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Micronutrients Flashcards

1
Q

What are micronutrients needed in?

A

Small amounts

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2
Q

What are micronutrients measured in?

A

Micrograms (ug)

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3
Q

What are vitamins and minerals needed in?

A

Required in very small amounts

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4
Q

What are vitamins and minerals measured in?

A
  1. Measured in milligrams (mg)
  2. Or micrograms (mcg)
  3. I mg = 1000mcg
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5
Q

What do micronutrients provide?

A

Fat soluble vitamins

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6
Q

What are the fat soluble vitamins?

A

ADEK

Vitamins A, D, E, K are the fat soluble vitamins

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7
Q

Where are the fat soluble vitamins stored?

A

In the liver

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8
Q

Do the fat soluble vitamins need to be eaten regularly?

A

No they don’t need to be eaten regularly

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9
Q

How long are the fat soluble vitamins stored for?

A

Can be stored in the body for months/years

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10
Q

Which are the water soluble vitamins ?

A

B group vitamins and vitamin C are water soluble vitamins

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11
Q

Can water soluble vitamins be stored int the body?

A

No they cannot be stored in the body

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12
Q

Do water soluble vitamins need to be eaten regularly?

A

Yes they do need to be eaten regularly

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13
Q

What can water soluble vitamins easily be destroyed by?

A

Can be easily destroyed by:

  1. Contact with sunlight
  2. Sunlight
  3. Affected by enzymes
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14
Q

How can we protect water soluble vitamins?

A
  1. Eat fresh
  2. Buy fruit and vegetables in a good condition
  3. Ripen at home
  4. Store in a cool, dark place
  5. Leave skins on where possible
  6. If boiling, use water sauce in a sauce e.g gravy
  7. Use cooking methods like steaming, stir-frying, roasting
  8. Boiling is the worst thing to do
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15
Q

Which vitamins are antioxidant vitamins?

A

ACE

Vitamins A, C, E have antioxidant properties

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16
Q

What do antioxidant vitamins do?

A

They protect against free-radicals

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17
Q

What can free-radicals do?

A

Free-radicals = damage healthy body cells = BAD

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18
Q

What can free-radicals lead to?

A

Can lead to heart disease

- certain types of cancer

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19
Q

What does Calcium do?

A
  1. Keeps teeth healthy
  2. Helps build bones
  3. Regulates muscle contractions
  4. Makes sure blood clotting is normal
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20
Q

What are some sources of calcium?

A
  1. Milk
  2. Cheese
  3. Dairy products
  4. Green leafy vegetables
  5. Bread
  6. Soya drinks
  7. Fish were you eat the bones
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21
Q

What can an excess of calcium lead to?

A

Can lead to stomach pains and diarrhoea

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22
Q

What is a deficiency of calcium?

A

Can lead to rickets in children and osteoporosis in later life

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23
Q

What is a power couple for calcium?

A

Works really well with vitamin D

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24
Q

What does vitamin C do?

A
  1. Helps with healing wounds
  2. Maintaining healthy skin and blood vessels, bones and cartilage
  3. Protecting cells
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25
Q

What are some sources of vitamin c

A
  1. Citrus fruits
  2. Peppers
  3. Potatoes
  4. Strawberries
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26
Q

What can an excess of vitamin c lead to?

A

Can lead to stomach pains, diarrhoea and flatulence

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27
Q

What is a deficiency of vitamin c?

A

Scurvy

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28
Q

What does vitamin B12 do?

A
  1. Makes red blood cells
  2. Keeps the nervous system healthy
  3. Releases energy from food
  4. Uses folate
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29
Q

What are some sources of B12?

A
  1. Meat
  2. Fish
  3. Milk
  4. Eggs
  5. Cheese
  6. Some fortified cereals
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30
Q

What can an excess of vitamin B12 lead to?

A
  1. Liver disease
  2. Acne
  3. Rosacea
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31
Q

What can not enough vitamin B12 lead to?

A

Could lead to vitamin B12 deficiency anaemia

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32
Q

What does vitamin B1 do?

A

Helps the body break down and release energy form food

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33
Q

What are some sources of vitamin B1?

A
  1. Peas
  2. Nuts
  3. Wholegrain breads
  4. Liver
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34
Q

What can an excess of vitamin b1 lead to?

A

High blood pressure

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35
Q

What can not enough vitamin B1 lead to?

A
  1. Loss of weight and appetite
  2. Confusion
  3. Muscle weakness
  4. Heart problems
36
Q

What does vitamin B3 do?

A

Helps the body break down and release energy form food

37
Q

What are some sources of vitamin B3 ?

A
  1. Meat
  2. Fish
  3. Eggs
  4. Wheat flour
38
Q

What can an excess of vitamin B3 lead to?

A

Skin flushes and liver damage

39
Q

What is a deficiency of vitamin B3?

A

Can lead to pellagra, diarrhoea and dementia

40
Q

What does vitamin k do?

A

Body needs for blood clotting and to heal wounds

41
Q

What are some sources of vitamin K?

A
  1. Green leafy vegetables e.g spinach and broccoli
  2. Vegetable oils
  3. Cereal grains
  4. Small amounts are found in meat and dairy
42
Q

What can an excess of vitamin K lead to?

