Micronutrients

Question 1

What are the two types of micronutrients?

Answer 1

Vitamins and Minerals

Question 2

What are the two types of vitamins?

Answer 2

1. Fat soluble vitamins A and D

2. Water soluble vitamins B1, B12, folate and C

Question 3

What foods are fat soluble vitamins found in?

Answer 3

Fatty foods from animal sources eg. butter, dairy foods, liver and oily fish

Question 4

Why does the body not need to eat fat soluble vitamins every day?

Answer 4

The body will store unused fat soluble vitamins in the liver and fatty tissue.

Question 5

What foods are water soluble vitamins mainly found in?

Answer 5

Fruit, vegetables and grains.

Question 6

How can water soluble vitamins be lost before cooking?

Answer 6

They can be destroyed by exposure to heat or air and they can be lost in the water used for cooking.

Question 7

What happens to excess water soluble vitamins in the body?

Answer 7

They do NOT be stored in the body.

Any excess will be excreted, so these vitamins need to be eaten everyday to fulfill dietary requirements.

Question 8

What is the nutrient, function, source and deficiency of Vitamin A?

Answer 8

Types: Retinol and from animal sources and Beta Carotene from plant sources.

Functions: Healthy eyesight, healthy skin, normal growth and development, healthy immune system, contains antioxidants which protects cells from damage

Sources: Animal (retinol): cheese, eggs, oily fish, butter, liver
Plant (beta carotene): green leafy veg eg. broccoli and cabbage, orange coloured fruits eg, orange, peppers and carrots

Deficiency: Poor eyesight, skin problems eg, acne, prone to infection

Question 9

What is the function, source and deficiency of Vitamin D?

Answer 9

Function: Helps absorb calcium from food and helps regulate the amount of calcium in the body which is needed for healthy bones and teeth

Sources: Oily fish, eggs, butter, meat, fortified food eg. margarine and breakfast cereals, sunlight on the skin

Deficiency: In children leads to rickets and in adults leads to pain and bone weakness called osteomalacia.

Question 10

What is the chemical name, function and source of Vitamin B1?

Answer 10

Chemical name; Thiamin

Function: assists with release of energy from food, in particular carbohydrate, promotes normal functioning of the nervous system, muscles and hearts.

Sources: Fortified cereals, whole grains and nuts

Question 11

What is the chemical name, function, and source of Vitamin B12?

Answer 11

Chemical name: Cobal min

Function: Formation of red blood cells, energy production, functioning of the nervous system.

Source; Fortified cereals, dairy products, eggs, meat and fish

Question 12

What is the chemical name, function, source and deficiency of folate?

Answer 12

Chemical name: Folic acid

Function: In pregnancy prevents neural tube defects in the baby eg, spina bifida, forms healthy red blood cells. required for cell division, involved in the structure of the nervous system

Sources: Fortified cereals, green leafy veg eg. broccoli and cabbage, brown rice, some fruits eg, oranges and bananas.

Deficiency: can increase risk of anemia , in pregnancy may cause spina bifida

Question 13

What is the function, source and deficiency of Vitamin C?

Answer 13

Function: normal structure and function of blood vessels, helps the body absorb iron which reduces the risk of anemia. promotes development of connective tissue, involved in wound healing, antioxidant properties which protect cells from damage

Source: some vegetables eg, peppers and broccoli, citrus fruits eg. oranges and lemons, berry fruits eg. blackcurrants, kiwi

Deficiency: Fatigue, weakness, aching joints and muscles, bleeding gums (scurvy), prevent wounds from healing well.
These are all symptoms of iron deficiency anemia

Question 14

What is an antioxidant?

Answer 14

a substance that reduces the destructive effects of oxidation in the body, protecting cells from damage by free radicals

Question 15

What is the function and source of sodium?

Answer 15

Function: helps to keep the body fluids balanced, maintains nerve functions

Sources: table salt, salty snacks eg. crisps and nuts, processed foods, cheese

Question 16

What is the function, source and deficiency of calcium?

Answer 16

Function: Formation and maintenance of bones and teeth, nerve and muscle functions, involved in blood clotting

Sources: milk, cheese and dairy products, green leafy veg eg. broccoli and cabbage, fortified soya products, white bread, fish where bones are eaten eg. sardines

Deficiency: can reduce peak bone mass, osteoporosis in later life

Question 17

What is the function, source and deficiency of iron?

Answer 17

Function: needed to from haemoglobin in red blood cells, required for normal energy metabolism, immune system functioning

Sources: HAEM: animal sources eg. red meat, liver, chicken and fish
NON HAEM: plant sources eg. pulses, nuts, dried fruit, fortified breakfast cereals, green leafy veg and whole grains.

Deficiency: Low iron stores in the body leading to iron deficiency anemia.

Question 18

What is the interaction between Calcium and Vitamin D?

Answer 18

Calcium is not easily absorbed on its own, as the absorption may be reduced by the presence of phytates in plant foods eg. cereals and pulses and by the presence of oxalates in vegetables and fruits eg. spinach and rhubarb.

The presence of Vitamin D promotes the absorption of calcium into the body.