Micronutrients and Water Flashcards by Laura Baird

What is a vitamin?

Organic compounds which are essential for growth and nutrition
Required in small amounts
Cannot be made by the body

How well did you know this?

Not at all

Perfectly

What are the 2 classifications of vitamins?

Water soluble and Fat soluble

How well did you know this?

Not at all

Perfectly

What are the fat soluble vitamins?

A, D, E and K

How well did you know this?

Not at all

Perfectly

Are fat soluble vitamins needed to be consumed daily?

No- They are stored in the bodys fatty tissues

How well did you know this?

Not at all

Perfectly

What are the water soluble vitamins?

B and C

How well did you know this?

Not at all

Perfectly

Why are water soluble vitamins needed to be taken in daily?

Because they are not stored in the body and are flushed out in bodily fluids

How well did you know this?

Not at all

Perfectly

What are the roles of vitamin A in the body?

Eye function
Skin
Hormone function
Reproduction
Neuromuscular
Bones

How well did you know this?

Not at all

Perfectly

What are the roles of vitamin K in the body?

Blood clotting

How well did you know this?

Not at all

Perfectly

What are the roles of vitamin D in the body?

Teeth, Bones

How well did you know this?

Not at all

Perfectly

What are the roles of vitamin E in the body?

Blood cells

How well did you know this?

Not at all

Perfectly

What are the roles of vitamin B in the body?

Skin
Hormone
Neuromuscular
Energy release
Blood formation

How well did you know this?

Not at all

Perfectly

What are the roles of vitamin C in the body?

Bones
Teeth
Blood formation

How well did you know this?

Not at all

Perfectly

What is EAR?

Esitmated average requirement

How well did you know this?

Not at all

Perfectly

What is AI?

Adequate intake

How well did you know this?

Not at all

Perfectly

What is RDA?

Reccomended dietry allowance

How well did you know this?

Not at all

Perfectly

What happens if there is a deficit and excess in vitamin A?

Deficit: Blindness
Excess: Headache, Vomiting and Peeling skin

How well did you know this?

Not at all

Perfectly

What happens if there is a deficit and excess in vitamin D?

Deficit: Rickets
Excess: Vomitting, Diarrhea and Kidney damage

How well did you know this?

Not at all

Perfectly

What happens if there is a deficit and excess in vitamin E?

Deficit: Anemia
Excess: None

How well did you know this?

Not at all

Perfectly

What happens if there is a deficit and excess in vitamin K?

Deficit: Bleeding and Hemorrages
Excess: None

How well did you know this?

Not at all

Perfectly

What happens if there is a deficit and excess in vitamin B?

Deficit: Nerve changes and heart failure, cracked lips
Excess: None

How well did you know this?

Not at all

Perfectly

What happens if there is a deficit and excess in vitamin Niacin?

Deficit: Pellagra
Excess: Tingling around hands and face

How well did you know this?

Not at all

Perfectly

What happens if there is a deficit and excess in vitamin C?

Deficit: Scurvy
Excess: None (Potential kidney stones-low risk)

How well did you know this?

Not at all

Perfectly

What is an antioxidant?

A substance that removes potentially damaging oxidizing agents in a living organism

How well did you know this?

Not at all

Perfectly

What is a free radical?

Highly chemically reactive atom that contains at least 1 unpaired electron.

How well did you know this?

Not at all

Perfectly

How can free radicals be made?

Heat, Cigarette smoke, Air pollutants and some medications

What vitamins are important to protect as an antioxidant?

A, C, E and B carotene

What are minerals?

A solid inorganic substance

How much of the bodys mass is minerals?

How many metalic elements are minerals?

What are the 2 categories of minerals?

Major Minerals | Trace Minerals

How many (A) Major (B) Trace minerals are there?

``` A= 7 B= 14 ```

What are the 7 Major minerals?

``` Calcium Phosphorus Potassium Sulfur Sodium Chlorine Magnesium ```

What are the 7 most important trace minerals?

``` Iron Fluorine Zinc Copper Selenium Iodine Chromium ```

What happens if there is a deficit and excess in calcium?

Deficit: Stunted growth, rickets and osteoparosis Excess: None

What happens if there is a deficit and excess in phosphorus?

Deficit: Weakness | Excess Erosion of jaw

What happens if there is a deficit and excess in potassium?

Deficit: Muscle cramps, irregular heart beat Excess: None

What happens if there is a deficit and excess in sulfur?

Deficit: Unlikely | Excess Unknown

What happens if there is a deficit and excess in sodium?

Deficit: Muscle cramps Excess: High blood pressure

What happens if there is a deficit and excess in chlorine?

Deficit: Unlikely Excess: High blood pressure

What happens if there is a deficit and excess in magnesium?

Deficit: Growth failure Excess: Diarrhea

What happens if there is a deficit and excess in iron?

Deficit: Anemia and Tooth decay Excess: Cirrhosis of the liver

What happens if there is a deficit and excess in flourine?

Deficit: Tooth decay Excess: Increased bone density

What happens if there is a deficit and excess in zinc?

Deficit: Growth failure Excess: Fever, Nausea, Vomiting

What happens if there is a deficit and excess in Copper?

Deficit: Anemia Excess: Metabolic condition (rare)

What happens if there is a deficit and excess in Selenium?

Deficit: Anemia Excess: Gastrointestinal disorder

What happens if there is a deficit and excess in Iodine?

Deficit: Enlarged thyroid Excess: Depress thyroid activity

What happens if there is a deficit and excess in Chromium?

Deficit: Impairment to metabolize glucose Excess: Kidney damage

What are the scientific names for a) breakdown b) buildup

a) catabolism | b) anabolism

What are the roles of calcium?

``` Muscle action Blood clotting Nerve transmission Activation of enzymes Synthesize active vitamin D Transport of fluid across cell membranes ```

What is bone modelling?

Continuing growth and strength of bone as growing.

What is osteoclasts?

Cause breakdown

What is osteoblasts?

Synthesize new bone

What are the 2 broad categories of bone?

Cortical and Trabecular

What is cortical bone?

Dense harder outer layer of bone | ie. shafts of long bone

What is the trabecular bone?

Spongy less dense weaker bone | ie.vertabrae

What is Osteoparosis?

Losing bone density

What can affect osteoparosis?

Age Underweight Sedentary

What is the roles of vitamins?

No useful energy Control tissue synthesis Protect plasma cell membranes Water soluble: energy metabolism

What is more stable paired or unpaired electrons?

Paired

Does exercise increase or decrease the possibility of free radicals? And what is the effect of this?

Increased Increased potential for tissue damage.

What percentage of the body is made up from water?

70%

What does intracellular water refer to?

Water inside the cells

What does extracellular water refer to?

Fluid surrounding the cells

Extracellular fluid lost through sweating is mainly from?

Blood plasma

What is Euhydration?

Normal water variation

What is Hyperhydration?

New steady state condition of increased water concentration

What is Hypohydration?

New steady state of decreased water concentration

What is Dehydration?

Process of losing water through - hyper-euhydration - euhydration-hypo

What is Rehydration?

Process of gaining water | Opposite to dehydrate

What are the water percentages for the following? - Total? - Intracellular? - Extracellular? - Interstitial? - Plasma?

``` Total: 53% Intracellular: 30% Extracellular: 23% Interstitial: 19% Plasma: 4% ```

In litres how much water needs to be taken in each day?

2.5L

Water intake of the body is between 5-10L per day what other 3 sources is this from?

1. Lipids 2. Foods 3. Metabolic process

In what was is water lost from the body? (4)

1. Urine 2. Skin 3. Water vapour through the air 4. Feces