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HE > micronutrients > Flashcards

micronutrients Flashcards

1
Q

name 4 sources of iron

A

red meat
chicken
beans
green leafy vegetables

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2
Q

name the two types of iron and one example each

A

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

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3
Q

name 3 functions of iron

A

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

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4
Q

what happens if you are deficient in iron

A

iron deficiency anaemia
(NAME A SYMPTOM)
tiredness/weakness

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5
Q

what happens if you get an excess of iron

A

it can be fatal to children

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6
Q

Haem iron absorption

A

absorbed more effectively than non haem

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7
Q

Non haem absorption

A

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.

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8
Q

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

A

vegetables with beans

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9
Q

What are the special considerations of iron

A

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

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10
Q

4 sources of vitamin A

A

cheese
eggs
carrots
green leafy veg

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11
Q

2 forms of vitamin A and 1 example each

A

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

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12
Q

name 3 functions of vitamin A

A

healthy eyesight
healthy skin
normal growth

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13
Q

Vitamin a deficiency (name 2)

A

-poor vision or blindness
-delayed growth in children

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14
Q

vitamin a excess (name 2)

A

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

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15
Q

Folate sources (name 2)

A

white bread (fortified)
green leafy vegetables (spinach)

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16
Q

folate functions

A

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

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17
Q

folate deficiency

A

-increased risk of anaemia
-can cause neural tube defects

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18
Q

folate excess

A

rare

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19
Q

folate special requirements

A

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

20
Q

vitamin b12 sources (name 2)

A

-milk and dairy products
-meat and fish

21
Q

vitamin b12 functions (name 3)

A

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

22
Q

vitamin b12 deficiency

A

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

23
Q

b12 excess

A

rare

24
Q

b12 special requirements

A

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

25
Q

vitamin C name 3 sources

A

peppers
broccoli
citrus fruits

26
Q

vitamin C functions (name 3)

A

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

27
Q

vitamin C deficiency

A

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.

28
Q

sodium name 3 sources

A

table salt
salty snacks
take-aways

29
Q

sodium functions (name 3)

A

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

30
Q

sodium deficiency

A

extremely rate

31
Q

sodium excess

A

high blood pressure
strokes and CHD
kidney damage

32
Q

sodium special considerations

A

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

33
Q

calcium sources (name 3)

A

dairy
green leafy veg
nuts

34
Q

calcium functions

A

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

35
Q

calcium deficiency

A

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.

36
Q

calcium absorption

A

-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

37
Q

vitamin B1 sources (name 3)

A

-meat
-nuts
-whole grains

38
Q

b1 functions (name 3)

A

-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.

39
Q

B1 deficiency

A

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.

40
Q

b1 excess

A

rare

41
Q

b1 effects of cooking and storage

A

-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.

42
Q

vitamin D sources (3 sources)

A

-sunlight
-oily fish
-eggs

43
Q

vitamin D functions

A

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

44
Q

vitamin D deficiency

A

-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

45
Q

vitamin D special considerations

A

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

HE (3 decks)

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