Nutrition 2 - Micronutrients (Vitamins) Flashcards
What are micronutrients?
Nutrients required in small amounts (mg or μg/day) that do not provide energy but are essential for body functions.
What are the two main types of micronutrients?
Vitamins and minerals.
What is the main function of vitamins?
They assist enzymes in metabolic processes, often acting as coenzymes.
What is the main function of minerals?
They serve as electrolytes, regulate fluid balance, and are essential for nerve and muscle function.
What are the main roles of water in the body?
Solvent, temperature regulation, nutrient transport, waste removal, joint lubrication.
What are the two classifications of vitamins?
Fat-soluble (A, D, E, K) and water-soluble (B-complex, C).
What percentage of the body is water?
55-65% (75% in the brain, 25% in bones).
What is dehydration?
A condition where the body loses more water than it takes in, leading to symptoms like dry skin, dizziness, and fatigue.
What is overhydration?
Excess water intake leading to electrolyte imbalances and hyponatremia.
What are the two categories of minerals?
Major minerals (needed in >100 mg/day) and trace minerals (needed in <100 mg/day).
Give examples of major minerals
Sodium, potassium, calcium, magnesium, chloride.
Give examples of trace minerals.
Iron, zinc, copper, selenium, fluoride.
What is the main function of sodium?
Regulates fluid balance, nerve function, and muscle contraction.
What is the main function of potassium?
Regulates blood pressure, nerve transmission, and muscle contractions.
What is the main function of calcium?
Bone and teeth formation, blood clotting, nerve signaling
What is the main function of iron?
Component of hemoglobin, essential for oxygen transport in blood.
What are the symptoms of iron deficiency?
Fatigue, weakness, pale skin, shortness of breath (anemia).
What is the role of zinc in the body?
Supports immune function, wound healing, and DNA synthesis.
What is the function of magnesium?
Supports muscle and nerve function, blood sugar control, and protein synthesis.
What is the function of fluoride?
Strengthens tooth enamel, prevents cavities.
What is the function of selenium?
Acts as an antioxidant, protects cells from oxidative stress.
What are the properties of water-soluble vitamins?
Excess is excreted via urine, have a higher risk of deficiency but a lower risk of toxicity.
What are the properties of fat-soluble vitamins?
Stored in the body, have a lower risk of deficiency but a higher risk of toxicity
What are the fat-soluble vitamins?
Vitamins A, D, E, K.
What are the water-soluble vitamins?
B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12) and Vitamin C.
What is the toxicity risk of Vitamin A?
Birth defects (in pregnancy), liver damage, hair loss.
What is the function of Vitamin A?
Promotes vision, supports immune function, and maintains healthy skin.
What is the deficiency disease associated with Vitamin A?
Night blindness (xerophthalmia)
What is the function of Vitamin D?
Regulates calcium absorption, promotes bone health.
What are the deficiency diseases associated with Vitamin D?
Rickets (children), osteomalacia (adults).
What is the function of Vitamin E?
Acts as an antioxidant, supports immune function, and protects cell membranes.
What is the toxicity risk of Vitamin E?
Increases bleeding risk, interacts with anticoagulant medications
What is the function of Vitamin K?
Assists in blood clotting and bone metabolism
What is the deficiency disease associated with Vitamin K?
Increased bleeding risk, hemorrhaging.
What is the function of Vitamin C?
Antioxidant, supports collagen synthesis, enhances iron absorption.
What is the deficiency disease associated with Vitamin C?
Scurvy (bleeding gums, poor wound healing, anemia).
What is the function of Vitamin B1 (Thiamine)?
Supports carbohydrate metabolism, nerve function
What is the deficiency disease associated with Vitamin B1?
Beriberi, Wernicke-Korsakoff syndrome (neurological issues).
What is the function of Vitamin B2 (Riboflavin)?
Assists in energy metabolism, acts as a coenzyme in redox reactions.
What is the deficiency disease associated with Vitamin B2?
Inflammation of the mouth and tongue, cracked lips.
What is the deficiency disease associated with Vitamin B3?
Pellagra (diarrhoea, dermatitis, dementia).
What is the function of Vitamin B3 (Niacin)?
Supports metabolism, DNA repair, and cell signalling.
What is the function of Vitamin B5 (Pantothenic Acid)?
Involved in fatty acid synthesis and energy production.
What is the function of Vitamin B6 (Pyridoxine)?
Supports neurotransmitter synthesis, amino acid metabolism.
What is the deficiency disease associated with Vitamin B6?
Depression, irritability, anemia.
What is the function of Vitamin B9 (Folic Acid)?
Supports DNA synthesis, cell division, and fetal development.
What is the function of Vitamin B7 (Biotin)?
Supports fatty acid synthesis, amino acid metabolism, and hair/nail health.
What is the deficiency disease associated with Vitamin B9?
Neural tube defects (in pregnancy), megaloblastic anemia.
What is the function of Vitamin B12 (Cobalamin)?
Supports red blood cell formation, nerve function, and DNA synthesis.
What is the deficiency disease associated with Vitamin B12?
Pernicious anemia, nerve damage, cognitive decline
What foods are high in Vitamin A?
Liver, fish, carrots, leafy greens.
What foods are high in Vitamin C?
Citrus fruits, bell peppers, strawberries.
What foods are high in Vitamin K?
Leafy green vegetables, broccoli, Brussels sprouts.
What foods are high in Vitamin D?
Fortified dairy, fatty fish, sunlight exposure.
What foods are high in Iron?
Red meat, spinach, legumes.
What foods are high in calcium?
Dairy products, tofu, almonds, fortified plant milk.
