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Food Prep A Level 🍉🥯🥓🧁 > Lo2 - Micronutrients 🥦🥕🍏 > Flashcards

Lo2 - Micronutrients 🥦🥕🍏 Flashcards

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1
Q

Why do we need vitamins?

A

. Essential for growth of body
. Keep body healthy

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2
Q

What are vitamins and minerals classified as?

A

Micronutrients

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3
Q

What are vitamins and minerals measured in?

A

. Milligrams (mg)
. Micrograms (ug)

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4
Q

What are vitamins broken up into?

A

. Fat soluble
. Water soluble

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5
Q

What are the fat soluble vitamins?

A

A,D,E,K

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6
Q

What are the water soluble vitamins?

A

B and C vitamin groups

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7
Q

What are fat soluble vitamins involved in?

A

. Involved in hormones
. Enzymes
. Proteins
. Nerves and genetic material

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8
Q

Are fat soluble vitamins produced by the body?

A

. No
. They must be consumed through food

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9
Q

What are fat soluble vitamins measured in?

A

. Milligram (mg)
. Microgram (ug)

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10
Q

What factors effect nutrient content for vitamins?

A

. Freshness
. Condition of the food
. Storage
. Processing+cooking

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11
Q

What things reduce absorption of vitamins?

A

. Drugs
. Alcohol
. Smoking

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12
Q

What is vitamin A split into?

A

. B carotene= found in plant foods
. Retinol= found in animal foods

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13
Q

What are the functions of vitamin A?

A
  1. Help body grow and develop
  2. Keep lining of throat
  3. Keeps skin healthy
  4. Makes visual purple
  5. Antioxidant
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14
Q

What are the sources of vitamin A?

A

. B carotene= carrots + peppers
. Retinol= milk, cheese, meat, yogurt

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15
Q

What can a deficiency of vitamin A lead to?

A

. Stunned growth
. Night blindness
. Keratomalacia (blindness)

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16
Q

What can excess of vitamin A lead to?

A

Poisonous to body

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17
Q

What are the functions of vitamin D? (Cholecalciferol)

A
  1. Control amount of calcium absorbed
  2. Helps develop strong bones+ healthy teeth
    . Take plenty of calcium and phosphorous too
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18
Q

What can a deficiency of vitamin D lead to?

A

. Rickets= in children
. Osteoporosis= in adults+ elderly

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19
Q

What can an excess of vitamin D lead to?

A

. Damage to kidneys and heart
. Calcium build up in body= weak bones (hypercalaemia)
. Muscle weakness

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20
Q

What are the sources of vitamin D?

A

. Sunshine
. Eggs
. Milk+any dairy products
. Meat

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21
Q

What are the functions of vitamin E (tocopherol)?

A
  1. Antioxidant= helps stop substances causing harm
  2. Makes cell walls healthy
  3. May reduce risk of some diseases e.g Cancer
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22
Q

What are the sources of vitamin E?

A

. Soya
. Egg yolk
. Nuts+seeds
. Cereal products

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23
Q

What can a deficiency of vitamin E lead to?

A

. Muscle weakness
. Nerve+ muscle damage
. Vision problems
. Loss of body movement control

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24
Q

What can excess of vitamin E cause?

A

. Major bleeding possibly
. Not enough evidence to know what happens

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25
Q

What is the function of vitamin K (phylloquinone)?

A

. Helps blood to clot

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26
Q

What are the sources of vitamin K?

A

. Green leafy vegetables e.g kale, spinach, broccoli
. Cereals
. Vegetable oils

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27
Q

What can a deficiency of vitamin K lead to?

A

. Significant bleeding
. Poor bone development
. Increased risk of cardiovascular disease

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28
Q

What can excess of vitamin K lead to?

A

. Not enough evidence to know

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29
Q

What are the functions of vitamin B1 (Thiamine)?

A
  1. Energy release from carbs
  2. Healthy nerve function
  3. Production of RNA +DNA
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30
Q

What are the sources of vitamin B1?

A
  1. Meat especially pork
  2. Milk
  3. Cheese
  4. Eggs
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31
Q

What can deficiency of vitamin B1 cause?

A

Beri-Beri which effects nerves+muscles

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32
Q

What can excess of vitamin B1 cause?

A

. Not enough evidence to know what could happen

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33
Q

What are the functions of vitamin B2 (Riboflavin)?

A
  1. Energy release from food
  2. Keeps skin healthy
  3. Converting retinol to retinoids acid
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34
Q

What are the sources of vitamin B2?

A
  1. Milk+milk products
  2. Eggs
  3. Mushrooms
  4. Rice
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35
Q

What can deficiency of vitamin B2 cause?

