MACRONUTRIENTS & MICRONUTRIENTS

Vocabulary flashcards covering macronutrients, micronutrients, vitamins and minerals, their roles, sources, and common deficiencies or excesses from the lecture notes.

Macronutrients

Nutrients required in large amounts; provide energy and support body structures (carbohydrates, proteins, fats).

Calories

Unit of energy provided by food; energy content mainly from macronutrients.

Kilocalorie (kcal)

Unit of energy used in nutrition; commonly used to describe energy content of foods.

Metabolism

Process by which the body converts food into energy.

Carbohydrates

Main source of energy; 4 kcal per gram; includes monosaccharides, disaccharides, and polysaccharides.

Monosaccharides

Simple sugars such as glucose, fructose, and galactose.

Disaccharides

Double sugars such as sucrose, lactose, and maltose.

Polysaccharides

Complex carbohydrates such as starches, dextrins, cellulose, pectins, and glycogen.

Proteins

Primary role in tissue building/repair, enzymes, hormones, and immune function; 4 kcal per gram; amino acids: essential vs non‑essential.

Essential amino acids

Amino acids that must be obtained from the diet.

Non‑essential amino acids

Amino acids synthesized by the body.

Fats (Lipids)

Energy source and storage; provide insulation and protection of organs; aid absorption of fat‑soluble vitamins; 9 kcal per gram.

Saturated fats

Fats from animal sources; solid at room temperature.

Unsaturated fats

Fats from plant sources; liquid at room temperature.

Trans fats

Processed fats; generally advised to be avoided due to health risks.

Micronutrients

Vitamins and minerals required in small amounts but essential for body functions.

Vitamins

Organic compounds needed in small amounts; do not provide calories but enable energy use from macronutrients; fat‑Soluble and Water‑Soluble groups.

Fat‑soluble vitamins

Dissolve in fats/oils; stored in liver and fatty tissues.

Water‑soluble vitamins

Dissolve in water; not stored; excess excreted in urine (B‑complex and vitamin C).

Vitamin A (Retinol)

Functions: vision (night), immune function, skin health; sources include liver and certain vegetables; deficiency: night blindness; toxicity: liver damage and birth defects.

Vitamin D (Calciferol)

Functions: calcium and phosphorus absorption; bone health; sources: sunlight, fortified foods; deficiency: rickets and osteomalacia; toxicity: hypercalcemia and kidney damage.

Vitamin E (Tocopherol)

Functions: antioxidant; immune support; sources: nuts, seeds, oils; deficiency rare; toxicity: increased bleeding risk.

Vitamin K

Functions: blood clotting and bone metabolism; sources: leafy greens and gut bacteria; deficiency: excessive bleeding; note on anticoagulants.

Vitamin C (Ascorbic Acid)

Functions: antioxidant; collagen formation; enhances iron absorption; sources: citrus fruits; deficiency: scurvy; toxicity: diarrhea at high doses.

B‑complex vitamins

Group of water‑soluble vitamins involved in energy production and metabolism (B1, B2, B3, B5, B6, B7, B9, B12).

Vitamin B1 (Thiamine)

Helps convert carbohydrates to energy; supports nerves and muscles; sources include whole grains and pork; deficiency: beriberi and Wernicke‑Korsakoff syndrome.

Beriberi

Disease caused by thiamine (B1) deficiency; affects nervous and cardiovascular systems.

Vitamin B2 (Riboflavin)

Functions: energy production, growth, red blood cell production; sources: dairy, greens; deficiency: cracks at mouth corners, sore throat, light sensitivity.

Vitamin B3 (Niacin)

Functions: energy production; supports skin, digestive, nervous systems; deficiency: pellagra (dermatitis, diarrhea, dementia); excess: flushing and liver damage.

Vitamin B5 (Pantothenic Acid)

Functions: energy production; makes hormones and neurotransmitters; sources: widespread in foods; deficiency: rare (fatigue, numbness, cramps).

Vitamin B6 (Pyridoxine)

Functions: protein/amino acid metabolism, neurotransmitter synthesis, hemoglobin production; deficiency: anemia and confusion; excess: nerve damage.

Vitamin B7 (Biotin)

Functions: metabolism of fats, carbs, and proteins; supports hair, skin, nails; deficiency: rare (hair thinning, rash).

Vitamin B9 (Folate/Folic acid)

Functions: DNA synthesis/repair, RBC production; crucial in early pregnancy to prevent neural tube defects; deficiency: megaloblastic anemia.

Vitamin B12 (Cobalamin)

Functions: RBC production, nerve function, DNA synthesis; sources: animal products; deficiency: pernicious anemia; common in vegans/elderly.

