Micronutrients

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Micronutrients

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1. Vitamins and minerals
2. Do not provide energy
3. Needed in small quantities
4. Deficiencies and excesses of them can affect health

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Vitamins

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1. Organic substances
2. Manufactures by photosynthesis
3. No particular chemical structure in common
4. Provitamins are inactive precursors to vitamins

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Classification of Vitamins

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1. Fat-soluble: ADEK
2. Water Soluble: C and B

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Fat-soluble vitamins

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1. Dissolve and stored in fat
2. Dietary lipids are a source
3. Should no consume in excess
4. Not excreted easily from the body

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Water-soluble Vitamins

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1. Act as coenzymes
2. Disperse rapidly in body fluid
3. Excess intake is voided in the urine
4. Marginal deficiencies could develop within 4 weeks

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Roles of Vitamins

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1. Serve as essential links and regulators in numerous metabolic reactions that release energy load
2. Regulate metabolism
3. Control process of tissue synthesis
4. Protect cells’ plasma membrane

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K

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1. Blood Clotting

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A

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1. Eye Function
2. Teeth
3. Skin
4. Hormone Formation
5. Reproduction
6. Neuromuscular Function
7. Bones

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D

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1. Teeth
2. Bone

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C

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1. Teeth
2. Skin
3. Blood Formation
4. Bones

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B6

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1. Skin
2. Hormone Formation
3. Neuromuscular Function
4. Energy Release
5. Blood Formation

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Niacin

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1. Skin
2. Neuromuscular Function
3. Energy Release

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Riboflavin

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1. Skin
2. Reproduction
3. Energy Release

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Pantothenic Acid

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1. Skin
2. Hormone Formation
3. Neuromuscular Function
4. Energy Release

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E

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1. Blood Cells

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Norepinephrine

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1. Hormone Formation

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Thyroxine

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1. Hormone Formation

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Thiamine

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1. Neuromuscular Function
2. Energy Release

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B12

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1. Neuromuscular Function
2. Blood Formation

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Folate

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1. Blood formation

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Dietary Reference Intakes

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1. Provide a comprehensive approach to nutritional recommendations for individuals
2. Umbrella term(RDI, EAR, AI,UL)

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Recommended Dietary Allowance

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1. The average daily nutrient intake level sufficient to meet the requirement of nearly 97-98% of healthy individuals in a particular life stage and gender group

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Estimated Average Requirement

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1. Average level of daily nutrient intake to meet the requirement of ½ of the health individuals in a particular life and gender group

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Adequate Intake

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1. Provides an assumed adequate nutritional goal when no RDA exists

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Tolerable Upper Intake Level

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1. The highest average daily intake level likely to pose no risk of adverse health effects to almost all individuals in a specific gender and life stage group

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Free radical

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1. One unpaired electron
2. Causes cell damage by oxidative stress

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Which vitamin serves as an important protective role?

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• A,C,E, and B-carotene

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Homocysteine

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 All individuals produce homocysteine.
 It normally converts to other nondamaging amino acids.
 Three B vitamins, folate, B6, and B12, facilitate the conversion.
 If the conversion slows due to vitamin deficiency, homocysteine levels increase and promote cholesterol’s damaging effects on the arterial lumen.

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Minerals

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• 22
• 7 major
• 14 minor or trace

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Roles of Minerals

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 Provide structure in the formation of bones and teeth
 Help to maintain normal heart rhythm, muscle contractility, neural conductivity, and acid–base balance
 Regulate metabolism by becoming constituents of enzymes and hormones that modulate cellular activity

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What factors affect bioavailability?

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• Type of food
• Mineral–mineral interaction
• Vitamin–mineral interaction
• Fiber–mineral interaction

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Osteoporosis

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• Loss of bone density
• Halfway condition is osteopenia
• Prevented by adequate Ca intake, regular weight-bearing exercises, or resistance training

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Risk Factors of Osteoporosis

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• Advanced age
• White/Asian women
• Underweight
• Anorexic or Bulimia
• Sedentary lifestyle
• Postmenopause
• Low testosterone
• High protein
• Excess Na
• Smoking
• Excessive Alc
• Abnormal absence in meno cycle
• Ca deficiency
• Family history
• High caffeine in take
• Vit D Deficiency

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6 principles of Promoting Bone Health

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• Specificity
• Overload
• Initial values
• Diminishing returns
• More not necessarily better
• Reversibility

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Female Triad

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• The Triad usually begins with disordered eating and leads to amenorrhea and then osteoporosis.
• These women often show advanced bone loss at an early age.
• Restoration of normal menstruation does not totally restore bone mass.

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Treatment of Athletic Amenorrhea

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• Reduce training level by 10–20%
• Gradually increase total energy intake
• Increase body weight by 2–3%
• Maintain daily calcium intake at 1500 mg

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Phosphates

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 Combines with calcium to form hydroxyapatite and calcium phosphate
 An essential component of AMP, PCr, and ATP
 Combines with lipids to form phospholipids, part of the cell membrane
 Phosphate enzymes regulate cellular metabolism
 Participates in buffering acid end products of energy metabolism

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Magnesium

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 Helps to regulate metabolism
 Vital role in glucose metabolism
 Participates as a cofactor in the breakdown of glucose, fatty acids, and amino acids during energy metabolism
 Affects the synthesis of lipids and proteins
 Allows the neurologic system to function properly

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Iron

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 Most of the iron in the body is combined with hemoglobin in the red blood cells.
 Iron is a structural component of myoglobin and the cytochromes.
 Some iron does not combine in functionally active compounds and exists as hemosiderin and ferritin stored in the liver, spleen, and bone marrow.

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Iron Deficiency

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• Called Anemia
• Causes sluggishness, loss of appetite, and decreased ability to sustain even mild activity
• Effects aerobic exercise performance and the ability to perform heavy training

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Iron Sources

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• Nonheme mainly in plants
• Heme found in animal products

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What helps with the absorption of nonheme iron?

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• Vit c and moderate physical activity

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Sports anemia

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• Caused by intense training
• Hemoglobin becomes diluted b/c of an increase in plasma vol

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Electrolytes

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• Na, K, Cl
• Establish the proper electrical gradient across cell membranes
• Modulate fluid exchange within the body's fluid compartments
• Regulate the acid and base qualities of body fluids

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What are the dietary approaches to stop hypertension?

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• DASH

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Functions of Body Water

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 Provides structure and form to the body
 Regulates temperature
 Provides a medium for substances to interact chemically
 Transports oxygen and nutrients