Micro-Nutrients Flashcards
What are micro-nutrients?
Nutrients needed by the body in smaller amounts, includes vitamins and minerals.
What are vitamins and where do we get them?
Chemical substances that are vital to life. The body cannot make most so must be obtained through diet.
What are the fat-soluble vitamins?
Vitamin A,D and E
What are the water-soluble vitamins?
Vitamin C and B complex
Functions of vitamin A
~makes ‘visual purple’ which assists good vision particularly in dim light
~keep mucous membranes healthy
~maintenance of healthy skin
~normal growth of children
Sources of vitamin A
Animal: milk, eggs, oily fish, liver
Plants: carrots , tomatoes, spinach, apricots
Impact of not enough vitamin A
~Reduced vision in dim light
~Dry and infected skin and mucous membranes
~Increased risk of CHD and cancer
Impact of too much vitamin A
~Good vision
~Reduced risk of CHD and cancer
~harmful during pregnancy (dangerous to developing foetus)
Functions of vitamin D
~Proper development of strong bones and teeth
~quicker healing of bone fractures
~absorption of calcium and phosphorus
Sources of vitamin D
The sun’s ultraviolet rays are the main source of vitamin D
Food sources: Oily fish, egg yolk, fortified margarine and cereal
Impact of having not enough vitamin D
~poor growth in children, increased risk of rickets (soft bones)
~osteomalacia (adult rickets) in elderly
~osteoporosis
Impact of having too much vitamin D
~In rare cases, leads to deposits of calcium in the blood and heart
Function of vitamin E
~Prevent certain cancers and heart disease
~Healthy skin
Sources of vitamin E
Eggs, nuts, seeds, cereal
Impact of not having enough vitamin E
~Vitamin E deficiency is very rare
~Premature babies placed in baby care unit to receive vitamin E to reduce/prevent damage to eyes
What types of Vitamin B are in the Vitamin B complex (that we must know)?
Vitamin B1, B2, B3, B12, and folic acid
Function of vitamin B1, B2, B3
~Release energy from carbohydrates
~Growth and normal function of nervous system
~Normal growth of children
Sources of vitamin B1, B2, B3
White/wholemeal bread, fortified cereal, meat, liver
Impact of having not enough vitamin B1, B2, B3
~Tiredness due to energy not realised from carbohydrates
~Depression, anxiety, irritability
~Slow growth of children
Function of vitamin B12
~Make red blood cells which carry oxygen around the body
~Keep nerve cells healthy
Sources of vitamin B12
All animal food (eggs, milk, meat, etc.) and cereal
Impact of having not enough vitamin B12
~Tiredness as body doesn’t have as many red blood cells
~Pernicious Anaemia
Function of folic acid
~Essential for formation of red blood cells
~Proper development of unborn babies, protect them against neural tube defect like spinal bifida
Sources of folic acid
Green leafy vegetables, fortified cereal, oranges, peas
Impact of having not enough folic acid
~Neural tube defect in unborn babies leading to under-development of babies spine and nervous system
~Megaloblastic Anaemia
Function of vitamin C
~Help cuts and wounds heal quick
~Protects immune system
~Assists absorption of anaemia
~Build and maintain skin
Sources of vitamin C
Blackcurrants, green pepper, kiwi, citrus fruits, green leafy vegetables
Impact of having not enough vitamin C
~Cuts and wounds fail to heal properly leading to infection
~Anaemia
~Risk of developing CHD and cancer
Impact of having too much vitamin C
~Prevents infection
~Quick healing of cuts and wounds
~Reduced risk of CHD, cancer, anaemia
Function of antioxidants
~Fend off free radicals
~Form defence system against free radicals
Function of antioxidants
~Fend off free radicals
~Form defence system against free radicals
What are free radicals?
Molecules which damage body cells/tissues and puts us more at risk of developing cancer or CHD
What vitamins are antioxidants?
A, C, E
What are the 4 most important minerals?
Phosphorus, calcium, iron, sodium
Function of calcium
~combines with phosphorus to make calcium phosphate, which strengthens bones and teeth
~prevents osteoporosis
~required for correct functioning of muscles and nerves
~helps blood to clot after injury
Sources of calcium
Milk, cheese, yoghurt, green leafy vegetables
Impact of having not enough calcium
~Poor development of bones and teeth
~Lead to rickets, tooth decay, osteoporosis
~Longer healing of broken bones
Function of iron
~Component of haemoglobin, which makes red blood cells
~Transport oxygen around the body to every cell
~Prevent anaemia
Sources of iron
Red meat(liver, kidney), cocoa, green leafy vegetables, fortified flour and bread
Impact of having not enough iron
~Tiredness, lack of energy, weakness
~Anaemia
Impact of having too much iron
~Reduce risk of anaemia
~Can collect mainly in liver and becomes toxic
