Micronutrients Flashcards
Give the functions of vitamin A:
Needed for night vision and healthy eyesight
Healthy skin
Normal growth and development in children
Healthy immune system
Give the functions of vitamin D:
Helps absorb calcium from food
Regulates the amount of calcium in the body
Give some sources of vitamin A:
Cheese
Oily Fish
Eggs
Carrots
Green leafy veg
Give some sources of vitamin D:
Oily fish
Butter
Eggs
Lean red meat
Fortified foods
SUNLIGHT
Give the functions of vitamin B1:
Assists the release of energy from food
For normal growth in children
Normal functioning of the nervous system, muscles and heart
Give some sources of vitamin B1:
Red meat
Milk
White and brown bread
Pasta
Nuts
Give the functions of vitamin B12:
Formation of red blood cells
Energy production
Functioning of nervous system
Give the functions of folate:
Forms healthy red blood cells
Required for cell division
Structure of nervous system
In pregnancy - prevents neural tube defects e.g spins bifida
Give some sources of vitamin B12:
Red meat
Eggs
Fish
Fortified cereals
Give some sources of folate:
Green leafy vegetables
Fortified bread
Fortified cereals
Give the functions of vitamin C:
Helps the body absorb iron from food
Normal structure and function of blood vessels
Promotes development of connective tissue
Involved in wound healing
Give some sources of vitamin C:
Sweet potatoes
Citrus fruits
Berry fruits
Peppers
Broccoli
What are anti-oxidants?
Substances that reduce the destructive effects of oxidation in the body, protecting cells from damage by free radicals
Give the functions of sodium:
Helps maintain a fluid balance in the body
For nerve and muscle function
Give some tips to cut down on salt:
Read food labels
Avoid ready meals
Use stock cubes and sauces with care
Don’t add salt when cooking
Cut down on salty snacks
Use fewer salty meat products
Choose low salt options
