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Gr11 Nutrition and Health > Micronutrients > Flashcards

Micronutrients Flashcards

1
Q

Define micronutrient

A

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

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2
Q

What are the three micronutrients?

A

Vitamins, minerals, and phytochemicals

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3
Q

Define vitamin

A

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

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4
Q

Define mineral

A

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

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5
Q

Define phytochemical

A

Any of various biologically active compounds found in plants

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6
Q

Which vitamin is synthesized by the body?

A

Vitamin D

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7
Q

What are the functions of vitamins?

A

Vitamins have a variety of functions including helping the body extract energy from macronutrients and regulating a variety of body functions

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8
Q

Define water-soluble vitamin

A

Water-soluble vitamins are not stored by the body so they must be consumed every day

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9
Q

What are the water-soluble vitamins?

A

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
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10
Q

What are B vitamins?

A

B Vitamins are all co-enzymes

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11
Q

What do B vitamins do?

A

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)

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12
Q

What happens if there aren’t enough B vitamins in our diet?

A

If there is a lack of B vitamins in the diet, metabolism-involved tissues such as skin and the digestive tract will be affected

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13
Q

What is vitamin C?

A

Ascorbic acid

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14
Q

What does vitamin C do?

A
  • aids in formation of bones and teeth
  • aids in infection-fighting and wound-healing
  • aids in the absorption of iron
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15
Q

Where can vitamin C be found?

A

Vitamin C can be found in a variety of foods. Citrus fruits and leafy green vegetables are excellent sources

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16
Q

What can vitamin C deficiency cause?

A

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

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17
Q

Define fat-soluble vitamin

A

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

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18
Q

What are the fat-soluble vitamins?

A

Vitamin A, vitamin D, vitamin E and vitamin K

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19
Q

Where can you find vitamin A?

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

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20
Q

What does vitamin A do?

A
  • helps with eye function
  • helps form and maintain structural components like skin, bones, and hair
  • protects you from infections
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21
Q

Where can you find vitamin D?

A

Vitamin D is produced by the body upon exposure to sunlight

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22
Q

What does vitamin D do?

A

Vitamin D aids in the use of calcium and phosphorus minerals needed for healthy bones and teeth

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23
Q

Where can you find vitamin K?

A

Found mainly in many green leafy plants and in liver

24
Q

What does vitamin K do?

A
  • required for formation of prothrombin – a protein required for proper blood clotting
  • aids in bone metabolism
25
Q

What are some of the functions of vitamins in the body?

A

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

26
Q

What types of foods are water-soluble vitamins found in?

A

Water-soluble vitamins are found in the watery parts of fruits, vegetables and grains

27
Q

How do water-soluble vitamins enter the blood?

A

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

28
Q

What types of foods are lipid-soluble vitamins found in?

A

Lipid-soluble vitamins are found in foods like dairy, butter, and oil

29
Q

How do lipid-soluble vitamins enter the blood?

A

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

30
Q

What are minerals?

A

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

31
Q

What are the three types of minerals?

A

Major minerals, electrolytes, and trace minerals

32
Q

What are major minerals?

A

These are required in relatively large amounts

33
Q

What are examples of major minerals?

A

Calcium, phosphorus, magnesium, and sulfur

34
Q

What does calcium do?

A

Calcium is needed for bone health and strength. Calcium is also required for muscle contraction, blood clotting, and other important body processes

35
Q

What can a lack of calcium cause?

A

Consuming an inadequate amount of calcium may lead to osteoporosis – a condition marked by weakening of the bones

36
Q

What does phosphorus do?

A

Phosphorus is needed for bone health and strength

37
Q

What does magnesium do?

A

Magnesium is required for bone health, energy production by the body, and synthesis of proteins

38
Q

Where can magnesium be found?

A

Magnesium is available in green leafy vegetables

39
Q

What does sulfur do?

A

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

40
Q

Where can sulfur be found?

A

Sources of sulfur include onions and garlic, as well as eggs, meat, poultry, and fish

41
Q

What are electrolytes?

A

Essential in the maintenance of the body’s fluid balance

42
Q

What are examples of electrolytes?

A

Potassium, sodium, and chlorine

43
Q

What does sodium do?

A

Sodium is essential in the regulation of blood pressure and for the proper functioning of muscles and nerves

44
Q

What does chlorine do?

A

Chloride is required for proper nerve signal functioning

45
Q

Where can you find both sodium and chlorine?

A

Table salt

46
Q

What does potassium do?

A

Potassium is required for proper nerve function and blood pressure

47
Q

Where can you find potassium?

A

Potassium can be found in bananas, vegetables, as well as in meat and dairy products

48
Q

What are trace minerals?

A

Required in relatively small amounts

49
Q

What are examples of trace minerals?

A

Iron, zinc, and iodine

50
Q

What does iron do?

A

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

51
Q

What happens if you have a deficiency of iron?

A

A deficiency of iron in the body results in anemia – causing fatigue and weakness

52
Q

Where can you find iron?

A

There are animal and plant sources of iron, but the animal sources are absorbed much more easily. Animal sources include meat and eggs

53
Q

What helps your body absorb iron?

A

Vitamin C

54
Q

Where are phytochemicals found?

A

There are hundreds of different phytochemicals found in a variety of plant foods

55
Q

What do phytochemicals do?

A

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

Gr11 Nutrition and Health (32 decks)

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