Micronutrient information Flashcards
Phosphorus
Group: energy release
Function: ATP transfer
Best source: abundant
Niacin (B3)
Function: Makes coenzymes (NAD) - anaerobic glycolysis
Best source: protein foods, whole grains
Deficiency: pellagra, fatigue, increases HDL, liver damage
Toxicity: flushing, liver toxicity
Riboflavin (B2)
Function: Makes coenzymes (FAD)
Best source: milk, dark leafy greens
Deficiency: rare, fatigue and weak
Pantothenic acid (B5)
Function: makes coenzymes (CoA) - anaerobic glycolysis
Defiency: rare, fatigue and weak
Thiamin (B1)
Function: makes coenzymes (TPP) - aerobic glycolysis
Best source: protein foods, whole grains
DeficiencyL beri-beri, alcoholics, fatigue and weak
Biotin (B7)
Function: makes coenzymes - fat and CHO metabolism
Deficiency: fatigue and weak
Chormium
Function: insulin binding
Best source: whole grains
Iodine
Function: component in thyroid
Best source: seafood, iodized salt
Deficiency: goiter
Bone growth
Cartilage -> hydroxyapatite
Remodeling of bone
Osteoblast - build bone, laying down matrix and mineral
Osteoclast - dissolve bone and matrix
Calcium - forms hydroxyapatite with phosphorus
Parathyroid hormone (PTH)
Calcium intake down = blood calcium down
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
Calcium intake up = blood calcium up
Thyroid release calcitonin
stimulates osteoblasts - build bone, take up Ca from blood
Amenorrhea
cessation of menstruation
low body fat - > low estrogen
Bone demineralization -> premature osteporosis
Osteoporosis definition
Imbalance of bone formation and resorption from bone
Contributing factors of osteoporosis
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
Prevention of osteoporosis
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
Factors affecting calcium status
Phosphorus
Vitamin D
Vitamin K
Vitamin A
Vitamin C
Magnesium
Problems with supplements
Toxicity
Competition for absorption
Low trace minerals
No phytonutrients
Not well balanced
Sources of viatmin A
milk, dark leafty veg
Sources of vitamin D
Dairy, fish oil
Sources of vitamin E
Wheat germ
Whole grains
Seed oil
Sources of vitamin K
dark leafy green vegetables
Vitamin C sources
fruits / vegetables
Thiamin sources:
protein foods, whole grains
Niacin sources
Protein foods, whole grains
Riboflavin sources
Milk, dark leafy greens
Folate sources
dark leafy greens, beans, orange juice
B12 sources
animal product
Sources of sodium
Salt (NaCl)
Sources of chloride
Salt (NaCl)
Sources of potassium
fruits and vegetables
Sources of Calcium
Dairy products
sesame
benes
fish bones
tofu
tortillas
orange juice
Phosporus sources
abundant
Magensium sources
vegetables
whole grains
Iodine sources
Iodized salt
Seafood
dairy products
Sources of iron
heme-iron: meat,fish, poultry
non-heme iron: dary leafy greens, whole grains, and beans
Zinc sources
meat, fish, poultry, nuts, seeds
