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nutrition > Micronutrients > Flashcards

Micronutrients Flashcards

1
Q

What are micronutrients?

A

-They are needed in small amounts
-Include both vitamins and minerals
-Do not provided energy
-Are classified as essential as the body cannot make them, they have specific roles in the body

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2
Q

What are micronutrients?

A

-They are needed in small amounts
-Include both vitamins and minerals
-Do not provided energy
-Are classified as essential as the body cannot make them, they have specific roles in the body

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3
Q

What are the roles of micronutrients?

A

They help growth, development and cell function

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4
Q

What are vitamins?

A

-The are organic compounds
-There are 13 essential vitamins
-The body does not make vitamins in sufficient amounts so we need to consume them in our diet

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5
Q

What are the two different forms of vitamins?

A

Water soluble (dissolve in water)
Lipid soluble (requires lipids to absorb, transport and store)

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6
Q

What are some fat soluble vitamins?

A

A,E,D,K

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7
Q

What are some water soluble vitamins?

A

B1,B2,B3,B6,B9,B12,C,H

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8
Q

What does your body do with the excess water soluble vitamins?

A

Excess pisces generally get removed with water in the urine

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9
Q

What does your body do with the excess lipid soluble vitamins?

A

Excess can be stored with fat

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10
Q

What is hypovitaminosis?

A

It is a deficiency in one or more vitamins

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11
Q

What is hypervitaminosis?

A

too much vitamin A in the body

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12
Q

What is the deal with vitamins, antioxidants and free radicals?

A

-The body naturally produces chemicals called ‘free radicals’
-These are unstable and highly reactive and seek to react with other atoms and can damage cell components like DNA and proteins
-Some vitamins are antioxidants
-These vitamins will try and combat a free radical by ‘donating’ an electron to make it stable- this can prevent damage and protect cells from some cancers and chronic disease.

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13
Q

What does vitamin C protect and what are they?

A

Vitamin C is water soluble, these protect aqueous parts of cells

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14
Q

What does vitamin E protect and what are they?

A

Vitamin E is liquid soluble, these protect liquid based components (cell membranes)

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15
Q

What are minerals?

A

-Organic elements (don’t contain carbon)
-It’s 5% of the body mass

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16
Q

What are major minerals?

A

These are needed in large amounts
Ca,P,Mg,Na,Cl,S,K

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17
Q

What are trace minerals?

A

These are needed in smaller amounts
Fe,Cu,I,Fl,Zn

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18
Q

Are all minerals consumed absorbed into the body, why or why not?

A

Not all minerals are absorbed into the body- an example would be an average person eating a mixed meat and plant diet absorbs 20% less iron than consumed. This is because some can not be absorbed independently and require a carrier (other foods)

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19
Q

When does mineral absorption increase?

A

It increase when eaten in a healthy diet rather than a supplement

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20
Q

Are minerals destroyed in foods like vitamins?

A

They don not generally get destroyed with cooking or food processing os concentrations are maintained

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21
Q

What does bioavailability mean?

A

Ability of substance to be absorbed and used by the body

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22
Q

What is reduced absorption?

A

less affective at absorbing nutrients

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23
Q

What does fortified mean?

A

It is changed chemically to give us more vitamins that we are low in

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24
Q

What is increased absorption?

A

-haem- iron(animal) more readily absorbed than non-haem iron(plant)

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25
Q

Where can you find nutrients and energy in foods?

A

All food contain nutrients and energy, but some are more beneficial to the body

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26
Q

What is nutrient density?

A

It measures the amount of nutrient/kj in foods ‘nutrient dense foods’= high amounts of nutrients/kj

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27
Q

What product is more nutrient dense, plant based ot processed foods?

A

Plant based foods are more nutrient dense while processed foods lose nutrients in preparation nd have added sugars, salts and fats

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28
Q

What is energy dense?

A

It is measures of kj /gm food. Energy dense foods are high in the amount of kj/gm they contain

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29
Q

What foods are nutrient dense by deliver empty kj?

A

Low nutrient density foods like lollies, chips, soft drink are often energy dense bu deliver ‘empty kilojoules’

30
Q

How are macro consumed?

A

They are broken down into smaller compounds to provide energy. This energy is used or stored depending on the body’s needs

31
Q

How is energy measured?

A

Calories → kj multiply by 4.2
Kj → calories divide by 4.2

32
Q

What does AMDR stand for?

A

Acceptable micronutrients distribution range

33
Q

How are micronutrients different to macronutrients?

A

They are needed in smaller amounts

34
Q

What is nutrient density?

A

It is a measure of the amount of nutrients a food supplies per kilojoule. Foods that supply a high amount of nutrients per kilojoule are terments ‘nutrient dense’

35
Q

What is energy dense?

