1.2- micronutrients Flashcards
what are micronutrients?
-vitamins (water/fat soluble) and minerals. (trace)
They are essential nutrients which the body needs in small amounts to work properly.
-they cannot be made by the body
Difference between trace minerals and regular minerals?
-needed in smaller amounts, regular are needed large amounts
Name some minerals and trace elements?
minerals-Calcium,Magnesium, Potassium, Sodium, Phosphorus, Zinc
trace elements-Iodine,Fluorine,Iron,Maganese, Selenium
Calcium function (interrelaitonship with phosphorous)
-calcium binds with phosphorus to provide the calcium phosphate that gives bones and teeth their strength. -Calcium and phosphorus accounts for about 75% of the mineral elements in the body.
-calcium is particularly important during childhood, adolescence and pregnancy.
-Calcium is also needed to help blood clotting, and in the functioning of nerves and muscles.
sources of calcium
-Dairy foods: milk, cheese and yoghurt.
-Green vegetables such as broccoli
-Canned fish such as salmon and sardines
interelationship between calcium and Vitamin D
-Vit D enables formation of calcitrol, a hormone that regulates calcium levels & bone growth
-it also decreases rate at which calcium is excreted
interelationship between calcium & fibre (bad)
-Fibre inhibits absorption of calcium because they bind together making it unavailable for absorption
interelationship between calcium & lactose
lactose improves its bioavailability of calcium by improving the transfer of it through the intestine walls into the blood
Function of phosphorous
(produces calcium phosphate)
-The release of energy from carbohydrate, protein and fat creates ATP (adenosine triphosphate). Phosphorus helps with this release of energy to maintain energy in cells.
sources of phosphorous
Dairy products
Wholegrain cereals
Meat, poultry and fish
Nuts and seeds
function of iron
-Most of the iron in the body is involved in carrying oxygen to the cells where it is needed to make energy. -Iron forms part of two oxygen carrying proteins: haemoglobin and myoglobin. Hemoglobin carries oxygen in the blood and myoglobin carries oxygen in the muscles.
-Iron also has an important role in converting carotene to retinol and in forming collagen.
sources of iron
Meat and offal
Green vegetables
Dried fruit e.g. dried apricots
Red kidney beans
Whole fish e.g. sardines
inter-relationship between iron and vitamin C
-Addition of vit C increases biovaliabilty when consuming (plant) non heme iron
Functions of sodium and potassium
-help keep the correct amount of fluid in each body cell.
-help maintain the electrolyte balance of the body.
- are responsible for the contraction and relaxation of voluntary and involuntary muscles, and for transferring electrical muscles along the nerves.
-Potassium is also used to in the soft tissues and helps control the pH and osmotic pressure of the cells
-Sodium is important for the uptake of glucose and the work of the pancreas.
sources of sodium
The sodium present in foods is in the form of salt which is composed of sodium chloride.
sources of potassium
Potatoes
Bananas
Oranges
Meat
Fish
Cereal grains
Functions of zinc
is present in many enzymes and it also acts as a co-factor for enzymes. ( a substance which helps an enzymes carry out a reaction)
-helps with obtaining the energy from macronutrients (carbohydrates, protein and fat).
- also helps make proteins and is essential for growth, wound healing, as well as healthy hair and skin.
sources of zinc
Red meat
Fish
Cheese
Pulses
Unrefined cereals
function of magnesium
bone health/ muscle contraction
-Magnesium is present in all body tissues including bone where it is present a magnesium phosphate.
sources of magnesium
Vegetables (present in the chlorophyll)
Nuts
Cereal grains
Iodine functions/ sources
-required for energy metabolism and normal neurological development.
- is absorbed through the thyroid gland in the neck. The iodine is then converted to two hormones which help control metabolic processes.
-Found in vegetables, cereal grains, seafood and seaweed. Some iodine is found in eggs and dairy products,