Ages and Stages Flashcards
What are micronutrients?
Vitamins, minerals, and trace elements essential for life.
How do vitamins typically function in the body?
Vitamins often act as co-enzymes in metabolic pathways.
What roles do minerals and trace elements play in cellular mechanisms?
Minerals and trace elements participate in a wide range of cellular mechanisms.
What type of diets can lead to micronutrient deficiencies?
Extreme or fad diets can also result in micronutrient deficiencies.
Name some examples of fat-soluble vitamins.
Vitamin A, Vitamin D, Vitamin E, and Vitamin K are examples of fat-soluble vitamins.
How are fat-soluble vitamins absorbed in the body?
Fat-soluble vitamins are absorbed in the intestine in the presence of fat.
Where are fat-soluble vitamins stored in the body?
Fat-soluble vitamins are stored in body tissues.
Name a few examples of water-soluble vitamins.
Vitamin C, B1 (thiamine), B12, and folate are examples of water-soluble vitamins.
How are water-soluble vitamins absorbed in the body?
Water-soluble vitamins are readily dissolved and absorbed in the intestine.
Do our bodies generally store water-soluble vitamins?
No
What are the functions of Vitamin A (retinol)?
Vitamin A (retinol) functions in immune response and dim light vision.
Name some food sources of Vitamin A.
Liver and liver products, kidney and offal, oily fish and fish liver oils, eggs, dairy products, and fortified low-fat spreads are food sources of Vitamin A.
How is beta-carotene converted in the body?
Beta-carotene is converted to retinol in the body.
What are some good sources of beta-carotene?
Yellow, red, and green (leafy) vegetables such as spinach, broccoli, carrots, sweet potatoes, and red peppers, as well as yellow fruits like mango, papaya, and apricots are good sources of beta-carotene.
Are there any specific recommendations for postmenopausal women and older men regarding vitamin A intake?
Postmenopausal women and older men should avoid consuming more than 1.5mg of vitamin A daily from food and supplements.
What are the functions of Vitamin D?
Vitamin D functions in calcium absorption and excretion as well as bone mineralization.
Name some food sources of Vitamin D.
Cod liver oil, oily fish, fortified foods such as some margarines and breakfast cereals, eggs, and liver are food sources of Vitamin D.
What is the advice from the Department of Health regarding Vitamin D?
The Department of Health advises that everyone, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter.
Is UK cows’ milk a good source of vitamin D?
No, UK cows’ milk is generally not a good source of vitamin D as it is not fortified like it is in some other countries.
What are the functions of Vitamin E?
Vitamin E helps maintain healthy skin, eyes, and immune system. It protects cell membrane and lipoproteins from damage by free radicals, maintains cell membrane integrity, regulates prostaglandin synthesis, and supports DNA synthesis.
Name some food sources of Vitamin E.
Vitamin E is found in a wide variety of foods, including plant oils such as rapeseed (vegetable oil), sunflower, soybean, corn, and olive oil. It is also present in nuts and seeds, as well as wheat germ found in cereals and cereal products.
What are the functions of Vitamin K?
Vitamin K is necessary for blood clotting and helps wounds to heal. There is also some evidence linking it to bone health.
Name some food sources of Vitamin K.
Green leafy vegetables such as broccoli, spinach, cabbage, and kale are good sources of Vitamin K. It can also be found in vegetable oils, especially soybean oil, cereal grains, eggs, and in smaller amounts in meat and dairy foods.
Are there any precautions regarding Vitamin K supplements?
Supplements containing Vitamin K should not be taken with anticoagulant drugs.
What are the functions of Vitamin C?
Vitamin C acts as a powerful antioxidant, supports collagen synthesis, activates peptide hormones, aids in bile synthesis, and assists in the metabolism of drugs and carcinogens. It also enhances the absorption of iron when consumed in the same meal.
Name some food sources of Vitamin C.
Good sources of Vitamin C include citrus fruits such as oranges and orange juice, peppers, strawberries, blackcurrants, broccoli, Brussels sprouts, potatoes, and sweet potatoes.
Can Vitamin C be stored in the body?
No, Vitamin C cannot be stored in the body.
What are the functions of Thiamine (B1)?
Thiamine (B1) is involved in the breakdown and release of energy from food. It also supports the nervous system.
Name some food sources of Thiamine (B1).
Thiamine (B1) can be found in peas, pulses, nuts, some fresh fruits (such as bananas and oranges), wholegrain breads, fortified breakfast cereals, liver, yeast, yeast products, and milk.
What are the functions of Cobalamin (B12)?
Cobalamin (B12) is responsible for making red blood cells, supporting the nervous system, and assisting in the release of energy from food. It also works together with folate.
Name some food sources of Cobalamin (B12).
Cobalamin (B12) can be found in meat, fish, milk, cheese, eggs, and some fortified breakfast cereals.
What are the functions of Folate?
Folate helps in the production of healthy red blood cells and reduces the risk of birth defects, particularly neural tube defects.
Name some food sources of Folate.
Folate can be obtained from broccoli, Brussels sprouts, peas, leafy green vegetables (such as cabbage, kale, and spinach), chickpeas, kidney beans, liver, and breakfast cereals fortified with folic acid.
When should supplements be taken for Folate?
Supplements containing folate should be taken preconception and until 12 weeks of gestation.
What are the functions of Calcium?
Calcium is involved in providing structural rigidity to bones and teeth. It also plays a role in regulating muscle contractions, including the heartbeat, and is essential for blood clotting.
Name some food sources of Calcium.
Good food sources of calcium include milk, cheese, and other dairy foods. Green leafy vegetables such as curly kale, okra, and spinach also contain calcium. Soya drinks with added calcium, bread made with fortified flour, and fish where the bones are eaten, such as sardines and pilchards, are additional sources of calcium.
What are the functions of Sodium?
Sodium helps maintain the balance of fluids in the body. It is essential for regulating fluid levels, and chloride, which is part of sodium chloride (salt), aids in digestion.
Name some food sources of Sodium.
Sodium is commonly found in sodium chloride (salt), which is added to many processed foods, including ready meals, meat products like bacon and ham, some cereals, cheese, tinned vegetables, some bread, and savory snacks.
What are the potential risks of consuming too much sodium?
: Consuming too much salt is associated with high blood pressure, increasing the risk of cardiovascular diseases such as heart attacks and strokes.
Are there any additional sources of sodium to be cautious of?
Effervescent vitamin supplements or painkillers can contain up to 1 gram of salt per tablet, so it’s important to be mindful of sodium intake from these sources as well.
What is the function of Iron?
Iron serves multiple functions in the body. It is a crucial component of hemoglobin, which transports oxygen in the bloodstream and supports cell respiration. Iron is also necessary for myoglobin, which stores oxygen in muscles.
Name some food sources of Iron.
Good food sources of iron include liver (though it should be avoided during pregnancy), red meat, beans such as red kidney beans, soybeans, and chickpeas, nuts, dried fruit, fortified breakfast cereals, and soybean flour.