A

Energy dense is a measure of the amount of kilojoules per gram (or comparable size and weight)

35
Q

What is water balance?

A

-Maintaining water levels in cells and tissues is essential for the body to function
-Last daily through breathing, sweating and excretion and must be replenished
-Changes to water levels affects balance of electrolytes

36
Q

When do water intake need to verify

A

-Men need more water than women
-Women need water when pregnant of lactation
-Individuals need more water during exercise
-Individuals need more water on hot days

37
Q

Dehydration is….?

A

-Inadequate water intake
-Blood becomes more concentrated

38
Q

What are signs of dehydration?

A

-Less saliva, dry mount
-Urine will be dark yellow and low volume

39
Q

What are symptoms of dehydration?

A

Weakness, exhaustion, delirium (death)

40
Q

What is the body’s response to dehydration?

A

The brain signals to increase thirst and decrease water loss from the body to restore the balance

41
Q

Water intoxication is ……?

A

-Excess water intake
-Blood becomes less concentrated (over hydrated)

42
Q

What are symptoms of water intoxication?

A

Confusion, headaches, brain swelling. convulsion(death)

43
Q

Is water intoxication common, what can it be linked to?

A

It is not common and can be linked to kidney disorders that interrupt urine output

44
Q

Water are sources of water?

A

Drinking- 2 litres/day
Food- fruit and veggies approx 70%
Chemical reactions- some water is produced

45
Q

What are the six functions of water?

A

Transport
Maintain blood pressure
Thermoregulation
Cushion for joints
Lubricant
Acids digestion

46
Q

What is the function of water for transport?

A

(92% of out blood volume is water)
-Nutrients- glucose, oxygen, amino acids (for life
processes)
-Wastes- carbon dioxide, urea (alter blood pH if built
up)

47
Q

what is the formula for nutrient density?

A

nutrient (g/mg)
________________
energy(kj)

48
Q

what is the formula for energy density?

A

energy (kj)
___________________
amount of food (g)

49
Q

What is the function of water for maintains blood pressure?

A

increased blood volume increases blood pressure (AV.adult 5.5L/blood)

50
Q

What is the function of water for thermoregulation?

A

Maintain body temperature @37 degrees(sweating)

51
Q

What is the function of water for cushion for joints?

A

What is the function of water for cushion for joints?
‘Shock absorber’, resists compression and allows free movement amniotic sac(baby)

52
Q

What is the function of water for lubricant?

A

(silvia, mucus, water)
-Softens food, keeps tissue moist

53
Q

What is the function of water for acids digestion?

A

-Saliva to soften food and produce amylase(enzyme)
-Digest soluble fibre and prevent constipation
-Assist in digestion and absorption

54
Q

What percentage of the human body is water

A

70%

55
Q

What is BMR?

A

Basal metabolic rate
-Rate which yout body uses energy while ar rest and in a fasting state- energy burnt at rest

56
Q

What are factors that affect BMR

A

Gender
Age
Exercise
Injury
Hormones
Drugs

57
Q

Factors that increase BMR

A

Lean body mass
Being male
Stress
Digestion
Height

58
Q

Factors that decrease BMR

A

Aging
Fat mass
Being female
Slee

59
Q

What is energy balance?

A

Determined by energy intake and energy expended- a positive energy balance increase weight negative energy balance lose weight

60
Q

how do you calculate the amount of energy and energy distribution?

A

the number of macronutrients multiplied by the energy the macronutrients supplies

Example:
43g carbs 20g lipids 11g proteins
43x16.7 20x37.7 11x16.7
=718.1kj =754kj =183.7kj

61
Q

what is the formula for energy distribution

A

energy provided by macronutrients
_____________________________________ x100
total energy in food

example:
carbs
718.1
______ x100
1655.8
=43.4%

62
Q

how much of carbs should take up of your daily calories?

A

45%-65%

63
Q

how much of lipids should take up of your daily calories?

A

20% to 35% of daily calories.

64
Q

how much proteins should take up of your daily calories?

A

15%-25%

65
Q

if you have positive energy balance your body will

A

gain weight

66
Q

if you have negative energy balance your body will

A

loss weight

67
Q

energy balance =

A

daily energy intake - daily energy expenditure

68
Q

how to calculate expenditure of energy

A

1) calculate the BMR
2) calculate thermic effect of food -10% of El
3) total kj expenditure of activity

Example:
BMR- 75x1.0x24x4.2
=7560kj

TEF-12150x0.1
=1215kj
EB+E
=1400kj

energy balance
12150-10175
=+1975kj

69
Q

how to work out thermic effect of food (TEF)

A

daily energy intake(kj)x10% (0.01)

nutrition (3 decks)

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