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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
Q

What are two functions of folic acid?

A
  1. Required for formation of red blood cells
  2. Helps babies grow properly
26
Q

Name two sources of folic acid

A
  1. Green leafy veg
  2. Wholegrain cereals
27
Q

What happens if the balance of folic acid is not correct?

A

Anaemia may occur

28
Q

What are two functions of vitamin C?

A
  1. Cuts and wounds heal quicker
  2. Helps protect the immune system
29
Q

Name two sources of vitamin C?

A
  1. Citrus fruits
  2. Green leafy vegetables
30
Q

What happens if the vitamin c balance is not correct?

A

Cuts and wounds take longer to heal.
Less protection on immune system.

31
Q

What are the 3 antioxidant vitamins?

32
Q

What is an antioxidant vitamin?

A

They ward off free radicals which damage cells and tissues resulting in an increase risk of heart disease.

33
Q

What are the four minerals?

A

Sodium (Salt), Calcium, Phosphorus and Iron

34
Q

What are two functions of calcium?

A
  1. Required for maintenance of bones and teeth
35
Q

What are minerals?

A

Macro-nutrients required in small quantities and vital to life

36
Q

State two sources of calcium

A
  1. Milk
  2. Cheese
37
Q

What happens if the balance of calcium is not correct?

A

Poor development of bones and teeth (cavities and rickets)
If bone is broken or damaged it can take longer to heal

38
Q

Why do children and teenagers need more calcium?

A

They are at peak time for bone development

39
Q

What are two functions of iron?

A
  1. Required to prevent anaemia
  2. Is a haemoglobin which forms red blood cells
40
Q

State two sources of iron?

A
  1. Red meat
  2. Green leafy veg
41
Q

What happens if iron balance is not correct?

A

Anaemia can result.
Tiredness, weakness, lacking in energy

42
Q

What are two functions of sodium?

A

Required to ensure muscles and nerves work correctly.
Required to maintain correct fluid balance.

43
Q

State two sources of sodium

A
  1. Takeaway foods
  2. Table salt
44
Q

What happens if the sodium balance is not correct?

A

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
Q

What are two functions of water?

A
  1. Lubricated joints and membranes
  2. Required for all body fluids
46
Q

State two sources of water

A
  1. Fruits and vegetables
  2. Bottled/tap water
47
Q

What happens is balance of water is not correct?

A

Dehydration- dizziness, confusion and lack of concentration

48
Q

What does NSP stand for?

A

Non starch polysaccharides

49
Q

What is NSP?

A

Dietary fibre

50
Q

What are two functions of NSP?

A
  1. Helps removed waste from body and prevent constipation
  2. Gives feeling of fullness to help prevent overeating
51
Q

State two sources of NSP

A
  1. Wholegrain cereals
  2. Bread
52
Q

What are the two types of fibre called?

A

Soluble and insoluble fibre

53
Q

Describe soluble fibre

A

Slows down digestion and absorption to control sugar levels

54
Q

Describe insoluble fibre

A

Absorbs water and increases bulk to help the gut work properly

55
Q

What can a deficiency in NSP lead to?

A

Constipation and bowel disorders

HFT prelim revision- nutrients (7 decks)

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