Vitamins and minerals Flashcards
What are micronutrients
Essential vitamins, minerals and trace elements that are needed in tiny amounts to maintain normal health
What are micronutrients required for
health, growth and reproduction
What may happen if we get the wrong balance of micronutrients
Can cause severe health problems
What can cause deficiency or excess of micronutrients
Dietary intake or genetic diseases
How do we get nutrients
Body generally doesn’t make them, so they have to be consumed
Classification of vitamins
- Fat-soluble vitamins
- Water-soluble vitamins
Fat-soluble vitamins
- 4 vitamins
- A, D, E & K transported by lipoproteins
- Should not be consumed in excess - can be toxic
Fat-soluble vitamins
- where stored
Fatty tissues and the liver
Water-soluble vitamins
- 9 vitamins
- B complex and C are not stored
Water-soluble vitamins
- What happens to excess
Excreted in urine
Dietary sources
- Vitamin A
Eggs, milk and liver
Dietary sources
- Vitamin D
Sun, oily fish, egg yolks, fortified margarines
Dietary sources
- Vitamin E
Veg oils, nuts, green leafy veg, fortified cereals
Dietary sources
- Vitamin K
Green leafy veg, some veg oils
Dietary sources
- Vitamin B
B6: Fortified cereals, beans, meat, poultry and fish
B12: Food that comes from animals fish, meat
Dietary sources
- Vitamin C
Fruit and veg
Role of vitamins
- Biochemical functions
- Hormones (vitamin d)
- Antioxidants (vitamin e)
- Mediate cell signalling
- regulate cell and tissue growth and differentiation
- Precursors for enzyme co-factors that help act as catalysts and substrates in metabolism
Antioxidant
Molecule capable of slowing or preventing the oxidation of other molecules
Oxidation
Chemical reaction which transfers electrons from substance to oxidising agent
Free radicals
unstable, chemically reactive molecule of fragment
antioxidants and free radicals
Antioxidants chemically eradicate free radicals
What does accumulation of free radicals cause
Increases potential of cellular damage
How is the plasma membrane protected by antioxidant vitamins
Reacting with and removing free radicals
What happens once enzyme systems become saturated
excess vitamins function as chemicals (drugs)
- causes various ilnesses and diseases
What are minerals
Inorganic compounds required in the body for a variety of functions
Functions which require minerals
- normal function of the nervous system
- formation of bones, teeth, body fluids and tissues
What are trace elements required for
metabolism
How does the body get inorganic elements
through diet and drinking water
What do we use inorganic elements for
optimum growth and health
Role of minerals
- provides structure in forming bones and teeth
- Help maintain normal heart rhythm, muscle contraction, neural conductivity, and acid-base balance
- Regulate cellular metabolism
Calcium
- Binds with phosphorus to form bones and teeth
Calcium
- What is it needed for
muscle, heart and digestive system health
What does calcium support
Synthesis and function of blood cells
Inadequate calcium consumption consequences
- Osteopenia
- Osteoporosis
Iron
- What is it an important part of
- Haemoglobin
- Myoglobin
- Cytochromes
What does iron aid
Transport diffusion of oxygen
iron source absorption
- Non-heme iron from plants (2-5% absorbed)
- Heme iron from animals (10-35% absorbed)
What are electrolytes
Sodium, potassium and chlorine
Mineral loss in sweat
Impairs heat tolerance and exercise performance
Defence against mineral loss
Drink 0.1-0.2% salt solution
