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Semester 3: Micronutrients
Functions, deficiency symptoms, food sources and requirements of macrominerals
Functions Deficiency Symptoms Food Sources Requirements of Macrominerals
Functions of Macrominerals
Macrominerals play crucial roles in the body. Calcium is essential for bone health, muscle contraction, and nerve transmission. Phosphorus supports energy production and is vital for bone and teeth formation. Magnesium assists in over 300 biochemical reactions, including protein synthesis and muscle function. Sodium is key for fluid balance and cellular function. Potassium maintains normal cell function and nerve signaling.
Deficiency Symptoms of Macrominerals
Deficiency in these minerals can lead to various health issues. Calcium deficiency may cause osteoporosis and muscle cramps. Phosphorus deficiency can result in weak bones and fatigue. Magnesium deficiency may lead to muscle spasms, anxiety, and heart arrhythmias. Low sodium levels can cause hyponatremia, resulting in headaches, confusion, and seizures. Potassium deficiency may cause weakness, fatigue, muscle cramps, and heart palpitations.
Food Sources of Macrominerals
Calcium can be found in dairy products, leafy greens, and fortified foods. Phosphorus is abundant in meat, fish, dairy, and nuts. Magnesium sources include whole grains, nuts, seeds, legumes, and green leafy vegetables. Sodium is commonly obtained from table salt and processed foods. Potassium is found in fruits like bananas, oranges, and vegetables such as potatoes and spinach.
Requirements of Macrominerals
The recommended daily allowances vary by age, sex, and life stage. Adults generally need 1000 mg of calcium per day, increasing for women over 50 and men over 70. Phosphorus requirements are about 700 mg per day for adults. Magnesium needs range from 310 to 420 mg, depending on gender. Sodium intake should be limited to less than 2300 mg per day. Potassium intake recommendations are around 2500 to 3500 mg, depending on age and sex.
Micro minerals and trace minerals: functions, deficiency, toxicity and research
Micro minerals and trace minerals
Micro minerals, also known as trace minerals, are essential nutrients required in small amounts for various physiological functions in the body. These include iron, zinc, copper, manganese, iodine, selenium, fluoride, and chromium, among others.
Essential for the formation of hemoglobin and myoglobin, plays a role in energy production and metabolism.
Important for immune function, protein synthesis, wound healing, DNA synthesis, and cell division.
Aids in iron absorption and utilization, supports the immune system and is involved in energy production.
Involved in bone formation, blood sugar regulation, and metabolism of carbohydrates, amino acids, and cholesterol.
Crucial for the production of thyroid hormones, which regulate metabolism and growth.
Acts as an antioxidant, helps in thyroid hormone metabolism and immune function.
Leads to anemia, fatigue, and weakened immunity.
Can cause delayed wound healing, hair loss, and increased susceptibility to infections.
Deficiency is rare but can lead to anemia and bone abnormalities.
Deficiency may result in skeletal abnormalities, impaired glucose tolerance, and reproductive problems.
Causes goiter and thyroid dysfunction; severe deficiency can lead to intellectual disabilities.
Deficiency can lead to Keshan disease and compromised immune function.
Excess can lead to oxidative stress, liver damage, and conditions like hemochromatosis.
High levels can cause nausea, vomiting, loss of appetite, and interference with copper absorption.
Excess may cause liver damage and neurological issues.
Very high levels can affect the nervous system and lead to neurological disorders resembling Parkinson's disease.
Overconsumption can lead to hyperthyroidism and thyroiditis.
Toxicity may cause symptoms like hair loss, gastrointestinal distress, and neurological damage.
Recent studies have focused on the role of trace minerals in chronic diseases, their bioavailability from food sources, and the impact of soil mineral content on dietary intake. Ongoing research also aims to understand the interactions between various trace minerals and their cumulative effects on health.