A

Not enough evidence to know

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36
Q

What can excess of vitamin B2 cause?

A

Not enough evidence to know

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37
Q

What are the functions of vitamin B3 (Niacin)?

A
  1. Helps body to release energy from food
  2. Keeps nervous system healthy
  3. Involved in range of enzyme reactions especially respiration
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38
Q

What are the sources of vitamin B3?

A
  1. Meat
  2. Eggs
  3. Fish
  4. Milk
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39
Q

What can a deficiency of vitamin B3 lead to?

A

. Pellagra which involves diarrhoea, dementia and dermatitis

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40
Q

What can an excess of vitamin B3 lead to?

A

. There is no evidence to know

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41
Q

What are the functions of vitamin B5 (Pantothenic acid)

A
  1. Converted to co enzyme A involved in metabolism
  2. Help release energy from food
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42
Q

What are the sources of vitamin B5?

A
  1. Liver+ kidneys
  2. Eggs
  3. Avocado
  4. Beef
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43
Q

What can a deficiency of vitamin B5 cause?

A

. No evidence to know

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44
Q

What can an excess of vitamin B5 cause?

A

. Fatigue
. Insomnia
. Depression

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45
Q

What are the functions of vitamin B6 (pyridoxine)?

A
  1. Incorporating iron into haemoglobin
  2. Helps body to use+ store energy from protein + carbs in food
  3. Synthesis of co-enzyme A
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46
Q

What are the sources of vitamin B6?

A
  1. Milk
  2. Pork
  3. Bananas
  4. Oats
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47
Q

What can a deficiency of vitamin B6 lead to?

A
  1. Cracks at corners of mouth, dry and scaly lips
    2.swollen tongue
  2. Depression+ confusion
  3. Weakened immune system
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48
Q

What can an excess of vitamin B6 lead to?

A

. Loss of feeling in arms and legs know as Peripheral neuropathy
. Can be permanent if taken for too long

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49
Q

What are the functions of vitamin B7 (Biotin)?

A
  1. Helps body to make fatty acids
  2. Needed for gluconeogenesis
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50
Q

What are some sources of vitamin B7?

A
  1. Milk
  2. Oily fish
  3. Eggs
  4. Cheese
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51
Q

What can a deficiency of vitamin B7 lead to?

A
  1. Hair loss
  2. Scaly red rash on face and mouth
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52
Q

What can an excess of vitamin B7 lead to?

A
  1. Depression
  2. Tingling sensation in hands and feet
  3. Lethargy
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53
Q

What are the functions of vitamin B9 (folate)?

A
  1. Form healthy red blood cells
  2. Helps prevent spinal bifida in unborn babies
  3. Precursor for production, repairing+programming of DNA
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54
Q

What are the sources of vitamin B9?

A
  1. Green leafy vegetables
  2. Peas
  3. Chickpeas
  4. Asparagus
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55
Q

What can a deficiency of vitamin B9 lead to?

A
  1. Folate deficiency anaemia
  2. Possibly spins bifida in newborn babies
  3. Increased risk of cardiovascular disease
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56
Q

What can an excess of vitamin B9 lead to?

A
  1. Can damage the nervous system
  2. Confusion
  3. Stomach upsets
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57
Q

What are the functions of vitamin B12 (cobdamin and cyanocbalamin)?

A
  1. Makes healthy red blood cells
  2. Keeps nervous system healthy
  3. Production + control of DNA
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58
Q

What are the sources of vitamin B12?

A
  1. Meat
  2. Fish
  3. Cheese
  4. Fortified breakfast cereals
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59
Q

What can a deficiency of vitamin B12 lead to?

A
  1. Pernicious anaemia
  2. Muscle weakness
  3. Weight loss
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60
Q

What can an excess of vitamin B12 lead to?

A
  1. Headaches
  2. Vomiting and nausea
  3. Indigestion
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61
Q

What are the functions of vitamin C (L-Absorbic acid)?

A
  1. Help to protect cells and keep them healthy
  2. Helping with absorption of iron
  3. Help with wound healing
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62
Q

What are the sources of vitamin C?

A
  1. Citrus fruits e.g oranges+ lemons
  2. Potatoes
  3. Fruits and vegetables
  4. Peppers
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63
Q

What can a deficiency of vitamin C lead to?

A
  1. Scurvy
  2. Wounds do not heal
  3. Anaemia
64
Q

What can an excess of vitamin C lead to?

A
  1. Stomach pain
  2. Diarrhoea
  3. Flatulence
65
Q

Are minerals organic?

