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Health Promotion > Micronutrients > Flashcards

Micronutrients Flashcards

1
Q

How many essential vitamins are there?

A

13

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2
Q

These facilitate biochemical reactions

A

Coenzymes

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3
Q

These do not provide energy but are needed for the metabolism of energy

A

Vitamins

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4
Q

What quantities should you take vitamins in

A

Microgram or milligram

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5
Q

In large doses, vitamins can act like ___

A

drugs

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6
Q

what are vitamins susceptible to

A

destruction

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7
Q

What are the functions of vitamin A

A
  • helps w/ vision
  • keeps mucus membranes moist
  • maintains healthy skin and hair
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8
Q

How much vitamin A can the body store

A

A year supply

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9
Q

What is the RDA of vitamin A

A

men: 900 micrograms
Women: 700 micrograms

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10
Q

What can you expect if you are deficient in Vitamin A

A
  • deduced night vision/night blindness
  • skin disorders
  • keratomalacia-corneal blindness
  • decreased saliva production
  • impaired immune system functioning
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11
Q

What are the toxicity symptoms of Vitamin A

A
  • Hepatosplenomegaly
  • Jaundice
  • Teratogen
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12
Q

What are the two forms of vitamin A and where do you find them

A
  1. preformed—animal sources

2. carotenoids—fruits and vegetable sources

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13
Q

What are the two forms of vitamin D

A
  1. D2: ergocalciferol

2. D3: cholecalciferol

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14
Q

functions of vitamin D

A
  • maintain normal blood concentrations of calcium and phosphorus
  • w/out cannot absorb calcium & phosphorus
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15
Q

symptoms of deficiency in vitamin D

A
  • rickets
  • osteomalacia
  • involuntary muscle twitching
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16
Q

toxicity symptoms of vitamin D

A
  • Fatigue
  • muscle weakness
  • kidney stones
  • constipation
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17
Q

sources of vitamin D

A

eggs, dairy products, fortified foods, sunlight, mushrooms

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18
Q

functions of vitamin E

A
  • primary fat-soluble antioxidant in the body
  • enhances immune system functioning
  • deficiency and toxicity is rare
  • stops the destruction of cells
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19
Q

RDA of vitamin E

A

15 mg daily

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20
Q

RDA of vitamin D

A

70 and under: 600 IU

70 and over: 800 IU

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21
Q

sources of vitamin E

A

nuts, oils, dark leafy vegetables, avocado

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22
Q

functions of vitamin K

A
  • used in the synthesis of prothrombin and clotting factors

- treatment for warfarin overdose

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23
Q

2 forms of vitamin K and where are they found

A
  1. phylloquinone—plants

2. menaquinones—synthesized in the intestinal tract by bacteria

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24
Q

effects of deficiency in vitamin K

A
  • hemorrhaging

- increased bleeding time

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25
Q

effects of toxicity in vitamin K

A

no adverse effects

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26
Q

how should you take vitamin K if you are on blood thinners

A

consistently

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27
Q

sources of vitamin K

A
  • broccoli
  • squash
  • peppers
  • tomatoes
  • olive oil
  • kale
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28
Q

functions of thiamin/B1

A
  • carbohydrate metabolism

- promotes appetite/NS functioning

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29
Q

effects of a deficiency in thiamin

A

beriberi (common in chronic alcohol use)

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30
Q

sources of thiamin

A
  • liver
  • nuts
  • pork
  • dried beans
  • whole or enriched grains
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31
Q

functions of niacin/B3

A
  • fat and glucose metabolism

- affects LDL/HDL

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32
Q

effects of a deficiency in niacin

A

pellagra ( 4 D’s)

  • dermatitis
  • dementia
  • diarrhea
  • death
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33
Q

effects of toxicity in niacin

A
  • vasodilation

- hepatotoxicity

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34
Q

sources of niacin

A
  • meats
  • milk
  • bread/cereals enriched w/ niacin
35
Q

functions of vitamin B6/ Pyridoxine

A
  • protein and amino acid metabolism

- synthesis of hemoglobin and neurotransmitters

36
Q

deficiency of B6

A
  • anemia

- convulsions

37
Q

toxicity of B6

A
  • neuropathy

- ataxia

38
Q

sources of B6

A
  • meat
  • fish
  • whole grains
  • nuts
  • dried beans and peas
39
Q

functions of folate

A
  • synthesis of hemoglobin and amino acids

- prevention of neural tube defects in utero

40
Q

deficiency of folate

A
  • anemia
  • fatigue
  • mental confusion
  • fetal neural tube defects
41
Q

sources of folate

A
  • green leafy vegetables
  • dried peas and beans
  • seeds
  • liver
  • orange juice
  • bread/grains enriched with folate
42
Q

functions of vitamin B12

A
  • maintain nerve cells and RBC maturation
43
Q

what is the only water-soluble vitamin that does not occur naturally in plants

A

vitamin B12

44
Q

who typically has a problem with B12 levels

A

vegetarians

45
Q

deficiency in B12

A
  • neurological changes
  • anemia
  • paraesthesia
46
Q

sources of B12

A
  • meat
  • fish
  • eggs
  • dairy
  • some fortified foods
47
Q

what can you get for B12 and how long can it take for symptoms to present with B12 deficiency

