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HFT prelim revision- nutrients > Micronutrients: Vitamins and minerals > Flashcards

Micronutrients: Vitamins and minerals Flashcards

1
Q

What are micronutrients?

A

Micronutrients are needed in the body in smaller amounts, need to by supplied by food as body cannot make them

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2
Q

What are the fat soluble vitamins?

A

A, D, E, K

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3
Q

State two sources of vitamin A

A
  1. Carrots
  2. Liver
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4
Q

State two functions of vitamin A

A
  1. Makes visual purple
  2. Maintenance of healthy skin
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5
Q

What happens if you don’t have enough vitamin A?

A

Vision reduced in dim light.
Dry and infected skin.

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6
Q

What happens if you have too much vitamin A?

A

During pregnancy too much vitamin A can be harmful for developing foetus.

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7
Q

State two sources of vitamin D

A
  1. Oily fish
  2. Sunshine
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8
Q

State two functions of vitamin D

A
  1. Required for formations of bones and teeth
  2. Required for the essential link between calcium and phosphorous
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9
Q

What happens if you have too much vitamin D?

A

Is rare but can lead to deposits of calcium in the blood

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10
Q

What happens if you have not enough of vitamin D?

A

Poor growth and risk of rickets in children.
Osteoporosis in elderly.

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11
Q

State two sources of vitamin E

A
  1. Nuts
  2. Seeds
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12
Q

State two functions of vitamin E

A
  1. Required for healthy skin
  2. Antioxidant vitamin which fights off free radicals
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13
Q

What happens if you have a deficiency in vitamin E?

A

Premature babies may be placed in special care where they receive vitamin E to prevent damage to their eyes.
Dry and infected skin.

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14
Q

State two sources of vitamin K

A
  1. Vegetable oils
  2. Green leafy veg
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15
Q

What are two functions of vitamin K?

A
  1. Helps blood clot
  2. Help wounds heal
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16
Q

What happens if you have not enough vitamin K?

A

Blood won’t clot.

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17
Q

What are the water soluble vitamins?

A

Vitamins B Complex, B12, Folic acid and C

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18
Q

What is vitamin B called as there are too many categories of it?

A

Vitamin B complex

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19
Q

Two functions of vitamin B complex?

A
  1. Required for growth in children
  2. Releases energy from carbohydrates
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20
Q

Name two sources of vitamin B complex

A
  1. Wholemeal bread
  2. Fortified cereals
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21
Q

What happens if the balance of vitamin b complex is not correct?

A

Tiredness, weakness

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22
Q

What are two functions of vitamin B12?

A
  1. Required to keep nerves healthy
  2. Makes red blood cells
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23
Q

Name two sources of vitamin B12

A
  1. Fortified cereals
  2. Egg
24
Q

What happens if the balance of vitamin B12 is not correct?

A

Could lead to anaemia in young females- menopause.
Weak, tiredness

25
What are two functions of folic acid?
1. Required for formation of red blood cells 2. Helps babies grow properly
26
Name two sources of folic acid
1. Green leafy veg 2. Wholegrain cereals
27
What happens if the balance of folic acid is not correct?
Anaemia may occur
28
What are two functions of vitamin C?
1. Cuts and wounds heal quicker 2. Helps protect the immune system
29
Name two sources of vitamin C?
1. Citrus fruits 2. Green leafy vegetables
30
What happens if the vitamin c balance is not correct?
Cuts and wounds take longer to heal. Less protection on immune system.
31
What are the 3 antioxidant vitamins?
A, C, E
32
What is an antioxidant vitamin?
They ward off free radicals which damage cells and tissues resulting in an increase risk of heart disease.
33
What are the four minerals?
Sodium (Salt), Calcium, Phosphorus and Iron
34
What are two functions of calcium?
1. Required for maintenance of bones and teeth
35
What are minerals?
Macro-nutrients required in small quantities and vital to life
36
State two sources of calcium
1. Milk 2. Cheese
37
What happens if the balance of calcium is not correct?
Poor development of bones and teeth (cavities and rickets) If bone is broken or damaged it can take longer to heal
38
Why do children and teenagers need more calcium?
They are at peak time for bone development
39
What are two functions of iron?
1. Required to prevent anaemia 2. Is a haemoglobin which forms red blood cells
40
State two sources of iron?
1. Red meat 2. Green leafy veg
41
What happens if iron balance is not correct?
Anaemia can result. Tiredness, weakness, lacking in energy
42
What are two functions of sodium?
Required to ensure muscles and nerves work correctly. Required to maintain correct fluid balance.
43
State two sources of sodium
1. Takeaway foods 2. Table salt
44
What happens if the sodium balance is not correct?
People are rarely deficient in salt but could lead to cramps in muscles after exercise Too much can lead to high blood pressure, strokes and coronary heart disease.
45
What are two functions of water?
1. Lubricated joints and membranes 2. Required for all body fluids
46
State two sources of water
1. Fruits and vegetables 2. Bottled/tap water
47
What happens is balance of water is not correct?
Dehydration- dizziness, confusion and lack of concentration
48
What does NSP stand for?
Non starch polysaccharides
49
What is NSP?
Dietary fibre
50
What are two functions of NSP?
1. Helps removed waste from body and prevent constipation 2. Gives feeling of fullness to help prevent overeating
51
State two sources of NSP
1. Wholegrain cereals 2. Bread
52
What are the two types of fibre called?
Soluble and insoluble fibre
53
Describe soluble fibre
Slows down digestion and absorption to control sugar levels
54
Describe insoluble fibre
Absorbs water and increases bulk to help the gut work properly
55
What can a deficiency in NSP lead to?
Constipation and bowel disorders

HFT prelim revision- nutrients (7 decks)

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