Micronutrients Flashcards
Fat soluble viatmins
Vitamin A (RETINOL)
Vitamin D (CHOLECALCIFEROL)
Vitamin E (TOCOPHEROLS)
Vitamin K (PHYLLOQUINONE)
Vitamin A role in body
eyesight
needed for normal growth in children
healthy skin
resistance to infection
can be produced from beta carotene in orange and green fruits and vegetables
Vitamin A food sources
Liver
Oily fish
Egg yolks
Full cream milk
Cheese
Butter
Cream
Carrots
Spinach
Mango
Vitamin A over/under consumption
Over causes
- Liver damage
- Hair loss
- Headaches
- Nausea
Under causes
- Bad eyesight
- Abnormal growth
- Get sick easy
Vitamin D role in body
Strong bones and teeth
Absorption of calcium and phosphorous
Maintenance of normal muscle function
Normal function of the immune system
Vitamin D food sources
The sun
Oily fish
Cod liver oil
Eggs
Butter
Cheese
Vitamin D over/under consumption
Over causes
- Over-calcification of soft tissues
Under causes
- Rickets
- Weak bones
- Osteoporosis
Vitamin E role in body
Antioxidant qualities
Maintenance of healthy red blood cell membranes
Vitamin E food sources
- Plant oils
- Nuts
- Eggs
- Seeds
- Whole grains
- Fish
- Fruit
- Vegetable
Vitamin E over/under consumption
Over causes
- Very difficult to overdose
- Muscle weakness
- Fatigue
- Nausea
Under causes
- Nerve damage
- Red blood cell breakage
Vitamin K role in body
Normal blood clotting
Vitamin K food sources
- Produced by bacteria in intestine.
- Green leafy vegetables
- Broccoli
- Cauliflower
- Liver
- Eggs
- Cheese
- Wholemeal bread
Vitamin K over/underconsumption
Over causes
- Very difficult to overdose
- Enlarged liver
- Paleness
- Increased sweating
Under causes
- Very difficult to underdose
- Bleed excessively
Water soluble vitamins
Vitamin B2 (Riboflavin)
Vitamin B9 (Folate)
Vitamin B12 (Cobalamin)
Vitamin C (Ascorbic acid)
Vitamin B2 role in body
Healthy skin and eyes
Release of energy from food
Metabolism of carbohydrates, protein and fats
Vitamin B2 food sources
- Milk
- Cheese
- Yoghurt
- Vegemite
- Eggs
- Almonds
- Mushrooms
- Fortified cereals
Vitamin B2 over/under consumption
Over causes
- never happened before
Under causes
- Sore throat
- Cracks at corner of your mouth
- Rough skin patches
Vitamin B9 role in body
formation of enzymes and red blood cells
prevents anaemia
prevents neural tube defects
reduces risk of heart disease
Vitamin B9 food sources
- Vegemite
- Green leafy vegetables
- Whole grains
- Peas
- Oranges
- Bananas
Vitamin B9 over/under consumption
Over causes
- Masks B12 deficiency
Under causes
- Mental confusion
- Weakness
- Fatigue
Vitamin B12 role in body
Formation of red blood cells
Production of energy
Normal function of immune and nervous systems
Metabolism of carbohydrates and fat
Vitamin B12 food sources
- Animal foods
- Lean meat
- Fish
- Cheese
- Eggs
- Milk
- Fortified foods
Vitamin B12 over/under consumption
Over causes
- Excreted so extremely uncommon
Under causes
- Constipation
- Fatigue
- Loss of appetite
- Sore tongue
Vitamin C role in body
Immune system
Healing of wounds
Assists with the absorption of non-haem iron
Formation of collagen for normal vessels, bones, cartilages, gums, skin and teeth
Vitamin C food sources
- Citrus fruits
- Berry’s
- Mango
- Capsicum
- Green vegetables
- Potatoes
Vitamin C over/under consumption
Over causes
- Nausea
- Vomiting
- Headache
- Fatigue
Under causes
- Poor wound healing
- Bleeding gums
- Anaemia
- Joint pain
Minerals
Iron
Calcium
Potassium
Sodium
Iron role in body
Essential for healthy blood
Prevents anaemia
key component of haemoglobin and myoglobin
Iron food sources
- red meat
- liver
- kidney
- dark green vegetables
- cocoa powder
- eggs
Iron over/under consumption
Over causes
- organ damage
- joint pain
- skin pigmentation changes
Under causes
- anaemia
- fatigue
- weakness
- impaired immunity
Calcium role in body
forms structure of bones and teeth
prevents rickets and osteopetrosis
aids in clotting of blood
Calcium food sources
- Milk
- Cheese
- Eggs
- Yoghurt
- Salmon
- Sardines
- Whole grains
Calcium over/under consumption
Over causes
- Constipation
- Kidney dysfunction
Under causes
- Osteoporosis
- Rickets
Potassium role in body
Controls transmission of nerve impulses
Counteracts the negative effects of too much sodium on blood pressure
Potassium food sources
- Nuts
- Dried fruit
- Bran
- Bananas
- Lean meat
- Fruit juice
Potassium over/under consumption
Over causes
- Vomiting
- Muscular weakness
Under causes
- Irregular heartbeat
- Muscular weakness
Sodium role in body
Controls transmission of nerve impulse in conduction with potassium
Maintains water balance
Transports amino acids ad glucose
Sodium food sources
Commercial and highly processed foods
Soy sauce
Salted nuts
Potato chips
Sodium over/under consumption
Over causes
- Hypertension
Under causes
- Virtually impossible in western society
- Muscle cramps
- Loss of appetite
