micro-nutrients Flashcards
Fat soluble vitamins
Are dissolved in fat
Are stored in the body
Are not excreted
They can accumulate to toxic levels if taken in excess
Occur in foods, fats, and are stable during preparation of food
They are:
vitamin A
vitamin D
vitamin E
vitamin K
vitamin a function
Is important for eyesight (especially night vision), healthy skin, tissues (nose, mouth, inner lining of lungs)
Necessary for normal growth and development
Offers some resistance to infection
vitamin a foods
Liver
Oily fish
Full cream milk
Cheese
Egg yolks
Butters
Dark green and orange fruits and vegetables
vitamin a overconsumption
headaches
blurred vision
nausea
muscle aches
issues with coordination
vitamin a underconsumption
vision loss and blindness
complications with your skin, heart and lungs
vitamin d function
Aid in the metabolism and absorption of calcium
vitamin d foods
Oily fish
Sometimes added to foods
Body makes it through sunlight on the skin
vitamin d overconsumption
build-up of calcium in the body which weakens bones and damages the kidney and heart
vitamin d underconsumption
osteoporosis
bone and joint pain
water soluble vitamins
Are dissolved in water
Are used into the tissues
Not stored at all in the body
Any excess is excreted, and you don’t accumulate then
Sensitive to heat
They are:
B1- Thiamine
B2 - Riboflavin
B3 - Niacin
Vitamin C
Thiamine function
Helps release the energy from the food you eat
Necessary for the metabolism of carbohydrates
Important for the proper functioning of the heart and nervous system
Riboflavin function
Helps maintain healthy skin and eyes
Helps release energy from carbohydrates, protein and fat
Niacin function
Helps release energy from food
Helps us metabolise carbohydrate, protein and fat
Healthy for a good digestive system
Helps maintain healthy skin
Vitamin C function
Helps resist infection
Helps heal wounds
Maintains healthy gums, teeth, bones and blood vessels
Aids absorption of plant iron
Thiamine foods
Wholegrain cereals
Lean pork
Liver
Kidney
Vegemite
Peas
Beans
Often put in breakfast cereals
Eggs
Riboflavin foods
Wholegrain cereals
Lean pork
Liver
Kidney
Vegemite
Peas
Beans
Often put in breakfast cereals
Eggs
Niacin foods
Meat
Fish
Eggs
Liver
Kidney
Wholegrain bread
Vegemite
Vitamin C foods
Red capsicum
Grapefruit
Citrus fruits
Tropical fruits
Berries
Spinach
Parsley
overconsumption of Thiamine
There is no toxic level of thiamine since you get rid of it all when you urinate
overconsumption of Riboflavin
There is no toxic level of riboflavin since you get rid of it all when you urinate
overconsumption of Niacin
diarrhoea
easy bruising
increased bleeding from wounds
overconsumption of Vitamin C
nausea
abdominal cramps
headaches
fatigue
kidney stones
diarrhoea
underconsumption of Thiamine
tired
loss of appetite
muscle weakness
underconsumption of Riboflavin
skin disorders
hyperaemia
reproductive problems
underconsumption of Niacin
bright redness on the tongue
constipation
diarrhoea
underconsumption of Vitamin C
scurvy
minerals
Are inorganic compounds that exist in soil or water and cannot be broken down
Food manufacturers add minerals to foods to replace those during processing (fortified food)
They are:
Calcium
Iron
Sodium
calcium function
Is essential for formation of bones and teeth
Helps with muscle contraction and proper nerve functioning
Prevents osteoporosis and rickets
iron function
Essential for the formation of red blood cells
In most enzymes the body produces
sodium function
Essential for regulating fluid balance
calcium foods
Milk
Yogurt
Cheese
Cream
Butter
Wholegrain bread and cereals
Some nuts
Some fruits
Fish with bones
iron foods
Red meat
Liver
Kidney
Fish
Chicken
Egg yolk
Spinach
Wholegrain bread and cereals
sodium foods
Is found in almost everything
Everything processed has sodium
overconsumption of calcium
hypercalcaemia which can weaken your bones, create kidney stones, and interfere with how your brain and heart work
overconsumption of iron
liver disease
heart problems
diabetes
overconsumption of sodium
raises blood pressure which means an increased risk of heart disease and stroke
underconsumption of calcium
hypocalcaemia which can lead to dental changes, cataracts and alterations in the brain
underconsumption of iron
less red blood cells that can carry oxygen so an iron deficiency can lead you to feel tired
underconsumption of sodium
