Micronutrients Flashcards
Nutrients required in smaller quantities, including vitamins and minerals.
micronutrients
Compounds or molecules that help enzymes work.
coenzymes and cofactors
Chemical processes that occur in the body that help sustain life.
metabolic reactions
Organelles (small structures inside cells) where the majority of energy production, specifically aerobic metabolism, occurs – “the powerhouse of the cell.”
mitochondria
A chemical process where most of the ATP in the body is produced – the basic principle behind this is that an electron gradient produces ATP.
electron transport chain
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).
Krebs cycle
Which vitamins are required for the Krebs cycle to function?
Vitamins B1 and B2
Where are water-soluble vitamins stored?
They are found in the blood and other water-based fluids.
Name the nine water-soluble vitamins.
Vitamin C Thiamine (Vitamin B1) Niacin (Vitamin B3) Riboflavin (Vitamin B2) Pantothenic Acid (Vitamin B5) Vitamin B6 Biotin Vitamin B12 Folic Acid
Water soluble vitamin that is critical in the catabolism of sugars and amino acids as well as central nervous system function.
Vitamin B1/Thiamine
A condition of thiamine deficiency that affects either the cardiovascular system, the nervous system, or both.
Symptoms include weight loss, emotional disturbances, impaired sensory perception, weakness and pain in the limbs, and periods of irregular heart rate. Edema (swelling of bodily tissues) is common.
Beriberi
A disease of the brain that is the direct result of thiamine deficiency – It causes confusion and makes people uncoordinated.
Wernicke encephalopathy
Vitamin that is critical in the metabolism of proteins, carbohydrates, and fat, and required for cellular respiration, which helps create energy.
Riboflavin/Vitamin B2
A redox-active coenzyme that is critical in regulating oxidation-reduction reactions, which are responsible for managing the oxidative balance in the body.
Flavin Adenine Dinucleotide (FAD)
A series of chemical reactions in the body that help balance out molecular damage due to increase levels of oxidative stress, also responsible for maintaining enough oxidants for the body to function properly.
antioxidant system
The process and reaction between two substances in which one substance is oxidized and the other reduced.
Redox system
What do deficiencies in Vitamin B2/riboflavin lead to?
Deficiencies in vitamin B2 result in dry skin, sore throats, and inflammation
Vitamin that shares many similarities with vitamin B2 in that it is critical in the metabolism of proteins, carbohydrates, and fat. It is a precursor to the coenzyme NAD, which is critical for the catabolism of fat, carbs, and protein.
Niacin/Vitamin B3
A cofactor that plays several essential roles in metabolism, including as a coenzyme in redox reactions (carrying hydrogen ions to produce ATP).
Nicotinamide Adenine Dinucleotide (NAD)
A cofactor that plays a critical role in the Kreb’s cycle and electron transport chain and is responsible for much of the ATP production in our cells.
Nicotinamide Adenine Dinucleotide (NAD)
A water-soluble vitamin that is required to synthesize coenzyme A (CoA).
Pantothenic Acid/Vitamin B5
A coenzyme that is notable for its role in the synthesis and oxidation of fatty acids and the oxidation of pyruvate in the citric acid cycle. It serves serves as a molecular link between glycolysis and the Kreb’s cycle, which means that it is involved in the metabolism of proteins, carbohydrates, and fatty acids.
CoA (co-enzyme A)
The first step of carbohydrate metabolism, an anaerobic pathway, that breaks glucose or glycogen down to pyruvate.
glycolysis
Represents a class of several related, but different molecules, each of which are important for optimal health.
B Vitamins
What are the three molecular compounds of Vitamin B6?
pyridoxal
pyridoxine
pyridoxamine
This vitamin is involved in the breakdown of glycogen into glucose and the production of glucose and neurotransmitters.
Vitamin B6
Vitamin that 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.
Biotin (Vitamin B7)
Biotin deficiencies can lead to…?
hair loss, dermatitis, issues with nails
The largest of the B-complex vitamins, comes in many forms, and contains a heavy metal/mineral in its molecular structure, specifically cobalt.
Vitamin B12
Vitamin involved in many different metabolic processes, including DNA synthesis, red blood cell production, and in maintaining proper neurological function
Vitamin B12
Vitamin B12 deficiency can lead to…?
anemia and neurological disorders
Vitamin that helps regulate single-carbon transfers, both accepting and donating single carbons to chemical reactions.