A
  1. Aneamia

2. Jaundice in newborns

43
Q

What can not enough vitamin k lead to?

A

Bleeding and bruising and in severe cases bleeding to the brain

44
Q

What does vitamin E do?

A
  1. Helps maintain healthy skin and eyes

2. Strengthen the body’s immune system

45
Q

What are some sources of vitamin E?

A
  1. Plants oils
  2. Nuts and seeds
  3. Wheatgerm
46
Q

What can an excess of vitamin E lead to?

A
  1. Bleeding
  2. Fatigue
  3. Muscle weakness
47
Q

What can not enough vitamin E lead to?

A
  1. Nerve and muscle damage
  2. Muscle weakness
  3. Weakend immune system
48
Q

What does sodium do?

A
  1. Helps with digestion

2. Helps keep the level of fluids in the body balanced

49
Q

What are some sources of sodium?

A
  1. Ready meals
  2. Cheese
  3. Meat
  4. Savoury snacks
50
Q

What can an excess of sodium lead to?

A
  1. High blood pressure which increases your risk of strokes and heart disease
51
Q

What is a deficiency of not enough sodium?

A

Can lead to muscle cramps, nausea and vomiting

52
Q

What does iron do?

A

Important in making red blood cells

53
Q

What are some sources of iron?

A
  1. Red meat
  2. Dried fruits
  3. Nuts
  4. Beans
  5. Liver
54
Q

What can an excess of iron lead to?

A
  1. Can cause constipation
  2. Stomach pains
  3. Feeling sick
  4. Being sick
55
Q

What is a deficiency of iron?

A

Can lead to anaemia

56
Q

What does vitamin A do?

A
  1. Helps with vision in dim light
  2. Keeps skin healthy
  3. Helps your body’s natural defence against illness and infection
57
Q

What are some sources of vitamin A?

A
  1. Cheese
  2. Eggs
  3. Oily fish
  4. Milk
  5. Low fat spreads
  6. Liver and liver products
58
Q

What can an excess of vitamin a lead to?

A

Can lead to affects in your bones

59
Q

What is a deficiency of vitamin A?

A

Can lead to problems with the liver, blindness and dying corneas

60
Q

What does vitamin B2 do?

A
  1. Keeps skin healthy
  2. Keeps the nervous system healthy
  3. Keeps the eyes healthy
  4. Helps the body release energy from food
61
Q

What are some sources of vitamin B2?

A
  1. Milk
  2. Eggs
  3. Fortified cereals
  4. Mushrooms
  5. plain yogurt
62
Q

What can an excess of vitamin B2 lead to?

A

There is no evidence

63
Q

What can not enough vitamin B2 lead to?

A

Can leas to skin disorders, hair loss and swollen and cracked lips

64
Q

What does folic acid do?

A
  1. Helps the body form red blood cells

2. Reduces the risk of birth defects called neural tube effects, such as spine bifida in unborn babies

65
Q

What are some sources of folic acid?

A
  1. Broccoli
  2. Peas
  3. Leafy green vegetables
  4. Liver
  5. Brussel sprouts
66
Q

What can an excess of folic acid lead to?

A
  1. Can damage the nervous system

2. Cause symptoms of B12 deficiency

67
Q

What can not enough folic acid lead to?

A

Lack of folic acid = folate deficiency anaemia

68
Q

What does vitamin D do?

A

Keeps bones, teeth and muscles healthy

69
Q

What are some sources of vitamin D?

A
  1. Oily fish
  2. Dairy products
  3. Red meat
  4. Fortified foods
70
Q

What can an excess of vitamin D leas to?

A

Can cause back-pain, kidney problems, can damage the heart

71
Q

What can not enough vitamin D lead to?

A

Rickets and bone pain

72
Q

What is the power couple for vitamin D?

A

Works really well with calcium

73
Q

What does fluoride do?

A

Helps prevent tooth decay

74
Q

What are the sources of fluoride?

A
  1. Water

2. Toothpaste

75
Q

What can an excess of fluoride lead to?

A

Can leas to a bone disease called skeletal fluorsis

76
Q

What can not enough fluoride lead to?

A

Tooth and bone weakness

77
Q

What does iodine do?

A

Helps make thyroid hormones

78
Q

What are some sources of iodine?

A
  1. Sea fish

2. Shellfish

79
Q

What can an excess of iodine lead to?

A

Change the way your thyroid glands work = weight gain

80
Q

What is a deficiency of iodine?

A

Enlargement of the thyroid, make you feel cold, hypothyroidism

81
Q

What does phosphorous do?

A
  1. Builds strong bones and teeth

2. Helps release energy from food

82
Q

What are some sources of phosphorous?

A
  1. Red meat
  2. Fish
  3. Dairy foods
  4. Oats
83
Q

What can an excess of phosphorous lead to?

A

Short time = stomach pain, diarrhoea

Long time = reduce the amount of calcium in the body = bones fracture

84
Q

What can not enough phosphorus lead to?

A

Loss of appetite, anxiety, bone pain, muscle weakness

85
Q

What is the chemical name for vitamin B3

86
Q

What is the chemical name for vitamin B1?

87
Q

What is the chemical name for vitamin B2?

A

Riboflavin

Food Tests (4 decks)

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