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food OLD FOOD OLD FOOD > micro-nutrients > Flashcards

micro-nutrients Flashcards

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1
Q

Fat soluble vitamins

A

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

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2
Q

vitamin a function

A

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

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3
Q

vitamin a foods

A

Liver
Oily fish
Full cream milk
Cheese
Egg yolks
Butters
Dark green and orange fruits and vegetables

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4
Q

vitamin a overconsumption

A

headaches
blurred vision
nausea
muscle aches
issues with coordination

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5
Q

vitamin a underconsumption

A

vision loss and blindness
complications with your skin, heart and lungs

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6
Q

vitamin d function

A

Aid in the metabolism and absorption of calcium

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7
Q

vitamin d foods

A

Oily fish
Sometimes added to foods
Body makes it through sunlight on the skin

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8
Q

vitamin d overconsumption

A

build-up of calcium in the body which weakens bones and damages the kidney and heart

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9
Q

vitamin d underconsumption

A

osteoporosis
bone and joint pain

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10
Q

water soluble vitamins

A

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

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11
Q

Thiamine function

A

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

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12
Q

Riboflavin function

A

Helps maintain healthy skin and eyes
Helps release energy from carbohydrates, protein and fat

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13
Q

Niacin function

A

Helps release energy from food
Helps us metabolise carbohydrate, protein and fat
Healthy for a good digestive system
Helps maintain healthy skin

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14
Q

Vitamin C function

A

Helps resist infection
Helps heal wounds
Maintains healthy gums, teeth, bones and blood vessels
Aids absorption of plant iron

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15
Q

Thiamine foods

A

Wholegrain cereals
Lean pork
Liver
Kidney
Vegemite
Peas
Beans
Often put in breakfast cereals
Eggs

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16
Q

Riboflavin foods

A

Wholegrain cereals
Lean pork
Liver
Kidney
Vegemite
Peas
Beans
Often put in breakfast cereals
Eggs

17
Q

Niacin foods

A

Meat
Fish
Eggs
Liver
Kidney
Wholegrain bread
Vegemite

18
Q

Vitamin C foods

A

Red capsicum
Grapefruit
Citrus fruits
Tropical fruits
Berries
Spinach
Parsley

19
Q

overconsumption of Thiamine

A

There is no toxic level of thiamine since you get rid of it all when you urinate

20
Q

overconsumption of Riboflavin

A

There is no toxic level of riboflavin since you get rid of it all when you urinate

21
Q

overconsumption of Niacin

A

diarrhoea
easy bruising
increased bleeding from wounds

22
Q

overconsumption of Vitamin C

A

nausea
abdominal cramps
headaches
fatigue
kidney stones
diarrhoea

23
Q

underconsumption of Thiamine

A

tired
loss of appetite
muscle weakness

24
Q

underconsumption of Riboflavin

A

skin disorders
hyperaemia
reproductive problems

25
Q

underconsumption of Niacin

A

bright redness on the tongue
constipation
diarrhoea

26
Q

underconsumption of Vitamin C

A

scurvy

27
Q

minerals

A

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

28
Q

calcium function

A

Is essential for formation of bones and teeth
Helps with muscle contraction and proper nerve functioning
Prevents osteoporosis and rickets

29
Q

iron function

A

Essential for the formation of red blood cells
In most enzymes the body produces

30
Q

sodium function

A

Essential for regulating fluid balance

31
Q

calcium foods

A

Milk
Yogurt
Cheese
Cream
Butter
Wholegrain bread and cereals
Some nuts
Some fruits
Fish with bones

32
Q

iron foods

A

Red meat
Liver
Kidney
Fish
Chicken
Egg yolk
Spinach
Wholegrain bread and cereals

33
Q

sodium foods

A

Is found in almost everything
Everything processed has sodium

34
Q

overconsumption of calcium

A

hypercalcaemia which can weaken your bones, create kidney stones, and interfere with how your brain and heart work

35
Q

overconsumption of iron

A

liver disease
heart problems
diabetes

36
Q

overconsumption of sodium

A

raises blood pressure which means an increased risk of heart disease and stroke

37
Q

underconsumption of calcium

A

hypocalcaemia which can lead to dental changes, cataracts and alterations in the brain

38
Q

underconsumption of iron

A

less red blood cells that can carry oxygen so an iron deficiency can lead you to feel tired

39
Q

underconsumption of sodium

A

food OLD FOOD OLD FOOD (21 decks)

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