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Food Prep and Nutrition > Nutrition - micronutrients > Flashcards

Nutrition - micronutrients Flashcards

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1
Q

What are fat soluble vitamins?

A

Vitamins dissolved in fat
Stored in the liver and fatty tissue
Typically from animal products

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2
Q

What are water soluble vitamins

A

Not stored in the body so needed everyday
Easily destroyed by heat and air
Excess eliminated in urine
Vitamins dissolved in water

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3
Q

What is vitamin A also known as?

A

Retinol

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4
Q

What is the function of vitamin A?

A

Healthy immune system
Helps with night vision
Keeps mucous membranes moist

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5
Q

What foods are good sources of vitamin A?

A

Dairy products
Egg yolk
Oily fish
Liver
Vegetables - spinach, carrots, sweet potato
Fruit - mango, papaya, apricots, tomatoes, peppers

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6
Q

What deficiency is linked to vitamin A?

A

Night blindness

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7
Q

Which group of people should avoid foods high in vitamin A?

A

Pregnant women (it can cause birth defects in unborn children)

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8
Q

What is an antioxidant?

A

Protects the body from free radicals (cancer causing chemicals)

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9
Q

What are free radicals?

A

Chemicals which cause harm to the body e.g. cancer

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10
Q

What is the function of vitamin E?

A

Strengthens immune system

Helps maintain skin, eyes, hair and nails

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11
Q

What foods are good sources of vitamin E?

A 
Plant oils e.g. soya, corn, olive
Nuts
Seeds
Milk
Egg yolk
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12
Q

What happens if you have excess vitamin E?

A

Headaches

Nausea

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13
Q

What is the function of vitamin K?

A

Blood clotting

Bone health

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14
Q

What foods are good sources of vitamin K?

A 
Green leafy vegetables
Cauliflower
Liver
Bacon
Cereals
Vegetable oils
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15
Q

Which vitamins are fat soluble?

A

Vitamins A, D, E and K

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16
Q

Which vitamins are water soluble?

A

B vitamins and vitamin C

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17
Q

What is the function of vitamin D?

A

Formation of strong bones and teeth

Helps absorption of calcium

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18
Q

What foods are good sources of vitamin D?

A

Oily fish
Eggs
Liver
Fortified foods

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19
Q

What is the main source of vitamin D?

A

Sunlight

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20
Q

What two illnesses are a result of low vitamin D intake?

A

Rickets

Osteomalacia

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21
Q

What is a fortified food?

A

Food with added nutrients e.g. margarine

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22
Q

What groups of people are recommended to take a daily vitamin D supplement?

A 
Pregnant and breastfeeding women
Children under 4
Adults over 65
People with limited sun exposure
People with darker skin tones
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23
Q

What is vitamin B1 also known as?

A

Thiamin

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24
Q

What is vitamin B1 (thiamin) needed for?

A

Releasing energy from carbohydrates
Healthy nervous system
Childhood growth

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25
Q

What foods are good sources of vitamin B1 (thiamin)?

A 
Yeast extract (marmite)
Red meat
Liver
Wholegrain cereals
Dairy products
Eggs
Seeds, nuts and beans
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26
Q

What muscle wasting disease is linked to a diet low in vitamin B1 (thiamin)

A

Beri beri

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27
Q

What is vitamin B2 also known as?

A

Riboflavin

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28
Q

What is vitamin B2’s function?

A

Release energy from food
Helps growth in children
Healthy skin, eyes and nervous system

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29
Q

What foods are high in vitamin B2 (riboflavin)?

A 
Yeast extract (marmite)
Red meat
Dairy products
Eggs
Rice
Mushrooms
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30
Q

What are the symptoms of vitamin B2 (riboflavin) deficiency?

A

Swollen tongue
Dry skin
Sores in the corner of mouth

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31
Q

What is vitamin B3 also known as?

A

Niacin

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32
Q

What is the function of vitamin B3 (niacin)?