A

. No they are inorganic as they don’t contain carbon

66
Q

How many minerals are obtained from food?

A

15

67
Q

What are trace elements?

A

Minerals which are measured in milligrams (mg) or micrograms (ug) and needed by body in small amounts

68
Q

What are major minerals?

A

Minerals needed in large amounts and measured in grams (g)

69
Q

Where are most minerals absorbed?

A

In the small intestine ➡️ into bloodstream

70
Q

What happens if you consume some minerals in excess?

A

Toxic if consumed in excess

71
Q

What does the body have to keep mineral absorption safe?

A

Control systems in place

72
Q

What are the major minerals?

A

. Calcium
. Phosphorus
. Sodium
. Iron
. Iodine
. Potassium
. Zinc
. Magnesium

73
Q

What are the functions of calcium?
. Hydroxyapatite

A
  1. Build bones+ keep teeth healthy
  2. Normal blood clotting
  3. Regulating muscle contractions
74
Q

What are the sources of calcium?

A
  1. Milk+ other dairy foods
  2. Green leafy vegetables
  3. Fish were you can eat the bones
75
Q

What can a deficiency of calcium lead to?

A
  1. Calcium withdrawn from blood
  2. Weak bones ➡️lead to osteoporosis
76
Q

What is calcium a power couple with?

A

Vitamin D

77
Q

What can excess of calcium lead to?

A
  1. Stomach pain
  2. Diarrhoea
  3. Excessive thirst
78
Q

What are the functions of phosphorus?
. Hydroxyapatite

A
  1. Helps build strong bones+ teeth
  2. Production of energy
  3. Normal function of cell membranes
79
Q

What are the sources of phosphorus?

A
  1. Red meat
  2. Dairy foods
  3. Fish
  4. Poultry
80
Q

What can a deficiency of phosphorus lead to?

A
  1. Anaemia
  2. Muscle weakness
  3. Confusion
81
Q

What can an excess of phosphorus lead to?

A
  1. Diarrhoea+ stomach pain ➡️ short term
  2. Reduce amount of calcium in bones ➡️ bones likely to fracture
  3. Increased risk of cardiovascular disease
82
Q

What are the functions of sodium?

A
  1. Help keep levels of fluid in body balanced
  2. Helps body digest food
  3. Transmission of nerve impulses
83
Q

What are the sources of sodium?

A
  1. Cheese
  2. Meat products
  3. Ready meals
84
Q

What can a deficiency of sodium lead to?

A
  1. Hypothermia
  2. Brain swelling
  3. Coma or death
85
Q

What can an excess of sodium lead to?

A
  1. Increased blood pressure
  2. Increased risk of strokes + coronary heat disease
86
Q

What are the functions of iron?

A
  1. Making red blood cells
  2. Transport of oxygen in body
  3. Production of energy
87
Q

What are the sources of iron?

A
  1. Red meat
  2. Dried fruit
  3. Beans
88
Q

What can an excess of iron cause?

A
  1. Liver disease
  2. Heart problems
  3. Inflammation of stomach lining
89
Q

What can a deficiency of iron cause?

A
  1. Red blood anaemia
  2. Tiredness
  3. Shortness of breath
90
Q

What are the functions of potassium?

A
  1. Helps heart and muscles work properly
  2. Maintenance of normal blood pressure
  3. Normal functioning of nervous system
91
Q

What are the sources of potassium?

A
  1. Bananas
  2. Beans and pulses
  3. Nuts and seeds
92
Q

What can a deficiency of potassium lead to?

A
  1. Severe diarrhoea
  2. Confusion
  3. If serious heart failure
93
Q

What can an excess of potassium lead to?

A
  1. Stomach pain
  2. Diarrhoea
  3. Feeling sick
94
Q

What are the functions of water?

A
  1. Helps keep a normal temperature
  2. Catalyst in majority of enzyme reactions
  3. Helps digestion and excretion from kidneys
95
Q

What are the sources of water?

A
  1. Water from tap
  2. Watermelon
  3. Cucumber
  4. Apples
96
Q

What can a deficiency of water lead to?

A
  1. Effects body’s temperature to be regulated
  2. Headaches
  3. Constipation
97
Q

What can an excess of water lead to?

A
  1. Headaches
  2. Trouble breathing
  3. Muscle weakness
98
Q

Does water content vary by age?

A

Yes

99
Q

What should quantities of fluids and electrolytes be?

A

. Quantities of fluids and electrolytes that leave the body should be equal to amounts taken in each day

100
Q

What is water intake?

A

Water you put in your body through beverages, solid food in particular fruit+veg+ product of chemical reactions in cells

101
Q

What is water output?

