micronutrients Flashcards
name 4 sources of iron
red meat
chicken
beans
green leafy vegetables
name the two types of iron and one example each
haem iron- red meat (animal sources)
non-haem iron-beans (plant sources)
name 3 functions of iron
1)forms haemoglobin in red blood cells which transports oxygen around the body
2)for normal energy metabolism
3)for normal immune system
what happens if you are deficient in iron
iron deficiency anaemia
(NAME A SYMPTOM)
tiredness/weakness
what happens if you get an excess of iron
it can be fatal to children
Haem iron absorption
absorbed more effectively than non haem
Non haem absorption
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.
give an example of a food with vitamin c eaten with a food with iron (non-haem)
vegetables with beans
What are the special considerations of iron
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
4 sources of vitamin A
cheese
eggs
carrots
green leafy veg
2 forms of vitamin A and 1 example each
retinol (animal sources) -cheese
Carotene (plant sources)-carrots
name 3 functions of vitamin A
healthy eyesight
healthy skin
normal growth
Vitamin a deficiency (name 2)
-poor vision or blindness
-delayed growth in children
vitamin a excess (name 2)
-harms unborn babies leading to stillbirth
-can badly affect joints
-may cause the liver to become damaged
Folate sources (name 2)
white bread (fortified)
green leafy vegetables (spinach)
folate functions
-prevents neural tube defects during pregnancy
-needed for the production of red blood cells so prevents anaemia
-essential for normal growth
folate deficiency
-increased risk of anaemia
-can cause neural tube defects
folate excess
rare
folate special requirements
pregnancy- lack of can lead to neural tube defects cub as spina bifida
vitamin b12 sources (name 2)
-milk and dairy products
-meat and fish
vitamin b12 functions (name 3)
-promotes healthy blood(produces red blood cells)
-protects the nervous system
-needed for the production of DNA
vitamin b12 deficiency
-b12, iron and folate are needed to produce red blood cells if there is a lack of ine or more anaemia will develop.
b12 excess
rare
b12 special requirements
vegetarians- need supplements as it’s mainly in animal sources
pregnancy- RNI increases
vitamin C name 3 sources
peppers
broccoli
citrus fruits
vitamin C functions (name 3)
-helps the body to absorb iron
-hells wounds to heal
-protects and keeps blood vessels healthy
vitamin C deficiency
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.
sodium name 3 sources
table salt
salty snacks
take-aways
sodium functions (name 3)
-keeps body fluids balanced
-maintains nerves function
-require for the productions of hydrochloride acid in the gastric juice of the stomach.
sodium deficiency
extremely rate
sodium excess
high blood pressure
strokes and CHD
kidney damage
sodium special considerations
used to make sweat so people in hot countries,manual workers and people who exercise a lot need more
calcium sources (name 3)
dairy
green leafy veg
nuts
calcium functions
-formation and maintenance of bones and teeth
-for nerve and muscle function
-blood clotting (after injury or surgery)
calcium deficiency
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.
calcium absorption
-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
vitamin B1 sources (name 3)
-meat
-nuts
-whole grains
b1 functions (name 3)
-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.
B1 deficiency
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.
b1 excess
rare
b1 effects of cooking and storage
-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.
vitamin D sources (3 sources)
-sunlight
-oily fish
-eggs
vitamin D functions
-absorption of calcium therefore essential for healthy bones and teeth.
vitamin D deficiency
-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
vitamin D special considerations
Those housebound and totally covered due to religious custom will not be exposed to sunlight and so may not get enough vitamin D
