micronutrients

Question 1

name 4 sources of iron

Answer 1

red meat
chicken
beans
green leafy vegetables

Question 2

name the two types of iron and one example each

Answer 2

haem iron- red meat (animal sources)
non-haem iron-beans (plant sources)

Question 3

name 3 functions of iron

Answer 3

1)forms haemoglobin in red blood cells which transports oxygen around the body
2)for normal energy metabolism
3)for normal immune system

Question 4

what happens if you are deficient in iron

Answer 4

iron deficiency anaemia
(NAME A SYMPTOM)
tiredness/weakness

Question 5

what happens if you get an excess of iron

Answer 5

it can be fatal to children

Question 6

Haem iron absorption

Answer 6

absorbed more effectively than non haem

Question 7

Non haem absorption

Answer 7

affected by various factors (eg;fibre) which can reduce the absorption of non-haem iron. Eating vitamin C at the same time as iron from non-haem sources can help the body absorb it.

Question 8

give an example of a food with vitamin c eaten with a food with iron (non-haem)

Answer 8

vegetables with beans

Question 9

What are the special considerations of iron

Answer 9

babies-born with a 6month supply of iron
teen girls and women- regularly menstrual loss of blood.
pregnant women- increase to allow for the babies development.
Injuries and operations- blood lost must be replaced

Question 10

4 sources of vitamin A

Answer 10

cheese
eggs
carrots
green leafy veg

Question 11

2 forms of vitamin A and 1 example each

Answer 11

retinol (animal sources) -cheese
Carotene (plant sources)-carrots

Question 12

name 3 functions of vitamin A

Answer 12

healthy eyesight
healthy skin
normal growth

Question 13

Vitamin a deficiency (name 2)

Answer 13

-poor vision or blindness
-delayed growth in children

Question 14

vitamin a excess (name 2)

Answer 14

-harms unborn babies leading to stillbirth
-can badly affect joints
-may cause the liver to become damaged

Question 15

Folate sources (name 2)

Answer 15

white bread (fortified)
green leafy vegetables (spinach)

Question 16

folate functions

Answer 16

-prevents neural tube defects during pregnancy
-needed for the production of red blood cells so prevents anaemia
-essential for normal growth

Question 17

folate deficiency

Answer 17

-increased risk of anaemia
-can cause neural tube defects

Question 18

folate excess

Answer 18

rare

Question 19

folate special requirements

Answer 19

pregnancy- lack of can lead to neural tube defects cub as spina bifida

Question 20

vitamin b12 sources (name 2)

Answer 20

-milk and dairy products
-meat and fish

Question 21

vitamin b12 functions (name 3)

Answer 21

-promotes healthy blood(produces red blood cells)
-protects the nervous system
-needed for the production of DNA

Question 22

vitamin b12 deficiency

Answer 22

-b12, iron and folate are needed to produce red blood cells if there is a lack of ine or more anaemia will develop.

Question 23

b12 excess

Answer 23

rare

Question 24

b12 special requirements

Answer 24

vegetarians- need supplements as it’s mainly in animal sources
pregnancy- RNI increases

Question 25

vitamin C name 3 sources

Answer 25

peppers broccoli citrus fruits

Question 26

vitamin C functions (name 3)

Answer 26

-helps the body to absorb iron -hells wounds to heal -protects and keeps blood vessels healthy

Question 27

vitamin C deficiency

Answer 27

Initial-tiredness,irritability,pain in muscles and joints continued-blood vessel walks weaken and break,gums bleed and teeth loosen prolonged-scurvy,anaemia,scar tissue weakens,wounds won’t heal.

Question 28

sodium name 3 sources

Answer 28

table salt salty snacks take-aways

Question 29

sodium functions (name 3)

Answer 29

-keeps body fluids balanced -maintains nerves function -require for the productions of hydrochloride acid in the gastric juice of the stomach.

Question 30

sodium deficiency

Answer 30

extremely rate

Question 31

sodium excess

Answer 31

high blood pressure strokes and CHD kidney damage

Question 32

sodium special considerations

Answer 32

used to make sweat so people in hot countries,manual workers and people who exercise a lot need more

Question 33

calcium sources (name 3)

Answer 33

dairy green leafy veg nuts

Question 34

calcium functions

Answer 34

-formation and maintenance of bones and teeth -for nerve and muscle function -blood clotting (after injury or surgery)

Question 35

calcium deficiency

Answer 35

children:rickets where bones and teeth dont form properly adults: osteoporosis due to decrease in peak bone mass-can lead to height loss,curving spine and bones breaking.

Question 36

calcium absorption

Answer 36

-most easily from milk and dairy -less easily from plant sources -vitamin D helps to absorb calcium -absorption can be reduced by phyates in some plant foods and oxalates in some fruit and veg

Question 37

vitamin B1 sources (name 3)

Answer 37

-meat -nuts -whole grains

Question 38

b1 functions (name 3)

Answer 38

-essential for the real ease of energy from carbohydrates. -required for normal growth of children -required for the healthy functioning of the nervous system, muscles and the heart.

Question 39

B1 deficiency

Answer 39

mild-fatigue and poor appetite, hands and feet become inflamed and painful, weak muscles. severe- BERI-BERI: a condition usually only seen in third world countries where walking is difficult, weight loss, weak muscles.

Question 40

b1 excess

Answer 40

rare

Question 41

b1 effects of cooking and storage

Answer 41

-soluble in water -destroyed if present with alkali -exposure to light also destroys vitamins b1. This is why foods like milk should be stored in the dark.

Question 42

vitamin D sources (3 sources)

Answer 42

-sunlight -oily fish -eggs

Question 43

vitamin D functions

Answer 43

-absorption of calcium therefore essential for healthy bones and teeth.

Question 44

vitamin D deficiency

Answer 44

-absorption of calcium is reduced -bones and teeth become weak -delayed growth in children -in children skeletal deformity called tickets -in adults it can lead to pain and bond weakness called osteomalacia

Question 45

vitamin D special considerations

Answer 45

Those housebound and totally covered due to religious custom will not be exposed to sunlight and so may not get enough vitamin D