Micro nutrients Flashcards
Vitamin and mineral basics
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.
What is anabolism?
the building of small molecules into large molecules.
What is catabolism?
the breaking down of large molecules into small ones, so cells have the energy they need to work.
Vitamin and mineral further info
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.
Fat Soluble Vitamins
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.
Water soluble Vitamins
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.
Vitamin A, role and source.
Role: Strengthens the immune system to help fight against infections.
Source: Cheese, eggs, yoghurt, fortified spreads.
Vitamin D, role and source.
Role: Regulates the amount of calcium and phosphate in the body.
Source: Sunlight, oily fish, eggs.
Vitamin E, role and source.
Role: Maintains cell structure by protecting the cell membrane.
Source: Plant oils (soya, corn and olive oil), nuts and seeds.
Vitamin K, role and source.
Role: Plays an important role in blood clotting.
Source: Green leafy vegetables (e.g. broccoli and spinach), cereals, and vegetable oils.
Vitamin C, role and source.
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).
B Vitamin, role and source.
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.
Folic acid, role and source.
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.
Antioxidants
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.
Free Radicals
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
Minerals
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.
why are minerals necassary?
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.
Macro-minerals
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.
Trace minerals
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
Iron, role and sources.
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.
Sodium cloride (salt) Role and sources.
Role: Helps maintain the correct levels of fluid in the body. It is necessary for nerve transmission and muscle contraction.
Sources: Meat and vegetables.
Potassium
Role and sources.
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.
Calcium
Role and Sources.
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.
Zinc
Role and Sources:
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.
