Chapter 10 - Micronutrients Flashcards
1
Q
classes of micronutrients
A
- vitamins
- minerals
2
Q
vitamins
A
complicated organic molecules that must be consumed in the diet as the body either
- does not manufacture them or
- does not manufacture them in sufficient quantities
all vitamins are necessary for the body to function properly
destroyed easily by cooking with heat or chemical reagents.
3
Q
minerals
A
simple, inorganic molecules found in soil and rock
not vulnerable to heat, sunlight, or chemical reactions.
Vitamins and minerals also differ in their originating sources and their vulnerabilities to heat, light, and chemical reactions
4
Q
inorganic vs organic
A
Compounds not containing carbon).
componds containing carbon
5
Q
types of vitamins
A
- water soluble
- fat soluble
6
Q
describe water-soluble vitamins
A
- present in the blood and other bodily fluids
- CANNOT be stored in bodily tissues (meaning they must be consumed daily)
7
Q
describe fat soluble vitamins
A
- disolve in fats and oils
- can be stored in bodily tissues
8
Q
hypervitaminosis
A
Abnormally high storage levels of vitamins, which can lead to toxic symptoms
the vitamin K can lead to this!
9
Q
atomic elements
A
A pure substance consisting only of atoms that all have the same numbers of protons in their atomic nuclei
10
Q
what are the water soluble vitamins?
A
B complex
C
11
Q
water soluble
b-vitamins
8 total
A
B1 (thiamine)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6 (pyridoxine, pyridoxal, pyridoxamine)
B7 (biotin)
B9 (folic acid)
B12 (cobalamin)
12
Q
vitamin B1 (thiamine)
RDI 1.1 - 1.2 mg
A
is involved in the metabolism of glucose and amino acids
deficient in vitamin B1 can develop diseases (e.g., beriberi)
found in fortified
1. enriched grains
2. meats (beef, pork, and salmon)
3. squash
4. black beans
5. flax seeds
peas, nuts, wholegrain breads, some fortified breakfast cereals, liver, flax seeds
13
Q
vitamin B2 (riboflavin)
RDI 1.1 - 1.3 mg
A
- critical in macronutrient metabolism
- is a component of flavin adenine dinucleotide (FAD), an essential part of the body’s antioxidant system
milk, eggs, fortified breakfast cereals, mushrooms, plain yoghurt
14
Q
vitamin B3 (niacin)
RDI 14 - 16 mg
A
- exists in two forms: nicotinic acid and nicotinamide
- critical for macronutrient metabolism
meat, fish, wheat, flour, eggs
15
Q
Nicotinamide adenine dinucleotide (NAD)
RDI 1.3 mg
A
co-enzyme central to metabolism
16
Q
Vitamin B5 (pantothenic acid)
RDI 1.3 ug (micrograms)
A
- part of co-enzyme A (CoA) - serves as a molecular link between glycolysis and the Krebs cycle, which means that it is involved in the metabolism of proteins, carbohydrates, and fatty acids
- fundamental in producing cholesterol, fatty acids, and other molecules, such as coenzyme Q10 (CoQ10).
chicken, beef, liver and kidneys, eggs, mushrooms, avocado
17
Q
Vitamin B6 (pyridoxal, pyridoxine, and pyridoxamine)
RDI 2.4 ug
A
- refers to a class of several structurally similar molecules (pyridoxal, pyridoxine, and pyridoxamine
- critical to exercise metabolism, as they function in amino acid metabolism and glycogen breakdown
pork, poultry, fish, peanuts, soya beans, wheatgerm, oats, bananas, milk, some fortified breakfast cereals
18
Q
Vitamin B7 or biotin
RDI 30 ug
A
- is needed in very small quantities (about 30 µg/day) and is predominantly synthesized by gut bacteria, so it is unclear if biotin is required from the diet
- found in many common foods in small amounts. It is a cofactor for four ATP-dependent carboxylases:
1. acetyl-CoA carboxylase
2. pyruvate carboxylase
3. propionyl-CoA carboxylase
4. β-methylcrotonyl-CoA carboxylase - biotin deficiency is uncommon and there is no evidence that biotin supplementation has any health benefits
Bacteria that live naturally in the bowel are able to make biotin
19
Q
B9 (folic acid)
RDI 400 ug
A
- important for DNA synthesis and amino acid metabolism
- There is no evidence that exercise affects folate status. Like vitamin B6, however, dietary intake of folate in athletes is worth consideration. When energy intake is low, folate intake also appears to be poor, which has been reported in male and female figure skaters
broccoli, brussels sprouts, cabbage, kale, spring greens, spinach, peas, chickpeas, kidney beans, liver, breakfast cereals fortified with folic acid
20
Q
Vitamin B12
RDI 5 ug
A
- is a coenzyme that is required for DNA synthesis and the formation of red blood cells
- predominantly found in animal products including meat, fish, poultry, eggs, milk, and milk produce