A

Amount of water that leaves the body in urine, faeces e.t.c . Ben be affected by climate, exercise and humidity

102
Q

What are body fluids?

A

. Found in range of fluids located in different parts of body
. Controlled carefully

103
Q

What are intracellular fluids?

A

All water and electrolytes within cells

104
Q

What are extracellular fluids?

A

All water and electrolytes outside of the cell e.g plasma, lymph e.t.c

105
Q

What are transcellular fluids?

A

Includes cerebrospinal fluid of central nervous system, fluids within eyes, fluid with body cavities, gland secretions, synovial fluids in joints

106
Q

What is it called when you don’t drink enough water?

A

Dehydration

107
Q

What third mechanism does the body have to control water levels?

A

. Third mechanism from osmotic pressure of extra cellular fluid+ thirst centre in hypothalamus in brain
. When salts in bloodstream too concentrated or extracellular volume= thirsty

108
Q

Who is most vulnerable to dehydration?

A

. Infants
. Elderly
. Athletes

109
Q

What are some common symptoms of dehydration?

A
  1. Headaches
  2. Very concentrated urine
  3. Skin doesn’t spring back when pinched
  4. Significantly less urine output
110
Q

What is the function of chromium?

A

. Involved in action of insulin in hormone that controls glucose levels in blood

111
Q

What are the sources of chromium?

A
  1. Meat
  2. Nuts
  3. Cereal grains
112
Q

What can an excess of chromium lead to?

A
  1. Weight loss
  2. Anaemia
  3. Liver problems
113
Q

What can a deficiency of chromium lead to?

A
  1. Increase blood sugar
  2. Diabetes
  3. Increased risk of heart disease
114
Q

What is the function of cobalt?

A

. Part of a molecule of cobalamis e.g cyanocobalamin (vitamin B12)

115
Q

What are some sources of cobalt?

A
  1. Fish
  2. Nuts
  3. Cereals
116
Q

What can a deficiency of cobalt lead to?

A
  1. Vitamin B12 deficiency
  2. Tiredness
  3. Tingling in hands and feet
117
Q

What can an excess of cobalt cause?

A
  1. Hearing loss
  2. Vision loss
  3. Tiredness
118
Q

What are the functions of copper?

A
  1. Produce red and white blood cells
  2. Tigger release of iron to form haemoglobin
  3. Important for infant growth, brain development and strong bones
119
Q

What are the sources of copper?

A
  1. Nuts
  2. Shellfish
  3. Dark chocolate
120
Q

What can a deficiency of copper lead to?

A
  1. Bone fractures
  2. Irregular heartbeat
  3. Thyroid problems
121
Q

What can an excess of copper lead to?

A
  1. Stomach pain
  2. Sickness
  3. Diarrhoea
122
Q

What are the functions of fluoride?

A
  1. Protects teeth against decay
  2. Needed for bone growth
  3. Hardens teeth’s enamel
123
Q

What are the sources of fluoride?

A
  1. Toothpaste
  2. Seafood
  3. Water
124
Q

What can a deficiency of fluoride lead to?

A
  1. Weak bones
  2. Tooth decay + cavities
  3. Possibly osteoporosis
125
Q

What can an excess of fluoride lead to?

A

1.abdominal pain
2. Diarrhoea
3. Weakness

126
Q

What are the functions of iodine?

A
  1. Makes thyroid hormones
  2. Control metabolic rate
  3. Help cells function and grow
127
Q

What are the sources of iodine?

A
  1. Dairy products
  2. Eggs
  3. Shellfish
128
Q

What can a deficiency of iodine lead to?

A
  1. Muscle weakness
  2. Dry skin
  3. Hair loss
129
Q

What can an excess of iodine lead to?

A

After long periods
1. Weight gain
2. Change the way thyroid gland works
3. Diarrhoea

130
Q

How is vitamin A lost though food processes?

A

. Some lost through air exposure
. Mainly comes out using fat based cooking methods like stir frying ➡️ leaches into fat when cooked
. Some lost through heat

131
Q

How is vitamin B1 (Thiamine) lost through food processes?

A

. Leaches into water such as boiling, steaming, blanching ➡️ water soluble vitamin
. Heat sensitive so anything above 100 degrees is lost
. Less stable then fat soluble vitamins

132
Q

How is vitamin B2 (Riboflavin) lost through food processes?

A

. Only slightly leaches into water based cooking methods ➡️ water soluble vitamin
. Loss through leaching is significant for long cooking time or solution
. Sensitive to alkane food
. Only degraded by light if in liquids
. Not heat sensitive or degraded by air

133
Q

How is vitamin B3 (Niacin) lost through food processes?

