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Food Prep And Nutrition > Micronutrients > Flashcards

Micronutrients Flashcards

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1
Q

What are fat soluble vitamins

A

Vitamins disloved in fat
Stored in liver and fatty tissue
Typically from animal products

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2
Q

What are water soluble vitamins

A

Vitamins disloved in water
Not stored in body so needed everyday

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3
Q

What is vitamin A also known as

A

Retinol

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4
Q

What is the function of vitamin A

A

Healthy immune system

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5
Q

What foods are good sources of vitamin A

A

Dairy, egg yolk, oily fish
Vegetables - spinach, carrots, sweet potato
Fruits - mango, papaya, tomatoes, pepper

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6
Q

What deficiency is related to vitamin A

A

Night blindness

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7
Q

Which group should avoid foods high in vitamin A

A

Pregnant women (can cause birth defects)

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8
Q

What is an antioxidant?

A

Protects the body from free radicals (cancer causing chemicals)

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9
Q

What are free radicals?

A

Chemicals which cause harm to the body

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10
Q

What is the function of vitamin E?

A

Strengthen the immune system
Acts as antioxidant

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11
Q

What foods are food sources of vitamin E

A

Plant oils eg. Soya, olive, corn
Pepers.

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12
Q

What happens if you have excess vitamin E

A

Headaches, nausea

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13
Q

What is the function of vitamin K

A

Reduces blood clotting

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14
Q

What foods are good sources of vitamin K

A

Green leafy vegetables

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15
Q

Which vitamins are fat soluble?

A

Vitamins A,D,E and K

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16
Q

Which vitamins are water soluble

A

Vitamins B and vitamins C

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17
Q

What is the function of vitamin D?

A

Formation of strong bones and teeth

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18
Q

What are good sources of vitamin D

A

Oily fish, eggs, liver, fortified foods

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19
Q

What is the main source of vitamin D

A

Sunlight

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20
Q

What illnesses are a result of low vitamin D intake

A

Rickets

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21
Q

What is a fortified food?

A

A food with added nutrients eg.margarine

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22
Q

What groups are recomended to take daily vitamins

A

Pregnant and breast feeding women

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23
Q

What is vitamin B1 also known as?

A

Thiamin

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24
Q

What is vitamin B1 (thiamin) needed for?

A

Releasing energy from carbohydrates

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25
Q

What foods are a good source of B1(thiamin)

A

Yeast extract (marmite)

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26
Q

What muscle wasting disease is linked to a diet low in B1 (thiamin)

A

Beri beri

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27
Q

What is vitamin B2 also known as?

A

Riboflavin

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28
Q

What is vitamin B2 function

A

Release energy from food

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29
Q

What foods are high in B2( riboflavin)

A

Yeast extract

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30
Q

What are the symptoms of a B2 (riboflavin) deficiency?

A

Swollen tounge, dry skin, sores in corners of mouth

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31
Q

What is vitamin B3 also known as?

A

Niacin

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32
Q

What is the function of vitamin B3?

A

Releases energy from food
Support nervous system

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33
Q

What foods are good sources of B3?

A

Red meat, marmite

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34
Q

What deficiency can occur of B3 intake is too low?

A

Pellagra(diarrhoea, rough, scaly and sore skin)

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35
Q

What is the function of vitamin b5?

A

Release energy from fat and carbohydrates

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36
Q

What foods are good sources of B5?

A

Fortified cereals, organ meat

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37
Q

What is the function of vitamin B6?

A

Nerve function, brain development, helps body use proteins from haemoglobin

38
Q

What foods are good sources of B6

A

Fish, beed liver

39
Q

What is the function of B7

A

Metabolism of fat and proteins

40
Q

What foods are good sources of B7

A

Kidney, liver, egg yolk, dried fruit, avocado, fish, nuts

41
Q

What is vitamin B9 also known as?

A

Folate

42
Q

What is the function of vitamin B9( folate)?

A

Release energy from protein

43
Q

What flods are good sources of B9 (folate)?

