MICRONUTRIENT
Micronutrients are one of the major groups of nutrients body needs.
Vitamins & Minerals
small amounts
essential component to good health
toxicities/deficiencies can have detrimental effects
eat balance diet with variety to ensure adequate intake
supplements usually lead to toxicities
Vitamins
small but essential organic molecules
enable use of other ingested nutrients
act as catalyst & cofactors in chemical reactions
classification
fat soluble: stored, can reach toxic accumulations
water soluble: excrete, toxicity difficult to reach
easily absorbed & easily excreted
toxicity will result in the excess being eliminated in urine
dissolve quickly in water. overcooked fruits & vege in water will result in vitamin lost to water
vitamin C
helps the enzymes involve in formation & maintenance for collagen
act as antioxidant
helps with iron absorption
source: citrus fruits, dark green vege, strawberries, peppers
B-complex vitamins
B vitamins act as coenzymes
coenzymes are vital part of ezymes, vitamins needed enzyme to work properly
transform carbo, protein, fats to ATP
Energy Metabolism
Blood formation
B1 = Thiamin
B2 = Riboflavin
B3 = Niacin
B5 = Pantothemic Acid
B6 = Pyridoxine
B7 = Biotin
B9 = Folate
B12 = Cobalamin
Exercise may increase the need for B vitamin (B1, B2 & B6) by 1-2 times the current RNI (recommended nutrient intake)
B-complex vitamin
Thiamin (B1) - Cofactor for enzymes involved in the metabolism of CHO, protein & fat ;
• Male: 1.2mg/day
• Female: 1.1mg/day
Beef, liver, nuts, egg, legume;
Beri-beri
Riboflavin (B2) - Involved with the metabolism of glucose, FA, glycerol ;
• Male: 1.3mg/day
• Female: 1.1mg/day
fish, meat, poultry, egg, dairy product;
Lesions around mouth
General dermatitis
Normocytic anemia
Niacin (B3) - Precursor for coenzymes involved in energy production
; NAD & NADP
• Male: 16NE/day
• Female: 14NE/day
liver, tuna, anchovies
Pellagra (4D), Diarrhea, Dementia, Dermatitis, Death
Pyridoxine (B6) - Major role in metabolic pathway required during exercise; Required in the metabolism of protein & released of glucose from stored muscle;
• 1.3mg/day (both men & women)
poultry, egg, legume, nut, seed, soy products;
Weakness, Dermatitis, Depression
Pantothenic Acid (B5) - Involved in energy producing metabolic pathways;
• AI: 5mg/day (me & women)
whole grain, nut, avocado, organ meat, egg yolk;
Fatigue, Depression, Muscle cramps
Biotin (B7) - Involved in metabolism of glucose, fat & protein;
• AI: 30mg/day (men & women);
liver, egg yolk, meat, nut, seed
Hair loss, Muscle aches, Dry, flaky skin
fat- soluble vitamins
vitamin A,D,E,K
stored in at tissue when excess
A&D easy to develop toxicity
Vitamin A - perception of light at retina; maintenance of healthy, clear cornea ; liver, fish oil, milk, milk products & bright orange fruits & vege (precursor beta-carotene)
Vitamin D - raises blood calcium levels contributing to bone formation & maintenance; body can synthesize all vitamin D it needs from sunlight; sunlight, fortified milk, eggs, liver
Vitamin E (store in muscle and fat) - antioxidant, protecting polyunsaturated fats, cells and cell membranes; Polyunsaturated plant oils, green leafy vege, whole grain poducts
Vitamin K - helps synthesize proteins that help clot the blood; intestinal bacteria synthesize vitamin K; Green leafy vege, soybeans, vege oils
Antioxidants
form from vitamins
aid in preserving healthy cells
free radicals formed when body breaks down fats/ uses oxygen
antioxidants react with free radicals to decrease their negative effects( take place of substance that would be oxidized)
vitamin E, C, beta carotene(vit A)
FREE RADICAL DAMAGE CELL MEMBRANES & MUTATE GENES
Minerals
inorganic(no carbon atoms) substances needed for cellular function
necessary for
structural elements ( teeth, hormones, muscle)
regulation of body functions( muscle contraction, blood clotting, heart function)
aid in growth & maintenance of body tissue
catalytic action in energy release
14/92 are essential to body function
major minerals (macrominerals); req >100mg/day; calcium, phosphorus, potassium, sulfur, sodium, chloride & magnesium
trace minerals (microminerals); req <100mg/day; Iron, manganese, zinc, selenium, copper, iodide & chromium