A

. Leaches into water through steaming, boiling, blanching ➡️ water soluble vitamin
. Cooking methods such as steaming increase availability of Niacin
. Not degraded by air or light or heat

134
Q

How is vitamin B5 ( Panothenic acid) lost through food processes?

A

. 60% lost when meat is simmered and juices run off + 40% lost through grilling and broiling
. Lost through boiling, steaming, blanching ➡️ water soluble vitamin
. Not effected by use of oil for short time

135
Q

How is vitamin B6 ( Pyridoxine) lost through food processes?

A

. Leaches into water through boiling, steaming, blanching ➡️ water soluble vitamins
. Heat sensitive as content remains same but available B6 lost
. Degraded by light so needs to be kept in fridge or dark place
. Can be destroyed by microwaving, more stable in plant than animal foods

136
Q

How is vitamin B7 ( Biotin) lost through food processes?

A

. Sensitive to heat
. Leaches into water through boiling, steaming, blanching ➡️ water soluble vitamin
. Can be lost through acidic substances

137
Q

How is vitamin B9 ( Folate) lost through food processes?

A

. Leaches into water through boiling, steaming and blanching ➡️ water soluble vitamin
. Heat sensitive but only at very high temperatures
. Degrades with storage
. Slightly degraded by light and needs to be kept in dark place or fridge

138
Q

How is vitamin B12 ( Cobalamin) lost through food processes?

A

. Leaches into water through boiling, steaming, blanching ➡️ water soluble vitamin
. Degraded by light needs to be kept in dark place or fridge
. Loss occurs if cooked in copper pots or acids
. Not heat sensitive

139
Q

How is vitamin C ( Ascorbate) lost through food processes?

A

. Only slightly leaches into water through boiling, steaming, blanching ➡️ water soluble vitamin
. Degraded by light and air needs to be kept in fridge
. Heat sensitive
. Effected by alkalinity and long cooking
. One of most fragile vitamins

140
Q

How is vitamin D lost through food processes?

A

. Not lost through any cooking methods really
. Improves availability of calcium

141
Q

How is vitamin E lost through food processes?

A

. Loss occurs if cooked in copper pots or for long periods or if cooked from frozen
. Degraded by air ➡️ foods will go rancid
. Degraded by light

142
Q

How is vitamin K lost through food processes?

A

. Very sensitive to extremes of PH
. Degraded by light

143
Q

What are phytochemicals?

A

Natural chemical structures found in plant foods, many of which are known to be beneficial to body health

144
Q

Plants produce large number of different natural substances (phytochemicals) that give them what properties ?

A
  1. Give them a natural clout, flavour, scent/ aroma
  2. Enable them to resist disease or attacks by predators
  3. Enable them to grow and reproduce
  4. Attract insects to pollinate them so they can reproduce
145
Q

What are the different types of phytochemicals?

A
  1. Carotenoids
  2. Phytosterosis
  3. Phytochemicals-oestrogens
  4. Polyphenols
  5. Sulphides
146
Q

What foods are carotenoids found in?

A

. Mainly in yellow/orange/ red fruits + veg

147
Q

How are carotenoids beneficial to health?

A

. Many are antioxidants
. Some (e.g beta- carotene) are converted into vitamin A in body
. Some lower blood cholesterol levels

148
Q

What foods are phytosterosis found in?

A

Found in seeds, nuts + oils

149
Q

How are phytosterosis chemicals beneficial to your health?

A

. Lower blood cholesterols
. Used in functional foods such as cholesterol lowering foods like cholesterol lowering spreads to reduce blood cholesterol levels and so prevent heart from developing diseases

150
Q

What foods are phyto-oestrogens chemicals found in?

A

. Cacao
. Dark chocolate
. Berries+ cherries
. Vegetables

151
Q

How are phyto-oestrogens chemicals beneficial to your health?

A

. Many are antioxidants
. Some help to regulate blood pressure+ blood glucose levels
. Many protect body against development of some cancers

152
Q

What foods are polyphenols chemicals found in?

A

. Soya beans + soya bean products
. Flax seeds
. Wholegrain products
. Soy sauce

153
Q

How are polyphenols chemicals beneficial to your health?

A

. Many are antioxidants
. Many protect body against certain types of cancers
. Some strengthen body’s immune system

154
Q

What foods are sulphides found in?

A

. Onions
. Garlic
. Shallots
. Chives

155
Q

How are sulphides chemicals beneficial to your health?

A

. Many are antioxidants
. Lower blood cholesterol levels
. Some help to regulate blood pressure

Food Prep A Level 🍉🥯🥓🧁 (9 decks)

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