Micronutrients Flashcards by Lucy Miller

Sources of vitamin b12

Meat
Salmon
Milk
Egg

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Function of B12

Making red blood cells
Keeping your nerves healthy
Releasing energy

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Deficiency of B12

Anaemia

Nerve damage

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Sources of vitamin C

Oranges 
Citrus fruit 
Strawberry 
Broccoli 
Potatoes

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Function of vitamin C

Protect cells

Maintains heathy connective tissue

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Deficiency of vitamin C

Scurvy
Fatigue
Weakness
Joint/muscle pain

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Excess of vitamin C

Stomach pain

Diarrhoea

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Sources of vitamin E

Nuts
Wheat
Plant oils

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Function of vitamin E

antioxidant
Maintains healthy skin and eyes
Strengthens immune system

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Deficiency of vitamin E

Hair loss
Muscle weakness
Slow healing

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Sources of vitamin K

Green leafy veg
Cereal
Vegetable oils

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Function of vitamin K

Blood clotting

Maintaining bones

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Deficiency of vitamin K

Haemorrhaging

No blood clotting

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Sources of folic acid

Broccoli 
Sprouts 
Liver
Chickpeas 
Fortified in breakfast cereals

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Function of folic acid

Works with B12 to make red blood cells

Maintains central nervous system

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Deficiency of folic acid

Neural tube defect

Folate deficiency anaemia

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Sources of vitamin A (retinol)

Carrots
Liver
Milk

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Function of vitamin A (retinol )

Normal iron metabolism

Maintains skin/vision/ immune system

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Deficiency of vitamin A (retinol and carotene)

Night blindness
Blindness
Liver +bone damage
Orange/ yellowing of skin

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Sources of vitamin A (carotene)

Orange/yellow fruit and veg

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Function of vitamin A (carotene)

Help immune system

Help night sight

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Sources of vitamin D

Sunlight
Eggs
Oily fish
Fortified in breakfast cereals

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Function of vitamin D

Helps with absorbance and regulation of calcium and phosphate
Maintenance of bones, teeth, muscle function and immune system

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Deficiency of vitamin D

Rickets

Osteomalacia

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Excess of vitamin D

Excess calcium intake Damage to kidneys Removes calcium from bones weakens them

Source of calcium

Dairy product Tofu Spinach Almonds

Function of calcium

Essential for healthy bones and teeth | Helps blood clot

Deficiency of calcium

Osteoporosis | Softening of bones

Excess of calcium

Hypercalcemia an electrolyte imbalance

Source of phosphorous

``` Meat Fish Bananas Cereals Nuts Seeds ```

Function of phosphorus

Strengthens bones and teeth | Releases energy from cells

Excess of phosphorus

Hyperphosphateanemia | High blood phosphate levels

Sources of iron

``` Meat Fish Egg yolk Cereal Dried fruit Green vegetables ```

Function of iron

Keeps red blood cells healthy

Deficiency of iron

Tiredness Irritability Sort attention span Anaemia

Excess of iron

``` Fatigue Weakness Weight loss Joint pain Abdominal pain ```

Sources of sodium

Meat Eggs Dairy product Cereal

Function of sodium

Regulates fluids in the body | Helps transmit electrical signals in the body

Excess of sodium

High blood pressure | Stress and nervous symptoms

Sources of chloride

``` Salt seaweed Tomato’s Lettuce Celery Olives ```

Function of chloride

Keep body fluids balanced

Excess of chloride

Increase in blood pressure | Build up of fluid

Source of water

Tap,bottles,drinks,food

Function of water

Transportation of nutrients, oxygen, hormones and enzymes | Bodily fluids and regulation of body temp

Water needed per day

2 Litres to maintain normal bodily functions

Deficiency of water

Dehydration

Excess of water

Kidneys can't work fast enough->blood becomes diluted-> moves into cells/organs->causes brain to swell->death

Sources of iodine

Sea fish Shell fish Cereals Grains

Function of iodine

Helps make thyroid hormones

Deficiency of iodine

Not enough thyroid Enlargement of thyroid Hypothyroidism

Exec of iodine

Changes the way your thyroid gland works | Weight gain

Source of zinc

Meat whole bran Enriched cereals

Function of zinc

Component in some enzymes | Energy release

Deficiency of zinc

Hair loss Skin lesions Wasting of body tissue Can contribute to acne

Excess of zinc

``` Nausea Vomiting Abdominal cramps Fever Immune system problems ```

Sources of potassium

``` Bananas Broccoli Sprouts Fish Nuts and pulses Beef, chicken and turkey ```

Function of potassium

Controlling the balance of fluids in the body | Helps the functioning of the heart

Deficiency of potassium

``` Nausea Vomiting Constipation Abdominal cramps Tiredness ```

Excess of potassium

Stomach pain Nausea Diarrhoea

Sources of magnesium

``` Green leafy veg Nuts Brown rice Bread Fish Meat ```

Function of magnesium

Turns food into energy | Makes sure parathyroid glands work properly (important for bone health)

Deficiency of magnesium

Muscle cramps Facial tics Poor sleep Chronic pain

Excess of magnesium

Diarrhoea

Sources of selenium

Brazil nuts Fish Meat Eggs

Function of selenium

Important in immune system function and reproduction | Prevents damage to cells and tissues

Deficiency of selenium

Fatigue Low immunity Brain fog

Excess of selenium

Selenosis= loss of hair skin and nails

Sources of fluoride

Toothpaste drinking water Sea food

Function of fluoride

Prevents tooth decay | Maintains healthy bones and teeth

Deficiency of fluoride

Increased cavities Weak bones/ teeth Tooth decay

Excess of fluoride

Crippling skeletal fluorosis Osteosclerosis Calcification of tendons+ ligaments Bone deformity