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1) Nutrition & Health > Micronutrients > Flashcards

Micronutrients Flashcards

1
Q

What is the RDA for iron?

A

Men: 8 mg
Women: 18 mg
Pregnant: 27 mg
Vegan: 33 mg

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2
Q

What is the UL for iron?

A

45 mg

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3
Q

What is the RDA for zinc?

A

Men: 11 mg
Women: 8 mg

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4
Q

What is the UL for zinc?

A

40 mg

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5
Q

What is the RDA for iodine?

A

150 ug

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6
Q

What is the UL for iodine?

A

1100 ug

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7
Q

What is the RDA for folate?

A

400 ug

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8
Q

What is the UL for folate?

A

1000 ug

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9
Q

What is the RDA for vitamin B12?

A

2.4 ug

no UL

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10
Q

What is the AI for vitamin K?

A

Men: 120 ug
Women: 90 ug
No UL

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11
Q

What is the RDA for calcium?

A

1000 mg

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12
Q

What is the UL for calcium?

A

2500 mg

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13
Q

What is the RDA for vitamin D?

A

15 ug (600 IU)

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14
Q

What is the UL for vitamin D?

A

1000 ug

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15
Q

What is the RDA for vitamin A?

A

Men: 900 ug RAE
Women: 700 ug RAE

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16
Q

What is the UL for vitamin A?

A

3000 ug

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17
Q

What is the RDA for vitamin C? Smokers?

A

Men: 90 mg
Women: 75 mg
Smokers: +35 mg

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18
Q

What is the UL for vitamin C?

A

2000 mg

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19
Q

What is the RDA for vitamin E?

A

15 mg

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20
Q

What is the UL for vitamin E?

A

1000 mg

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21
Q

What is the AI for sodium?

A

1500 mg

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22
Q

What is the UL for sodium?

A

2300 mg

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23
Q

What is the AI for potassium?

A

4700 mg

No UL

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24
Q

What is iron deficiency? What can it be secondary to?

A

Microcytic and hypochromic anemia

- Can be secondary to zinc toxicity or copper deficiency

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25
Q

What is iron toxicity? What can it lead to?

A

GI stress, iron overload

- Can lead to zinc deficiency

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26
Q

What is zinc deficiency? What can it be secondary to?

A

Growth retardation, delayed sexual maturation, impaired immune function
- Can be secondary to iron overload or a decrease in protein

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27
Q

Why does iron overload affect zinc?

A

Fe occupies all transferrin binding sites, decrease in zinc absorption and transport

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28
Q

What is zinc toxicity? What can it lead to?

A
  • Loss of appetite, impaired immunity, low HDL

- Can lead to copper and subsequently iron deficiencies

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29
Q

Why does zinc toxicity affect copper?

A

High dietary zinc increases metallothionein, copper is bound more strongly and is not released from mucosal cells

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30
Q

How does protein affect zinc?

A

Less protein, less albumin (transport), less zinc released from mucosal cells –> growth failure, immune dysfunction

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31
Q

What is iodine deficiency?

A

Simple goiter or cretinism

32
Q

What is iodine toxicity?

A

Underactive thyroid gland, elevated TSH, goiter

33
Q

What is folate deficiency?

A
  • Megaloblastic anemia (large, nucleated, immature RBCs)
  • Neural Tube Defects (if pregnant)
  • Elevated homocysteine
34
Q

What is folate toxicity?

A

Masks vitamin B12 deficiency symptoms
- However, high intake of folate don’t need to bother recycling folate WE JUST USE NEW FOLATE, then we have healthy looking RBCs, we don’t know whether it is fresh folate all the time or if it is because we recycled it

35
Q

What is vitamin B12 deficiency?

A
  • Megaloblastic or pernicious anemia
  • Elevated homocysteine
  • Degeneration of peripheral nerves
36
Q

What is vitamin K deficiency?

A

Hemorrhaging

37
Q

What is calcium deficiency in children and adults?

A

Children: stunted growth
Adults: bone loss + osteoporosis

38
Q

What is calcium toxicity?

A
  • Inhibits absorption of iron

- Kidney stones

39
Q

What is vitamin D deficiency in children and adults?

A

Children: rickets
Adults: osteomalacia

40
Q

What is vitamin D toxicity?

A

Hypercalcemia and calcification of soft tissues

41
Q

What is vitamin A deficiency?

A

Night blindness, xerosis, Bitot’s spots, keratomalacia, xerophthalmia, hyperkeratosis

42
Q

What is vitamin D toxicity (chronic and acute)?

A

Chronic: increased activity of osteoclasts
Acute: blurred vision, nausea, vomiting

43
Q

What is vitamin C deficiency?

44
Q

What is vitamin C toxicity?

A
  • Oxidative stress
  • Iron Overload
  • Kidney stones
  • False positive urinalysis
45
Q

What is vitamin E deficiency?

A

RBC breakage (hemolysis)
WBC breakage (immunity)
Cataracts, arthritis, cancer, CVD
(LDL oxidation)

46
Q

What is vitamin E toxicity?

