Micronutrient information

Question 1

Phosphorus

Answer 1

Group: energy release

Function: ATP transfer

Best source: abundant

Question 2

Niacin (B3)

Answer 2

Function: Makes coenzymes (NAD) - anaerobic glycolysis

Best source: protein foods, whole grains

Deficiency: pellagra, fatigue, increases HDL, liver damage

Toxicity: flushing, liver toxicity

Question 3

Riboflavin (B2)

Answer 3

Function: Makes coenzymes (FAD)

Best source: milk, dark leafy greens

Deficiency: rare, fatigue and weak

Question 4

Pantothenic acid (B5)

Answer 4

Function: makes coenzymes (CoA) - anaerobic glycolysis

Defiency: rare, fatigue and weak

Question 5

Thiamin (B1)

Answer 5

Function: makes coenzymes (TPP) - aerobic glycolysis

Best source: protein foods, whole grains

DeficiencyL beri-beri, alcoholics, fatigue and weak

Question 6

Biotin (B7)

Answer 6

Function: makes coenzymes - fat and CHO metabolism

Deficiency: fatigue and weak

Question 7

Chormium

Answer 7

Function: insulin binding

Best source: whole grains

Question 8

Iodine

Answer 8

Function: component in thyroid

Best source: seafood, iodized salt

Deficiency: goiter

Question 9

Bone growth

Answer 9

Cartilage -> hydroxyapatite

Question 10

Remodeling of bone

Answer 10

Osteoblast - build bone, laying down matrix and mineral

Osteoclast - dissolve bone and matrix

Calcium - forms hydroxyapatite with phosphorus

Question 11

Parathyroid hormone (PTH)

Calcium intake down = blood calcium down

Answer 11

Acts on kidney to increase kidney activation of the precursor vitamin D. Increase absorption of calcium in intestine

stimulates osteoclast - resorption of calcium from the bone

Question 12

Calcium intake up = blood calcium up

Answer 12

Thyroid release calcitonin

stimulates osteoblasts - build bone, take up Ca from blood

Question 13

Amenorrhea

Answer 13

cessation of menstruation

low body fat - > low estrogen

Bone demineralization -> premature osteporosis

Question 14

Osteoporosis definition

Answer 14

Imbalance of bone formation and resorption from bone

Question 15

Contributing factors of osteoporosis

Answer 15

Menopause, low estrogen

Male hormone decrease gradually

most people get it with age

Less vitamin D in elderly, low sun exposure

Less efficient synthesis

Less activation of precursor

Question 16

Prevention of osteoporosis

Answer 16

Build good bone reserves early in life (<35)

Bone mass peaks at 35

good diet -adequate Ca

Too much will decrease iron abosrption

Weight bearing exercise

Question 17

Factors affecting calcium status

Answer 17

Phosphorus

Vitamin D

Vitamin K

Vitamin A

Vitamin C

Magnesium

Question 18

Problems with supplements

Answer 18

Toxicity

Competition for absorption

Low trace minerals

No phytonutrients

Not well balanced

Question 19

Sources of viatmin A

Answer 19

milk, dark leafty veg

Question 20

Sources of vitamin D

Answer 20

Dairy, fish oil

Question 21

Sources of vitamin E

Answer 21

Wheat germ

Whole grains

Seed oil

Question 22

Sources of vitamin K

Answer 22

dark leafy green vegetables

Question 23

Vitamin C sources

Answer 23

fruits / vegetables

Question 24

Thiamin sources:

Answer 24

protein foods, whole grains

Question 25

Niacin sources

Answer 25

Protein foods, whole grains

Question 26

Riboflavin sources

Answer 26

Milk, dark leafy greens

Question 27

Folate sources

Answer 27

dark leafy greens, beans, orange juice

Question 28

B12 sources

Answer 28

animal product

Question 29

Sources of sodium

Answer 29

Salt (NaCl)

Question 30

Sources of chloride

Answer 30

Salt (NaCl)

Question 31

Sources of potassium

Answer 31

fruits and vegetables

Question 32

Sources of Calcium

Answer 32

Dairy products

sesame

benes

fish bones

tofu

tortillas

orange juice

Question 33

Phosporus sources

Answer 33

abundant

Question 34

Magensium sources

Answer 34

vegetables

whole grains

Question 35

Iodine sources

Answer 35

Iodized salt

Seafood

dairy products

Question 36

Sources of iron

Answer 36

heme-iron: meat,fish, poultry

non-heme iron: dary leafy greens, whole grains, and beans

Question 37

Zinc sources

Answer 37

meat, fish, poultry, nuts, seeds