Micronutrients Module 3 Flashcards
Vitamins are separated into two categories which ones are water soluble
Vitamin A B E K D C
C B
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
Which vitamins require fat to be absorbed alongside them to facilitate absorption?
A D E K fat soluble
Which vitamins do you not have a storage back up of
Water soluble vitamins (c b)
Which vitamins can you get a toxic build up in
Fat soluble vitamins A D E K
Which does .the body need more of
Microminerals
Macro minerals
Macro mineral
Vitamins A is found in food in two forms what are they?
Retinoids and carotenoids
Are minerals inorganic or organic
Inorganic
Are vitamins organic or inorganic
Organic
They contain carbon an element found in living things
Vitamin A has numerous functions which include
3 answers
Support immune function
Healthy skin
Healthy eyesight
Which foods contain D3 and what other source can you obtain it from
Milk
Eggs
absorbed from sunlight
Which food can you obtain D2 from
1 answer
Mushrooms which have been exposed to sunlight
What is the recommended of vitamin E intake for women
5 mg
Note 25g of almonds have 7.3mg of vitamin E
What vitamin are babies given in the first 6 months if at risk of low milk intake
Vitamin K
List Vitamin A foods
8
Carrot sweet potato eggs liver cod liver oil coloured fruit and veg green leafy veg full fat milk
List vitamin D foods
6
Eggs Cheese Beef liver (all animal liver) Cod liver oil Mushrooms Oily fish
Organic means that it contain c——-
Carbon
There are two forms of iron what are they
Heme and non heme
Magnesium is a c———-
Coenzyme
What are two of the functions of magnesium in the body
Helps maintain cell membranes
Influences the nervous system
What are the symptoms of magnesium deficiency
Sports performance Weakness of muscles Lethargy Weight-loss Problems sleeping Nausea
List magnesium rich foods
Nuts Seeds Dark green leafy greens Whole grains Meat
Zinc deficiency can lead to what issues
2
Hormonal issues
Issues with blood glucose levels
Food with zinc
Meat
Poultry
Seafood
Nuts
Vitamin B1 is involved in what two things in the body
Nerves
DNA
Deficiency in vitamin B1 is seen in which country and why
Asia
Diet of rice and fish
Fish prevents absorption of B1
Apart from diet or health related what other two situations is B1 deficiency seen in
Alcoholism
Breastfed babies whose mothers are deficient
Good food sources of vitamin B1
3
Vegetables
Eggs
Whole grains
Which B vitamins are involved in red blood cells
B6
B12
Vitamin B1 Supports what
Nerves and dna
The following are called what
Copper iodine zinc cobalt fluoride selenium maganese
Trace minerals
The following are what and needed in what amount
Calcium phosphorus magnesium sodium potassium chloride sulphur
Large macronutrients minerals
Gram for gram amount
Nutrient deficiency is rare but some groups of people need to pay attention to which vitamins and minerals
Vitamin D Iron Calcium Magnesium Folate
Which organ plays the largest role with fluid and electrolytes
Kidney
Smallest yet complex structure known as the nephron
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)
Explain what a mineral is
Inorganic and the chemical elements found in tissue once it has been burned
They are essential to life
Which animal can make vitamin c itself
Dog
Which vitamins are absorbed readily into your blood
Water soluble vitamins
C and B vitamins
Where are fat soluble vitamins stored if not in need when consumed
In the liver and fat cells for later release
Which vitamin can be relatively low in foods
Vitamin D
What is the most effective form of vitamin E
Alpha tocopherol
Vitamin and minerals have diverse roles but in general they are what?
Antioxidants
Plasma volume is the amount of what
Water held in the blood
Hydration and blood pressure are linked to what
Total blood volume
How many macro minerals are there and how many micro minerals
6 macro
9 micro
Which vitamin can obese people be low in and why
Vitamin d as there adipose tissue sucks it up
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
When vitamin D is converted by the body it turns into a
Steroid hormone
What does it lead to when free radicals outnumber antioxidants
Leads to oxidative stress then other molecules can get severely damaged
What do antioxidants donate to cells in trouble
An electron to neutralise the issue
Vegans are at risk of being deficient in what vitamin and why
B12 as no plants can synthesise B12
Which is plant form d2 or D3
D2