Folate/Vitamin B9
Deficiencies in folate can lead to…?
anemia
Folate helps regulate single-carbon reactions, which are critical because they____
help produce red and white blood cells as well as DNA when cells make copies of themselves
AKA ascorbic acid
Vitamin C
Evidence indicates that adequate amounts of which vitamin is important for maintaining your antioxidant system and minimizing disease risk?
Vitamin C
An essential nutrient, a source of methyl groups needed for many steps in metabolism; aids in providing structure for cell membranes and as a critical molecule for the production of the neurotransmitter acetylcholine
Choline
Deficiency of choline leads to…?
organ dysfunction, primarily fatty liver and damage to muscle tissue
Chemical messenger that is released in muscle cells to activate muscle contraction. It is essential for all movement.
acetylcholine
Something that improves either physical or mental performance.
ergogenic aid
What happens when individuals take more water-soluble vitamins than the body needs for at any given time?
the body excretes it through urine
Vitamin that is critical in the metabolism of sugar and amino acids as well as central nervous system function
Vitamin B1 / Thiamine
A group of compounds referred to as retinoids. The most common retinoids are retinol, retinal, and retinoic acid
Vitamin A
Vitamin critical in vision, immune function, and for human development.
Vitamin A
Often referred to as vitamin A1. It is converted into retinal in the human body.
Retinol
One of the other main forms of vitamin A and is converted into retinoic acid in the human body. It is important as it converts light into signals that the brain turns into vision.
Retinal
Directly affects expression of genes. It is often used as a treatment of some skin conditions, such as acne, as it can control protein production that contributes to acne.
Retinoic acid
A fat-soluble vitamin present in very few foods – much of what is 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.
Vitamin D
Vitamin that plays many critical roles in human health, including immune function, bone formation, and calcium metabolism
Vitamin D
Vitamin D deficiency can lead to…
rickets
Inadequate levels of vitamin D are found in roughly __% of young, otherwise healthy adults
36%
Vitamin D insufficiency was observed in roughly __% of young athletes, which risks being elevated at higher latitudes where there is less sun exposure
56%
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. This vitamin is one of the main antioxidant molecules in the body and it protects cells from oxidative damage.
Vitamin E
A family of compounds that have a similar structure and function – they are involved in regulating blood clotting as well as calcium metabolism.
Vitamin K
_______ is the name for a family of compounds known as the phylloquinones and menaquinones
Vitamin K
Phylloquinones are also known as…?
Vitamin K1
Menaquinones are also known as…?
Vitamin K2
This vitamin plays critical roles in bone formation and remodeling as well as working synergistically with vitamin D
Vitamin K
This vitamin is critical for immune function, bone formation, and calcium metabolism
Vitamin D
This vitamin is critical for vision, immune, function, and for human development
Vitamin A
This vitamin regulates blood homeostasis by controlling clotting
Vitamin K
This vitamin protects cells from oxidative damage
Vitamin E
What can a client incorporate into their diet to minimize the chances of becoming deficient in water-soluble vitamins?
Check all that apply.
A. Consume several servings of carbohydates (2-3) per day.
B. Consume fatty fish at least once a week.
C. Consume several servings of vitamin rich nuts and seeds (2-3) per day.
D. Consume several servings of fortified dairy products (2-3) per day.
B. Consume fatty fish at least once a week.
C. Consume several servings of vitamin rich nuts and seeds (2-3) per day.
D. Consume several servings of fortified dairy products (2-3) per day.
A mineral that is required for life and helps the body build bones and maintain their strength.
Calcium
An essential trace mineral that can improve insulin sensitivity and enhance macronutrient metabolism.
Chromium
An element that is only required in minute amounts in the human body.
Trace element
An essential mineral and helps balance the redox system in the human body
Copper
Minerals that are not required for human function and/or optimal health.
Nonessential minerals
A nonessential mineral that, when consumed in low quantities, can be considered a beneficial ingredient for preventing cavities in teeth.
Flouride
A trace mineral with a primary function in the human body is as a precursor to thyroid hormones: both T3 and T4
Iodine
Iodine deficiency leads to…
Goiter and hypothyroidism
The swelling of the neck resulting from enlargement of the thyroid gland.
Goiter
A condition in which your thyroid does not produce enough thyroid hormones.
hypothyroidism
Mineral that 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. It is also involved in the electron transport chain and neurotransmitter production
Iron
Dietary iron is found in which two forms?
Heme and nonheme
A form of dietary iron found only in animal meat.