Vitamins: Fat‑soluble vs Water‑soluble

Fat‑soluble vitamins (A, D, E, K) are stored in fat tissues; water‑soluble (B‑complex and C) are not stored and must be consumed regularly.

Minerals

Inorganic elements needed to build bones/teeth, regulate body processes, and maintain fluid balance; minerals are stable and not destroyed by heat.

Macrominerals (Major minerals)

Needed in amounts >100 mg/day; examples: calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur.

Microminerals (Trace minerals)

Needed in amounts <100 mg/day; examples: iron, zinc, copper, iodine, selenium, chromium, manganese, fluoride.

Calcium

Most abundant mineral; ~99% in bones/teeth; vitamin D essential for absorption; functions include bones/teeth, muscle contraction, blood clotting, nerve transmission; sources: dairy, greens; deficiency: osteoporosis; excess: kidney stones.

Phosphorus

Bone and teeth structure; energy metabolism (ATP); part of DNA/RNA; sources: meat, dairy, nuts; deficiency rare.

Magnesium

Functions: muscle/nerve function, bone health, enzyme activation; sources: nuts, whole grains, greens; deficiency: cramps, irregular heartbeat.

Sodium

Maintains fluid balance, nerve impulses, and muscle contraction; sources: table salt and processed foods; deficiency: hyponatremia; excess: high blood pressure.

Potassium

Maintains fluid/electrolyte balance; supports muscle and nerve function; heart rhythm; sources: bananas, oranges, potatoes, greens; deficiency: hypokalemia; excess: hyperkalemia.

Chloride

Maintains fluid and acid‑base balance; component of stomach acid (HCl); sources: table salt, seaweed, celery; deficiency: rare.

Sulfur

Part of amino acids and proteins; aids in detoxification; sources: protein‑rich foods; deficiency: rare.

Iron

Part of hemoglobin/myoglobin; sources: red meat, beans, greens; deficiency: anemia; excess: hemochromatosis (iron overload).

Zinc

Supports immunity, wound healing, growth and reproduction; sources: meat, shellfish, legumes; deficiency: delayed wound healing, hair loss, impaired taste.

Iodine

Needed for thyroid hormone production; sources: iodized salt, seafood; deficiency: goiter.

Selenium

Antioxidant (works with vitamin E); thyroid hormone metabolism; sources: Brazil nuts, seafood, eggs; deficiency: risk of Keshan disease.

Copper

Helps form red blood cells and supports iron metabolism; sources: shellfish, nuts, seeds; deficiency: rare.

Manganese

Bone formation and enzyme activation; sources: whole grains, nuts, leafy greens.

Fluoride

Strengthens tooth enamel and prevents cavities; sources: fluoridated water, tea, seafood; excess: dental fluorosis.

Chromium

Enhances insulin action and helps regulate blood sugar; sources: whole grains, nuts, broccoli.

Goiter

Enlarged thyroid, typically due to iodine deficiency.

Keshan disease

Fatal congestive cardiomyopathy linked to selenium deficiency and Coxsackie virus infection.

Wernicke‑Korsakoff syndrome

Neurological disorder due to severe thiamine (B1) deficiency, often in alcoholics.

Pellagra

Niacin (B3) deficiency presenting with dermatitis, diarrhea, dementia.

Scurvy

Vitamin C deficiency causing bleeding gums and poor wound healing.

Rickets

Vitamin D deficiency in children causing soft/bowed bones; osteomalacia in adults (adult bone softening).

Macronutrients

Nutrients required in large amounts; provide energy and support body structures (carbohydrates, proteins, fats).

Calories

Unit of energy provided by food; energy content mainly from macronutrients.

Kilocalorie (kcal)

Unit of energy used in nutrition; commonly used to describe energy content of foods.

Metabolism

Process by which the body converts food into energy.

Carbohydrates

Main source of energy; 4 kcal per gram; includes monosaccharides, disaccharides, and polysaccharides.

Monosaccharides

Simple sugars such as glucose, fructose, and galactose.

Disaccharides

Double sugars such as sucrose, lactose, and maltose.

Polysaccharides

Complex carbohydrates such as starches, dextrins, cellulose, pectins, and glycogen.

Proteins

Primary role in tissue building/repair, enzymes, hormones, and immune function; 4 kcal per gram; amino acids: essential vs non‑essential.

Essential amino acids

Amino acids that must be obtained from the diet.

Non‑essential amino acids

Amino acids synthesized by the body.

