Micro nutrients

Question 1

Vitamin and mineral basics

Answer 1

Vitamins and minerals are required for good health. The body can only manufacture a small amount of the vitamins and minerals we need so the right balance must be achieved through the diet. They have no calorific value but perform important metabolic functions and help prevent a range of diseases.

Question 2

What is anabolism?

Answer 2

the building of small molecules into large molecules.

Question 3

What is catabolism?

Answer 3

the breaking down of large molecules into small ones, so cells have the energy they need to work.

Question 4

Vitamin and mineral further info

Answer 4

Vitamins and minerals are required in small quantities for growth, health and physical well-being. They are referred to as micronutrients because, although they are essential, they are required in very small amounts - usually only a few milligrams (mg) or micrograms (μg) per day - when compared to fats, proteins and carbohydrates. They do not provide any energy but still play an important role in metabolism as they are essential for anabolism and catabolism to occur. As an example, a number of vitamins are required for the metabolism of glycogen and fatty acids to produce energy, and also for the breakdown of amino acids when glycogen stores are running low.

Question 5

Fat Soluble Vitamins

Answer 5

Vitamins A, D, E and K. These are mainly found in fatty foods including animal fats, vegetable oils, dairy products, liver and oily fish. Although we need a certain amount of vitamins daily, it does not mean we need to eat these types of food every day. This is because the body is capable of storing these vitamins in the liver and fatty tissues for future use.

Question 6

Water soluble Vitamins

Answer 6

B vitamins, vitamin C and folic acid (less commonly known as vitamin M). These vitamins are not stored in the body so need to be consumed more frequently. They can be destroyed when cooked in water or exposed to heat - the best cooking methods for preserving these vitamins are steaming or grilling.

Question 7

Vitamin A, role and source.

Answer 7

Role: Strengthens the immune system to help fight against infections.
Source: Cheese, eggs, yoghurt, fortified spreads.

Question 8

Vitamin D, role and source.

Answer 8

Role: Regulates the amount of calcium and phosphate in the body.
Source: Sunlight, oily fish, eggs.

Question 9

Vitamin E, role and source.

Answer 9

Role: Maintains cell structure by protecting the cell membrane.
Source: Plant oils (soya, corn and olive oil), nuts and seeds.

Question 10

Vitamin K, role and source.

Answer 10

Role: Plays an important role in blood clotting.
Source: Green leafy vegetables (e.g. broccoli and spinach), cereals, and vegetable oils.

Question 11

Vitamin C, role and source.

Answer 11

Role: Protects cells and keeps them healthy.Maintains the health of connective tissue.Helps wounds to heal.
Source: A wide variety of fruit and vegetables (e.g. oranges, strawberries, blackcurrants, broccoli, red and green peppers).

Question 12

B Vitamin, role and source.

Answer 12

Role: Help breakdown and release energy from food. Keep skin, eyes, nervous and digestive systems healthy. Help to form haemoglobin (the oxygen carrier in the blood)
Source: Vegetables, fresh and dried fruit, eggs, wholegrain breads, fortified breakfast cereals, milk, meat and fish.

Question 13

Folic acid, role and source.

Answer 13

Role: Works together with B vitamins to form healthy red blood cells.Helps reduce the risk of central nervous system defects such as spina bifida.
Source: Broccoli, brussel sprouts, liver, spinach, chickpeas, brown rice, and fortified breakfast cereals.

Question 14

Antioxidants

Answer 14

Vitamins A, C and E can also be classed as antioxidants. These protect and repair cells from damage caused by free radicals. Antioxidants aren’t only found in vitamins, they are also in other nutrients and minerals, including zinc and selenium.
Eating a at least five portions of fruit and vegetables per day, with a variety of colours, and including nuts and seeds regularly in the diet, can get the right amount of antioxidants into the body.

Question 15

Free Radicals

Answer 15

Normal result of metabolism, can be harmful when they accumulate in large numbers. They can damage cells and play a role in heart disease, cancer and more.
they can be increased by external factors such as radiation or lifestyle. Exercise can increase the numbers, it is speculated that it is a result of increased metabolism to meet the body’s energy demands. Free radicals, however, may also play a useful role in clearing away muscle tissue broken down by exercise

Question 16

Minerals

Answer 16

Minerals are inorganic elements which cannot be synthesised by the body so must be obtained through the diet.Minerals can be found in a variety of foods including meat, cereals, bread, fish, milk and other dairy produce, vegetables, fruit and nuts.

Question 17

why are minerals necassary?

Answer 17

Minerals are necessary for three main reasons: 1. To build healthy bones and teeth. 2. To control the fluid balance in tissues.3. To release energy from nutrients.

Question 18

Macro-minerals

Answer 18

Macro-minerals:Some minerals are needed in much larger amounts than others and are known as macro-minerals. Examples include calcium, phosphorus, magnesium, sodium, potassium and chloride.

