Micronutrients Module 3 Flashcards

1
Q

Vitamins are separated into two categories which ones are water soluble
Vitamin A B E K D C

A

C B

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2
Q

Which is true for Water soluble vitamins (c b)

A. Absorb into your blood readily and any excess excreted via urine
B. Require fat to be consumed alongside to facilitate absorption

A

A

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3
Q

Which vitamins require fat to be absorbed alongside them to facilitate absorption?

A

A D E K fat soluble

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4
Q

Which vitamins do you not have a storage back up of

A

Water soluble vitamins (c b)

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5
Q

Which vitamins can you get a toxic build up in

A

Fat soluble vitamins A D E K

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6
Q

Which does .the body need more of

Microminerals
Macro minerals

A

Macro mineral

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7
Q

Vitamins A is found in food in two forms what are they?

A

Retinoids and carotenoids

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8
Q

Are minerals inorganic or organic

A

Inorganic

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9
Q

Are vitamins organic or inorganic

A

Organic

They contain carbon an element found in living things

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10
Q

Vitamin A has numerous functions which include

3 answers

A

Support immune function
Healthy skin
Healthy eyesight

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11
Q

Which foods contain D3 and what other source can you obtain it from

A

Milk
Eggs
absorbed from sunlight

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12
Q

Which food can you obtain D2 from

1 answer

A

Mushrooms which have been exposed to sunlight

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13
Q

What is the recommended of vitamin E intake for women

A

5 mg

Note 25g of almonds have 7.3mg of vitamin E

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14
Q

What vitamin are babies given in the first 6 months if at risk of low milk intake

A

Vitamin K

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15
Q

List Vitamin A foods

8

A
Carrot 
sweet potato 
eggs 
liver 
cod liver oil 
coloured fruit and veg 
green leafy veg 
full fat milk
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16
Q

List vitamin D foods

6

A
Eggs
Cheese
Beef liver (all animal liver)
Cod liver oil 
Mushrooms 
Oily fish
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17
Q

Organic means that it contain c——-

A

Carbon

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18
Q

There are two forms of iron what are they

A

Heme and non heme

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19
Q

Magnesium is a c———-

A

Coenzyme

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20
Q

What are two of the functions of magnesium in the body

A

Helps maintain cell membranes

Influences the nervous system

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21
Q

What are the symptoms of magnesium deficiency

A
Sports performance 
Weakness of muscles
Lethargy
Weight-loss
Problems sleeping 
Nausea
22
Q

List magnesium rich foods

A
Nuts
Seeds
Dark green leafy greens
Whole grains
Meat
23
Q

Zinc deficiency can lead to what issues

2

A

Hormonal issues

Issues with blood glucose levels

24
Q

Food with zinc

A

Meat
Poultry
Seafood
Nuts

25
Vitamin B1 is involved in what two things in the body
Nerves | DNA
26
Deficiency in vitamin B1 is seen in which country and why
Asia Diet of rice and fish Fish prevents absorption of B1
27
Apart from diet or health related what other two situations is B1 deficiency seen in
Alcoholism | Breastfed babies whose mothers are deficient
28
Good food sources of vitamin B1 | 3
Vegetables Eggs Whole grains
29
Which B vitamins are involved in red blood cells
B6 | B12
30
Vitamin B1 Supports what
Nerves and dna
31
The following are called what | Copper iodine zinc cobalt fluoride selenium maganese
Trace minerals
32
The following are what and needed in what amount | Calcium phosphorus magnesium sodium potassium chloride sulphur
Large macronutrients minerals | Gram for gram amount
33
Nutrient deficiency is rare but some groups of people need to pay attention to which vitamins and minerals
``` Vitamin D Iron Calcium Magnesium Folate ```
34
Which organ plays the largest role with fluid and electrolytes
Kidney | Smallest yet complex structure known as the nephron
35
Explain what a vitamin is
Organic compounds essential for life and an organism to function (Organic means it contains carbon) (Essential means it cannot be synthesised ie made by the body)
36
Explain what a mineral is
Inorganic and the chemical elements found in tissue once it has been burned They are essential to life
37
Which animal can make vitamin c itself
Dog
38
Which vitamins are absorbed readily into your blood
Water soluble vitamins | C and B vitamins
39
Where are fat soluble vitamins stored if not in need when consumed
In the liver and fat cells for later release
40
Which vitamin can be relatively low in foods
Vitamin D
41
What is the most effective form of vitamin E
Alpha tocopherol
42
Vitamin and minerals have diverse roles but in general they are what?
Antioxidants
43
Plasma volume is the amount of what
Water held in the blood
44
Hydration and blood pressure are linked to what
Total blood volume
45
How many macro minerals are there and how many micro minerals
6 macro | 9 micro
46
Which vitamin can obese people be low in and why
Vitamin d as there adipose tissue sucks it up
47
Which A vitamin needs to be cleaved in two before they can be used and stored Which is pre formed
Carotenoid needs to be cleaved | Retinoid is pre formed
48
When vitamin D is converted by the body it turns into a
Steroid hormone
49
What does it lead to when free radicals outnumber antioxidants
Leads to oxidative stress then other molecules can get severely damaged
50
What do antioxidants donate to cells in trouble
An electron to neutralise the issue
51
Vegans are at risk of being deficient in what vitamin and why
B12 as no plants can synthesise B12
52
Which is plant form d2 or D3
D2