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Micronutrients Flashcards

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
What are the functions of vitamin B2?
•helps the body release energy •keeps skin, eyes, nerves, and tissue healthy
26
What are the sources of vitamin B2?
•milk •fish •yogurt •bread •rice
27
What are the functions of vitamin B3?
•helps release energy from food •keeps skin and nerves healthy
28
What are the sources of vitamin B3?
•milk •eggs •fish •flour •meat
29
What happens with an excess of vitamin B3?
Liver damage
30
What are the functions of folic acid?
•reduces risk of nervous system failure in unborn babies •works with vitamin B12 to make blood
31
What are the sources of folic acid?
•broccoli •spinach •liver •peas
32
What are the symptoms of folic acid defficiency?
•spina bifida
33
Who should take more folic acid?
Pregnant women should take 300mcg a day
34
What are the functions of vitamin B12?
•maintains nerves •makes blood •releases energy
35
What are the sources of vitamin B12?
•meat •eggs •salmon •cheese •milk
36
What are the symptoms of vitamin B12 defficiency?
•pernicious anemia (vegans don't eat animal products so are very at risk)
37
What are the functions of vitamin C?
•makes and maintains connective tissue •helps wounds heal •helps absorb iron
38
What are the sources of vitamin C?
•oranges •blackcurrants •broccoli •potatoes
39
What are the symptoms of vitamin C defficiency?
Scurvy
40
What happens with an excess of vitamin C?
•stomach pain •diarrhoea
41
What is the DRV for vitamin B1?
Male 0.9mg Female 0.7mg
42
What is the DRV for vitamin B2?
Male 15mg Female 13mg
43
What is the DRV for vitamin B3?
Male 15mg Female 12mg
44
What is the DRV for B12?
1.2mcg
45
What is the DRV for folic acid?
200mcg
46
What is the DRV for vitamin B12?
1.2mcg
47
What is the DRV for vitamin C?
35mg
48
What are the antioxidant vitamins?
•A •C •E
49
What do antioxidant vitamins do?
Antioxidant vitamins protects cells from free radicals which attack healthy cells increasing the risk of heart disease and some types of cancer.
50
What destroys water soluble vitamins?
•water •sunlight •heat •enzymes
51
What can you do when buying fruit and vegetables to reduce vitamin loss?
•avoid bruised or damaged produce as broken cells release vitamin destroying enzymes •choose just ripened produce as they have the highest vitamin content
52
What can you do when storing fruit and vegetables to reduce vitamin loss?
•store produce in the fridge as the cold slows enzyme activity •avoid storing in sunlight as uv destroys vitamins
53
What can you do when preparing fruit and vegetables to reduce vitamin loss?
•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
What can you do when cooking fruit and vegetables to reduce vitamin loss?
•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
What are the functions of calcium?
Builds strong bones and teeth Controls muscle function Controls heart rate Helps blood clot
56
What are the sources of calcium?
Cheese Milk Nuts Tofu
57
What does a deficiency of calcium cause?
Rickets Osteoporosis
58
What does an excess of calcium cause?
Stomach pain
59
What are the functions of iron?
Makes haemoglobin
60
What are the functions of sodium?
Maintains water ballance
61
What are the functions of fluoride?
Prevents tooth decay Supports bone health
62
What are the functions of iodine?
Makes thyroxine hormone Maintains healthy metabolic rate
63
What are the functions of phosphorus?
Maintains bones and teeth Releases energy from food
64
What are the sources of iron?
Liver Meat Eggs Bread Nuts Dried fruit
65
What are the sources of sodium?
Cheese Salted nuts Bacon Crisps
66
What are the sources of fluoride?
Drinking water Sardines Tea Seafood
67
What are the sources of iodine?
Red meat Fish Cereals Grains
68
What are the sources of phosphorus?
Red meat Dairy Fish Bread
69
What does a deficiency of iron cause?
Anaemia Cracked lips brittle nails Pale appearance
70
What does a deficiency of sodium cause?
Muscle cramps
71
What does a deficiency of flouride cause?
Tooth decay
72
What does a deficiency of iodine cause?
Goitre
73
What does a deficiency of phosphorus cause?
Increased risk of bone fractures
74
What does an excess of iron cause?
Constipation Stomach pain
75
What does an excess of sodium cause?
Stroke Heart attack High blood presure
76
What does an excess of fouride cause?
Staining on teeth
77
What is the drv of calcium?
1000mg male 800mg female
78
What is the drv of sodium?
6g
79
What is the drv of iron?
11g male 15g female
80
What is the drv of phosphorus?
775mg male 625mg female
81
What is the drv of fluorine?
2mg
82
What is the drv of iodine?
130mcg

Food And Nutrition (19 decks)

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