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Food And Nutrition > Micronutrients > Flashcards

Micronutrients Flashcards

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1
Q

What are the fat soluble vitamins?

A

•K
•A
•D
•E

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2
Q

What are the functions of vitamin A?

A

•growth
•night vision
•healthy skin

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3
Q

What are the sources of vitamin A retinol?

A

•eggs
•dairy
•liver
•oily fish

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4
Q

What are the sources of vitamin A beta carotene?

A

•carrots
•spinach
•red pepper
•apricots

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5
Q

What are the symptoms of vitamin A defficiency?

A

•night blindness

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6
Q

What happens with an excess of vitamin A?

A

•Poisonous
•pregnant women should avoid

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7
Q

What are the functions of vitamin D?

A

•prevents bone diseases
•helps absorb calcium
•heals broken bones

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8
Q

What are the sources of vitamin D?

A

•sunlight
•dairy
•liver
•oily fish
•eggs

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9
Q

What are the symptoms of vitamin D defficiency?

A

•rickets (children)
•osteoporosis (adults)

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10
Q

What is the function of vitamin E?

A

•it forms red blood cells

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11
Q

What are the sources of vitamin E?

A

•green peas and beans
•broccoli
•spinach
•vegetable oil

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12
Q

What happens with an excess of vitamin E?

A

•Loss of apatite

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13
Q

What are the functions of vitamin K?

A

•helps blood clot
•maintains bone health

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14
Q

What are the sources of vitamin K?

A

•green leafy vegetables
•vegetable oil

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15
Q

What are the symptoms of vitamin K defficiency?

A

•Blood takes longer to clot

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16
Q

What is the DRV for vitamin A?

A

600 mcg

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17
Q

What is the DRV for vitamin E?

A

Male 4g
Female 3g

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18
Q

What is the DRV for vitamin D?

A

10 mcg

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19
Q

What is the DRV for vitamin K?

A

0.045 mg

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20
Q

Why do water soluble vitamins need to be eaten regularly?

A

They can’t be stored in the body.

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21
Q

What are the water soluble vitamins?

A

•B
•C
•folic acid

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22
Q

What are the functions of vitamin B1?

A

•helps nervous system
•releases energy from food

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23
Q

What are the sources of vitamin B1?

A

•Liver
•milk
•cheese
•bread
•potatoes

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24
Q

What are the symptoms of vitamin B1 defficiency?

A

Beriberi

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25
Q

What are the functions of vitamin B2?

A

•helps the body release energy
•keeps skin, eyes, nerves, and tissue healthy

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26
Q

What are the sources of vitamin B2?

A

•milk
•fish
•yogurt
•bread
•rice

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27
Q

What are the functions of vitamin B3?

A

•helps release energy from food
•keeps skin and nerves healthy

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28
Q

What are the sources of vitamin B3?

A

•milk
•eggs
•fish
•flour
•meat

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29
Q

What happens with an excess of vitamin B3?

A

Liver damage

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30
Q

What are the functions of folic acid?

A

•reduces risk of nervous system failure in unborn babies
•works with vitamin B12 to make blood

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31
Q

What are the sources of folic acid?

A

•broccoli
•spinach
•liver
•peas

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32
Q

What are the symptoms of folic acid defficiency?

A

•spina bifida

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33
Q

Who should take more folic acid?

A

Pregnant women should take 300mcg a day

34
Q

What are the functions of vitamin B12?

A

•maintains nerves
•makes blood
•releases energy

35
Q

What are the sources of vitamin B12?

A

•meat
•eggs
•salmon
•cheese
•milk

36
Q

What are the symptoms of vitamin B12 defficiency?

A

•pernicious anemia (vegans don’t eat animal products so are very at risk)

37
Q

What are the functions of vitamin C?

A

•makes and maintains connective tissue
•helps wounds heal
•helps absorb iron

38
Q

What are the sources of vitamin C?

A

•oranges
•blackcurrants
•broccoli
•potatoes

39
Q

What are the symptoms of vitamin C defficiency?

A

Scurvy

40
Q

What happens with an excess of vitamin C?

A

•stomach pain
•diarrhoea

41
Q

What is the DRV for vitamin B1?

