micronutrients

Question 1

What are Fat soluble vitamins ?

Answer 1

• found in fatty foods EG. meat,fish,vegetable oils
  Four of them are Vitamin-A,D,E,K
• any that aren’t used up by body r stored in fat tissue 4 future use

Question 2

Why do we need Vitamin A?

Answer 2

• good eyesight,growth,healthy immune system+skin - also is an antioxidant
• Main source- retinol found in - liver,butter,oily fish+eggs but can be made from carotene-in margarine+orange+ yellow fruit+veg
  -too much-weaken bones
  -to little- night blindness,weaker imune system+ stunted growth
  -Recommended-o.7mg fr men 0.6mg-for women

Question 3

Why do we need Vitamin D?

Answer 3

• helps the body absorb various minerals,including calcium - important for development of healthy bones + teeth
• found in oil fish + egg yolks produced when skin is expsed to sunlight
• too much - absorb too much calcium-kidney damage
  -too little- bone disease like osteomalacia,tickets+ osteoporosis (bones become brittle)
• 0.01mg recommended in
  -in summer you should be able to get this through natural sunlight

Question 4

Why is vitamin E important?

Answer 4

• keeps skin+eyes healthy +improves immune system - antioxidant protect us from free radicals
  -found in leafy greens EG.spinach and kale)
  -too much- can interfere with blood clotting,cause nausea+blurred vision
  -too little-rare but leads 2 weak mucles+sight problems
  -recommended-4mg for men 3mg for women each day

Question 5

Why do we need vitamin k?

Answer 5

• helps clot blood,heal wounds+maintain our imunne system+bones
  -found in leafy greens ,cereals + vegtable oils+ meats + dairy foods
• no excessive level of vitamin K
  -too little - very rare - but can cause uncontrolled bleeding in newborns
  -recommended- 0.001mg for evergy kg of body weight

Question 6

What are ‘water-soluble vitamins ?

Answer 6

• disolve in water
• lost in urine ( unlikely they’ll have serious side effects.
• Excessive amounts-stomach pain+diarrhoea

Question 7

What is Vitamin B1 ?

Answer 7

• function-helps nervous system w energy release from foods
  -Sources-bread,pasta,rice,peas,eggs+liver
  -diifficiency- Tierdness,weak muscles + beriberi(in severe cases)-disease that affects the heart blood vessels and nervous system

Question 8

What is Vitamin B2 ?

Answer 8

• function-energy release from foods + repair of tissues
  -sources-milk,eggs,cheese + leafy greens
  Difficiency- Dry skin, sore throat,sores around mouth

Question 9

What is Vitamin B3?

Answer 9

• function- helps with energy release from foods + maintaining a healthy nervous system+skin

Question 10

What is vitamin B9?

Answer 10

• Function-crucial 4 growth,healthy babies + works w vitamin B12 to make red blood cells
• Sources-meat,eggs,milk,fish
  Deficiency- Tiredness, nerve damage in extreme cases
  vegans are most likely to have too little as they don’t eat meat

Question 11

What is Vitamin C?

Answer 11

-protects the body from infection and allergies,keeps blood vessels healthy +heals wounds
- Sources - citrus fruits,tomatoes,strawberries,green veg and potatoes
Deficiency- Anaemia+scurvy(tiredness and bleeding gums) Is an antioxidant,to little can increase risk of cancer

Question 12

How to prepare fruit and veg s you keep vitamins?

Answer 12

• once exposed to air - fruit + veg star losing VC so prepare just before you need them
• dont leave in H2O because VB+C will dissolve into it.- steaming / microwaving are best ways to keep water-soluble vitamins.
  -Don’t chop fruit+veg into small pieces a it exposes more of surface to air and water

Question 13

What are Free Radicals?

Answer 13

-chemicals that can damage body cell’s leading to disease like cancer+heart disease.
-Antioxidants EG. vitamins-A,C+E- found in fruits + veg many believe they help protect our bodies from these damaging free radicals

Question 14

What are minerals?

Answer 14

• chemical elements our need in small amounts
  -help in various chemical reaction in our body+are needed for a variety of reasons

Question 15

Why do we need calcium?

Answer 15

-for strong bones and teeth
- found in-milk,cheese,tofu,hard H2O+sesame seeds
excess- rare but - stored in organs EG.kidneys,increase risk of kidney stones and even stop kidney working
deficiency- during childhood- rickets + osteoporosis because bones become weaker, slows down blood clotting.

Question 16

Why do we need Iron?

Answer 16

• form part of haemoglobin-gives blood cells their red colour
  found- dark green veg(spinach),meat(liver+Kidney)
  Excess- toxic- stomach pains,nausea+constipation extreme cases-death
  deficiency-anaemia

Question 17

Why do we need sodium?

Answer 17

-Sodium chloride (salt)control’s body water content +helps our nerves+muscles function
-found in most foods-many add it 2 food as well
- excess-high blood pressure+heart disease
too little- nausea+muscle cramps

Question 18

Why do we need Phosphorus?

Answer 18

• healthy bones+teeth
  -found in - protein rich food EG. meat,fish,dairy products,nuts
  Excess- harder to absorb calcium
  deficiency- weak muscles+painful bones

Question 19

What is trace element?

Answer 19

• minerals but we need them in an even smaller amount
• can be taken through multivitamin supplements

Question 20

Why do we need flouride?

Answer 20

• strengthens teeth+helps prevent tooth decay
  -found in fish,tea,flouridated H2O + dental products
  Excess- toxic- brown coloured teeth,bone problems +caner
  defficiency- weak teeth +enemal - tooth dacay

Question 21

Why do we need Iodine?

Answer 21

• make some hormones used by body
  -found- seafood,veg+dairy
  -Deficiency- goitre(neck swelling) + complications in unborn babies

Question 22

what is fibre?

Answer 22

• sometimes called NSP- type of carb helping digestive system keep working properly and keeps food running through it
  found - veg- peas,beans broccoli,carrots
  Fruit/Fruit juice- bananas,prunes,apples

Question 23

How much fibre is recommended per day?

Answer 23

-you have to eat a lot as if u dont it can cause -constipation,bowel+colon cancer,heart disease+ high blood pressure
-average adult-30g per day
young children- less as the fullness of fibre can stop them eating foods containing other important nutrients.

Question 24

How much of your body is water?

Answer 24

• around 60%
  -found in evry cell of your body as well as - blood,sweat +siliva

Question 25

Why do we need water?

Answer 25

-Eliminate waste from body(excretion)
-control body temp(sweating)
-aid the process of digestion

Question 26

Where do you get water from?

Answer 26

• drinks-H2O,fruit juice,lemonade
  -fruit+veg +meat contain H2O as well

Question 27

How does our body loose water?

Answer 27

-sweat,breath,urine+feaces
- if yu dont frink enough to replace what you have lost id causes - dehydration

Question 28

What happens if you have dehydration?

Answer 28

-slower reactions + poor decision making-brain needs H2O to function well
-Blood thickens-harder 4 heart to pump it round the body
Increase in body temp- body can’t sweat

Question 29

How much water should you drink everyday?

Answer 29

-2 Liters a day
-more on a hot day day

Question 30

What happens if you overhydrate?

Answer 30

• caused by drinking huge amounts of H2O in a short amount of time- headaches,nausea + confusion
  -dilutes concentration of nutrients in our blood-affects function of organs(EG.kidneys) - can be fatal