Micronutrients - Vitamins and Minerals
About this set
Created by:
kmpelzel on April 17, 2012
Classes:
Contemporary Issues in Nutrition (Personal), Contemporary Issues in Nutrition
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71 terms
Terms | Definitions |
|---|---|
 Vitamins | Potent, essential compounds that perform various bodily functions that promote growth and reproduction in addition to maintenance of health |
| Organic | Carbon-containing |
| Which are organic: vitamins or minerals? | Vitamins |
| How many calories do vitamins and minerals provide? | 0 |
| Water-soluble vitamins | B vitamins, vitamins, C |
| Fat-soluble vitamins | A, D, E, and K vitamins |
| Body excretes excess of these vitamins | Water-soluble |
| How often should water-soluble vitamins be consumed? | Daily |
| 3 strategies to maintain water-soluble vitamins in foods | Refrigerate fruits and vegetables Store cut produce in airtight wrappers Cook short periods of time with a small amount of water |
| Function of folate in the body | Coenzyme for the synthesis of DNA and formation of red blood cells |
| Folate deficiency causes ______. | Anemia |
| Anemia | Blood is unable to deliver oxygen to the cells of the body |
| Importance of folate during pregnancy | Helps prevent neural tube defects |
| Spina bifida | Incomplete closing of bony casing around the spinal cord - leads to partial paralysis |
| Anencephaly | Major parts of the human brain are missing |
| Food sources of folate | Fresh green, leafy vegetables, legumes, and seeds |
| Adult DRI for folate | 400 mcg |
| Functions of vitamin B12 | Important in the protection of nerve fibers Works closely with folate to produce red blood cells |
| High levels of folate mask ________. | B12 deficiency |
| Where is vitamin B12 found? | Milk, meat, cheese and eggs |
| Who is at risk for vitamin B12 deficiency? | Vegetarians People who lack intrinsic factor Elderly - atrophic gastritis (inability to produce stomach acid) |
| Low intakes of folate, B12, and B6 are linked to increased risk of heart disease because of increased _______. | Homocysteine |
| Homocysteine | Chemical that is toxic to the blood vessels of the heart |
| Effects of homocysteine | Increases blood clot formation Increases damage to arterial walls May be toxic for brain tissue and impair cognitive ability |
| Functions of vitamin C | Production of collagen Antioxidant |
| Antioxidant | Prevents damage to the body as a result of chemical reactions that involve the use of oxygen |
| Free radical | Highly toxic compounds created as a result of chemical reactions that involve oxygen |
| Food sources of vitamin C | Oranges, citrus fruits, broccoli, cantaloupe, strawberries |
| Where are fat-soluble vitamins stored in the body? | Liver and body fats |
| Functions of vitamin A | Maintain epithelial issues Production of sperm, normal development of fetuses, immune response, hearing, taste, and growth |
| Deficiency leads to ___________. | Night blindness |
| Toxicity risk is high with vitamin A or Beta-carotene supplements? | Vitamin A |
| Beta-carotene | Orange colored pigment found in plants that converts to vitamin A |
| Carotenoids | Pigments found in foods that have antioxidant properties |
| Sources of vitamin A and Beta-carotene | Bright green, yellow, orange and red fruits and vegetables Milk, cheese, butter, eggs, & liver |
| Functions of Vitamin D | Major role in bone-making and bone-maintenance Assists in absorption of dietary calcium Makes calcium and phosphorus available in the blood to be deposited as the bones harden |
| Process of vitamin D activation | Liver uses cholesterol to make a vitamin D precursor → converted to vitamin D by sun → altered by liver and kidneys to "active" form of vitamin D |
| Food sources of vitamin D | Eggs, liver, fish, milk |
| Osteomalacia | Occurs in adults Bones become soft, porous, weak Bowed legs and curved spine |
| Rickets | Bone softening in children |
| Major minerals | An essential nutrient found in the human body in amounts greater than 5 grams - needed in large amounts in diet |
| Trace minerals | An essential nutrient found in the human body in amounts less than 5 grams - needed in smaller amounts in diet |
| Most abundant mineral in the body | Calcium |
| Osteoporosis | Calcium deficit during the growing years and during adulthood contributes to gradual bone loss |
| Increased protein in the diet leads to excretion of _______. | Calcium |
| Food sources of calcium | Milk and milk products, green vegetables, few fish & shellfish (best absorbed from milk - contains vitamin D and lactose which help) |
| Functions of phosphorus | 85% bound with calcium in bone and teeth Part of DNA and RNA (genetic code material) Many enzymes and the B vitamins become active only when a phosphate group is attached |
| Food sources of phosphorus | Animal protein (cheese, meats, milk) and carbonated beverages, but present in virtually all foods |
| Higher intakes of phosphorus interfere with _________ absorption. | Calcium |
| Function of iron | Body's oxygen carrier when bound to hemoglobin |
| Sources of iron | Meats, poultry and fish are the best sources Processed grains (enriched) Absorbed using iron cookware |
| Types of iron | Heme vs. Non-heme |
| Type of iron more readily abosrbed | Heme |
| Vitamin that promotes iron absorption | Vitamin C |
| What interferes with iron absorption? | Tannins, found in tea and coffee |
| Function of iodine | Part of thyroid hormones - regulate body temperature, metabolic rate, reproduction, and growth |
| Cretinism | Severe mental and physical retardation of an infant caused by iodine deficiency during pregnancy |
| Goiter | Enlargement of the thyroid gland caused by iodine deficiency |
| Phytochemicals | Nonnutritive substances found in plants that possess health-protective benefits |
| Functions of phytochemicals | Act as antioxidants Decrease blood pressure and cholesterol Prevent cataracts Slowing or reversing certain cancers Decrease osteoporosis |
| Where is lycopene found? | Tomatoes, and tomato products |
| Function of lycopene | May help reduce risk of prostate and other cancers |
| Function of tannins | Act as antioxidants May inhibit enzymes that activate carcinogens |
| Vitamins/Minerals found in vegetables | Potassium Folate Vitamin A, E, C |
| Vitamins/Minerals found in fruits | Potassium Vitamin C Folate |
| Grains are important sources of: | B vitamins: thiamin, riboflavin, niacin, and folate Iron Magnesium Selenium |
| Dairy products are important sources of: | Calcium Potassium Vitamin D Riboflavin |
| Protein foods are good sources of: | B vitamins - niacin, thiamin, riboflavin, B6 Vitamin E Iron Zinc Magnesium |
| Oils are the major source of ________ in American diets. | Vitamin E |
| Functional foods | Foods that provide additional physiological and psychological benefit beyond that of meeting basic nutritional needs |
| Major micronutrient deficiencies around the world | Iodine Vitamin A Iron |
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