Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Nutition > Micronutrients > Flashcards

Micronutrients Flashcards

1
Q

What are Micronutrients?

A

Vitamins and Minerals that play role in facilitating energy transfer and tissue synthesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are vitamins?

A

Organic complexes required by the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What two types of vitamins are there?

A

Fat-soluble and water soluble

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Fat-soluble Vitamins

A

A, D, E, K

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Water-soluble vitamins

A

C, B vitamins (many)

Work as co-enzymes in metabolism

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What are the functions of vitamins?

A
  1. Essential links and regulators for metabolic reactions
  2. Control tissue synthesis
  3. Protect integrity of cells plasma membranes
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are RDA’s

A

Recommended Dietary Allowance

- average daily nutrient intake level sufficient to meet about 97% of healthy individuals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What are EAR’s?

A

Estimated Average Requirements

- average daily nutrient intake to meet requirement of 1/2 of healthy individuals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is AI?

A

Adequate intake

- provides assumed adequate nutritional goal when no RDA exists

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What is UL?

A

Tolerable Upper Intake Level

-highest average daily nutrient intake level likely to pose no risk of adverse health effects

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is the function of Vitamin D?

A

Regulate bone mineral metabolism and increase calcium absorption

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

How much sun exposure is recommended per week?

A

5-30 minutes between 10am and 3pm twice a week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is the function of vitamin K?

A

Forms active prothrombin for blood clotting

- blood thinning drug are a concern for Vitamin K

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is the importance of Vitamin B?

A

Cellular metabolism of coenzymes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is the function of folate?

A
  1. Biosynthesis of nucleic acids and normal cell division

2. Important for fetal development

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What does folate help with during pregnancy?

A

Neural tube defects

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What vitamins play a role in anitoxidative processes?

A

A, C, E, and beta-carotene

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What is the function of antioxidative vitamins?

A

Reduce potential free radical damage and protect against heart disease and some types of cancer

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What do antioxidants neutralize?

A

Free radicals

20
Q

What is oxidative stress?

A

accumulation of free radicals which increases risk of cellular damage to DNA, proteins, lipid-containing structures

21
Q

What causes oxidative stress?

A

Intense physical exercise

22
Q

What can prevent oxidative stress?

A
  1. regular aerobic exercise

2. Daily diet containing rich antioxidant vitamins and minerals

23
Q

What are the roles of minerals?

A
  1. Provide structure in forming bones and teeth
  2. Help maintain normal bodily function
  3. Regulate metabolism
24
Q

What are 2 classifications of minerals?

A
  1. Macrominerals- calcium, chloride, magnesium etc

2. Microminerals- chromium, copper, fluoride, iron

25
Q

What is the function of calcium in the body?

A
  1. Structural component of bone
  2. Muscle contraction
  3. Blood clotting
  4. Synthesizes calcitrol
  5. Transports fluids across cell membranes
26
Q

What are 3 ways to prevent bone loss?

A
  1. Adequate calcium intake
  2. Adequate vitamin D intake
  3. Weight bearing activities
27
Q

What is the female athlete triad?

A

Strenuously exercising athletes causing:

  1. Estrogen deficiency
  2. Athletic amenorrhea
  3. disordered eating
  4. low body fat
  5. loss of bone mass
28
Q

What is the function of iron?

A
  1. Increase blood’s oxygen carrying capacity by binding to hemoglobin
  2. Structural component to myoglobin
29
Q

What are 2 sources of iron?

A
  1. Heme iron

2. Non-heme iron

30
Q

Where is heme iron found?

A

Animal products

Derived from hemoglobin and myoglobin

31
Q

Where is non-heme iron found?

A

Plant forms and fortified foods like cereal and bread

32
Q

What is bioavailability?

A

Body’s capacity to absorb and use food minerals

33
Q

What does bioavailability depend on?

A
  1. Type of food consumed
  2. Mineral to mineral interaction
  3. Vitamin to mineral interaction
  4. Fiber to mineral interaction
34
Q

What are a few things that increase iron absorption?

A
  1. Stomach acid
  2. Iron in heme form
  3. high body demand for RBC
  4. Low stores in body
  5. Vitamin C
35
Q

What are a few things that decrease iron absorption?

A
  1. Phytic acid
  2. Oxalic acid
  3. Polyphenols
  4. High iron stores
  5. Excess zinc, magnesium, and calcium
  6. antacids
36
Q

What causes hypertension?

A

Sodium- can increase blood pressure by holding extra fluid in the body and creating more work for heart to pump blood

37
Q

What is DASH diet?

A

Dietary Approach to Stop Hypertension

  • reduce sodium intake to 1tsp
  • increase foods rich in mg, k, and Ca
38
Q

What do electrolytes do for the body?

A

Regulate distribution of fluid to promote constant exchange of nutrients and waste products

39
Q

What are the major electrolytes in the body?

A

Sodium, potassium, and chloride

40
Q

What types of people have vitamin-mineral deficiencies while being physically active?

A
  1. vegetarians
  2. Individuals that eliminated one or more food groups from diet
  3. Individuals that consume large amounts of processed foods and simple sugars
41
Q

What is sensible water loss?

A

Loss is through kidneys and GI tract

  • measurable
  • example: diarrhea
42
Q

What is insensible water loss?

A

Loss is through air expired and water vapor through skin

-non-measurable

43
Q

Characteristics of water in the body

A

Body has no water storage so amount lost needs to be replenished daily

44
Q

What is the AI per day for water?

A

Men: 3.7L
Women: 2.7L

45
Q

Why 8 glasses of water per day?

A

The average calorie needs per day require 2,000 mL or water = 2L = 8 cups

Nutition (5 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions