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L3 Nutrition > micronutrients > Flashcards

micronutrients Flashcards

1
Q 
vitamin B1 (Thiamin) 
(role, sources and daily recommended intake)
A
  • role = functioning of nerves, brain and muscle cells.
    metabolism of carbs
  • source = wholemeal bread, cereals, liver, kidneys, red meat, beans, peas and lentils
  • DRI = 1.5mg
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2
Q 
vitamin B2 (Riboflavin) 
(role, sources and daily recommended intake)
A

role = promotes healthy skin, eyes and normal nerve functioning.
metabolism of carbs
- sources = liver, kidneys, red meat, chicken, milk. yoghurt, cheese and eggs
- DRI = 1.7mg

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3
Q 
vitamin B3 (Niacin) 
(role, sources and daily recommended intake)
A
  • role = promotes healthy skin, eyes and normal nerve functioning.
    converting carbs into energy
  • sources = liver, kidneys, red meat, chicken, milk, yoghurt, cheese, eggs, bread, nuts and cereals
  • DRI = 20mg
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4
Q 
vitamin B5 (Panthothenic Acid) 
(role, sources and daily recommended intake)
A
  • role = metabolise macronutrients.
    promotes healthy skin and hair.
    helps manufacture hormones and antibodies to support healthy immune system
  • sources = liver, wholemeal bread, brown rice, nuts, lentils, beans, peas, eggs and most veggies
    DRI = 10mg
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5
Q 
vitamin B6 (Pyridoxine) 
(role, sources and daily recommended intake)
A 
- role = metabolise macros.
promotes healthy skin and hair.
promotes red blood cell formation.
used in synthesis of amino acids
- sources = liver, nuts, beans, peas, lentils, egg, bread. cereals and fish 
- DRI = 2mg
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6
Q 
vitamin B7 (Biotin) 
(role, sources and daily recommended intake)
A
  • role = essential for growth and development.
    used to make fatty acids and glycogen.
    needed for protein metabolism.
  • sources = egg yolk, liver, offal, nuts, wholegrain and oats
  • DRI = 0.3mg
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7
Q 
vitamin B8 (Folic Acid) 
(role, sources and daily recommended intake)
A
  • role = crucial in formation of DNA and red blood cell formation
  • sources = liver and offal, green veggies, wheat, yeast extract, beans, peas and lentils
  • DRI = 0.4mg
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8
Q

vitamin B12 (role, sources and daily recommended intake)

A
  • role = metabolise macros.
    promotes cell growth and normal nerve function.
    red blood cell production.
  • sources = meat, fish, cheese, yoghurt, soya, yeast and fortified breakfast cereals
  • DRI = 6mcg
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9
Q

vitamin C (role, sources and daily recommended intake)

A
  • role = growth and repair of body cells, collagen formation in connective tissues, haemoglobin and red blood cell production.
    makes adrenaline and is a potent antioxidant
  • sources = fresh citrus, berries, currants and dark green leafy veg
  • DRI = 60mg
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10
Q

vitamin A (role, sources and daily recommended intake)

A
  • role = essential for normal vision, especially colours and night vision.
    promotes healthy skin and mucous membranes ~ esp those in lining of mouth, nose and digestive system
  • sources = liver, meat, eggs, whole milk, cheese, oily fish, butter and margarine
  • DRI = 5,000 IU
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11
Q

Beta-carotene

A
  • role = along with retinol, once ingested is converted by the body into vitamin A
  • sources = plants, liver, egg yolk, cheese and milk
  • DRI = obtained from Vit A intake
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12
Q

Vitamin D (role, sources and daily recommended intake)

A
  • role = helps regulate calcium absorption and metabolism from the intestines.
    prevents rickets in children.
    regulates bone formation and density in adults, reducing risk of osteoporosis
  • sources = sunlight, fresh oils and oily fish, eggs, fortified cereals, margarines, some yoghurt
  • DRI = 400 IU
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13
Q

vitamin E (role, sources and daily recommended intake)

A
  • role = promotes normal growth and development.
    assists with red blood cell formation.
    helps fight against harmful affects of free radicals
  • sources = vegetable oils, wheatgerm, wholemeal bread, cereals, egg yolks, nuts, sunflower seeds, avocado
  • DRI = 30 IU
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14
Q

vitamin K (role, sources and daily recommended intake)

A
  • role = blood clotting.
    maintaining blood density (so reduce risk of osteoporosis).
    can be manufactured by the body from bacteria in the intestines
  • sources = green leafy veg, vegetable oils, cereals, small amounts found in meat and dairy foods
  • 60-140 mcg
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15
Q

Calcium (role, sources and daily recommended intake)

A
  • role = maintains bone density and healthy teeth.
    essential for blood clotting, muscle contractions, cramp prevention and maintaining healthy heart rhythm
  • sources = dairy products, salmon, sardines, leafy green veg, orange juice, cereals
  • DRI = 700-1500mg
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16
Q

Phosphorus (role, sources and daily recommended intake)

A
  • role = works with calcium (bone and teeth health).
    also enhances other nutrients.
    metabolism of macros.
    formation of cell membranes.
  • sources = cheese, fish, red meat, whole wheat foods, seeds and nuts
  • DRI = 550mg
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17
Q

Iron (role, sources and daily recommended intake)

A
  • role = production of haemoglobin.
    needed for metabolism of protein, immunity, healthy nails and skin.
    releases energy from nutrients
  • sources = red meat, tuna, salmon, eggs, beans, baked potato, dried fruits, leafy green veg, whole grains
  • DRI = men 6.7mg, women 16.4mg
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18
Q

Potassium (role, sources and daily recommended intake)

A
  • role = it is an electrolyte, which conducts electrical impulse throughout the body.
    crucial for maintaining heart function and plays key role in contraction of skeletal and smooth tissue.
    also for digestive processes
  • sources = bananas, broccoli, tomatoes, potatoes with skins, leafy green veg, citrus fruits, dried fruits, beans, lentils and nuts
  • DRI = 3.5g
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19
Q

Zinc (role, sources and daily recommended intake)

A
  • role = essential for collagen formation in connective tissues, hair and skin.
    also involved in foetal development, digestion, metabolism regulation of macros, repairing of damaged skin and maintaining a sense of taste and smell
  • sources = beef, pork, lamb, beans, peas, nuts, seeds, lentils and soya
  • DRI = men 9.5mg, women 7mg
20
Q

Sodium (role, sources and daily recommended intake)

A
  • role = electrolyte that works with potassium to conduct electrical impulses throughout the body.
    also has key role in regulating fluid balance
  • sources = table salt, tinned vegetables, soups, fish, meat, ready meals, sauces, condiments and processed produce
  • DRI = 1.6g
21
Q

Copper (role, sources and daily recommended intake) q

A
  • role = production of red and white blood cells.
    triggers release of iron from body to form haemoglobin.
  • sources = nuts, shellfish, offal
  • DRI = 1.2mg
22
Q

vitamins

A

organic chemicals found in foods
are needed in very small quantities to perform very specific functions
two main categories: water-soluble and fat-soluble

23
Q

water soluble vitamins

A
  • include B-complex vitamins and C
  • dissolve in water and are not stored in the body
  • excess is excreted in urine
  • highly sensitive and can easily be destroyed or washed away during preparation of foods
  • recommended to store these foods in cool dark place, and to reuse the water in which the foods have been cooked in for gravies and soups
24
Q

fat soluble vitamins

A
  • the vitamins from these sources are extracted and stored in the fat cells and liver until the body needs them
  • because they can be stored, excessive intakes can accumulate and may be harmful
  • a deficiency in them may occur in people with poor diets or conditions such as Cystic Fibrosis or Crohn’s Disease as they affect ability to absorb fats from intestine
25
Q

minerals

A

inorganic (non carbon based) compounds
only needed in very small quantities for very specific functions
can be divide into two groups = macroelements and microelements

26
Q

macroelements

A

minerals that are required in larger quantities (greater than 100mg per day) and include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulphur

27
Q

microelements

A

sometimes called trace elements
practically invisible to naked eye
only needed in extremely small quantities (less than 100mg per day)
the human body needs an excess of 72 trace elements to maintain homeostasis
some widely known examples are iron, zinc and copper

28
Q

free radicals

A
  • organic molecules that cause aging, tissue damage and many forms of disease (including cancer)
  • a by product of oxidative reactions
  • can be produced from metabolic processes like breathing or from the burning of other fuels like food, oil and gasses
  • consumption of well cooked food, esp bbq produce, increases the body’s exposure to them
  • over exposure to the fumes of burning fuels also increases exposure
  • not all exert a harmful effect
  • many are essential for maintaining healthy immune system
    eg. white blood cells manufacture oxygen-free radicals which are essential for killing bacteria and other invading germs
29
Q

antioxidants

A
  • substances or nutrients found in foods which can prevent or slow the oxidative damage in the body
  • prevent and repair damage caused by free radicals
  • disarm free radicals by donating one of their electrons
  • found abundantly in beans, grains, fruits and vegetables, especially brightly coloured ones
  • tea, coffee, red wine, garlic and tomato ketchup are also rich in them
  • although antioxidant supplements exist, there is no evidence to prove that these provide any additional benefits than eating a balanced and healthy diet
30
Q

some commonly known antioxidants and their sources

A
  • Vitamin A = carrots, broccoli, sweet potatoes, tomatoes, kale, cantaloupe, peaches
  • Vitamin C = citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, tomatoes
  • Vitamin E = nuts, seeds, whole grains, leafy green veg, vegetable oil, liver oil
  • Selenium = fish, shellfish, red meat, grains, eggs, chicken and garlic
  • Flavanoids = apples, apricots, blueberries, pears, raspberries, strawberries, black beans, cabbage, onions, parsley, pinto beans
  • Carotenoids = carrots, sweet potatoes, spinach, kale, collard greens, tomatoes
31
Q

