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Nutrition > Nutrition Module 3: Micronutrients > Flashcards

Nutrition Module 3: Micronutrients Flashcards

(104 cards)

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1
Q

What is a micronutrient?

A

Micronutrients are nutrients needed in minuscule amounts that enable the body to produce enzymes, hormones, and other substances essential for proper growth and development. Their absence can lead to severe consequences.

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2
Q

What are the two subgroups of micronutrients?

A
  1. Vitamins (water and fat soluble)
  2. Minerals (macro/bulk and micro/trace)
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3
Q

What units are used to measure vitamins and minerals?

A

• RDA (Recommended Dietary Allowance): minimum to avoid deficiency
• AI (Adequate Intake): recommended average daily intake
• DRI (Dietary Reference Intake): amount for optimal health
• UL (Upper Limit): max safe amount to avoid toxicity

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4
Q

Why is balance and synergy between vitamins and minerals important?

A

Too much of one nutrient can cause a deficiency in another. Some nutrients enhance each other’s absorption, while antibiotics and certain drugs can inhibit it.

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5
Q

What are vitamins?

A

Organic compounds required as nutrients to maintain growth and metabolism. They do not provide energy or serve as body-building materials.

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6
Q

What role do many vitamins play in the body?

A

Many act as coenzymes bound to protein enzymes to assist in biological activities.

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7
Q

How are most vitamins obtained?

A

Most must be ingested, although some are produced by intestinal flora or assembled from raw materials (pro-vitamins).

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8
Q

Can one food provide all required vitamins?

A

No, no single food contains all required vitamins.

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9
Q

What are the two main groups of vitamins?

A
  1. Lipid (fat) soluble: A, D, E, K
  2. Water soluble: (not covered in this section)
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10
Q

What are the two main forms of Vitamin A and their sources?

A
  1. Retinol: from animal sources (liver, milk, egg yolk)
  2. Beta-carotene: from plant sources (carrots, pumpkin, sweet potato, spinach, cantaloupe)
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11
Q

What aids Vitamin A absorption?

A

Bile salts and dietary lipids

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12
Q

Where is Vitamin A synthesized and stored?

A

In the liver

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13
Q

Functions of Vitamin A?

A

• Required for night and peripheral vision
• Maintains epithelial cells in mucous membranes and skin
• Aids in bone and teeth formation (osteoblast/osteoclast activity)
• Acts as an antioxidant

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14
Q

Vitamin A deficiency symptoms?

A

• Night blindness (nyctalopia)
• Dry, itchy eyes
• Dry skin/hair
• Abscesses in ears
• Sinusitis
• Frequent infections
• Skin disorders (acne, boils, bumpy skin)

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15
Q

Vitamin A toxicity symptoms?

A

• Nausea, dizziness
• Menstrual problems
• Skin dryness/itchiness
• Irritability, vomiting, headaches, blurred vision
• Diarrhea
• Long-term: hair loss, bone/muscle pain, liver/• spleen damage, ↑ blood lipids
• Pregnancy: High intake can cause birth defects

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16
Q

Can Vitamin D be made by the body?

A

Yes, through sunlight exposure on skin.

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17
Q

Who needs to supplement Vitamin D?

A

Those not exposed to enough sunlight

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18
Q

What are the two dietary forms of Vitamin D and sources?

A
  1. D2 (Ergocalciferol): from plants (mushrooms, sweet potato)
  2. D3 (Cholecalciferol): from animals (fatty fish, fortified dairy)
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19
Q

Functions of Vitamin D?

A

• Regulates calcium and phosphorus absorption
• Promotes calcium reabsorption from bones
• Enables normal bone/teeth growth
• Supports immune function (fights infections)

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20
Q

Vitamin D deficiency symptoms?

A

• Osteoporosis
• Rickets in children / Osteomalacia in adults
• Muscle twitching, convulsions
• Poor wound healing

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21
Q

Vitamin D toxicity symptoms?

A

• High calcium levels
• ↓ appetite, ↑ thirst
• Nausea, vomiting, drowsiness, abdominal pain
• Long-term: calcium deposits in soft tissues (blood vessels, kidneys)

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22
Q

Who should monitor Vitamin D levels?

A

Older adults and vegans

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23
Q

What is Vitamin E known for?

A

Being a powerful antioxidant that protects cells from oxidative stress and repairs damaged cells.

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24
Q

What enhances Vitamin E’s antioxidant function?

