Micronutrients Flashcards
What are Micronutrients?
Vitamins and Minerals that play role in facilitating energy transfer and tissue synthesis
What are vitamins?
Organic complexes required by the body
What two types of vitamins are there?
Fat-soluble and water soluble
Fat-soluble Vitamins
A, D, E, K
Water-soluble vitamins
C, B vitamins (many)
Work as co-enzymes in metabolism
What are the functions of vitamins?
- Essential links and regulators for metabolic reactions
- Control tissue synthesis
- Protect integrity of cells plasma membranes
What are RDA’s
Recommended Dietary Allowance
- average daily nutrient intake level sufficient to meet about 97% of healthy individuals
What are EAR’s?
Estimated Average Requirements
- average daily nutrient intake to meet requirement of 1/2 of healthy individuals
What is AI?
Adequate intake
- provides assumed adequate nutritional goal when no RDA exists
What is UL?
Tolerable Upper Intake Level
-highest average daily nutrient intake level likely to pose no risk of adverse health effects
What is the function of Vitamin D?
Regulate bone mineral metabolism and increase calcium absorption
How much sun exposure is recommended per week?
5-30 minutes between 10am and 3pm twice a week
What is the function of vitamin K?
Forms active prothrombin for blood clotting
- blood thinning drug are a concern for Vitamin K
What is the importance of Vitamin B?
Cellular metabolism of coenzymes
What is the function of folate?
- Biosynthesis of nucleic acids and normal cell division
2. Important for fetal development
What does folate help with during pregnancy?
Neural tube defects
What vitamins play a role in anitoxidative processes?
A, C, E, and beta-carotene
What is the function of antioxidative vitamins?
Reduce potential free radical damage and protect against heart disease and some types of cancer
What do antioxidants neutralize?
Free radicals
What is oxidative stress?
accumulation of free radicals which increases risk of cellular damage to DNA, proteins, lipid-containing structures
What causes oxidative stress?
Intense physical exercise
What can prevent oxidative stress?
- regular aerobic exercise
2. Daily diet containing rich antioxidant vitamins and minerals
What are the roles of minerals?
- Provide structure in forming bones and teeth
- Help maintain normal bodily function
- Regulate metabolism
What are 2 classifications of minerals?
- Macrominerals- calcium, chloride, magnesium etc
2. Microminerals- chromium, copper, fluoride, iron
What is the function of calcium in the body?
- Structural component of bone
- Muscle contraction
- Blood clotting
- Synthesizes calcitrol
- Transports fluids across cell membranes
What are 3 ways to prevent bone loss?
- Adequate calcium intake
- Adequate vitamin D intake
- Weight bearing activities
What is the female athlete triad?
Strenuously exercising athletes causing:
- Estrogen deficiency
- Athletic amenorrhea
- disordered eating
- low body fat
- loss of bone mass
What is the function of iron?
- Increase blood’s oxygen carrying capacity by binding to hemoglobin
- Structural component to myoglobin
What are 2 sources of iron?
- Heme iron
2. Non-heme iron
Where is heme iron found?
Animal products
Derived from hemoglobin and myoglobin
Where is non-heme iron found?
Plant forms and fortified foods like cereal and bread
What is bioavailability?
Body’s capacity to absorb and use food minerals
What does bioavailability depend on?
- Type of food consumed
- Mineral to mineral interaction
- Vitamin to mineral interaction
- Fiber to mineral interaction
What are a few things that increase iron absorption?
- Stomach acid
- Iron in heme form
- high body demand for RBC
- Low stores in body
- Vitamin C
What are a few things that decrease iron absorption?
- Phytic acid
- Oxalic acid
- Polyphenols
- High iron stores
- Excess zinc, magnesium, and calcium
- antacids
What causes hypertension?
Sodium- can increase blood pressure by holding extra fluid in the body and creating more work for heart to pump blood
What is DASH diet?
Dietary Approach to Stop Hypertension
- reduce sodium intake to 1tsp
- increase foods rich in mg, k, and Ca
What do electrolytes do for the body?
Regulate distribution of fluid to promote constant exchange of nutrients and waste products
What are the major electrolytes in the body?
Sodium, potassium, and chloride
What types of people have vitamin-mineral deficiencies while being physically active?
- vegetarians
- Individuals that eliminated one or more food groups from diet
- Individuals that consume large amounts of processed foods and simple sugars
What is sensible water loss?
Loss is through kidneys and GI tract
- measurable
- example: diarrhea
What is insensible water loss?
Loss is through air expired and water vapor through skin
-non-measurable
Characteristics of water in the body
Body has no water storage so amount lost needs to be replenished daily
What is the AI per day for water?
Men: 3.7L
Women: 2.7L
Why 8 glasses of water per day?
The average calorie needs per day require 2,000 mL or water = 2L = 8 cups
