Micronutrients Flashcards
B2
Riboflavin Energy release Eggs, cereals, milk, yeast, meat Swollen tongue, dry skin Sun kills it
B1
Thiamin Energy release, growth of nerves Cereals, yeast, eggs, milk Beri Beri Destroyed in cooking
B3
Niacin
Energy release, lowers fat levels in blood
Same as 1+2 sources
Pellagra- diarrhoea, dermatitis, dementia
B4
Pantothenic acid
Energy release
Loads of sources
B6
Pyridoxine
Helps use protein, fats, carbs
Loads of food sources
Anaemia, headaches, weak, skin problems
B9
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
B12
Cyanocobalamin
Protects nerve cells/ makes new ones
Only in animals except in soya beans- tempeh- vegan issue
Anaemia, nerve problems
Vitamin C
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
Vitamin A
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
Vitamin D
Cholecalciferol
Absorption of calcium, development of strong bones and teeth, peak bone mass
Liver, oily fish, butter, cheese, milk, eggs, margarine
Rickets/ osteomalacia
Vitamin E
Tocopherol
Antioxidant, healthy cell walls, reduce cancer risk
Veg oils, lettuce, seeds, avocados, grasses, peanuts, wheat germoil
Vitamin K
Blood clotting
Leafy veg, cheese, liver, bacon, green tea, asparagus,
Calcium
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
Iron
Red blood cells, oxygen around the body
Haem in meat, non haem from veg
Anaemia
Sodium
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
Fluoride
Bone strength
Tea, sea water
Iodine
Thyroxine production- hormone to control metabolic rate
Sea food, milk, dairy foods, plant foods
Water
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
Fibre
Cereals, lentils, beans, fruit, veg
18g a day
Can’t be digested
Prevents constipation and bowel cancer, lowers blood cholesterol, diverticulitis
Government tips
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
Malnutrition
Overweight or underweight
Obesity, coronary heart disease, high blood pressure, diabetes, osteoporosis, cardiovascular disease, cancer
Obesity
Positive energy balance
Heart, breathing, cancer, arthritis, high blood pressure
Coronary heart disease
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
Cardiovascular disease
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
High blood pressure
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
Diabetes
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
Osteoporosis
In the menopause, lack of oestrogen
Peak bone mass not reached
Bones break easily
Curves the spine
Cancer
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