A

Vitamin C and the mineral selenium

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25
What is a free radical?
Toxic byproducts of oxygen metabolism that damage cells through oxidative stress
26
Functions of Vitamin E?
• Promotes healthy hair and skin • Aids healing and reduces scar tissue formation
27
Vitamin E deficiency symptoms?
• Hemolytic anemia (RBCs break down too fast) • Fat malabsorption (may affect spinal cord and peripheral nervous system)
28
Sources of Vitamin E?
Sunflower seeds, unroasted almonds, strawberries, soybean/safflower oils, hazelnuts, avocado
29
Vitamin E toxicity?
Relatively non-toxic, but high amounts may interfere with Vitamin K and blood clotting
30
How is most Vitamin K produced in the body?
Synthesized by intestinal bacteria, aided by cultured milk (yogurt, kefir)
31
Functions of Vitamin K?
• Synthesis of prothrombin (blood clotting) • Involved in bone formation and repair
32
Who is at risk for Vitamin K deficiency?
• Newborns (can cause hemorrhagic disease) • People on prolonged antibiotics • Those with fat malabsorption (celiac disease, cystic fibrosis, colitis)
33
Sources of Vitamin K?
Raw leafy green vegetables, cauliflower
34
Vitamin K toxicity?
Relatively non-toxic because it is excreted easily
35
What are water-soluble vitamins?
B-Complex vitamins, Vitamin C, and Vitamin H (Biotin).
36
How are water-soluble vitamins absorbed and stored?
They are absorbed directly through intestinal cells into the CV system, and are not stored—excess is excreted in urine (except B3 and B6, which can be stored).
37
What are the functions of Vitamin B1 (Thiamine)?
Enhances nerve function, cognition, circulation; required for ATP and acetylcholine synthesis.
38
What are the deficiency symptoms of B1?
Polyneuritis, decreased appetite, fatigue, forgetfulness, nervous agitation, and beriberi (GI/skeletal muscle paralysis and atrophy).
39
Who is at risk of B1 deficiency?
Alcoholics, and people on antibiotics, sulfa drugs, or oral contraceptives.
40
What are good sources of B1?
Pork and whole grains.
41
What are the functions of B2 (Riboflavin)?
RBC, antibody, ATP formation; maintains mucous membranes; antioxidant; aids fetal development.
42
What are the deficiency symptoms of B2?
Ariboflavinosis, cheilosis, magenta glossitis, dermatitis, eye disorders (e.g., cataracts, corneal ulceration).
43
Who is at risk of B2 deficiency?
Alcoholics, people on antibiotics/oral contraceptives, and those who engage in strenuous exercise.
44
What are good sources of B2?
Dairy, fortified cereals, whole grains, mushrooms.
45
What are the functions of B3 (Niacin)?
Proper circulation and healthy skin.
46
What is a B3 deficiency called and what are its symptoms?
Pellagra — symptoms: the "3 D’s": diarrhea, dermatitis, and dementia.
47
Who is at risk of B3 deficiency?
Alcoholics, those with protein malnutrition, low-calorie diets, or high sugar consumption.
48
What are sources of B3?
Meats, fish, eggs, dairy, whole grains.
49
What are the side effects of excessive B3 intake (>1000mg)?
Skin flushing, dry skin, rashes, dyspepsia, liver toxicity.
50
What does B5 (Pantothenic Acid) do?
Helps produce adrenal/steroid hormones, and neurotransmitters (acetylcholine).
51
What are symptoms of B5 deficiency?
Fatigue, heart attack, nausea, insomnia, tingling/spasms, burning foot syndrome (rare/severe).
52
What are sources of B5?
Meats, kidney, liver, salmon, dairy, whole grains.
53
What are the functions of B6?
Neurotransmitter synthesis, diuretic, protein/carb metabolism, RBC production, enhances magnesium absorption.
54
What are B6 deficiency symptoms?
Amnesia, convulsions, kidney stones, heart attacks.
55
Who is at risk of B6 deficiency?
Women using oral contraceptives, and those with kidney disorders.
56
What are sources of B6?
Meat, fish, poultry, eggs, potatoes, bananas, watermelon.
57
What happens with B6 toxicity (>200mg/day)?
Rare, but can damage sensory nerves.
58
What are the functions of B9?
Makes nucleic acids, RBCs, WBCs; prevents neural tube defects; lowers homocysteine.
59
What are symptoms of B9 deficiency?
Anemia, heart attacks, neural tube defects.
60
What are sources of B9?
Green leafy veg, broccoli, asparagus, citrus fruits, beets, beans, pasta, brown rice.
61
