Micronutrients Flashcards
What are fat soluble vitamins
Vitamins disloved in fat
Stored in liver and fatty tissue
Typically from animal products
What are water soluble vitamins
Vitamins disloved in water
Not stored in body so needed everyday
What is vitamin A also known as
Retinol
What is the function of vitamin A
Healthy immune system
What foods are good sources of vitamin A
Dairy, egg yolk, oily fish
Vegetables - spinach, carrots, sweet potato
Fruits - mango, papaya, tomatoes, pepper
What deficiency is related to vitamin A
Night blindness
Which group should avoid foods high in vitamin A
Pregnant women (can cause birth defects)
What is an antioxidant?
Protects the body from free radicals (cancer causing chemicals)
What are free radicals?
Chemicals which cause harm to the body
What is the function of vitamin E?
Strengthen the immune system
Acts as antioxidant
What foods are food sources of vitamin E
Plant oils eg. Soya, olive, corn
Pepers.
What happens if you have excess vitamin E
Headaches, nausea
What is the function of vitamin K
Reduces blood clotting
What foods are good sources of vitamin K
Green leafy vegetables
Which vitamins are fat soluble?
Vitamins A,D,E and K
Which vitamins are water soluble
Vitamins B and vitamins C
What is the function of vitamin D?
Formation of strong bones and teeth
What are good sources of vitamin D
Oily fish, eggs, liver, fortified foods
What is the main source of vitamin D
Sunlight
What illnesses are a result of low vitamin D intake
Rickets
What is a fortified food?
A food with added nutrients eg.margarine
What groups are recomended to take daily vitamins
Pregnant and breast feeding women
What is vitamin B1 also known as?
Thiamin
What is vitamin B1 (thiamin) needed for?
Releasing energy from carbohydrates
What foods are a good source of B1(thiamin)
Yeast extract (marmite)
What muscle wasting disease is linked to a diet low in B1 (thiamin)
Beri beri
What is vitamin B2 also known as?
Riboflavin
What is vitamin B2 function
Release energy from food
What foods are high in B2( riboflavin)
Yeast extract
What are the symptoms of a B2 (riboflavin) deficiency?
Swollen tounge, dry skin, sores in corners of mouth
What is vitamin B3 also known as?
Niacin
What is the function of vitamin B3?
Releases energy from food
Support nervous system
What foods are good sources of B3?
Red meat, marmite
What deficiency can occur of B3 intake is too low?
Pellagra(diarrhoea, rough, scaly and sore skin)
What is the function of vitamin b5?
Release energy from fat and carbohydrates
What foods are good sources of B5?
Fortified cereals, organ meat
What is the function of vitamin B6?
Nerve function, brain development, helps body use proteins from haemoglobin
What foods are good sources of B6
Fish, beed liver
What is the function of B7
Metabolism of fat and proteins
What foods are good sources of B7
Kidney, liver, egg yolk, dried fruit, avocado, fish, nuts
What is vitamin B9 also known as?
Folate
What is the function of vitamin B9( folate)?
Release energy from protein
What flods are good sources of B9 (folate)?
Green leafy vegetables, penuts
What is the function of vitamin B12
Making red blood cells
What foods are good sources of B12
Shellfish , fish ,red meat
What deficiency is related to lack of B12
Pernicious anemia
What is vitamin C also known as
Ascorbic acid
What are the functions of vitamin C
Helps body absorb iron
Maintenance of healthy skin, bones and blood vessels
What foods are a good source of vitamin C
Fruits (especially citrus)
What deficiency is linked to vitamin C
Scurvy
What happens to excess vitamin C
Flushed out in urine
What vitamins can be lost during cooking
B vitamins and vitamin C
What is the function of calcium
Form, strengthen and maintain bones and teeth
What foods are good sources of calcium
Dairy foods, dark green leafy vegetables, wholegrains, fieh with edible bones(sardines,anchovies
)
What deficiency is linked to calcium
Rickets in children amd Osteomalacia in adults or osteoporosis
What is rickets
Softening of bones, knees can bow under weight of torso
What is osteomalacia
Softening of bones in adults
What is Osteoporosis
Bone marrow becomes less dense so bones are more brittle
What is the function of iron
Helps make haemoglobin
What are good sources of animal iron
Red meat
What foods are good sources of non animal irom
Wholegrains, leafy veg, beans
What deficiency is linked to low iron
Iron deficiency anemia (tired, weak, pale)
Which groups are more at risk of iron deficiency anemia
Teenage girls, pregnant women
What are the symptoms of excess iron intake
Vomitting, constipation, nausea
What is the function of potassium
Balances body fluids, lowers blood pressure , keeps heart muscules healthy
What are good sources of potassium
Bannana, fruit and veg, nuts, seeds, fish
What are the symptoms of excess potassium
Diarrhoea
What is the function of phosphorus?
Builds strong bones and teeth
What foods are good sources of phosphorus?
Red meat, dairy, fish, oats
What are the symptoms of excess phosphorus
Muscle convulsions, stomach pain
What is the function of magnesium
Bone development, supports nervous system
What foods are a good source of magnesium
Meat and fish, dairy, wholegrains
What is the function of sodium
Controls,body fluids, helps energy metabolism
What foods are good sources of sodium
Salt processed foods, stock cubes
What are symptoms of sodium deficiency
Muscule cramps
What issues are linked to excess sodium
High blood pressure, damage to kidneys and heart
What is the function of iodine
Helps make thyroid hormone
What foods are good sources of iodine?
Seafood, dairy, plant foods
What problems are linked to iodine deficiency
Body canot make enough thyroid hormone
What is the function of zinc
Helps immune system, helps wounds heal, keeps skin healthy
What foods are good sources of zinc
Wheat , eggs, dairy
What is the function of fluoride
Helps harden tooth enamel and prevent decat
What percentage of body is water
50-75%
What is the function of water?
Transport nutrients in blood
Thin out blood
Keeps body hydrated
What issues are associated with low water intake
Dehydration (thirstness, dry and sticky mouth, feeling tired, headache)
What term describes over hydration
Hyponatremia
What is anaemia
When the body lacks enough healthy red blood cells
What is collagen
Protein connective tissue which holds cells together
What is dehydration
When the body looses more water than it gets in
What is haemoglobin
Part of blood that contains iron, carries oxogen and makes blood red
What us hypercalcemia
Too much calcium in blood
