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micronutrients Flashcards

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1
Q

what are vitamins?

A
  • nutrients required in small amounts
  • for variety of processes
  • most can’t be made by body so in diet
  • fat-soluble
  • water-soluble
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2
Q

what are the fat-soluble vitamins?

A
  • stored in body
  • A,D,E,K
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3
Q

what are the water-soluble vitamins?

A
  • can’t be stored in body
  • required daily
  • B,C
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4
Q

what is vitamin A needed for?

A
  • fat-soluble
  • normal iron metabolism
  • normal skin and vision mainenance
  • normal function of immune system
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5
Q

what and where are two forms of vitamin A obtained?

A
  • readymade as retinol from animal sources
  • beta carotene from plant sources
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6
Q

what is vitamin A concentration expressed as?

A
  • retinol equivalents (RE)
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7
Q

what does the body do to some carotenoids?

A
  • convert to retinol
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8
Q

where is vitamin A found?

A
  • pre-formed in liver
  • whole milk
  • produced from beta-carotene provided by dark, leafy veg, carrots and orange coloured fruit
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9
Q

what does UK law state about fortification?

A
  • margarine must be fortified with vitamin A and D
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10
Q

what are the consequences of vitamin A deficiency?

A
  • night blindness
  • eye ulceration causing blindness
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11
Q

what are the consequences of large intakes of vitamin A?

A
  • toxic
  • liver and bone damage
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12
Q

what are pregnant women advised about vitamin A?

A
  • don’t eat liver/pate
  • high levels retinol may be present
  • excess leads to birth defects
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13
Q

what is vitamin D needed for?

A
  • fat-soluble
  • absorption and use of calcium/phosphorous
  • blood calcium levels
  • normal bones,teeth,muscle function maintenance
  • normal function of immune system
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14
Q

what are the two forms of vitamin D?

how is it obtained?

how much required?

A
  • D2 and D3
  • action of sunlight
  • small amounts measured in micrograms
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15
Q

what are two sources of vitamin D?

A
  • oily fish
  • meat
  • eggs
  • fortified cereals and spreads
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16
Q

how is vitamin D obtained?

A
  • synthesis in skin following sunlight
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17
Q

what are the consequences of vitamin D?

A
  • rickets in children
  • osteomalacia in adults
  • increased falls in elderly
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18
Q

what is vitamin E needed for?

A
  • fat-soluble
  • antioxidant
  • protect cells against oxidative damage
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19
Q

what are sources of vitamin E?

why is it naturally present in them?

A
  • large amount of polyunsaturated fats: plant oils, nuts, seeds
  • prevents oxidation
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20
Q

what is vitamin K needed for?

A
  • fat-soluble
  • blood clotting
  • normal bone maintenance
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21
Q

what are sources of vitamin K?

where is it naturally produced in the body?

A
  • green leafy veg
  • meat
  • dairy products
  • eggs
  • produced in gut by bacteria
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22
Q

what do they do to new-borns with vitamin K?

A
  • injection
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23
Q

what is Thiamin (B1) needed for?

A
  • water-soluble
  • energy release from carbs
  • normal function of nervous sytem and heart
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24
Q

what are the sources of Thiamin (B1)?

A
  • whole grains
  • nuts
  • meat
  • milk
  • veg
  • fortified cereal
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25
Q

what are the consequences of thaimin deficiency?

A
  • nervous sytem disease:beriberi
26
Q

what is Riboflavin (B2) needed for?

A
  • water-soluble
  • energy release of protein/carbs/fats
  • norml function of nervous system
  • skin maintenance
  • healthy rbc
27
Q

whar are sources of Riboflavin (B2)?

A
  • milk
  • eggs
  • rice
  • fortified cereals
  • liver
  • green veg
28
Q

what is Niacin (B3) needed for?

A
  • water-soluble
  • energy release from food
  • normla function of nervous sytem
  • psychological function
  • skin maintenance
29
Q

what are sources of Niacin (B3)?

A
  • meat
  • eggs
  • dairy products
  • yeast
30
Q

what are the consequences of Niacin deficiency?

A
  • sun-sensitive skin (pellagra)
  • rare for UK and western countries
31
Q

what is vitamin B6 needed for?

A
  • cysteine synthesis
  • energy-yielding metabolism
  • nervous system and hormonal function
  • psychological
32
Q

what other vitamins does vitamin B6 work with to maintaon normal blood homocysteine levels?

A
  • folate
  • vitamin B12
33
Q

who is at risk of vitamin B6 deficiency?

A
  • prolonged administration of certain drugs
34
Q

what other vitamin does B6 work with to maintain normal blood homocysteine levels?

A
  • folate
  • vitamin B12
35
Q

what are sources of B6?

A
  • milk
  • eggs
  • whole grains
36
Q

what is vitamin B12 needed for?

A
  • normal function of immune system
  • nervous system
  • formation of rbc
37
Q

what are sources of vitamin B12?

A
  • meat
  • fishmilk
  • cheese
  • eggs
38
Q

who is at risk of vitamin B12 deficiency and what are the consequences?

A
  • strict vegans
  • peripheral nerve damage develops
39
Q

what is folate needed for?

A
  • normal rbc
  • normal cell division
  • normal psychological function
40
Q

what are sources of folate?

A
  • green leafy veg
  • oranges
  • bananas
41
Q

who is most at risk of low folate levels?

A
  • teen girls
  • elderly
42
Q

what are the consequences of folate deficiency?

A
  • neural tube defects in new borns
  • immature rbc cause megaloblastic anaemia
43
Q

how is folic acid linked to folate?

A
  • synthetic form used in supplements
  • food fortification
44
Q

what is vitamin C needed for?

A
  • immune system
  • strong teeth and bones
  • skin
  • absorption of iron
45
Q

what are sources of vitamin C?

A
  • citrus fruits
  • green veg
  • tomatoes
46
Q

what are the consequences of vitmain C deficiency?

A
  • bleeding gums
  • fatigue
  • aching joints and muscles
47
Q

what are minerals?

A
  • inorganic substances
  • small different amounts for each
  • trace elements = small amount
48
Q

what mineral does the body contain the most of?

what is it needed for?

A
  • calcium
  • strong bones and teeth
  • normal blood clotting
  • nervous system function
49
Q

what are sources of calcium?

A
  • dairy
  • green leafy veg
  • fortified bread
50
Q

how much calcium does skeleton contain?

A
  • 99%
51
Q

what regulates calcium level in the blood?

A
  • vitamin D
52
Q

what are the consequences of low calcium intake?

who is most likely at risk?

A
  • withdrawn from bones
  • low bone density
  • teen girls
53
Q

what does low vitamin D AND calcium cause?

A
  • osteoporosis
54
Q

what is phosphorous needed for?

A
  • strong bones and teeth
  • energy production
  • cell membrane function
55
Q

what are sources of phosphorous?

A
  • red meats
  • fish
  • dairy
56
Q

what is iron needed for?

A
  • formation of haemoghlobin
  • oxygen transportation
  • energy production
57
Q

what are sources of iron?

A
  • meat
  • eggs
  • fish
58
Q

what is the source of haem iron?

A
  • animal sources
59
Q

what is the source of non-haem iron?

how is it absorbed?

A
  • plant sources
  • vitamin C helps absorbtion when eaten at the same time
60
Q

what amounts of iron is required?

A
  • teen girls and pregnant women need more than men
  • 1/2 teen girls in uk low intake
61
Q

what are the consequences of low iron?

A
  • anaemia

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