Micronutrients Flashcards

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Questions and Answers

What are vitamins?

Organic molecules essential for human survival.

In what two forms do vitamins exist?

Gaseous form

Solid form

Water form (correct)

Fat soluble form (correct)

How are vitamins classified?

On how they dissolve in different compounds.

What are the two classifications of vitamins?

Fat soluble Signup and view all the answers

Give examples of water soluble vitamins.

B vitamins, Choline, Vitamin C. Signup and view all the answers

Give characteristics of water soluble vitamins.

Easily transported in blood, excess is excreted in urine. Signup and view all the answers

What is vitamin C also known as?

Ascorbic acid or ascorbate. Signup and view all the answers

What are the functions of vitamin C?

Collagen synthesis, immune function, antioxidant. Signup and view all the answers

What are signs of vitamin C deficiency?

Swollen gums, fatigue, scurvy. Signup and view all the answers

What are signs of vitamin C toxicity?

Kidney stones, nausea and diarrhea, UL = 2000mg. Signup and view all the answers

Give examples of fat soluble vitamins and their functions.

Vitamin A (bone growth), Vitamin D, E (antioxidant), Vitamin K (blood clotting factors). Signup and view all the answers

What is vitamin D also known as?

Sunshine vitamin. Signup and view all the answers

Give the two functions of vitamin D.

Controls blood calcium levels, bone growth/development. Signup and view all the answers

What are the vitamin D RDA's for men and women?

AI (19-50 yo) = 5 ug, AI (51-70 yo) = 10ug, AI (70+ yo) = 15ug. Signup and view all the answers

What are signs of vitamin D deficiency?

Rickets, osteoporosis. Signup and view all the answers

What are symptoms of vitamin D toxicity?

Hypercalcemia, muscle weakness, heart arrhythmias, kidney stones, UL = 50ug. Signup and view all the answers

What are minerals?

Inorganic molecules essential for human survival. Signup and view all the answers

What are characteristics of minerals?

No caloric value, not degraded by cooking or digestion. Signup and view all the answers

What are minerals classified on?

How much the body needs. Signup and view all the answers

What are the two classifications of minerals?

Major Signup and view all the answers

What classifies a mineral as major?

Body requires >100mg. Signup and view all the answers

Give examples of minerals.

Sodium, potassium, calcium. Signup and view all the answers

What classifies a mineral as trace?

Body requires less than 100mg. Signup and view all the answers

Give examples of trace minerals.

Iron, zinc, chromium. Signup and view all the answers

Give the two functions of iron.

Oxygen transportation and utilization, component of hemoglobin and myoglobin. Signup and view all the answers

What are the iron RDA's for males and females?

Females aged 19-50 = 18mg, all others = 8mg. Signup and view all the answers

Why are athletes at increased risk of iron deficiency?

Low dietary intake (vegetarians), increased demand for hemoglobin and myoglobin due to their sport, increased loss through sweat, mechanical hemolysis. Signup and view all the answers

What are the signs of iron deficiency?

Anemia, fatigue. Signup and view all the answers

What are symptoms of iron toxicity?

Nausea, diarrhea, hemochromatosis, UL = 45mg. Signup and view all the answers

Study Notes

Vitamins Overview

Essential organic molecules crucial for human survival.
Exist in two forms: water soluble and fat soluble.

Classification of Vitamins

Classified based on solubility in different compounds.
Two main types:
- Fat soluble
- Water soluble

Water Soluble Vitamins

Examples include B vitamins, choline, and vitamin C.
Characteristics:
- Easily transported in blood.
- Excess amounts are excreted in urine.

Vitamin C

Also known as ascorbic acid.
Functions:
- Collagen synthesis, vital for skin and connective tissues.
- Supports immune function.
- Acts as an antioxidant.
Deficiency signs:
- Swollen gums, fatigue, and scurvy.
Toxicity signs:
- Kidney stones, nausea, diarrhea.
- Upper limit (UL) set at 2000 mg.

Fat Soluble Vitamins

Examples include vitamin A (bone growth), vitamin D (calcium control and bone growth), vitamin E (antioxidant), and vitamin K (blood clotting).
Vitamin D is also referred to as the "sunshine vitamin."
RDA for vitamin D:
- AI for 19-50 years: 5 µg
- AI for 51-70 years: 10 µg
- AI for 70+ years: 15 µg
Deficiency symptoms:
- Rickets in children and osteoporosis in adults.
Toxicity symptoms:
- Hypercalcemia, muscle weakness, heart arrhythmias, kidney stones.
- UL set at 50 µg.

Minerals Overview

Inorganic molecules essential for human survival.
Characteristics:
- No caloric value.
- Not degraded by cooking or digestion.

Classification of Minerals

Classified based on the body's requirement:
- Major minerals: Required in amounts greater than 100 mg.
- Trace (minor) minerals: Required in amounts less than 100 mg.
Examples of major minerals include sodium, potassium, and calcium.
Examples of trace minerals include iron, zinc, and chromium.

Iron

Functions:
- Oxygen transportation and utilization.
- Key component of hemoglobin and myoglobin.
RDA for iron:
- Females aged 19-50: 18 mg.
- All others: 8 mg.
Athletes are at increased risk of iron deficiency due to:
- Low dietary intake, especially among vegetarians.
- Increased demand for hemoglobin and myoglobin.
- Increased loss through sweat and mechanical hemolysis from exercise.
Signs of iron deficiency:
- Anemia (low iron levels in blood) and fatigue.
Symptoms of iron toxicity:
- Nausea, diarrhea, and potential hemochromatosis (iron deposition in tissues).
- UL set at 45 mg.

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Description

Test your knowledge of micronutrients with these flashcards. This quiz will help you understand the definitions and classifications of vitamins, their forms, and their importance in human health. Perfect for students studying nutrition or health sciences.