Fats (Lipids)

Energy source and storage; provide insulation and protection of organs; aid absorption of fat‑soluble vitamins; 9 kcal per gram.

Saturated fats

Fats from animal sources; solid at room temperature.

Unsaturated fats

Fats from plant sources; liquid at room temperature.

Trans fats

Processed fats; generally advised to be avoided due to health risks.

Micronutrients

Vitamins and minerals required in small amounts but essential for body functions.

Vitamins

Organic compounds needed in small amounts; do not provide calories but enable energy use from macronutrients; fat‑Soluble and Water‑Soluble groups.

Fat‑soluble vitamins

Dissolve in fats/oils; stored in liver and fatty tissues.

Water‑soluble vitamins

Dissolve in water; not stored; excess excreted in urine (B‑complex and vitamin C).

Vitamin A (Retinol)

Functions: vision (night), immune function, skin health; sources include liver and certain vegetables; deficiency: night blindness; toxicity: liver damage and birth defects.

Vitamin D (Calciferol)

Functions: calcium and phosphorus absorption; bone health; sources: sunlight, fortified foods; deficiency: rickets and osteomalacia; toxicity: hypercalcemia and kidney damage.

Vitamin E (Tocopherol)

Functions: antioxidant; immune support; sources: nuts, seeds, oils; deficiency rare; toxicity: increased bleeding risk.

Vitamin K

Functions: blood clotting and bone metabolism; sources: leafy greens and gut bacteria; deficiency: excessive bleeding; note on anticoagulants.

Vitamin C (Ascorbic Acid)

Functions: antioxidant; collagen formation; enhances iron absorption; sources: citrus fruits; deficiency: scurvy; toxicity: diarrhea at high doses.

B‑complex vitamins

Group of water‑soluble vitamins involved in energy production and metabolism (B1, B2, B3, B5, B6, B7, B9, B12).

Vitamin B1 (Thiamine)

Helps convert carbohydrates to energy; supports nerves and muscles; sources include whole grains and pork; deficiency: beriberi and Wernicke‑Korsakoff syndrome.

Beriberi

Disease caused by thiamine (B1) deficiency; affects nervous and cardiovascular systems.

Vitamin B2 (Riboflavin)

Functions: energy production, growth, red blood cell production; sources: dairy, greens; deficiency: cracks at mouth corners, sore throat, light sensitivity.

Vitamin B3 (Niacin)

Functions: energy production; supports skin, digestive, nervous systems; deficiency: pellagra (dermatitis, diarrhea, dementia); excess: flushing and liver damage.

Vitamin B5 (Pantothenic Acid)

Functions: energy production; makes hormones and neurotransmitters; sources: widespread in foods; deficiency: rare (fatigue, numbness, cramps).

Vitamin B6 (Pyridoxine)

Functions: protein/amino acid metabolism, neurotransmitter synthesis, hemoglobin production; deficiency: anemia and confusion; excess: nerve damage.

Vitamin B7 (Biotin)

Functions: metabolism of fats, carbs, and proteins; supports hair, skin, nails; deficiency: rare (hair thinning, rash).

Vitamin B9 (Folate/Folic acid)

Functions: DNA synthesis/repair, RBC production; crucial in early pregnancy to prevent neural tube defects; deficiency: megaloblastic anemia.

Vitamin B12 (Cobalamin)

Functions: RBC production, nerve function, DNA synthesis; sources: animal products; deficiency: pernicious anemia; common in vegans/elderly.

Vitamins: Fat‑soluble vs Water‑soluble

Fat‑soluble vitamins (A, D, E, K) are stored in fat tissues; water‑soluble (B‑complex and C) are not stored and must be consumed regularly.

Minerals

Inorganic elements needed to build bones/teeth, regulate body processes, and maintain fluid balance; minerals are stable and not destroyed by heat.

Macrominerals (Major minerals)

Needed in amounts >100 mg/day; examples: calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur.

Microminerals (Trace minerals)

Needed in amounts <100 mg/day; examples: iron, zinc, copper, iodine, selenium, chromium, manganese, fluoride.

Calcium

Most abundant mineral; ~99% in bones/teeth; vitamin D essential for absorption; functions include bones/teeth, muscle contraction, blood clotting, nerve transmission; sources: dairy, greens; deficiency: osteoporosis; excess: kidney stones.

Phosphorus

Bone and teeth structure; energy metabolism (ATP); part of DNA/RNA; sources: meat, dairy, nuts; deficiency rare.

Magnesium

Functions: muscle/nerve function, bone health, enzyme activation; sources: nuts, whole grains, greens; deficiency: cramps, irregular heartbeat.