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Food 12 > Micronutrients > Flashcards

Micronutrients Flashcards

1
Q

Fat soluble viatmins

A

Vitamin A (RETINOL)
Vitamin D (CHOLECALCIFEROL)
Vitamin E (TOCOPHEROLS)
Vitamin K (PHYLLOQUINONE)

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2
Q

Vitamin A role in body

A

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

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3
Q

Vitamin A food sources

A

Liver
Oily fish
Egg yolks
Full cream milk
Cheese
Butter
Cream

Carrots
Spinach
Mango

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4
Q

Vitamin A over/under consumption

A

Over causes
- Liver damage
- Hair loss
- Headaches
- Nausea

Under causes
- Bad eyesight
- Abnormal growth
- Get sick easy

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5
Q

Vitamin D role in body

A

Strong bones and teeth
Absorption of calcium and phosphorous
Maintenance of normal muscle function
Normal function of the immune system

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6
Q

Vitamin D food sources

A

The sun

Oily fish
Cod liver oil
Eggs
Butter
Cheese

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7
Q

Vitamin D over/under consumption

A

Over causes
- Over-calcification of soft tissues

Under causes
- Rickets
- Weak bones
- Osteoporosis

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8
Q

Vitamin E role in body

A

Antioxidant qualities
Maintenance of healthy red blood cell membranes

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9
Q

Vitamin E food sources

A
  • Plant oils
  • Nuts
  • Eggs
  • Seeds
  • Whole grains
  • Fish
  • Fruit
  • Vegetable
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10
Q

Vitamin E over/under consumption

A

Over causes
- Very difficult to overdose
- Muscle weakness
- Fatigue
- Nausea

Under causes
- Nerve damage
- Red blood cell breakage

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11
Q

Vitamin K role in body

A

Normal blood clotting

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12
Q

Vitamin K food sources

A
  • Produced by bacteria in intestine.
  • Green leafy vegetables
  • Broccoli
  • Cauliflower
  • Liver
  • Eggs
  • Cheese
  • Wholemeal bread
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13
Q

Vitamin K over/underconsumption

A

Over causes
- Very difficult to overdose
- Enlarged liver
- Paleness
- Increased sweating

Under causes
- Very difficult to underdose
- Bleed excessively

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14
Q

Water soluble vitamins

A

Vitamin B2 (Riboflavin)
Vitamin B9 (Folate)
Vitamin B12 (Cobalamin)
Vitamin C (Ascorbic acid)

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15
Q

Vitamin B2 role in body

A

Healthy skin and eyes
Release of energy from food
Metabolism of carbohydrates, protein and fats

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16
Q

Vitamin B2 food sources

A
  • Milk
  • Cheese
  • Yoghurt
  • Vegemite
  • Eggs
  • Almonds
  • Mushrooms
  • Fortified cereals
17
Q

Vitamin B2 over/under consumption

A

Over causes
- never happened before

Under causes
- Sore throat
- Cracks at corner of your mouth
- Rough skin patches

18
Q

Vitamin B9 role in body

A

formation of enzymes and red blood cells
prevents anaemia
prevents neural tube defects
reduces risk of heart disease

19
Q

Vitamin B9 food sources

A
  • Vegemite
  • Green leafy vegetables
  • Whole grains
  • Peas
  • Oranges
  • Bananas
20
Q

Vitamin B9 over/under consumption

A

Over causes
- Masks B12 deficiency

Under causes
- Mental confusion
- Weakness
- Fatigue

21
Q

Vitamin B12 role in body

A

Formation of red blood cells
Production of energy
Normal function of immune and nervous systems
Metabolism of carbohydrates and fat

22
Q

Vitamin B12 food sources

A
  • Animal foods
  • Lean meat
  • Fish
  • Cheese
  • Eggs
  • Milk
  • Fortified foods
23
Q

Vitamin B12 over/under consumption

A

Over causes
- Excreted so extremely uncommon

Under causes
- Constipation
- Fatigue
- Loss of appetite
- Sore tongue

24
Q

Vitamin C role in body

A

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

25
Q

Vitamin C food sources

A
  • Citrus fruits
  • Berry’s
  • Mango
  • Capsicum
  • Green vegetables
  • Potatoes
26
Q

Vitamin C over/under consumption

A

Over causes
- Nausea
- Vomiting
- Headache
- Fatigue

Under causes
- Poor wound healing
- Bleeding gums
- Anaemia
- Joint pain

27
Q

Minerals

A

Iron
Calcium
Potassium
Sodium

28
Q

Iron role in body

A

Essential for healthy blood
Prevents anaemia
key component of haemoglobin and myoglobin

29
Q

Iron food sources

A
  • red meat
  • liver
  • kidney
  • dark green vegetables
  • cocoa powder
  • eggs
30
Q

Iron over/under consumption

A

Over causes
- organ damage
- joint pain
- skin pigmentation changes

Under causes
- anaemia
- fatigue
- weakness
- impaired immunity

31
Q

Calcium role in body

A

forms structure of bones and teeth
prevents rickets and osteopetrosis
aids in clotting of blood

32
Q

Calcium food sources

A
  • Milk
  • Cheese
  • Eggs
  • Yoghurt
  • Salmon
  • Sardines
  • Whole grains
33
Q

Calcium over/under consumption

A

Over causes
- Constipation
- Kidney dysfunction
Under causes
- Osteoporosis
- Rickets

34
Q

Potassium role in body

A

Controls transmission of nerve impulses
Counteracts the negative effects of too much sodium on blood pressure

35
Q

Potassium food sources

A
  • Nuts
  • Dried fruit
  • Bran
  • Bananas
  • Lean meat
  • Fruit juice
36
Q

Potassium over/under consumption

A

Over causes
- Vomiting
- Muscular weakness

Under causes
- Irregular heartbeat
- Muscular weakness

37
Q

Sodium role in body

A

Controls transmission of nerve impulse in conduction with potassium
Maintains water balance
Transports amino acids ad glucose

38
Q

Sodium food sources

A

Commercial and highly processed foods
Soy sauce
Salted nuts
Potato chips

39
Q

Sodium over/under consumption

A

Over causes
- Hypertension

Under causes
- Virtually impossible in western society
- Muscle cramps
- Loss of appetite

Food 12 (19 decks)

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