A
  • IM injection

- 5-10 years

48
Q

functions of vitamin C

A
  • promotes the formation of collagen and immune system functioning
  • promotes iron absorption
49
Q

deficiency of vitamin C

A

Scurvy

50
Q

toxicity of vitamin C

A

mild GI upset

51
Q

RDA of vitamin C

A

men: 90 mg
Women: 75 mg

52
Q

sources of vitamin C

A
  • citrus fruits/juices
  • peppers
  • broccoli
  • strawberries
  • kiwi
  • cauliflower
53
Q

who discovered the cure for scurvy

A

James Lind

54
Q

What is the AI of water

A

men 19-70+: 3L/day

women 19+: 2.2 L/day

55
Q

what is a late sign of the need for hydration

A

thirst

56
Q

What does ADPIE stand for?

A 
Assess
Diagnose problem
Plan
Intervention
Evaluation
57
Q

What are the nutrient minerals of concern

A

Ca, Mg, Na, Fe

58
Q

functions of sodium

A
  • maintains fluid volume
  • allows muscle contractions and contributes to nerve transmission
  • 98% consumed is absorbed
59
Q

deficiency in sodium

A
  • muscle cramps

- memory loss

60
Q

toxicity of sodium

A
  • hypertension
  • edema
  • disorientation
61
Q

AI of sodium for young adults

A

1500 mg/day

62
Q

what are 3 reasons why sodium is added to food

A
  1. enhances the flavor
  2. preserves freshness
  3. improves texture and appearance
63
Q

functions of potassium

A
  • regulates fluid balance
  • helps muscles contract
  • heart function
64
Q

deficiency in potassium

A
  • muscle weakness
  • confusion
  • dysrhythmias
65
Q

toxicity of potassium

A
  • muscle weakness
  • numbness in extremities
  • life-threatening arrhythmias
66
Q

sources of potassium

A
  • potatoes
  • oranges/OJ
  • spinach
  • yogurt
  • milk
  • bananas
  • prunes
  • peanuts
  • beef
  • avocado
  • tomato
67
Q

what is the plentiful mineral in the body

A

Calcium

68
Q

function of calcium

A
  • bone and teeth formation and maintenance, NS function

- vitamin D enhances calcium absorption

69
Q

deficiency in calcium

A
  • tetany
  • ECG changes
    children= impaired growth
    adults= osteoporosis
70
Q

toxicity of calcium

A
  • constipation

- renal stone formation

71
Q

RDA of calcium

A

1000mg

women 51+ need 1200 mg

72
Q

function of iron

A
  • hemoglobin/ oxygen distribution
73
Q

what are the 2 forms of iron and where are they present

A
  1. heme: meat, fish, and poultry

2. nonheme: plants, vegetables, legumes, and nuts

74
Q

what increases the absorption of iron

A

vitamin C

75
Q

deficiency of iron

A
  • impaired immune function
  • apathy
  • lethargy
  • fatigue
  • impaired wound healing
  • pale nail beds
76
Q

toxicity of iron

A
  • increased risk of infections
  • hair loss
  • apathy
  • fatigue
77
Q

RDA of iron

A

men and postmenopausal women: 8mg

premenopausal women: 18 mg

78
Q

sources of iron

A
  • red meat
  • organ meat
  • fish
  • poultry
  • tofu
  • lentils
  • dried peas and beans
  • fortified cereals
  • bread
  • egg yolk
  • dark/leafy greens
79
Q

function of magnesium

A
  • bone formation
  • nerve/muscle function
  • carb metabolism
  • enzyme activity
80
Q

what % of Mg in food is lost during processing

A

80-90%

81
Q

deficiency of Mg

A
  • weakness
  • confusion
  • dysrhythmias
  • seizures
  • increased blood pressure
  • muscle cramps
82
Q

toxicity of Mg

A
  • diarrhea
  • bradycardia
  • lethargy
83
Q

sources of Mg

A
  • spinach
  • nuts
  • tuna
  • chocolate
  • whole grains
84
Q

what 3 minerals are typically under-consumed in the average American diet

A
  • K
  • Fe
  • Ca

Health Promotion (4 decks)

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