micronutrients

• water soluble vitamins

  b and c
• fat soluble vitamins

  a, d, e k
• minerals

  elements that remain intact during absorption, can't be synthesised
• major/macro minerals definition

  need to be consumed in amounts more than 1000mg per day, and at least 5g in the body
• major/macro minerals

  eg. calcium, sulphur, potassium
• trace mineral defintion

  needed in amounts less than 20mg a day and body contains less that 5g
• trace minerals

  eg. iron, zinc, copper
• mineral function

  regulate cell metabolism provides structure, maintanence
• how do minerals regulate cellular metabolism

  act as coenzymes and cofactors, are involved in catabolism
• how do minerals provide maintenence

  normal heart rhythm, muscle contraction, neural conduction, acid base balance and fluid balance
• EAR

  estimated average requirement for half the healthy individuals
• RDI

  average intake to meet nutrient requirements of 98% of individuals
• AI

  adequate intake assumed to be accurate
• UL

  upper level of intake likely to pose no adverse health effects
• why is it important to meet and not exceed dietary recommendations

  many micronutrients are not well absorbed, some cant be stored in body, some can reach toxic amounts
• bioavaliability

  degree to which a nutrient is absorbed and used in the body
• only 3-10% of micronutrients eaten are absorbed from small intestine into blood stream
• fat soluble vitamins are packaged and absorbed with other lipids, forms chylomicron
• water soluble vitamin absorption is carrier mediated
• b12 absorption requires gastric secretion of intrinsic factor
• minerals require protein carriers or transporters
• fat soluble vitamins are stored in liver and adipose tissue
• water soluble vitamins are excreted in urine
• vegetables are very high in phytochemicals
• B group vitamin function

  co enzymes in energy production and anabolism
• b group vitamin sources

  grains, dairy and meat
• b group deficiency

  redness of skin, swelling, confusion, memory loss
• micronutrients for blood health

  iron, folate, vitamin b 12
• folate

  involved in making thymine
• b12 job

  fatty acid synthesis and atp production
• folate sources

  vegetables and grains, requirements increase during pregnancy
• folate storage

  very short term in liver
• vitamin b sources

  meat, dairy, eggs
• vit b bioavaliability

  50%
• folate deficiency

  neural tube defects
• vitamin A types

  retinol, retinal, retinoic acid
• alcohol vit a

  retinol
• retinol structure

  ring with fatty acid tail
• aldehyde form of vit a

  retinal
• acidic form of vit a

  retinoic acid