Micronutrients Flashcards
1
Q
How many essential vitamins are there?
A
13
2
Q
These facilitate biochemical reactions
A
Coenzymes
3
Q
These do not provide energy but are needed for the metabolism of energy
A
Vitamins
4
Q
What quantities should you take vitamins in
A
Microgram or milligram
5
Q
In large doses, vitamins can act like ___
A
drugs
6
Q
what are vitamins susceptible to
A
destruction
7
Q
What are the functions of vitamin A
A
- helps w/ vision
- keeps mucus membranes moist
- maintains healthy skin and hair
8
Q
How much vitamin A can the body store
A
A year supply
9
Q
What is the RDA of vitamin A
A
men: 900 micrograms
Women: 700 micrograms
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
11
Q
What are the toxicity symptoms of Vitamin A
A
- Hepatosplenomegaly
- Jaundice
- Teratogen
12
Q
What are the two forms of vitamin A and where do you find them
A
- preformed—animal sources
2. carotenoids—fruits and vegetable sources
13
Q
What are the two forms of vitamin D
A
- D2: ergocalciferol
2. D3: cholecalciferol
14
Q
functions of vitamin D
A
- maintain normal blood concentrations of calcium and phosphorus
- w/out cannot absorb calcium & phosphorus
15
Q
symptoms of deficiency in vitamin D
A
- rickets
- osteomalacia
- involuntary muscle twitching
16
Q
toxicity symptoms of vitamin D
A
- Fatigue
- muscle weakness
- kidney stones
- constipation
17
Q
sources of vitamin D
A
eggs, dairy products, fortified foods, sunlight, mushrooms
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
19
Q
RDA of vitamin E
A
15 mg daily
20
Q
RDA of vitamin D
A
70 and under: 600 IU
70 and over: 800 IU
21
Q
sources of vitamin E
A
nuts, oils, dark leafy vegetables, avocado
22
Q
functions of vitamin K
A
- used in the synthesis of prothrombin and clotting factors
- treatment for warfarin overdose
23
Q
2 forms of vitamin K and where are they found
A
- phylloquinone—plants
2. menaquinones—synthesized in the intestinal tract by bacteria
24
Q
effects of deficiency in vitamin K
A
- hemorrhaging
- increased bleeding time
25
effects of toxicity in vitamin K
no adverse effects
26
how should you take vitamin K if you are on blood thinners
consistently
27
sources of vitamin K
- broccoli
- squash
- peppers
- tomatoes
- olive oil
- kale
28
functions of thiamin/B1
- carbohydrate metabolism
| - promotes appetite/NS functioning
29
effects of a deficiency in thiamin
beriberi (common in chronic alcohol use)
30
sources of thiamin
- liver
- nuts
- pork
- dried beans
- whole or enriched grains
31
functions of niacin/B3
- fat and glucose metabolism
| - affects LDL/HDL
32
effects of a deficiency in niacin
pellagra ( 4 D's)
- dermatitis
- dementia
- diarrhea
- death
33
effects of toxicity in niacin
- vasodilation
| - hepatotoxicity
34
sources of niacin
- meats
- milk
- bread/cereals enriched w/ niacin
35
functions of vitamin B6/ Pyridoxine
- protein and amino acid metabolism
| - synthesis of hemoglobin and neurotransmitters
36
deficiency of B6
- anemia
| - convulsions
37
toxicity of B6
- neuropathy
| - ataxia
38
sources of B6
- meat
- fish
- whole grains
- nuts
- dried beans and peas
39
functions of folate
- synthesis of hemoglobin and amino acids
| - prevention of neural tube defects in utero
40
deficiency of folate
- anemia
- fatigue
- mental confusion
- fetal neural tube defects
41
sources of folate
- green leafy vegetables
- dried peas and beans
- seeds
- liver
- orange juice
- bread/grains enriched with folate
42
functions of vitamin B12
- maintain nerve cells and RBC maturation
43
what is the only water-soluble vitamin that does not occur naturally in plants
vitamin B12
44
who typically has a problem with B12 levels
vegetarians
45
deficiency in B12
- neurological changes
- anemia
- paraesthesia
46
sources of B12
- meat
- fish
- eggs
- dairy
- some fortified foods
47
what can you get for B12 and how long can it take for symptoms to present with B12 deficiency
- IM injection
| - 5-10 years
48
functions of vitamin C
- promotes the formation of collagen and immune system functioning
- promotes iron absorption
49
deficiency of vitamin C
Scurvy
50
toxicity of vitamin C
mild GI upset
51
RDA of vitamin C
men: 90 mg
Women: 75 mg
52
sources of vitamin C
- citrus fruits/juices
- peppers
- broccoli
- strawberries
- kiwi
- cauliflower
53
who discovered the cure for scurvy
James Lind
54
What is the AI of water
men 19-70+: 3L/day
| women 19+: 2.2 L/day
55
what is a late sign of the need for hydration
thirst
56
What does ADPIE stand for?
```
Assess
Diagnose problem
Plan
Intervention
Evaluation
```
57
What are the nutrient minerals of concern
Ca, Mg, Na, Fe
58
functions of sodium
- maintains fluid volume
- allows muscle contractions and contributes to nerve transmission
- 98% consumed is absorbed
59
deficiency in sodium
- muscle cramps
| - memory loss
60
toxicity of sodium
- hypertension
- edema
- disorientation
61
AI of sodium for young adults
1500 mg/day
62
what are 3 reasons why sodium is added to food
1. enhances the flavor
2. preserves freshness
3. improves texture and appearance
63
functions of potassium
- regulates fluid balance
- helps muscles contract
- heart function
64
deficiency in potassium
- muscle weakness
- confusion
- dysrhythmias
65
toxicity of potassium
- muscle weakness
- numbness in extremities
- life-threatening arrhythmias
66
sources of potassium
- potatoes
- oranges/OJ
- spinach
- yogurt
- milk
- bananas
- prunes
- peanuts
- beef
- avocado
- tomato
67
what is the plentiful mineral in the body
Calcium
68
function of calcium
- bone and teeth formation and maintenance, NS function
| - vitamin D enhances calcium absorption
69
deficiency in calcium
- tetany
- ECG changes
children= impaired growth
adults= osteoporosis
70
toxicity of calcium
- constipation
| - renal stone formation
71
RDA of calcium
1000mg
| women 51+ need 1200 mg
72
function of iron
- hemoglobin/ oxygen distribution
73
what are the 2 forms of iron and where are they present
1. heme: meat, fish, and poultry
| 2. nonheme: plants, vegetables, legumes, and nuts
74
what increases the absorption of iron
vitamin C
75
deficiency of iron
- impaired immune function
- apathy
- lethargy
- fatigue
- impaired wound healing
- pale nail beds
76
toxicity of iron
- increased risk of infections
- hair loss
- apathy
- fatigue
77
RDA of iron
men and postmenopausal women: 8mg
| premenopausal women: 18 mg
78
sources of iron
- red meat
- organ meat
- fish
- poultry
- tofu
- lentils
- dried peas and beans
- fortified cereals
- bread
- egg yolk
- dark/leafy greens
79
function of magnesium
- bone formation
- nerve/muscle function
- carb metabolism
- enzyme activity
80
what % of Mg in food is lost during processing
80-90%
81
deficiency of Mg
- weakness
- confusion
- dysrhythmias
- seizures
- increased blood pressure
- muscle cramps
82
toxicity of Mg
- diarrhea
- bradycardia
- lethargy
83
sources of Mg
- spinach
- nuts
- tuna
- chocolate
- whole grains
84
what 3 minerals are typically under-consumed in the average American diet
- K
- Fe
- Ca