A

Male 0.9mg
Female 0.7mg

42
Q

What is the DRV for vitamin B2?

A

Male 15mg
Female 13mg

43
Q

What is the DRV for vitamin B3?

A

Male 15mg
Female 12mg

44
Q

What is the DRV for B12?

A

1.2mcg

45
Q

What is the DRV for folic acid?

A

200mcg

46
Q

What is the DRV for vitamin B12?

A

1.2mcg

47
Q

What is the DRV for vitamin C?

A

35mg

48
Q

What are the antioxidant vitamins?

A

•A
•C
•E

49
Q

What do antioxidant vitamins do?

A

Antioxidant vitamins protects cells from free radicals which attack healthy cells increasing the risk of heart disease and some types of cancer.

50
Q

What destroys water soluble vitamins?

A

•water
•sunlight
•heat
•enzymes

51
Q

What can you do when buying fruit and vegetables to reduce vitamin loss?

A

•avoid bruised or damaged produce as broken cells release vitamin destroying enzymes
•choose just ripened produce as they have the highest vitamin content

52
Q

What can you do when storing fruit and vegetables to reduce vitamin loss?

A

•store produce in the fridge as the cold slows enzyme activity
•avoid storing in sunlight as uv destroys vitamins

53
Q

What can you do when preparing fruit and vegetables to reduce vitamin loss?

A

•do not soak before cooking as water soluble vitamins will leach out
•rip or tear produce to avoid cell wall damage and stop the release of vitamin destroying enzymes

54
Q

What can you do when cooking fruit and vegetables to reduce vitamin loss?

A

•use a lid to reduce cooking times as heat destroys vitamins
•use cooking water to make gravey,soup or sauce to ensure vitamins are still eaten

55
Q

What are the functions of calcium?

A

Builds strong bones and teeth
Controls muscle function
Controls heart rate
Helps blood clot

56
Q

What are the sources of calcium?

A

Cheese
Milk
Nuts
Tofu

57
Q

What does a deficiency of calcium cause?

A

Rickets
Osteoporosis

58
Q

What does an excess of calcium cause?

A

Stomach pain

59
Q

What are the functions of iron?

A

Makes haemoglobin

60
Q

What are the functions of sodium?

A

Maintains water ballance

61
Q

What are the functions of fluoride?

A

Prevents tooth decay
Supports bone health

62
Q

What are the functions of iodine?

A

Makes thyroxine hormone
Maintains healthy metabolic rate

63
Q

What are the functions of phosphorus?

A

Maintains bones and teeth
Releases energy from food

64
Q

What are the sources of iron?

A

Liver
Meat
Eggs
Bread
Nuts
Dried fruit

65
Q

What are the sources of sodium?

A

Cheese
Salted nuts
Bacon
Crisps

66
Q

What are the sources of fluoride?

A

Drinking water
Sardines
Tea
Seafood

67
Q

What are the sources of iodine?

A

Red meat
Fish
Cereals
Grains

68
Q

What are the sources of phosphorus?

A

Red meat
Dairy
Fish
Bread

69
Q

What does a deficiency of iron cause?

A

Anaemia
Cracked lips
brittle nails
Pale appearance

70
Q

What does a deficiency of sodium cause?

A

Muscle cramps

71
Q

What does a deficiency of flouride cause?

A

Tooth decay

72
Q

What does a deficiency of iodine cause?

A

Goitre

73
Q

What does a deficiency of phosphorus cause?

A

Increased risk of bone fractures

74
Q

What does an excess of iron cause?

A

Constipation
Stomach pain

75
Q

What does an excess of sodium cause?

A

Stroke
Heart attack
High blood presure

76
Q

What does an excess of fouride cause?

A

Staining on teeth

77
Q

What is the drv of calcium?

A

1000mg male
800mg female

78
Q

What is the drv of sodium?

A

6g

79
Q

What is the drv of iron?

A

11g male
15g female

80
Q

What is the drv of phosphorus?

A

775mg male
625mg female

81
Q

What is the drv of fluorine?

A

2mg

82
Q

What is the drv of iodine?

A

130mcg

Food And Nutrition (19 decks)

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