Fat-soluble vitamins: functions, requirements, deficiency and toxicity
Fat-soluble vitamins
Overview
Fat-soluble vitamins include vitamins A, D, E, and K. These vitamins are soluble in fats and oils, and they are generally stored in the body's fatty tissues and liver.
Functions
Each fat-soluble vitamin plays distinct roles in the body. Vitamin A is essential for vision and immune function. Vitamin D aids in calcium absorption and bone health. Vitamin E acts as an antioxidant, protecting cells from damage. Vitamin K is crucial for blood clotting and bone metabolism.
Requirements
The daily requirements for fat-soluble vitamins vary. For adults, adequate intake is generally measured in micrograms (mcg) or international units (IU). Specific requirements include: Vitamin A: 900 mcg for men and 700 mcg for women; Vitamin D: 600 IU for adults; Vitamin E: 15 mg; Vitamin K: 120 mcg for men and 90 mcg for women.
Deficiency
Deficiency in fat-soluble vitamins can lead to various health issues. Vitamin A deficiency can result in vision problems and increased susceptibility to infections. Vitamin D deficiency may cause rickets in children and osteomalacia in adults. Lack of vitamin E can lead to neurological problems, while vitamin K deficiency may result in bleeding disorders.
Toxicity
Fat-soluble vitamins can accumulate in the body and lead to toxicity if consumed in excess. Symptoms vary: Vitamin A toxicity can cause liver damage and headaches; excessive Vitamin D can lead to hypercalcemia; high doses of Vitamin E may increase bleeding risk; and vitamin K toxicity is rare but can interfere with anticoagulant medications.
Water-soluble vitamins: functions, requirements, deficiency and toxicity
Water-soluble vitamins: functions, requirements, deficiency and toxicity
Overview of Water-soluble Vitamins
Water-soluble vitamins include vitamin C and the B-complex vitamins. They are essential for various metabolic processes and cannot be stored in the body, necessitating regular intake.
Functions of Water-soluble Vitamins
Vitamin C functions as an antioxidant and is crucial for collagen synthesis. B-complex vitamins have roles in energy metabolism, red blood cell formation, and neuroprotection.
Requirements for Water-soluble Vitamins
Daily requirements vary; for example, adults typically need about 90 mg of vitamin C, while B vitamins (such as B1, B2, B3, etc.) have different recommended amounts, depending on factors such as age, sex, and life stage.
Deficiency of Water-soluble Vitamins
Deficiencies can lead to various health issues. For instance, deficiency of vitamin C results in scurvy, while a lack of B1 (thiamine) can cause beriberi. Symptomatology varies by vitamin.
Toxicity of Water-soluble Vitamins
Water-soluble vitamins have a lower potential for toxicity due to their excretion through urine. However, excessive supplementation can still cause adverse effects, such as nerve damage from excessive B6.
Recent concepts including immuno-nutrients, antioxidants and anti-nutrients
Recent concepts in micronutrients including immuno-nutrients, antioxidants, and anti-nutrients
Immuno-nutrients
Immuno-nutrients are nutrients that support the immune system's function. These include vitamins A, C, D, and E, as well as minerals like zinc and selenium. They play critical roles in the regulation of immune responses, enhancing the production and activity of immune cells. A diet rich in fruits, vegetables, and whole foods can provide these essential nutrients.
Antioxidants
Antioxidants are compounds that protect the body from oxidative stress caused by free radicals. They help neutralize harmful molecules, reducing the risk of chronic diseases. Vitamins C and E, beta-carotene, and flavonoids are common antioxidants found in fruits, vegetables, and nuts. Understanding the balance of antioxidants in the diet is essential for maintaining overall health.
Anti-nutrients
Anti-nutrients are naturally occurring compounds in foods that can inhibit the absorption of certain nutrients. Examples include phytates, oxalates, and lectins. While they may reduce nutrient bioavailability, many anti-nutrients also possess health benefits, such as antioxidant properties or gut health promotion. Cooking methods and food combinations can help mitigate their effects, allowing for better nutrient absorption.