A

Releases energy from food
Keeps skin and nervous system healthy
Helps lower fat levels in blood

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33
Q

What foods are good sources of vitamin B3 (niacin)?

A 
Yeast extract (marmite)
Red meat, liver
Wholegrain cereals
Dairy products
Eggs
Nuts, seeds and beans
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34
Q

What deficiency disease can occur if vitamin B3 (niacin) intake it too low?

A

Pellagra (diarrhoea, rough, scaly and sore skin, confusion and memory loss)

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35
Q

What is the function of vitamin B5?

A

Release energy from fat and carbohydrates

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36
Q

What foods are good sources of vitamin B5?

A 
Yeast extract (marmite)
Beef, liver, kidney and chicken
Wholegrains
Potatoes
Brocolli
Tomatoes 
Eggs
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37
Q

What is the function of vitamin B6?

A

Nerve function
Brain development
Helps body use protein
Helps form haemoglobin

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38
Q

What foods are good sources of vitamin B5?

A 
Yeast extract (marmite)
Red meat, liver, kidney, chicken and pork
Eggs
Soya beans
Wholegrains
Peanuts and walnuts
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39
Q

What is the function of vitamin B7?

A

Metabolism of fat and protein

Strengthening hair and nails

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40
Q

What foods are good sources of vitamin B7?

A 
Kidney, liver
Egg yolk
Dried fruit
Raspberries
Avocado
Cauliflower
Fish
Peanuts
Soya beans
Milk
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41
Q

What is vitamin B9 also known as?

A

Folate

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42
Q

What is the function of vitamin B9 (folate)?

A

Release energy from protein
Works with vitamin B12 to form health red blood cells
Reduce formation of spina bifida in unborn babies

43
Q

What foods are good sources of vitamin B9 (folate)?

A 
Yeast extract (marmite)
Green leafy vegetables
Potatoes
Beans, nuts and seeds
Wholegrains
44
Q

What are the consequences of vitamin B9 (folate) deficiency?

A 
Megaloblastic anaemia (enlarged red blood cells)
Spina bifida in unborn babies
45
Q

What is the function of vitamin B12?

A

Making red blood cells
Supporting nervous system
Releasing energy from foods
Processing vitamin B9 (folate)

46
Q

What foods are good sources of vitamin B12?

A

Yeast extract (marmite)
Liver, meat and fish
Dairy foods
Eggs

47
Q

What deficiencies are linked to vitamin B12?

A

Pernicious anaemia (vitamin B12 anaemia)
Fatigue
Depression

48
Q

What is vitamin C also known as?

A

Ascorbic acid

49
Q

What are the function of vitamin C?

A

Helps body absorb iron
Collage formation
Supports immune system (resist infection and heal wounds)

50
Q

What foods are good sources of vitamin C?

A

Fruits (especially citrus)
Dark green vegetables
Potatoes

51
Q

What deficiencies are linked to vitamin C?

A

Scurvy

Iron deficient anaemia

52
Q

What happens to excess vitamin C?

A

Flushed out in urine

53
Q

What vitamins can be lost during cooking?

A

B vitamins and vitamin C

54
Q

What is the function of calcium?

A

Form, strengthen and maintain bones and teeth

Blood clotting

55
Q

What foods are good sources of calcium?

A

Dairy foods
Dark green vegetables
Wholegrains
Fish with edible bones (sardines, pilchards, anchovies)

56
Q

What deficiencies are linked to calcium?

A

Rickets in children
Osteomalacia in adults
Osteoporosis

57
Q

What is rickets?

A

Softening of the bones, knees can bow under the weight of the torso

58
Q

What is osteomalacia?

A

Softening of the bones in adults

59
Q

What is osteoporosis?

A

Bone marrow becomes less dense so bones become brittle

60
Q

What is the function of iron?

A

Helps make haemoglobin

61
Q

What food are good sources of haem iron?

A

Red meat

Offal

62
Q

What foods are good sources of non-haem iron?

