones

NASM Nutrition Coach-LA (22 decks)

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