Question 19

Trace minerals

Answer 19

Required in much smaller amounts, are known as trace minerals, and include iron, zinc, iodine, fluoride, selenium and copper. Even though trace minerals are required in smaller amounts they are just as important as macro-minerals

Question 20

Iron, role and sources.

Answer 20

Role: Helps in the production of red blood cells which carry oxygen around the body.Required by many muscle enzymes involved in energy metabolism.
Sources: Liver, meat, dried fruit (e.g. apricots), beans, nuts, whole grains (e.g. brown rice), and most dark, leafy vegetables.

Question 21

Sodium cloride (salt)
Role and sources.

Answer 21

Role: Helps maintain the correct levels of fluid in the body. It is necessary for nerve transmission and muscle contraction.
Sources: Meat and vegetables.

Question 22

Potassium

Role and sources.

Answer 22

Role: Similar to sodium; controls the balance of fluids in the body. Necessary for nerve transmission and muscle contraction.
Sources: Fruit (e.g. bananas) vegetables, pulses, nuts and seeds, meat, shellfish and milk.

Question 23

Calcium

Role and Sources.

Answer 23

Role: Helps build strong bones and teeth. Regulates muscle contraction, including heart beat.Ensures blood clots normally.
Sources: Milk, cheese and other dairy foods, green leafy vegetables, tofu, nuts, and bread made with fortified flour.

Question 24

Zinc

Role and Sources:

Answer 24

Role: Helps to make new cells and enzymes. Assists in the metabolism of carbohydrate, fat and protein.Involved with the healing of wounds.
Sources: Meat, shellfish, dairy products (e.g. milk and cheese), bread and cereal products.

Question 25

Potential benefits of supplements

Answer 25

It can ensure vitamin and mineral needs are met when people don’t have time to prepare their own meals.
Supplementation may be advised for certain population groups, such as

Pregnant women: 400 micrograms of folic acid daily whilst trying to get pregnant, and during the first 12 weeks of pregnancy. 10 micrograms of vitamin D each day throughout pregnancy and if breastfeeding. Iron supplements may be required as, during pregnancy, women can develop an iron deficiency.

Children aged six months to four years: A supplement containing vitamins A, C and D. This is normally a precautionary measure, especially for children who don’t have a varied diet or who are fussy eaters.

People aged 65 or over: Vitamin D supplement. A deficiency in vitamin D can lead to weak bones causing pain and tenderness.

Question 26

Risks associated with supplementation

Answer 26

Despite most vitamins not causing harm if consumed in quantities slightly above the RNI (Recommended Nutrient Intake), the European Food Safety Authority have produced a report which defines the tolerable upper limit intake level (UL). The UL is the maximum level of intake before there is a risk of an adverse effect on health.
The UL for vitamin E is set at 300mg which is nearly 100 times more than the recommended amount. Some vitamins, like vitamin C, have such low toxicity that they do not even have a UL assigned. There are some guidelines however, from the NHS, that state we should limit our intake to around 1000mg of vitamin C, or 25 times the recommended guidelines of 40mg per day. This is due to the risk of gastrointestinal problems associated with a high intake

Question 27

Excess vitamin A

Answer 27

Can cause nausea, skin and liver damage, and also birth defects in unborn babies. Pregnant women are advised to avoid vitamin A supplements and concentrated food sources of vitamin A, such as liver, because of this. Research suggests that having an average daily intake of vitamin A more than 1.5mg over a period of years can affect your bones, making them more at risk of fracture with age (the recommended amount is 0.7mg a day for men and 0.36mg a day for women).

Question 28

Excess Vitamin D

Answer 28

Can lead to kidney damage due to an excess build-up of calcium, and it is recommended that people should not consume more than 25 micrograms a day. The British Dietetic Association recommends that if someone already takes a multivitamin tablet that includes vitamin D, they should not take any additional vitamin D supplement unless advised to do so by a health professional.

Question 29

Excess of iron

Answer 29

It is advised that taking in excess of 20mg of iron can cause constipation and stomach pain (RNI is 8.7mg for men and 14.8mg a day for women).

Question 30

Excess of potassium and sodium

Answer 30

Can be harmful if the kidneys aren’t functioning properly. Sodium is an important mineral and is responsible for regulating water content and electrolyte balance, but in the UK our average sodium (salt) intake is above the recommended guideline of 6g/per day. Excessive sodium intake is considered to be one of the risk factors for high blood pressure and cardiovascular disease, so for many a lower salt intake is advised.

Question 31

Professional Boundaries

Answer 31

Most supplements will cause few adverse side-effects if taken in excess. A multivitamin taken alongside a healthy and varied diet may help a client to get everything they need. For advice on individual problems or goals, for special population groups, or on specific supplements, especially those that may be toxic if consumed in excess, always refer to a suitably qualified professional. Remember that even shop-bought supplements can interact with medications - which may prevent them from working effectively.