Micronutrients
What is a micronutrient?
Nutrients (vitamins and minerals) that are required in the diet in very small amounts
What is a water soluble vitamin?
A vitamin that dissolves in water. Water soluble vitamins include the B vitamins and vitamin C. Most are not stored in the body and any amounts not used are excreted through the urine. Therefore, they must be replenished regularly.
What is a fat soluble vitamin?
These vitamins dissolve in fat. Excess is stored in the body for future use (in the liver and fat tissue).
This is a nutrient to get more of. It is essential for adequate bone/tooth formation and maintenance and is also involved in blood clotting, hormone secretion, muscle contraction, and nervous system function.
Calcium
Good sources include dairy products, fortified orange juice, fortified plant-based beverages, canned seafood with bones (e.g. salmon and sardines), dark green vegetables, and fortified ready-to-eat cereals
How can micronutrient deficiencies be prevented?
Deficiencies are preventable through consuming a well-rounded diet, as well as food fortification and/or supplementation as needed.
Vary your intake of different foods and incorporate a wide range of foods into your diet.
Use the Nutrition Facts label as a helpful tool for choosing foods rich in micronutrients.
Many Americans do not get the recommended amounts of these 4 micronutrients.
Calcium, iron, potassium, and vitamin D
This is the only B vitamin that is stored in the body, and it is only found in animal products.
Vitamin B12
Name the four fat soluble vitamins
Vitamins A, D, E, and K
Nutrient to get less of. It is required in relatively small amounts (unless sweating excessively).
Sodium
Sources include include table salt, cheese, cold cuts and cured meats, soups, processed snack foods, frozen items, ready-to-eat foods, fast-food, and sports drinks
A variety of foods from these food groups should be regularly included into the diet to aid in meeting micronutrient requirements.
Regularly include whole grains, fruits, vegetables, legumes, lean protein, and healthy fats
This is the average amount of a nutrient that a healthy person should get each day. It meets the nutrient requirements of 97-98% of healthy people.
Recommended Dietary Allowance (RDA)
What are the two most common vitamin deficiencies related to alcohol abuse?
Thiamin (B1) and folate (B9)
What fat soluble vitamin is involved in vision?
Vitamin A
This is a nutrient to get more of. It is important for many body processes such as heart function, muscle contraction, nervous system function, fluid balance, blood pressure regulation, and carbohydrate metabolism.
Potassium
Good sources include dairy products, beans, potatoes, spinach, broccoli, bananas, cantaloupe, apricots, raisins, stewed prunes, orange, pomegranate, and prune juices, tomato products, seafood, and nuts
The Nutrition Facts label shows the amount and the % Daily Value per serving for these 4 micronutrients
Calcium, iron, potassium, and vitamin D.
Food manufacturers may voluntarily list the amount and % Daily Value for other vitamins and minerals, but they are required to list any vitamins and minerals that are added to the food.
Why may micronutrient deficiencies occur due to alcohol abuse?
Reduced intake, as well as alterations and impairments in absorption, excretion, storage, and utilization.
What are three functions of water soluble vitamins?
Water soluble vitamins are involved in energy production, help prevent cell damage, and are needed to form red blood cells.
Name a function, as well as a source of, vitamin D.
Vitamin D helps with calcium absorption → Important for optimal bone growth/health. It is also involved in muscle and nervous system function, the immune response, blood pressure regulation, and hormone production.
Good sources include fortified dairy products, fortified orange juice, fortified plant-based beverages, fish/fish oil, eggs, mushrooms, pork, and fortified ready-to-eat cereals. It is also produced by the body when skin is exposed to sunlight.
This is critical for the formation of red blood cells and deficiency is a leading cause of anemia (reduced oxygen flow to the body’s organs, possibly resulting in fatigue, weakness, dizziness, and shortness of breath).
Iron
Good sources include meat, seafood, eggs, soy products, beans and peas, nuts and seeds, dried fruits, dark green vegetables, and whole grain, enriched, and fortified breads, cereals, pasta, and rice
When looking at the Nutrition Facts label, ___ % daily value or less per serving is considered low.
5%
What is the difference between a vitamin and a mineral?
Vitamins are naturally present in many plant and animal products.
Minerals are found naturally in soil and water. They are absorbed by plants, which are then eaten by people and/or other animals.
Thiamin deficiency can result in this.
Thiamin is involved in the conversion of food into energy, as well as nervous system function. Thiamin deficiency can result in Wernicke encephalopathy --> Confusion, drowsiness, involuntary eye movements, partial paralysis of the eye muscles, loss of balance, tremors, agitation, decreased body temperature, orthostatic hypotension, and fainting.
This vitamin is involved in blood clotting. Someone who is taking a blood thinner will need to make sure their intake of this vitamin is consistent on a day to day basis.
Vitamin K
Good sources include dark, leafy green vegetables.
What is the difference between a micromineral and a trace mineral?
Trace minerals are required in smaller amounts than microminerals and include copper, iron, manganese, selenium, and zinc.
Microminerals are required in larger amounts than trace minerals and include common minerals such as calcium, magnesium, phosphorus, potassium, and sodium.
When looking at the Nutrition Facts label, ___ % daily value or more per serving is considered high.
20%