A

Green leafy vegetables, penuts

44
Q

What is the function of vitamin B12

A

Making red blood cells

45
Q

What foods are good sources of B12

A

Shellfish , fish ,red meat

46
Q

What deficiency is related to lack of B12

A

Pernicious anemia

47
Q

What is vitamin C also known as

A

Ascorbic acid

48
Q

What are the functions of vitamin C

A

Helps body absorb iron
Maintenance of healthy skin, bones and blood vessels

49
Q

What foods are a good source of vitamin C

A

Fruits (especially citrus)

50
Q

What deficiency is linked to vitamin C

A

Scurvy

51
Q

What happens to excess vitamin C

A

Flushed out in urine

52
Q

What vitamins can be lost during cooking

A

B vitamins and vitamin C

53
Q

What is the function of calcium

A

Form, strengthen and maintain bones and teeth

54
Q

What foods are good sources of calcium

A

Dairy foods, dark green leafy vegetables, wholegrains, fieh with edible bones(sardines,anchovies
)

55
Q

What deficiency is linked to calcium

A

Rickets in children amd Osteomalacia in adults or osteoporosis

56
Q

What is rickets

A

Softening of bones, knees can bow under weight of torso

57
Q

What is osteomalacia

A

Softening of bones in adults

58
Q

What is Osteoporosis

A

Bone marrow becomes less dense so bones are more brittle

59
Q

What is the function of iron

A

Helps make haemoglobin

60
Q

What are good sources of animal iron

A

Red meat

61
Q

What foods are good sources of non animal irom

A

Wholegrains, leafy veg, beans

62
Q

What deficiency is linked to low iron

A

Iron deficiency anemia (tired, weak, pale)

63
Q

Which groups are more at risk of iron deficiency anemia

A

Teenage girls, pregnant women

64
Q

What are the symptoms of excess iron intake

A

Vomitting, constipation, nausea

65
Q

What is the function of potassium

A

Balances body fluids, lowers blood pressure , keeps heart muscules healthy

66
Q

What are good sources of potassium

A

Bannana, fruit and veg, nuts, seeds, fish

67
Q

What are the symptoms of excess potassium

A

Diarrhoea

68
Q

What is the function of phosphorus?

A

Builds strong bones and teeth

69
Q

What foods are good sources of phosphorus?

A

Red meat, dairy, fish, oats

70
Q

What are the symptoms of excess phosphorus

A

Muscle convulsions, stomach pain

71
Q

What is the function of magnesium

A

Bone development, supports nervous system

72
Q

What foods are a good source of magnesium

A

Meat and fish, dairy, wholegrains

73
Q

What is the function of sodium

A

Controls,body fluids, helps energy metabolism

74
Q

What foods are good sources of sodium

A

Salt processed foods, stock cubes

75
Q

What are symptoms of sodium deficiency

A

Muscule cramps

76
Q

What issues are linked to excess sodium

A

High blood pressure, damage to kidneys and heart

77
Q

What is the function of iodine

A

Helps make thyroid hormone

78
Q

What foods are good sources of iodine?

A

Seafood, dairy, plant foods

79
Q

What problems are linked to iodine deficiency

A

Body canot make enough thyroid hormone

80
Q

What is the function of zinc

A

Helps immune system, helps wounds heal, keeps skin healthy

81
Q

What foods are good sources of zinc

A

Wheat , eggs, dairy

82
Q

What is the function of fluoride

A

Helps harden tooth enamel and prevent decat

83
Q

What percentage of body is water

A

50-75%

84
Q

What is the function of water?

A

Transport nutrients in blood
Thin out blood
Keeps body hydrated

85
Q

What issues are associated with low water intake

A

Dehydration (thirstness, dry and sticky mouth, feeling tired, headache)

86
Q

What term describes over hydration

A

Hyponatremia

87
Q

What is anaemia

A

When the body lacks enough healthy red blood cells

88
Q

What is collagen

A

Protein connective tissue which holds cells together

89
Q

What is dehydration

A

When the body looses more water than it gets in

90
Q

What is haemoglobin

A

Part of blood that contains iron, carries oxogen and makes blood red

91
Q

What us hypercalcemia

A

Too much calcium in blood

Food Prep And Nutrition (4 decks)

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