Micronutrients Flashcards
What are micronutrients?
-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
What are micronutrients?
-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
What are the roles of micronutrients?
They help growth, development and cell function
What are vitamins?
-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
What are the two different forms of vitamins?
Water soluble (dissolve in water)
Lipid soluble (requires lipids to absorb, transport and store)
What are some fat soluble vitamins?
A,E,D,K
What are some water soluble vitamins?
B1,B2,B3,B6,B9,B12,C,H
What does your body do with the excess water soluble vitamins?
Excess pisces generally get removed with water in the urine
What does your body do with the excess lipid soluble vitamins?
Excess can be stored with fat
What is hypovitaminosis?
It is a deficiency in one or more vitamins
What is hypervitaminosis?
too much vitamin A in the body
What is the deal with vitamins, antioxidants and free radicals?
-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.
What does vitamin C protect and what are they?
Vitamin C is water soluble, these protect aqueous parts of cells
What does vitamin E protect and what are they?
Vitamin E is liquid soluble, these protect liquid based components (cell membranes)
What are minerals?
-Organic elements (don’t contain carbon)
-It’s 5% of the body mass
What are major minerals?
These are needed in large amounts
Ca,P,Mg,Na,Cl,S,K
What are trace minerals?
These are needed in smaller amounts
Fe,Cu,I,Fl,Zn
Are all minerals consumed absorbed into the body, why or why not?
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)
When does mineral absorption increase?
It increase when eaten in a healthy diet rather than a supplement
Are minerals destroyed in foods like vitamins?
They don not generally get destroyed with cooking or food processing os concentrations are maintained
What does bioavailability mean?
Ability of substance to be absorbed and used by the body
What is reduced absorption?
less affective at absorbing nutrients
What does fortified mean?
It is changed chemically to give us more vitamins that we are low in
What is increased absorption?
-haem- iron(animal) more readily absorbed than non-haem iron(plant)
Where can you find nutrients and energy in foods?
All food contain nutrients and energy, but some are more beneficial to the body
What is nutrient density?
It measures the amount of nutrient/kj in foods ‘nutrient dense foods’= high amounts of nutrients/kj
What product is more nutrient dense, plant based ot processed foods?
Plant based foods are more nutrient dense while processed foods lose nutrients in preparation nd have added sugars, salts and fats
What is energy dense?
It is measures of kj /gm food. Energy dense foods are high in the amount of kj/gm they contain
What foods are nutrient dense by deliver empty kj?
Low nutrient density foods like lollies, chips, soft drink are often energy dense bu deliver ‘empty kilojoules’
How are macro consumed?
They are broken down into smaller compounds to provide energy. This energy is used or stored depending on the body’s needs
How is energy measured?
Calories → kj multiply by 4.2
Kj → calories divide by 4.2
What does AMDR stand for?
Acceptable micronutrients distribution range
How are micronutrients different to macronutrients?
They are needed in smaller amounts
What is nutrient density?
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’
What is energy dense?
Energy dense is a measure of the amount of kilojoules per gram (or comparable size and weight)
What is water balance?
-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
When do water intake need to verify
-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
Dehydration is….?
-Inadequate water intake
-Blood becomes more concentrated
What are signs of dehydration?
-Less saliva, dry mount
-Urine will be dark yellow and low volume
What are symptoms of dehydration?
Weakness, exhaustion, delirium (death)
What is the body’s response to dehydration?
The brain signals to increase thirst and decrease water loss from the body to restore the balance
Water intoxication is ……?
-Excess water intake
-Blood becomes less concentrated (over hydrated)
What are symptoms of water intoxication?
Confusion, headaches, brain swelling. convulsion(death)
Is water intoxication common, what can it be linked to?
It is not common and can be linked to kidney disorders that interrupt urine output
Water are sources of water?
Drinking- 2 litres/day
Food- fruit and veggies approx 70%
Chemical reactions- some water is produced
What are the six functions of water?
Transport
Maintain blood pressure
Thermoregulation
Cushion for joints
Lubricant
Acids digestion
What is the function of water for transport?
(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)
what is the formula for nutrient density?
nutrient (g/mg)
________________
energy(kj)
what is the formula for energy density?
energy (kj)
___________________
amount of food (g)
What is the function of water for maintains blood pressure?
increased blood volume increases blood pressure (AV.adult 5.5L/blood)
What is the function of water for thermoregulation?
Maintain body temperature @37 degrees(sweating)
What is the function of water for cushion for joints?
What is the function of water for cushion for joints?
‘Shock absorber’, resists compression and allows free movement amniotic sac(baby)
What is the function of water for lubricant?
(silvia, mucus, water)
-Softens food, keeps tissue moist
What is the function of water for acids digestion?
-Saliva to soften food and produce amylase(enzyme)
-Digest soluble fibre and prevent constipation
-Assist in digestion and absorption
What percentage of the human body is water
70%
What is BMR?
Basal metabolic rate
-Rate which yout body uses energy while ar rest and in a fasting state- energy burnt at rest
What are factors that affect BMR
Gender
Age
Exercise
Injury
Hormones
Drugs
Factors that increase BMR
Lean body mass
Being male
Stress
Digestion
Height
Factors that decrease BMR
Aging
Fat mass
Being female
Slee
What is energy balance?
Determined by energy intake and energy expended- a positive energy balance increase weight negative energy balance lose weight
how do you calculate the amount of energy and energy distribution?
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
what is the formula for energy distribution
energy provided by macronutrients
_____________________________________ x100
total energy in food
example:
carbs
718.1
______ x100
1655.8
=43.4%
how much of carbs should take up of your daily calories?
45%-65%
how much of lipids should take up of your daily calories?
20% to 35% of daily calories.
how much proteins should take up of your daily calories?
15%-25%
if you have positive energy balance your body will
gain weight
if you have negative energy balance your body will
loss weight
energy balance =
daily energy intake - daily energy expenditure
how to calculate expenditure of energy
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
how to work out thermic effect of food (TEF)
daily energy intake(kj)x10% (0.01)
