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Food Tec Level 3 > Micronutrients > Flashcards

Micronutrients Flashcards

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1
Q

Sources of vitamin b12

A

Meat
Salmon
Milk
Egg

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2
Q

Function of B12

A

Making red blood cells
Keeping your nerves healthy
Releasing energy

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3
Q

Deficiency of B12

A

Anaemia

Nerve damage

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4
Q

Sources of vitamin C

A 
Oranges 
Citrus fruit 
Strawberry 
Broccoli 
Potatoes
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5
Q

Function of vitamin C

A

Protect cells

Maintains heathy connective tissue

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6
Q

Deficiency of vitamin C

A

Scurvy
Fatigue
Weakness
Joint/muscle pain

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7
Q

Excess of vitamin C

A

Stomach pain

Diarrhoea

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8
Q

Sources of vitamin E

A

Nuts
Wheat
Plant oils

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9
Q

Function of vitamin E

A

antioxidant
Maintains healthy skin and eyes
Strengthens immune system

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10
Q

Deficiency of vitamin E

A

Hair loss
Muscle weakness
Slow healing

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11
Q

Sources of vitamin K

A

Green leafy veg
Cereal
Vegetable oils

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12
Q

Function of vitamin K

A

Blood clotting

Maintaining bones

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13
Q

Deficiency of vitamin K

A

Haemorrhaging

No blood clotting

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14
Q

Sources of folic acid

A 
Broccoli 
Sprouts 
Liver
Chickpeas 
Fortified in breakfast cereals
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15
Q

Function of folic acid

A

Works with B12 to make red blood cells

Maintains central nervous system

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16
Q

Deficiency of folic acid

A

Neural tube defect

Folate deficiency anaemia

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17
Q

Sources of vitamin A (retinol)

A

Carrots
Liver
Milk

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18
Q

Function of vitamin A (retinol )

A

Normal iron metabolism

Maintains skin/vision/ immune system

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19
Q

Deficiency of vitamin A (retinol and carotene)

A

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

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20
Q

Sources of vitamin A (carotene)

A

Orange/yellow fruit and veg

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21
Q

Function of vitamin A (carotene)

A

Help immune system

Help night sight

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22
Q

Sources of vitamin D

A

Sunlight
Eggs
Oily fish
Fortified in breakfast cereals

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23
Q

Function of vitamin D

A

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

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24
Q

Deficiency of vitamin D

A

Rickets

Osteomalacia

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25
Q

Excess of vitamin D

A

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

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26
Q

Source of calcium

A

Dairy product
Tofu
Spinach
Almonds

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27
Q

Function of calcium

A

Essential for healthy bones and teeth

Helps blood clot

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28
Q

Deficiency of calcium

A

Osteoporosis

Softening of bones

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29
Q

Excess of calcium

A

Hypercalcemia an electrolyte imbalance

30
Q

Source of phosphorous

A 
Meat 
Fish 
Bananas 
Cereals 
Nuts 
Seeds
31
Q

Function of phosphorus

A

Strengthens bones and teeth

Releases energy from cells

32
Q

Excess of phosphorus

A

Hyperphosphateanemia

High blood phosphate levels

33
Q

Sources of iron

A 
Meat 
Fish 
Egg yolk 
Cereal 
Dried fruit 
Green vegetables
34
Q

Function of iron

A

Keeps red blood cells healthy

35
Q

Deficiency of iron

A

Tiredness
Irritability
Sort attention span
Anaemia

36
Q

Excess of iron

A 
Fatigue 
Weakness 
Weight loss
Joint pain 
Abdominal pain
37
Q

Sources of sodium

A

Meat
Eggs
Dairy product
Cereal

38
Q

Function of sodium

A

Regulates fluids in the body

Helps transmit electrical signals in the body

39
Q

Excess of sodium

A

High blood pressure

Stress and nervous symptoms

40
Q

Sources of chloride

A 
Salt 
seaweed 
Tomato’s 
Lettuce 
Celery 
Olives
41
Q

Function of chloride

A

Keep body fluids balanced

42
Q

Excess of chloride

A

Increase in blood pressure

Build up of fluid

43
Q

Source of water

A

Tap,bottles,drinks,food

44
Q

Function of water

A

Transportation of nutrients, oxygen, hormones and enzymes

Bodily fluids and regulation of body temp

45
Q

Water needed per day

A

2 Litres to maintain normal bodily functions

46
Q

Deficiency of water

A

Dehydration

47
Q

Excess of water

A

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

48
Q

Sources of iodine

A

Sea fish
Shell fish
Cereals
Grains

49
Q

Function of iodine

A

Helps make thyroid hormones

50
Q

Deficiency of iodine

A

Not enough thyroid
Enlargement of thyroid
Hypothyroidism

51
Q

Exec of iodine

A

Changes the way your thyroid gland works

Weight gain

52
Q

Source of zinc

A

Meat
whole bran
Enriched cereals

53
Q

Function of zinc

A

Component in some enzymes

Energy release

54
Q

Deficiency of zinc

A

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

55
Q

Excess of zinc

A 
Nausea 
Vomiting 
Abdominal cramps 
Fever
Immune system problems
56
Q

Sources of potassium

A 
Bananas 
Broccoli 
Sprouts
Fish 
Nuts and pulses 
Beef, chicken and turkey
57
Q

Function of potassium

A

Controlling the balance of fluids in the body

Helps the functioning of the heart

58
Q

Deficiency of potassium

A 
Nausea 
Vomiting 
Constipation 
Abdominal cramps 
Tiredness
59
Q

Excess of potassium

A

Stomach pain
Nausea
Diarrhoea

60
Q

Sources of magnesium

A 
Green leafy veg 
Nuts 
Brown rice 
Bread 
Fish 
Meat
61
Q

Function of magnesium

A

Turns food into energy

Makes sure parathyroid glands work properly (important for bone health)

62
Q

Deficiency of magnesium

A

Muscle cramps
Facial tics
Poor sleep
Chronic pain

63
Q

Excess of magnesium

A

Diarrhoea

64
Q

Sources of selenium

A

Brazil nuts
Fish
Meat
Eggs

65
Q

Function of selenium

A

Important in immune system function and reproduction

Prevents damage to cells and tissues

66
Q

Deficiency of selenium

A

Fatigue
Low immunity
Brain fog

67
Q

Excess of selenium

A

Selenosis= loss of hair skin and nails

68
Q

Sources of fluoride

A

Toothpaste
drinking water
Sea food

69
Q

Function of fluoride

A

Prevents tooth decay

Maintains healthy bones and teeth

70
Q

Deficiency of fluoride

A

Increased cavities
Weak bones/ teeth
Tooth decay

71
Q

Excess of fluoride

A

Crippling skeletal fluorosis
Osteosclerosis
Calcification of tendons+ ligaments
Bone deformity

Food Tec Level 3 (9 decks)

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