Micronutrients Flashcards
Define micronutrient
Micronutrients are necessary for optimal health but do not provide the body with energy. They are called micronutrients because they are required in small amounts whereas macronutrients are required in large amounts
What are the three micronutrients?
Vitamins, minerals, and phytochemicals
Define vitamin
Any of a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body
Define mineral
Unlike vitamins, which are organic compounds, minerals are inorganic chemical elements. The minerals you ingest through food or fluid literally become part of the body
Define phytochemical
Any of various biologically active compounds found in plants
Which vitamin is synthesized by the body?
Vitamin D
What are the functions of vitamins?
Vitamins have a variety of functions including helping the body extract energy from macronutrients and regulating a variety of body functions
Define water-soluble vitamin
Water-soluble vitamins are not stored by the body so they must be consumed every day
What are the water-soluble vitamins?
Vitamin C and all Of The B-Vitamins:
- Thiamine (vitamin B1)
- Niacin (vitamin B3)
- Vitamin B6
- Folic acid (vitamin B9)
- Riboflavin (vitamin B2)
- Pantothenic acid (vitamin B5)
- Biotin (vitamin B7)
- Vitamin B12
What are B vitamins?
B Vitamins are all co-enzymes
What do B vitamins do?
Each are specialized to help a different enzyme work properly. Enzymes are biological catalysts – they make a variety of reactions that happen within the body possible. The enzymes they assist all have to do with metabolism (energy-production)
What happens if there aren’t enough B vitamins in our diet?
If there is a lack of B vitamins in the diet, metabolism-involved tissues such as skin and the digestive tract will be affected
What is vitamin C?
Ascorbic acid
What does vitamin C do?
- aids in formation of bones and teeth
- aids in infection-fighting and wound-healing
- aids in the absorption of iron
Where can vitamin C be found?
Vitamin C can be found in a variety of foods. Citrus fruits and leafy green vegetables are excellent sources
What can vitamin C deficiency cause?
Vitamin C deficiency can cause scurvy – connective tissue breaks down, exhaustion experienced, among other symptoms. Vitamin C deficiency can also cause anemia since it required as an aid in the absorption of iron
Define fat-soluble vitamin
Unlike water-soluble vitamins that can be excreted if unused, lipid-soluble vitamins are stored in the fat tissues so an excess amount can accumulate and be toxic
What are the fat-soluble vitamins?
Vitamin A, vitamin D, vitamin E and vitamin K
Where can you find vitamin A?
Found in animal products such as egg yolks, cheese and liver. Beta-carotene (present in plants) is converted to vitamin A by the body
What does vitamin A do?
- helps with eye function
- helps form and maintain structural components like skin, bones, and hair
- protects you from infections
Where can you find vitamin D?
Vitamin D is produced by the body upon exposure to sunlight
What does vitamin D do?
Vitamin D aids in the use of calcium and phosphorus minerals needed for healthy bones and teeth
Where can you find vitamin K?
Found mainly in many green leafy plants and in liver
What does vitamin K do?
- required for formation of prothrombin – a protein required for proper blood clotting
- aids in bone metabolism
What are some of the functions of vitamins in the body?
Vitamins are the body’s builders, defenders and maintenance workers, helping the body build muscles and bones, make use of nutrients, capture and use energy, and heal wounds
What types of foods are water-soluble vitamins found in?
Water-soluble vitamins are found in the watery parts of fruits, vegetables and grains
How do water-soluble vitamins enter the blood?
The foods they are in get digested, and the vitamins within them are taken up directly by the bloodstream. Blood plasma is water-based so vitamin C and B can move around freely within the bloodstream
What types of foods are lipid-soluble vitamins found in?
Lipid-soluble vitamins are found in foods like dairy, butter, and oil
How do lipid-soluble vitamins enter the blood?
Lipid-soluble vitamins enter the blood by travelling through the stomach and the intestine. Bile then breaks up the fat and prepares it to get absorbed through the intestinal wall. Proteins attach to the vitamins and act like couriers, transporting then into the blood and around the body
What are minerals?
Unlike vitamins, which are organic compounds, minerals are inorganic chemical elements. The minerals you ingest through food or fluid literally become part of the body
What are the three types of minerals?
Major minerals, electrolytes, and trace minerals
What are major minerals?
These are required in relatively large amounts
What are examples of major minerals?
Calcium, phosphorus, magnesium, and sulfur
What does calcium do?
Calcium is needed for bone health and strength. Calcium is also required for muscle contraction, blood clotting, and other important body processes
What can a lack of calcium cause?
Consuming an inadequate amount of calcium may lead to osteoporosis – a condition marked by weakening of the bones
What does phosphorus do?
Phosphorus is needed for bone health and strength
What does magnesium do?
Magnesium is required for bone health, energy production by the body, and synthesis of proteins
Where can magnesium be found?
Magnesium is available in green leafy vegetables
What does sulfur do?
Sulfur is a major mineral that helps the body produce insulin – a hormone that helps maintain blood sugar levels. Sulfur also aids in digestion and is a component of structural proteins found in your skin and hair
Where can sulfur be found?
Sources of sulfur include onions and garlic, as well as eggs, meat, poultry, and fish
What are electrolytes?
Essential in the maintenance of the body’s fluid balance
What are examples of electrolytes?
Potassium, sodium, and chlorine
What does sodium do?
Sodium is essential in the regulation of blood pressure and for the proper functioning of muscles and nerves
What does chlorine do?
Chloride is required for proper nerve signal functioning
Where can you find both sodium and chlorine?
Table salt
What does potassium do?
Potassium is required for proper nerve function and blood pressure
Where can you find potassium?
Potassium can be found in bananas, vegetables, as well as in meat and dairy products
What are trace minerals?
Required in relatively small amounts
What are examples of trace minerals?
Iron, zinc, and iodine
What does iron do?
Iron is found at the center of the protein hemoglobin. Hemoglobin is found in red blood cells and is responsible for transporting oxygen around the body
What happens if you have a deficiency of iron?
A deficiency of iron in the body results in anemia – causing fatigue and weakness
Where can you find iron?
There are animal and plant sources of iron, but the animal sources are absorbed much more easily. Animal sources include meat and eggs
What helps your body absorb iron?
Vitamin C
Where are phytochemicals found?
There are hundreds of different phytochemicals found in a variety of plant foods
What do phytochemicals do?
Though the absorption and metabolism of phytochemicals is still being studying and there is a lot to be learned, evidence does suggest a variety of health benefits are to be gained. These include: reduction in blood pressure, improvement in vision, neutralization of free radicals, and protection against some cancers
