Micronutrients

Question 0

B2

Answer 0

Riboflavin
Energy release
Eggs, cereals, milk, yeast, meat
Swollen tongue, dry skin
Sun kills it

Question 1

B1

Answer 1

Thiamin
Energy release, growth of nerves
Cereals, yeast, eggs, milk
Beri Beri
Destroyed in cooking

Question 2

B3

Answer 2

Niacin
Energy release, lowers fat levels in blood
Same as 1+2 sources
Pellagra- diarrhoea, dermatitis, dementia

Question 3

B4

Answer 3

Pantothenic acid
Energy release
Loads of sources

Question 4

B6

Answer 4

Pyridoxine
Helps use protein, fats, carbs
Loads of food sources
Anaemia, headaches, weak, skin problems

Question 5

B9

Answer 5

Folic acid
Needed 12 weeks of pregnancy and pre-conception
Green leafy veg, liver, potatoes, fruit, asparagus, beans, wholegrain, nuts, seeds,
Baby born with spinabifida

Question 6

B12

Answer 6

Cyanocobalamin
Protects nerve cells/ makes new ones
Only in animals except in soya beans- tempeh- vegan issue
Anaemia, nerve problems

Question 7

Vitamin C

Answer 7

Ascorbic acid
40 mg a day
Absorption of iron, production of collagen, antioxidant
Citrus fruits, broccoli, frozen peas, spinach, potatoes
Anaemia and scurvy
Destroyed in cooking

Question 8

Vitamin A

Answer 8

Retina or beta carotene
Eye sight, antioxidant, healthy skin, growth and development
Retinol- milk, cheese, butter, oily fish, liver
Beta carotene- carrots, tomatoes, dark green leafy veg, red peppers
Too much is poisonous- face deformities in pregnancy
Night blindness

Question 9

Vitamin D

Answer 9

Cholecalciferol
Absorption of calcium, development of strong bones and teeth, peak bone mass
Liver, oily fish, butter, cheese, milk, eggs, margarine
Rickets/ osteomalacia

Question 10

Vitamin E

Answer 10

Tocopherol
Antioxidant, healthy cell walls, reduce cancer risk
Veg oils, lettuce, seeds, avocados, grasses, peanuts, wheat germoil

Question 11

Vitamin K

Answer 11

Blood clotting

Leafy veg, cheese, liver, bacon, green tea, asparagus,

Question 12

Calcium

Answer 12

Bone strength, growth for kids, blood clotting, muscle nerves
Milk and dairy but not butter or cream, wholegrain, nuts, lentils, green leafy veg
Osteomalacia, rickets, tetany

Question 13

Iron

Answer 13

Red blood cells, oxygen around the body
Haem in meat, non haem from veg
Anaemia

Question 14

Sodium

Answer 14

Controls water levels, energy use, nerves, muscles
Raw food, sodium chloride is salt, sodium bicarbonate is a raising agent, mono sodium glutamate is a Chinese flavouring
Sodium x 2.5= salt

Question 15

Fluoride

Answer 15

Bone strength

Tea, sea water

Question 16

Iodine

Answer 16

Thyroxine production- hormone to control metabolic rate

Sea food, milk, dairy foods, plant foods

Question 17

Water

Answer 17

70% of the body
Lubricates joints, keeps tubes moist, metabolic reactions, body fluids
1-2 litres a day
Lack- irritability, poor memory, constipation, kidney probs, lethargy, reduced learning ability
More needed- ill, diarrhoea, vomiting, sweating, lactation

Question 18

Fibre

Answer 18

Cereals, lentils, beans, fruit, veg
18g a day
Can’t be digested
Prevents constipation and bowel cancer, lowers blood cholesterol, diverticulitis

Question 19

Government tips

Answer 19

Starchy foods,fruit and veg, fish twice a week, reduce fat and sugar, eat less salt, drink lots of water, don’t skip breakfast, be active and have a healthy weight

Question 20

Malnutrition

Answer 20

Overweight or underweight

Obesity, coronary heart disease, high blood pressure, diabetes, osteoporosis, cardiovascular disease, cancer

Question 21

Obesity

Answer 21

Positive energy balance

Heart, breathing, cancer, arthritis, high blood pressure

Question 22

Coronary heart disease

Answer 22

When atheroma and high cholesterol blocks the blood vessels to the heart, shortage of oxygen, attack, angina, death
Risk factors- smoking, alcohol, fatty food, stress, obesity, high blood pressure, no exercise

Question 23

Cardiovascular disease

Answer 23

Blood vessels blocked in heart, brain, leg, lung diseases
Leads to strokes
Risk factors- smoking, alcohol, fatty, salty, sugary food, stress, blood cholesterol, no activity

Question 24

High blood pressure

Answer 24

Systolic pressure- pressure in the arteries when the heart pushes blood out
Diastolic pressure- pressure in the heart when it rests- lower number
Good 110/70 bad 140/90

Question 25

Diabetes

Answer 25

Type 1- Inherited, genetic
Type 2- lifestyle- obesity, old age, no physical activity
When the pancreas doesn’t produce enough glucose
Symptoms- thirst, frequent loo trips, tiredness, weight loss, blurred vision
Leads to- blindness, numb hands and feet, skin damage

Question 26

Osteoporosis

Answer 26

In the menopause, lack of oestrogen
Peak bone mass not reached
Bones break easily
Curves the spine

Question 27

Cancer

Answer 27

Tumour- abnormal cell growth
Reduce the risk- ACE vitamins, less red meat, processed meat, avoid smoking, drinking, healthy body weight, avoid chemicals, don’t be obese
Risks- family history, age and factors above