- vegetarian and vegan are more likely to have a B12 defficiency
meat, fish, milk, cheese, eggs, some fortified breakfast cereals
21
Q
vitamin c (ascorbic acid or AA)
RDI 90 mg
A
- essential nutrient with roles in the body’s antioxidant defense system. Low intakes of AA may, however, increase the risk of certain chronic diseases and accelerate several indicators of the aging process
- Overall, no evidence-based rationale exists to justify the use of AA and α-TOC in an adaptive setting in AA- and α-TOC-sufficient athletes
Citrus fruit, such as oranges and orange juice, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, potatoes
22
Q
retinoids
A
Compounds chemically related to vitamin A
23
Q
retinol
A
- vitamin A
- A family found in food and used as a dietary supplement
24
Q
retinal
A
the chemical basis of animal vision
25
solutes
A substance that can be dissolved by a solvent to create a solution
## Footnote
can come in many forms, including gas, liquid, or solid
26
bioavailability
the fraction of the ingested nutrient that is absorbed and **subsequently used for normal physiological functions**
27
# factor affecting bioavailability
chemical form
The same micronutrient **may have different chemical forms** that affect its bioavailability.
## Footnote
Ferrous compared with ferric iron
28
# factor affecting bioavailability
dietary factors/interactions
Other dietary factors may enhance or inhibit the bioavailability of a micronutrient
## Footnote
Fats and antioxidants enhance carotenoid bioavailability.
Polyphenols and phytate inhibit iron bioavailability
29
# factor affecting bioavailability
concentration (quantity ingested)
As the amount ingested of some micronutrients increases, the bioavailability decreases
## Footnote
As the concentration of bioavailable zinc ingested increases, the efficiency of zinc absorption decreases
30
# factor affecting bioavailability
supplemental form
In some cases, supplemental forms of a micronutrient **are better absorbed** than dietary forms are
## Footnote
Carotenoids and folic acid are both better absorbed in supplemental form
31
# factor affecting bioavailability
host status
Host nutritional status has a major effect on absorption for specific micronutrients
## Footnote
Vitamin A status can decrease iron bioavailability by preventing hemoglobin formation
32
# factor affecting bioavailability
host pathophysiology
Some individuals lack factors necessary for the absorption of certain micronutrients
## Footnote
Lack of intrinsic factor limits vitamin B12 absorption through the small intestine to the bloodstream
33
are multivitamins effective at filling micronutrient defficiencies?
yes
34
# **common micronutrient defficiencies**
vitamin B1(thiamine)
Vitamin B1 is
* found in high concentrations in skeletal muscle, likely because it is important in glucose metabolism and, thus, in energy production
vegetarians and vegans are at higher risk of low B1 who do not consume enough foods fortified with B vitamins or consume supplements
If low vitamin B1 is confirmed, thiamine status can be evaluated in 2 ways:
1. by erythrocyte transketolase (ETK) assay
2. measuring thiamine metabolites in accessible tissues
*The ETK assay is more informative, because it demonstrates functionality of the thiamine
35
# **common micronutrient defficiencies**
vitamin B6
in certain foods such as bananas, meats, grains, and legumes, a preference against these foods will significantly reduce B6 intake in the diet. Therefore, **dietary assessment** and **meal planning with whole foods rich in B6** would be the most effective means to ensure optimal B6 intake
36
vitamin A
* group of compounds called retinoids
* critical for **vision, immune function, and human development**
* deficiency can lead to impaired vision and, in extreme circumstances, even blindness and death
* Vitamin A deficiency is rare in developed countries
## Footnote
Oily fish, liver, egg yolk, milk, butter carrots, apricot
.7 - .9 mg
37
# **common micronutrient defficiencies**
vitamin D
* inadequate sun exposure can cause defficiency
* Vitamin D status is indicative of calcium absorption and bone mineralization **and there is a wealth of evidence describing the relationship between 25[OH]D deficiency and bone health (particularly in nonathletes).**
* vitamin D has major immune function implications and decreases the likelihood for disease and infection
* decrements to muscle function are only observed when athletes present with very low vitamin D concentrations.
