Micronutrients

Question 1

What are the functions of vitamin A?

Answer 1

Healthy eyesight.
Growth and development.
Antioxidant properties protecting cells from damage.
Healthy skin.
Mucous and membranes.
Healthy immune system.
Prevents cancer.

Question 2

What are the functions of vitamin D?

Answer 2

Helps control/regulate the amount of calcium absorbed into our body from food.
Helps to develop strong bones and teeth.
Helps adults reach ‘peak bone mass’-so bones are at their strongest and will last a long time without becoming weak and brittle.

Question 3

What are the functions of vitamin B1?

Answer 3

Helps to release energy from food, in particular carbohydrates.

Promotes normal functioning of the nervous system,muscles and heart.

Question 4

What are the functions of folate?

Answer 4

Formation of healthy red blood cells to help prevent anaemia.
Required for cell division which helps DNA.
Needed for the nervous system and specifically the development of the nervous system in unborn babies.
It can reduce the risk of neural tube defects in a foetus such as spina bifida.

Question 5

What are the functions of vitamin B12?

Answer 5

Formation of red blood cells which promotes healthy blood.
It’s important for the correct production of new cells.
Energy production.
Helps form a protective coating around nerve cells which is important in the functioning of the nervous system.

Question 6

What are the functions of vitamin C?

Answer 6

Normal structure and function of blood vessels.
Helps the body absorb iron from food which reduces the risk of iron-deficiency anaemia.
Promotes the development of connective tissue.
Involved in wound healing.
Has antioxidant properties,protecting cells from damage.

Question 7

What are sources of vitamin A?

Answer 7

Animal sources-cheese,eggs,oily fish,liver and margarine.
Plant sources-carrots ,leafy vegetables(cabbage),apricots,broccoli.

Question 8

What are sources of vitamin D?

Answer 8

Sunlight.
Food sources-oily fish,eggs,butter,lean red meat,fortified foods

Question 9

What are sources of vitamin B1?

Answer 9

Red meat.
Liver.
Brown/white pasta.
Nuts.
Fortified breakfast cereals.

Question 10

What are sources of folate?

Answer 10

Fortified bread and cereals.
Green leafy vegetables.
Brown rice.
Oranges and bananas.

Question 11

What are sources of vitamin B12?

Answer 11

Found exclusively in animal sources.
Plant products do not provide any vitamin B12.

Red meat.
Fortified cereals.
Dairy products.
Eggs.
Fish.

Question 12

What are sources of vitamin C?

Answer 12

Fresh fruits,especially citrus.
Green vegetables like peppers and tomatoes.
Potatoes but especially new potatoes.

Question 13

What are functions of sodium?

Answer 13

Maintaining fluid balance within the body. All body fluids such as blood,urine and sweat contain sodium.
It’s needed to generate electrical impulses in nerves and muscles.

Question 14

What are functions of calcium?

Answer 14

With phosphorus, it combines to make calcium phosphate to give hardness and strength to the bones and teeth.
Causes blood to clot after an injury.
Required for the correct functioning of muscles and nerves.

Question 15

What are functions of iron?

Answer 15

Iron is needed for the formation of haemoglobin in red blood cells which transport oxygen around the body.
It’s required for the energy metabolism and has an important role in the immune system.
Needed for the normal functioning of the immune system.

Question 16

What are the fat soluble vitamins?

Answer 16

A and D

Question 17

What are the water soluble vitamins?

Answer 17

Vitamins B1,B12,folate and vitamin C

Question 18

Tips for maintaining vitamin content?

Answer 18

Do not store fruit and vegetables for a long time.
Prepare quickly and just before required.
Don’t overcook.
Leave skins on where possible.
Steam instead of boiling.

Question 19

What are the deficiencies of vitamin A?

Answer 19

Leads to poor vision in dim light and eventually to night blindness.

Question 20

What are the deficiencies of vitamin D?

Answer 20

Rickets-causes the bones in the legs to bend. Mainly affects children.
Deficiency in adults cases osteomalacia resulting in pain and muscular weakness.

Question 21

What are the deficiencies of vitamin B1?

Answer 21

Causes lethargy.
Can restrict growth.

Question 22

What are the deficiencies of folate?

Answer 22

Megaloblastic-insomnia,depression and forgetfulness.
Reduces the risk of neural tube defects such as spina bifida.

Question 23

What are the deficiencies of vitamin B12?
Who’s most likely to get it?

Answer 23

Can cause anaemia.
People who are vegan/vegetarian are most likely to have it as most of vitamin B12 comes from animal sources.

Question 24

What are the deficiencies of vitamin C?

Answer 24

Fatigue.
Weakness.
Aching joints and muscles.
Bleeding gums.
Scurvy.
Can prevent wounds from healing well.

Question 25

What are the deficiencies of calcium?

Answer 25

Can reduce peak bone mass which is a contributing factor in the development of osteoporosis in later life.

Question 26

What are the deficiencies of iron?
Who’s most likely to get it?

Answer 26

Iron-deficiency anaemia.
Teenage girls and pregnant woman because of their menstrual cycle.
Monthly blood loss so they need more iron to make red blood cells.
They need enough iron to supply the baby for the first three months of life.

Question 27

What are factors that hinder the absorption of iron?

Answer 27

Phytates in cereals and whole meal bread interferes with iron absorption.
Tannins in tea and coffee also make iron more difficult to absorb.
Oxalates in spinach and rhubarb can also affect absorption.

Question 28

What are ways to cut down on salt?

Answer 28

Don’t put salt on the table.
Use less sauce.
Don’t add salt when cooking,instead add herbs and spices.
Cut down on salty snack such as crisps.
Eat fewer salty meat products.
Eat fewer takeaways.
Read food labels.