Micronutrients/Hydration Flashcards
Vitamins
Micronutrients that body needs for normal daily functioning and fight off illness
13 vitamins needed for body
Vitamins categorized
Fat soluble vitamins (A, D, E, and K)
Water soluble vitamins (C and B complex)
Fat soluble vitamins
Vitamins that the body actually holds onto
Absorbed by fat globules that travel through the small intestines and through the circulatory system
Stored in liver and fat tissues
Vitamin A D E and K
Excess can cause toxicity bc not easy to eliminate
Water soluble vitamins
Dissolved in water which means that vitamins and nutrients dissolve quickly
Carried to body tissues and body cannot store them.
Three main types:
Energy releasing vitamins
Hematopoietic
Others
Vitamin A
Fat soluble
Role- vision, gene expression, and growth
Precursors of vitamin A - know as carotenoids Retinol, retinaldehyde, retinoic acid => perform antioxidants
Two types:
Performed A (Retinoic Acid) - found in meat poultry fish and diary. Richest source is animal liver
- Provitamin A - found it fruits, veg, and other plant based. Common type is beta-carotene
Functions: helps forms and maintain healthy teeth, skeletal muscle, soft tissue, mucus membranes, and skin. Promotes good eyesight
Source:
Found it meat poultry fish diary fruits and veg
Deficiency:
First signs are impaired vision - loss of sensitivity to green lights to eventual night blindness in dim lights . Increase chances of occurrence of infection by suppressing ur immune system.
Toxicity:
Excess => fat soluble vitamins cannot be eliminated through excretory fluids so there is a limit of how much body can synthesize. Excess accumulated in liver and lead to liver damage, hair loss, headache, and vomiting. Have face problems like dryness, chapping, scaling of skin as well as alopecia
Vitamin D
Functions:
Maintain homeostasis of calcium which regulates the concentration of calcium and phosphate
Three ways in which vitamin D maintains concentration of calcium -
-Increasing absorption of calcium in intestines
-Reducing the excretion of calcium
-mobilizing the bone mineral
Sources:
Fish, egg, yolks, liver, cheese, butter milk and cereals
Deficiency:
Problems like rickets (bones are undermined Bc poor absorption of calcium thus legs get deformed -bowleggedness and knock knees ) in children and osteomalacia (happens in result of demineralization of bones) in adults.
Toxicity:
Cause an increased concentration of calcium. Results contraction of blood vessels which leads to high levels of blood pressure and accumulation of calcium salts in soft tissues like kidneys heart and lungs) note overconsumption is only through dietary not excessive exposure to sunlight
Vitamin E
Functions:
Antioxidants
Free radicals are compounds that can cause harm if levels are too high which can be linked to multiple illness. Vitamin E used to treat and prevent age macular degeneration
Sources:
Veg oils, seeds, green leafy veg, and fish
Deficiency:
Happens rarely
Skeletal muscle pain and weakness
Toxicity:
May have gastrointestinal problems
Vitamin K
Common chemical structure
Has two forms:
Vitamin K1, or phylloquinone
Vitamin K2, or menaquinone
Functions:
Regulating blood clotting
Transport calcium used in bone metabolism
Sources:
K1 - leafy green veg like spinach and kale
K2 - animal based foods, butter, egg yolks, fermented foods like kefir
Deficiency:
Risk of excessive bleeding
More likely to happen in infants. Vitamin K deficiency bleeding known as VKDB
Toxicity:
Rare
If occurs it manifests w signs of jaundice, anemia,
B1 or Thiamine
Functions: process carbs to energy - necessary for nerve cell function
Sources: eggs, peas, dried milk, lean meat, organ meat, whole grain, nuts, and seeds, and legumes
Deficiency:
Thiamine deficiency and sever form is known beriberi. Two types of adults: wet beriberi (affects cardiovascular system w fast heart rate, breath shortness leg swelling) and dry beriberi (nervous system involvement)
B2 or Riboflavin
Functions:
Production of red blood cells and growth.
Vital role in maintaining body energy support by breaking down proteins fats and carbs.
Sources: milk, liver eggs geeen veg, whole grain cereals.
Deficiency:
Riboflavin deficiency (known as ariboflavinosis) include skin disorders hyperemia (excess blood) and lesions of corner of throats swollen and cracked lips
B3 or Niacin
Functions: convert carbs to glucose and metabolism. Synthesis thyroid hormones (T4) and (T3)
Deficiency: goiter, reduced productivity of T3 and T4 hormones, mental retardation in babies,, iodine toxicity
Sources: seafood, bread and diary products
B5 or Pantothenic acid
Breakdown of fats and carbs, cholesterol synthesis. Synthesis of hormones and red blood cells
Deficieny: Vitamin B5 is rare
Sources: Milk eggs poutlry avocado mushroom organ meat lentils whole grain cereals
Mineral
Usually solid and inorganic and has a crystal structure
Grow repair tissue metabolize and carry out bodily functions
Essential minerals categorizes
Major minerals (macro minerals)
Trace minerals (micro minerals)
Macrominerals
Sodium
Chlorine
Potassium
Calicum
Phosphorus
Magnesium