| Oily fish, eggs, and fortified foods; mainly obtained via sunlight
## Footnote
it's paramount to maximize athlete vitamin D year-round - 15 ug (m, f)
38
# **common micronutrient defficiencies**
iron
highly abundant element that is essential for life
In the United States, most of the human requirement for iron comes from fortified breakfast cereals, red meat, some plant sources, and tofu. However, depending on the source of iron, only 5–35% is typically absorbed. Humans require iron for hemoglobin and myoglobin synthesis
## Footnote
From a sporting perspective, iron is an intensely studied micronutrient due to the impact of exercise on iron status. Evidence suggests that highly active people, especially endurance runners, have about a 70% increased requirement for iron intake when compared to non-runners
39
hemoglobin
Red protein **responsible for transporting oxygen in the blood of vertebrates**
its molecule comprises four subunits, each containing an iron atom bound to a heme group
40
myglobin
A red protein containing heme, which carries and stores oxygen in muscle cells; structurally similar to a subunit of hemoglobin.
41
ergogenic
Enhances physical performance
42
At what part of the digestive tract is iodine absorbed?
stomach
43
which mineral is found in the largest quantity in the body?
calcium
44
2 main ways that micro and macronutrients differ
1. their uses
2. the amounts required
45
high-level overview of vitamins
1. **chemical composition**: complicated, organic substances
2. **source**: plants and animals
3. **vulnerability**: destroyed easily by cooking with heat or chemical reagents
4. **nutritional requirements**: All vitamins are necessary for the body to function properly.
46
high-level overview of minerals
1. **chemical composition**: simple inorganic substances
2. **source**: found in soil and rock
3. **vulnerability**: not vulnerable to heat, sunlight, or chemical reactions.
4. **nutritional requirements**: not all are necessary for the body to function properly.
47
vitamin e
| aka tocopherols
one of the main antioxidant molecules in the body, and it protects cells from oxidative damage. **One of the main mechanisms by which vitamin E protects cells is by limiting the oxidation of fatty acids that make up cell membranes and other critical structures within cells**
| 15 mg (m, f)
## Footnote
Almonds, peanuts, shrimp, sunflower seeds, corn oil
48
vitamin k
| aka menaquionones and phylloquinones
- controls blood clotting
- plays critical roles in bone formation and remodeling, and also works synergistically with vitamin D
| 120 ug (m)
90 ug (f)
## Footnote
Broccoli, cabbage, liver, cauliflower, spinach
49
# common micronutrient defficiencies
calcium
| macromineral
Calcium is found in the largest abundance of all minerals in the body. Accounting for 1.5–2% of body weight, most of the calcium in the body is found in the bones (some calcium in the blood, the muscle (required for muscle contraction), and in the nervous system)
Athletes who avoid dairy products and other calcium-rich foods, restrict energy intake, and/or have an eating disorder are at the highest risk of suboptimal calcium status
| 1000 mg (m, f)
## Footnote
Promotes bone and teeth formation, muscle contraction, membrane potentials, and nerve impulse transmission; regulates enzyme activity
50
chloride
| macromineral
Promotes nerve impulse conduction and hydrochloric acid formation in the stomach
| 2300 mg (m, f)
51
magnesium
| macromineral
Promotes protein synthesis and metalloenzyme, ATPases, and 2,3-diphosphoglycerate (DPG) formation; bone component
| 420 mg (m)
320 mg (f)
52
potassium
| macromineral
Necessary for membrane potential, nerve-impulse generation, muscle contraction, acid–base balance
| 4700 mg (m, f)
53
phosphorous
| macromineral
Promotes bone formation; buffer in muscle contraction; component of ATP, PCr, NADP, DNA, RNA, and cell membranes
| 700 mg
54
sodium
| macromineral
Promotes blood volume homeostasis, nerve-impulse generation, muscle contraction, acid–base balance
| 1500 mg (m, f)
55
sulfur
| macromineral
Acid–base balance; liver function
| 35 ug (m)
25 ug (f)
56
chromium
| micromineral
Assists insulin action
| 35 ug (m)
25 ug (f)
57
cobalt
| micromineral
Forms component of vitamin B12 needed for red blood cell development
58
copper
| micromineral
Promotes normal iron absorption, oxidative metabolism, connective tissue formation, hemoglobin synthesis; forms cofactor with superoxide dismutase
| 0.9 mg (m,f)
59
flourine
| micromineral
Promotes bone and teeth formation
| 4 mg (m)
3 mg (f)
60
iodine
| micromineral
Forms component of thyroid hormones T3 and T4
61
iron
| micromineral
**Transports oxygen as hemoglobin and myoglobin**; forms cytochromes and metalloenzymes; promotes immune function
18 (f)