What is a risk of high B9 levels?
Can mask a B12 deficiency.
62
What are the functions of B12?
RBC production, acetylcholine & myelin synthesis, iron utilization, DNA replication.
63
What are B12 deficiency symptoms?
Anemia, neurological deficits: gait issues, memory loss, paresthesia, mood/personality changes.
64
What are sources of B12?
Red meat, shellfish, dairy, fortified cereals/milk.
65
Who is most at risk for B12 deficiency?
Vegans and vegetarians—only found in animal products. Supplementation may be needed.
66
What are the functions of Vitamin C?
Promotes collagen synthesis, tissue repair, iron absorption, antioxidant.
67
What are Vitamin C deficiency symptoms?
Scurvy, anemia, slow wound healing, gum/tooth issues, growth retardation.
68
What are sources of Vitamin C?
Citrus fruits, strawberries, tomatoes, cruciferous vegetables.
69
What are signs of Vitamin C toxicity?
Diarrhea, kidney stones, gout, rebound scurvy.
70
What are the functions of Biotin (Vitamin H)?
Fatty acid synthesis, blood sugar regulation, B-vitamin utilization, strengthens hair/nails.
71
What causes Biotin deficiency and what are the symptoms?
Rare—can happen with raw egg white overconsumption; symptoms: depression, muscular pain, dermatitis, fatigue.
72
What are sources of Biotin?
Egg yolk, fish, whole grains, soybeans.
73
What is the main difference between vitamins and minerals?
Vitamins are organic, minerals are inorganic.
74
How many minerals are essential to the body?
16 essential minerals (7 macrominerals and 9 microminerals).
75
Macrominerals (Need > _______ mg/day)
100 mg/day
76
What are the 7 macrominerals?
Calcium, magnesium, sodium, chloride, sulfur, phosphorus, and potassium.
77
What does calcium do?
Builds bones/teeth, blood clotting, nerve signaling, muscle contraction.
78
What are calcium deficiency symptoms?
Rickets, osteomalacia, osteoporosis, numbness, spasms, poor appetite, confusion.
79
What are calcium sources?
Dairy, nuts, beans, mussels, oysters, sardines.
80
Who should avoid calcium toxicity?
Those with hypercalcemia or hyperparathyroidism.
81
What does magnesium do?
Bone/protein formation, nervous/muscular function, ATP production, insulin secretion.
82
What are magnesium deficiency symptoms?
Mood changes, cramps, weakness, headaches.
83
What are sources of magnesium?
Green leafy veg, whole grains, nuts, beans.
84
What are toxicity risks with magnesium?
Can be dangerous for people with heart or kidney problems.
85
What does sodium help with?
Acid-base balance, water balance, nerve/muscle function.
86
What are symptoms of sodium deficiency?
Muscle cramps, loss of appetite.
87
What is the main source of sodium?
Table salt.
88
What does chloride help with?
Gastric juice formation, acid-base balance.
89
Chloride deficiency symptoms?
Muscle cramps, appetite loss.
90
Sources of chloride?
Seafood, milk, meat, eggs, table salt.
91
What is sulfur essential for?
Cartilage, hair, nails.
92
What are symptoms of sulfur deficiency?
Brittle hair and nails.
93
What are sulfur sources?
High protein foods.
94
What does phosphorus do?
Bone/teeth formation, metabolism, protein/ATP synthesis.
95
Phosphorus deficiency symptoms?
Weakness, bone demineralization, calcium loss.
96
Sources of phosphorus?
Dairy, meat, fish, legumes, nuts.
97
What is a risk of phosphorus toxicity?
Pulls calcium from bones (esp. in kidney disease or high-protein diets).
98
What are the functions of potassium?
Regulates water/blood pressure, nerve impulses, muscle contraction, metabolism.
99
What are symptoms of potassium deficiency?
Muscle spasms/weakness, connective tissue problems.
100
Potassium sources?
Meat, milk, bananas, oranges, beans, pumpkin, dates.
101
What is hyperkalemia and why is it dangerous?
Excess potassium; can cause heart rhythm issues, acidosis, and muscle weakness.
102
What are the 9 microminerals?
Iron, chromium, copper, iodine, fluoride, molybdenum, manganese, selenium, zinc.
103
What are the functions of proteins and amino acids?
Build muscle, skin, ligaments; transport nutrients; aid in wound healing; promote nitrogen balance.
104
What are good sources of protein?
Meat, eggs, dairy (milk, cheese, yogurt), legumes, nuts, seeds.

Nutrition (4 decks)

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