Micro Nutrients

Question 1

What are fat-soluble vitamins

Answer 1

Vitamins A and D
Mainly found in fatty foods
Body stores unused fat-soluble vitamins in liver and fatty tissue

Question 2

What are water soluble vitamins

Answer 2

Vitamins B1, B12, folate and vitamin C
Mainly found in fruit and veg and grains
Any excess is excreted, need to be consumed daily

Question 3

What are anti oxidants

Answer 3

Substances that reduce the destructive effects of oxidation in the body
Reduce risk of some cancers and CHD

Question 4

4 functions of retinol

Answer 4

Healthy eyes, visual purple- helps to see in the dark
Healthy skin
Normal growth and development
Healthy immune system

Question 5

Sources of retinol

Answer 5

Animal

• cheese
• Egg
• Oily fish
• liver
• butter

Question 6

Function of carotene

Answer 6

Antioxidant properties

Question 7

Sources of carotene

Answer 7

Plant

• carrots
• sweet potato
• green leafy veg
• apricots

Question 8

Functions of vitamin D

Answer 8

Helps absorb calcium from food
Helps regulate amount of calcium in body
Helps deposit calcium on bones and teeth making strong bones and teeth

Question 9

Main sources of vitamin D

Answer 9

Sunlight on skin

Oily fish, Egg, meat, butter and fortified margarine

Question 10

Vitamin d deficiency

Answer 10

In children- rickets

In adults- osteomalacia

Question 11

Functions of vitamin b1

Answer 11

Assists with energy release

Normal functioning of nervous system, muscles and heart

Question 12

Main sources of vitamin b1

Answer 12

Meat
Fish
Nuts
Fortified breakfast cereals and white flour
Whole grain products

Question 13

Vitamin b12 functions

Answer 13

Formation of blood cells
Energy production
Function of nervous system

Question 14

Sources of vitamin b 12

Answer 14

Meat 
Fish
Eggs
Diary products 
Fortified breakfast cereals

Question 15

Vitamin b12 deficiency

Answer 15

Risk of anaemia especially with a poorly planned vegetarian or vegan diet

Question 16

Functions of vitamin C

Answer 16

Normal structure and function of blood vessels
Helps body absorb non-haem iron
Involved in wound healing
Anti- infective properties

Question 17

Sources of vitamin C

Answer 17

Fruit and veg especially

• citrus’s fruit
• kiwi fruit
• green peppers
• broccoli

Question 18

Vitamin c deficiency

Answer 18

Short term- fatigue, sore joints and muscles
Medium term- iron deficiency anaemia, bleeding gums, wounds don’t heal well
Long term- increased risk of CHD and some cancers

Question 19

Functions folate (folic acid)

Answer 19

Essential for Growth
Structure for nervous system
Formation of red blood cells
Release energy from foods

Question 20

Sources of folate

Answer 20

Fortified cereals 
Green leafy veg
Brown rice
Oranges
Bananas

Question 21

Folate deficiency

Answer 21

Increased risk of

Megaloblastic anaemia

Question 22

Functions of sodium

Answer 22

Helps keep body fluids balanced

Maintains nerve and muscle function

Question 23

Sources of sodium

Answer 23

Table salt
Salty snacks
Processed food
Cheese

Question 24

Functions of calcium

Answer 24

Strong bones and teeth

Necessary for nerve and muscle function

Question 25

Sources of calcium

Answer 25

Diary foods
Green leafy veg 
Fortified soya products 
White bread 
Fish with bones- sardines

Question 26

Calcium deficiency

Answer 26

Osteoporosis

Question 27

Functions of iron

Answer 27

Form haemoglobin
Normal energy metabolism
Normal functioning of the immune system

Question 28

Iron deficiency

Answer 28

Short term- low energy and resistance to infections

Mid term- fainting, dizziness, pale skin, fatigue

Question 29

What 2 things decrease absorption of calcium

Answer 29

Phytates

Oxalates

Question 30

4 things which decrease iron absorption

Answer 30

Fibre
Phytates
Phosphates
Tannins

Question 31

Max recomendd amount of salt per day

Answer 31

6g- over 11
3g- 4-6
5g- 7-0