Micro Nutrients Flashcards
(31 cards)
What are fat-soluble vitamins
Vitamins A and D
Mainly found in fatty foods
Body stores unused fat-soluble vitamins in liver and fatty tissue
What are water soluble vitamins
Vitamins B1, B12, folate and vitamin C
Mainly found in fruit and veg and grains
Any excess is excreted, need to be consumed daily
What are anti oxidants
Substances that reduce the destructive effects of oxidation in the body
Reduce risk of some cancers and CHD
4 functions of retinol
Healthy eyes, visual purple- helps to see in the dark
Healthy skin
Normal growth and development
Healthy immune system
Sources of retinol
Animal
- cheese
- Egg
- Oily fish
- liver
- butter
Function of carotene
Antioxidant properties
Sources of carotene
Plant
- carrots
- sweet potato
- green leafy veg
- apricots
Functions of vitamin D
Helps absorb calcium from food
Helps regulate amount of calcium in body
Helps deposit calcium on bones and teeth making strong bones and teeth
Main sources of vitamin D
Sunlight on skin
Oily fish, Egg, meat, butter and fortified margarine
Vitamin d deficiency
In children- rickets
In adults- osteomalacia
Functions of vitamin b1
Assists with energy release
Normal functioning of nervous system, muscles and heart
Main sources of vitamin b1
Meat Fish Nuts Fortified breakfast cereals and white flour Whole grain products
Vitamin b12 functions
Formation of blood cells
Energy production
Function of nervous system
Sources of vitamin b 12
Meat Fish Eggs Diary products Fortified breakfast cereals
Vitamin b12 deficiency
Risk of anaemia especially with a poorly planned vegetarian or vegan diet
Functions of vitamin C
Normal structure and function of blood vessels
Helps body absorb non-haem iron
Involved in wound healing
Anti- infective properties
Sources of vitamin C
Fruit and veg especially
- citrus’s fruit
- kiwi fruit
- green peppers
- broccoli
Vitamin c deficiency
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
Functions folate (folic acid)
Essential for Growth
Structure for nervous system
Formation of red blood cells
Release energy from foods
Sources of folate
Fortified cereals Green leafy veg Brown rice Oranges Bananas
Folate deficiency
Increased risk of
Megaloblastic anaemia
Functions of sodium
Helps keep body fluids balanced
Maintains nerve and muscle function
Sources of sodium
Table salt
Salty snacks
Processed food
Cheese
Functions of calcium
Strong bones and teeth
Necessary for nerve and muscle function