Heme iron
A form of dietary iron found in plant-based foods.
Nonheme iron
A mineral that is required for energy production, oxidative phosphorylation, and glycolysis.
Magnesium
This mineral is conjugated to ATP
Magnesium
Supplementation with this mineral lowered fasting glucose, LDL-c, and triglycerides and raised HDL-c in people with Type 2 diabetes
Magnesium
Where is most of magnesium found in the body?
Bone tissue (60%)
A trace element that finds its way into the human diet, has no necessary function, and is highly toxic, especially during development in utero and early childhood.
Mercury
What is the maximal daily intake of mercury recommended by the World Health Organization?
2 µg/kg per day.
This mineral is found everywhere in the body and is required for energy production and maintaining cellular viability.
Phosphorous
This mineral is the central molecule in phosphate, which is part of adenosine triphosphate (ATP), the energy molecule that facilitates virtually every biochemical reaction.
Phosphorous
A mineral that is present in all tissues in the body and is required for maintaining concentration gradients, fluid volume, and cardiac rhythm.
Potassium
A condition where the concentration of potassium in the blood drops below normal levels.
hypokalemia
The key component of several selenoproteins that serve as antioxidants or in the regeneration of antioxidants.
Selenium
A mineral that is present in virtually every tissue of the body and is essential for maintaining gradient balance, fluid status, and cardiac rhythm.
Sodium
A condition where the concentration of sodium in the blood drops below normal levels – this often happens when people sweat a lot or consume too much water and not enough electrolytes.
Hyponatremia
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.
Zinc
Sodium is primarily an _______ fluid
extracellular
Potassium is primarily an ______ fluid
intracellular
______ is primarily an extracellular fluid
Sodium
______ is primarily an intracellular fluid
Potassium
The extracellular concentration of _____ is between 136 and 151 millimolar
Sodium
The extracellular concentration of _____ is between 3.4 and 5.2 millimolar
Potassium
Hyponatremia sets in at concentrations below ____ millimolar.
135
Which mineral can be found in all of the following food sources: dairy, seafood, whole grains, and green leafy vegetables?
Check all that apply
A. Selenium B. Calcium C. Sodium D. Iron E. Potassium
B. Calcium
C. Sodium
D. Iron
E. Potassium
This mineral is involved in insulin signaling
Chromium
The extent to which an ingredient, food, or other substance is absorbed by the body.
bioavailability
What is the recommended serving amount of vegetables per day based on USDA Guidelines?
2.5 cups
What is the recommended serving amount of fruit per day based on USDA Guidelines?
4 servings
What is the recommended serving amount of dairy per day based on USDA Guidelines?
3 cups
What is the recommended serving amount of meats/poultry per day based on USDA Guidelines?
5.5 oz
What is the recommended serving amount of whole grains per day based on USDA Guidelines?
3 oz
What percent of the body is made of calcium?
a. 1-2%
b. 14-15%
c. 6-7%
d. 9-10%
a. 1-2%
What is the intracellular-to-extracellular ratio of potassium?
a. 10:1
b. 50:1
c. 30:1
d. 40:1
c. 30:1
What elemental metal is present in vitamin B12?
Cobalt
What family of compounds are the vitamin K1 compounds called?
a. Menaquinones
b. Phylloquinones
c. Retinoids
d. Tocopherols
b. Phylloquinones
What percent of magnesium in the human body is found in bone tissue?
60%
What is the result of extended periods of high doses of fluoride?
damage to bones
What is the common name for vitamin B2?
Riboflavin
Choline is the primary molecule used to make what neurotransmitter?
Acetylcholine
What is the group of compounds that make up the vitamin A family called?
Retinoids
Hyponatremia (low-sodium concentration in the blood) sets in when sodium falls below what concentration?
135 millimolar
What percent increased requirement do long distance runners have for iron compared to non-runners?
a. 35%
b. 25%
c. 70%
d. 50%
c. 70%
What is the normal range of calcium in the blood?
a. 7.2-8.2 mg/dL
b. 5.5-6.9 mg/dL
c. 8.4-9.5 mg/dL
d. 3.0-4.2 mg/dL
c. 8.4-9.5 mg/dL
What is the normal range for the extracellular concentration of sodium?
a. 136 to 151 millimolar
b. 206 to 217 millimolar
c. 175 to 190 millimolar
d. 321 to 338 millimolar
a. 136 to 151 millimolar
What feature of minerals makes them different from vitamins?
they are inorganic
