Macronutrients

Question 1

Micronutrients

Answer 1

• Vitamins and minerals have highly specific roles in energy transfer and tissue synthesis.
• Enable the body to produce enzymes and hormones.
• Generally cannot be produced by the body.
• Needed in minuscule amounts, only a few milligrams (mg) or micrograms (μg) per day).

Question 2

Dietary Reference Values

Answer 2

Estimated Average Requirement - EAR
• The amount of a nutrient needed by an average person.
• Many people will need more or less.

Lower Reference Nutrient Intake – LRNI
• Required for a small number of people who have low needs (2.5% of population).

Reference Nutrient Intake – RNI
• The amount of a nutrient that should cover the needs of almost everyone (97.5 % of the population), including those with high needs.

Question 3

What are the two types of Vitamins?

Answer 3

Organic and Essential.

Question 4

Classification of Vitamins

Answer 4

Fat Soluble -
Vitamin A
Vitamin D
Vitamin E
Vitamin K

Water Soluble -
8 B vitamins
Vitamin C

Antioxidant -
Vitamin C
Vitamin E
Beta-carotene

Youtube

Question 5

Vitamin A

Answer 5

• Maintains epithelial tissues in skin, mucous membranes and eyes.
• Consumed as retinoids in meat, fish and dairy products.
• Consumed as carotenoids (mainly beta carotene that converts to retinol.

Question 6

Vitamin D

Answer 6

• Increases calcium absorption in gut and promotes bone formation.
• Consumed in dairy, oily fish and fortified cereals.
• Can be synthesised in skin in response to UV-B light.

Question 7

Vitamin E

Answer 7

• Defends against free radicals and protects cell
membranes.

• Consumed in the germ of wholegrains, vegetable oils, green leafy vegetables.
• Deficiency can cause haemolysis and anaemia.

Question 8

Vitamin K

Answer 8

• Required for blood
clotting.

• Primarily found in green vegetables.

Question 9

B Vitamins

Answer 9

• Includes 8 vitamins.
Thiamine(B1), Riboflavin(B2), Niacin(B3), Pantothenic Acid(B5), B6, Biotin (B7), Folate(B9), B12.

• Facilitate the release of energy from substrates.
• Involved in glycolysis, TCA cycle, ETC and beta- oxidation.
• Deficiency affects CNS.
• Nucleic acid synthesis (for DNA)
• Required for myelin coating of nerve fibres.

Question 10

Vitamin C

Answer 10

• Involved in collagen synthesis, immune system and iron absorption.
• Antioxidant.
• Mainly consumed in fruits and vegetables.
• Required for bone strength, maintenance of tissues and prevention of anaemia.

Question 11

What three vitamins are Antioxidants and what’s their function?

Answer 11

VitaminsC, E and Beta-carotene.

• Increase doxidative metabolism during exercise can increase free radical production.
• Free radicals can cause damage to cells.
• Exercise up-regulates antioxidant enzymes.

https://www.youtube.com/watch?v=5SZ2cLtaKPc

Question 12

What are Dietary Minerals?

Answer 12

The chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen present in common organic molecules.

Question 13

What are the two types of Dietary Minerals?

Answer 13

• Macrominerals: >5g present in the body
(calcium, phosphorous, magnesium, sulphur).

• Trace elements: together amount to ~15g
(iron, zinc, iodine).

Question 14

What are the 5 roles of Dietary Minerals in the Body?

Answer 14

Fluid Balance
Enzyme systems 
Neurotransmission
Cellular Function 
Structure (Tissue)

https://www.youtube.com/watch?v=fR3NxCR9z2U
‘2.25’