Phytochemicals

A
  • chemicals sourced in plants that have protective or disease preventing properties
  • non essential nutrients because are not required by the body to sustain life
  • over 100 known phytochemicals
  • have antioxidant like properties which help prevent against effects of free radicals and other harmful agents
  • encourage endocrine system to produce oestrogens which reduce menopausal symptoms and subsequent risk of osteoporosis
  • provide body with antibacterial properties which provide defence against bacteria and invading germs
  • found naturally in foods like fruits, vegetables, beans, peas, lentils and grains
32
Q

RDAs and DRVs

A
  • RDAs (recommended daily allowance) were originally set by DoH in 1979 to say how much of each nutrient was required by different groups.
  • They were often used wrongly to assess individual dietary needs and so in 1991 were replaced with DRVs (dietary reference values)
  • DRVs are a benchmark for daily energy consumption and should not be seen as targets
  • DRVs show the amount of energy or nutrient that a group of people of a certain age range (and sometimes gender) need for good health and not just avoidance of diseases
33
Q

DRV is a general term to cover

A
  • Estimated Average Requirement (EAR)
  • Recommended Daily Intake (RDI)
  • Lower Reference Nutrient Intake (LRNI)
  • Safe Intake
34
Q

Estimated Average Requirement (EAR)

A

average amount of energy or a nutrient needed by a group of people

35
Q

Recommended Daily Intake (RDI)

A

the amount of a nutrient that is enough to meet the dietary needs of around 97% of the population

36
Q

Lower Reference Nutrient Intake (LRNI)

A

the quantity of a specific nutrient that is suitable for a small number of people within a population and with the lowest needs. most people will need more than this value

37
Q

Safe Intake

A

used when there isn’t enough evidence to set an EAR, RDI or LNRI.
it is the amount judged to be enough for almost everyone, but below a level that could have any undesirable effect

38
Q

Guidelines for achieving DRVs

A
  • eat a wide variety of foods from natural sources
  • avoid high calorie and low nutrient foods like sweets, fast foods and fizzy drinks
  • avoid processed or refined foods that have long shelf life
  • try to eat foods as close to their raw and natural state as possible
  • select locally grown foods = increases likelihood that food is fresh
  • shop 2-3 times a week and eat foods when they are fresh (vitamin and mineral content reduces as soon as foods are picked)
  • cook foods in microwave or steam them instead of boiling
39
Q

specific populations who are at risk of nutritional deficiencies

A
  • those who live in under-developed or developing countries and have restricted diets
  • vegans and vegetarians who do not consume enough protein from vegetable and meat substitutes
  • pregnant women who fail to consume sufficient nutrients to meet their increased need for energy ~ iron, vitamin d, vitamin b9, vitamin b12 and calcium
  • elderly people who for many reasons may consume less food, less fresh food and have less variety within their diet. many fail to consume enough protein, omega 3 fatty acids, fibre, vitamins b6, b12, d, e, carotenoids, calcium, magnesium and potassium
  • very active people, esp those who do not have a balanced diet
  • obese individuals = modern agriculture and food processing techniques can lead to a relative reduction in the micronutrient content of common foods
40
Q

Iron deficiency risk group and possible risks

A
  • risk group = vegetarians, vegans, menstruating women, pre-school children
  • possible risks:
  • extreme fatigue
  • pale skin
  • noticeable heart palpitations
  • shortness of breath
41
Q

Iodine deficiency risk group and possible risks

A
  • risk group = pregnant women and young females
  • possible risks:
  • cognitive impairment of all ages (but especially in foetus of deficient mothers)
  • thyroid hormone imbalances
42
Q

Vitamin D deficiency risk group and possible risks

A
  • risk group = people with dark skin and those with little sun exposure
  • possible risks:
  • fatigue and tiredness
  • poor bone health
  • cognitive impairment in adults
  • greater risk of some cancers
43
Q

Calcium deficiency risk group and possible risks

A
  • risk group = children, young females, and the elderly
  • possible risks:
  • poor bone health ~ increased risk of rickets in children
  • muscle cramps
  • fatigue
  • weak and brittle finger nails
44
Q

vitamin and mineral supplements do not

A
  • give you energy
  • build muscle
  • relieve stress
  • prevent or cure colds
45
Q

if vitamin and mineral supplements are to be used, the following should be considered

A
  • choose a balanced mutli-vitamin and mineral formula
  • check the antioxidant level
  • take with food and eat a wide variety of food sources
  • stick to RDAs rather than excessive doses, as these are likely to create imbalances between vitamins and minerals
  • be mindful that they are unlikely to contain phytochemicals

L3 Nutrition (14 decks)

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