A

Augments the effects of anticlotting medications

47
Q

What is sodium deficiency? What is it from?

A

Hyponatremia from excessive losses, not from inadequate intakes

48
Q

What is sodium toxicity?

A

Edema, acute hypertension

49
Q

What is potassium deficiency?

A

Irregular heartbeat, muscular weakness, glucose intolerance

50
Q

What is potassium toxicity?

A

Muscular weakness, vomiting

51
Q

What is iron absorption increased by?

A

Sugars, vitamin C, acids

52
Q

What is iron absorption decreased by?

A

Calcium, Phosphorus, phytates, oxalates, polyphenols

53
Q

What is zinc absorption increased by?

A

Acids, amino acids

54
Q

What is zinc absorption decreased by?

A

Phytates, oxalates, polyphenols, insoluble fiber, folate, H2 blockers

55
Q

What decreases the amount of folate absorbed?

A

Medications (aspirins, antiacids)

56
Q

What is calcium absorption increased by?

A

Anabolic hormones, gastric acid (meal), vitamin D, lower phosphate, lactose
(infants only)

57
Q

What is calcium absorption decreased by?

A

Ageing, lack of stomach acid, vitamin D deficiency, higher phosphate, insoluble fiber, phytates

58
Q

What is vitamin D absorption decreased by?

A

Ageing, dark skin, latitude, winter, sunscreen

59
Q

What are iron’s functions in blood health?

A
  • Part of the protein hemoglobin, which carries oxygen in the blood;
  • Part of the protein myoglobin in muscles, which makes oxygen available for muscle contraction.
60
Q

What are zinc’s functions in blood health?

A
  • Part of many enzymes;
  • Associated with the hormone insulin;
  • Involved in synthesizing genetic material and proteins;
  • Immune reactions;
    Transport of vitamin A, taste perception, wound healing, the production of sperm.
61
Q

What is copper’s function in blood health?

A

Copper-containing enzymes (ceruloplasmin) catalyze the oxidation of ferrous iron to ferric iron, which allows iron to bind to transferrin.

62
Q

What is vitamin K’s function in blood health?

A

Synthesis of blood-clotting proteins; essential for the activation of these proteins (prothrombin).

63
Q

What is iodine’s function in energy metabolism?

A
  • Component of two thyroid hormones that help to regulate growth, development, and metabolic rate.
64
Q

What is folate’s function in energy metabolism?

A

Part of coenzymes THF and DHF used in DNA synthesis and therefore important in new cell formation.

65
Q

What is vitamin B12’s function in energy metabolism?

A
  • Part of coenzymes used in new cell synthesis;
  • Helps to maintain nerve cells;
    Reforms folate coenzyme.
66
Q

What is vitamin K’s function in bone health?

A
  • Synthesis of bone proteins, most notably osteocalcin by activating a carboxylase enzyme;
    Without vitamin K, osteocalcin is undercarboxylated and less effective in binding calcium to form bone.
67
Q

What is calcium’s function in bone health?

A
  • Mineralization of bones and teeth;

Involved in muscle contraction and relaxation, nerve functioning, blood clotting, blood pressure.

68
Q

What is vitamin D’s function in bone health?

A

Mineralization of bones (raises blood calcium and phosphorus by increasing absorption from digestive tract, withdrawing calcium from bones, stimulating retention by kidneys.

69
Q

What is phosphorus’ function in bone health?

A
  • Forms the hydroxyapatite mineral of bone along with calcium;
    High intake decreases calcium absorption.
70
Q

What is magnesium’s function in bone health?

A
  • Bone structure and regulation of mineralization;

Vitamin D metabolism.

71
Q

What is vitamin A’s function in bone health?

A

Bone remodelling, osteoclast activity.

72
Q

What is vitamin C’s function in bone health?

A

Cofactor for collagen synthesis (organic matrix).

73
Q

What is vitamin A’s antioxidant function?

A
  • Vision; maintenance of cornea, epithelial cells, mucous membranes, skin;
    Bone and tooth growth, reproduction, immunity.
74
Q

What is vitamin C’s antioxidant function?

A
  • Collagen synthesis (strengthens blood vessel walls, forms scar tissue, provides matrix for bone growth);
  • Antioxidant, amino acid metabolism, strengthens resistance to infection;
    Helps in absorption of iron
75
Q

What is vitamin E’s antioxidant function?

A
  • Fat soluble antioxidant (stabilization of cell membranes, regulation of oxidation reactions, protection of unsaturated fatty acids and vitamin A);
    Vitamin E is stored in the lipid portion of our cell membranes. By donating an electron to free radicals, it protects the lipid molecules in our cell membranes from themselves being oxidized and stops the chain reaction of oxidative damage.
76
Q

What is sodium’s electrolyte function?

A
  • Maintains normal fluid and electrolyte balance;

Assists in nerve impulse transmission and muscle contraction.

77
Q

What is potassium’s electrolyte function?

A
  • Maintains normal fluid and electrolyte balance;

Supports cell integrity, assists in nerve impulse transmission and muscle contraction.

1) Nutrition & Health (21 decks)

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