| 8 mg (m)
62
manganese
| micromineral
Forms cofactor with energy metabolism enzymes; promotes bone formation and fat synthesis
| 2.3 mg (m)
1.8 mg (f)
63
molybdenum
| micromineral
Forms cofactor with riboflavin in CHO and fat metabolism enzymes
| 45 ug (m, f)
64
selenium
| micromineral
Forms cofactor with glutathione peroxidase
| 55 ug (m, f)
65
zinc
| micromineral
Forms metalloenzymes; promotes protein synthesis, immune function, tissue repair, energy metabolism, and antioxidant activity
| 11 mg (m)
8 mg (f)
66
phytonutrients
compounds found in plants that confer health benefits. Unlike vitamins, **they are not essential dietary components**—meaning individuals will not develop a deficiency if they do not consume them in their diet
a diet rich in phytonutrients will help optimize the athlete’s general health
67
carotenoids
| phytonutrients
Yellow, orange, and red organic pigments that are produced by plants and algae, as well as several bacteria and fungi
68
flavanoids (polyphenols)
| phytonutrients
A class of polyphenolic secondary metabolites found in plants
69
inositol phosphates
| phytonutrients
A group of mono- to hexaphosphorylated inositols that play crucial roles in diverse cellular functions, such as cell growth, apoptosis, cell migration, endocytosis, and cell differentiation
70
isothiocyanates
| phytonutrients
Chemical group formed by substituting the oxygen in the isocyanate group with a sulfur
71
lignans
| phytonutrients
Polyphenols found in plants, particularly seeds, whole grains, and vegetables; name derives from the Latin word for wood
72
phenols
| phytonutrients
A class of chemical compounds consisting of one or more hydroxyl groups bonded directly to an aromatic hydrocarbon group; phenolic compounds are classified as simple phenols or polyphenols based on the number of phenol units in the molecule
73
saponins
| phytonutrients
Bitter-tasting, usually toxic plant–derived organic chemicals that have a foamy quality when agitated in water
74
sulfides
| phytonutrients
A class of minerals containing sulfide or persulfide as the major anion
75
thiols
| phytonutrients
The sulfur analogue of alcohols (sulfur takes the place of oxygen in the hydroxyl group of an alcohol)
76
terpenes
| phytonutrients
Aromatic compounds found in many plants
77
phytonutrients mnemonic
Cows Financed Indecent Perfectionists Impressively Likewise Pinocchio Squeezed Senile Tomatoes Tensely
78
# Dietary Reference Intake Label
Estimated Average Requirement (EAR)
A nutrient intake value that is estimated to meet the requirement of **half** the healthy individuals in a group
79
# Dietary Reference Intake Label
Recommended Dietary Allowance (RDA)
The average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97–98%) healthy individuals in a group
80
# Dietary Reference Intake Label
Adequate Intake (AI)
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
81
# Dietary Reference Intake Label
Tolerable Upper Intake Level (UL)
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, risk of adverse effects increases
82
what is vitamin d status indicative of?
calcium absorption and bone mineralization
83
Which vitamin refers to a group of compounds known as retinoids?
vitamin a
The most common retinoids are retinol, retinal, and retinoic acid.
84
what vitamin can lead to hypervitaminosis and hypovitaminosis?
vitamin k
85
On average, a 35-year-old female should have how many milligrams of calcium a day?
1000mg/1 g
86
Inadequate intake of which nutrients can impair glucose metabolism?
magnesium
87
Vitamin B1 is found in high concentrations in what part of the body?
skeletal muscle
88
b complex vitamins mnemonic
Tycoons Refused Nannies Provocatively And Poodles Bashed Frozen Appliances Calmly.
89
Hypovitaminosis is only caused by what type of vitamin?
fat-soluble
## Footnote
because water soluble vitamins can't be stored in the body
90
At what part of the digestive tract is sodium absorbed?
large intenstine
91
At what part of the digestive tract is iron absorbed?
jejunum
92
what nutrient defficiency casues rickets?
vitamin D
93
Phytates and polyphenols are best consumed in what form?
raw food
94
how many k vitamins are there?
2
95
How can a mineral be classified as a macromineral?
it requires over 100mg daily
96
Which of the following is a key function of the mineral magnesium?
promotes muscle protein synthesis + glucose metabolism
97
name all of the macrominerals
* calcium
* sodium
* chloride
* magnesium
* potassium
* phosphorous
* sulfur
98
name all of the microminerals
* chromium
* copper
* cobalt
* flourine
* iodine
* iron
* manganese
* selenium
* molybdenum
* zinc
99
name all of the phytonutrients
100
what is the effective dose of calacium for an athlete?
1 g pre-exercise