A 
Wholegrains
Green leafy vegetables
Beans, nuts
Dried fruit
Cocoa
63
Q

What deficiencies are linked to anaemia?

A

Iron deficiency anaemia (tired, weak, lethergic, pale)

64
Q

Which groups of people are more at risk of iron deficiency anaemia?

A

Teenage girls
Pregnant women
Breastfeeding women

65
Q

What are the symptoms of excess iron intake?

A

Constipation
Nausea
Vomiting
Stomach pain

66
Q

What is the function of potassium?

A 
Balances body fluids
Lowers blood pressure
Keeps heart muscles healthy
Improves bone health
Prevents muscle cramps
67
Q

What foods are good sources of potassium?

A 
Bananas
Fruit and vegetables
Pulses, nuts and seeds
Fish, shellfish
Meat and poultry
Coffee
68
Q

What are the symptoms of excess potassium?

A

Diarrhoea

Heart failure

69
Q

What is the function of phosphorous?

A

Builds strong bones and teeth
Works with calcium
Energy release

70
Q

What foods are good sources of phosphorous?

A 
Red meat
Dairy
Fish
Poultry
Bread
Brown rice
Oats
71
Q

What are the symptoms of excess phosphorous?

A

Muscle convulsions
Diarrhoea
Stomach pain

72
Q

What is the function of magnesium?

A

Bone development
Supports nervous system
Energy release

73
Q

What foods are a good source of magnesium?

A 
Meat and fish
Dairy foods
Wholegrains
Nuts and seeds
Green leafy vegetables
74
Q

What is the function of sodium?

A

Controls body fluids
Helps energy metabolism
Controls nerves and muscles

75
Q

What foods are good sources of sodium?

A

Salt
Processed foods
Yeast extract (marmite)
Stock cubes

76
Q

What is the symptoms of sodium deficiency?

A

Muscle cramps

77
Q

What issues are liked to excess sodium?

A

High blood pressure
Damage to heart and kidneys
Strokes

78
Q

What two elements create salt?

A

Sodium and chlorine

79
Q

What is salt also known as?

A

Sodium chloride

80
Q

How many times do you multiply sodium content to get the salt content?

A

2.5

81
Q

How many grams of salt are people over the age of 11 recommended to stay below?

A

6g

82
Q

Give two examples of micronutrients that complement each other (work together)

A

Vitamin C and iron
Vitamin D and calcium
Vitamin B9 and vitamin B12

83
Q

What are trace elements?

A

Minerals needed is very small amounts

84
Q

What is the function of iodine?

A

Helps make thyroid hormone

85
Q

What foods are good sources of iodine?

A

Seafood
Seaweed
Dairy products
Plants foods

86
Q

What problems are linked to iodine deficiency?

A

Body cannot make enough thyroid hormone
Enlargement of the thyroid
If pregnant can affect babies brain development

87
Q

What is the function of zinc?

A

Helps immune system
Helps wound to heal and blood to clot
Keeps skin healthy

88
Q

What foods are good sources of zinc?

A 
Meat
Dairy foods
Eggs
Shellfish
Pulses
Wholegrains
Breakfast cereals
89
Q

What is the function of fluoride?

A

Helps harden tooth enamel and prevents tooth decay

90
Q

What foods are good sources of fluoride?

A

Tea
Seafish
Vegetables

91
Q

What is the function of selenium?

A

Controls thyroid hormone metabolism
Supports immune system
Antioxidant
Prevents heart disease

92
Q

What foods are good sources of selenium?

A 
Red meat
Fish
Cereals
Brazil nuts
Eggs
93
Q

What percentage of the body is water?

A

50-75%

94
Q

What is the function of water?

A

Transporting nutrients in blood
Removing waste products in urine and faeces
Aids digestion and prevents constipation
Acts as a lubricant and shock absorber in joints

95
Q

What issues are associated with low water intake?

A

Dehydration (thistiness, dry and sticky mouth, feeling tired, losing concentration, dizziness and headaches)
Kidney stones
Urine infections

96
Q

What is the term describes over hydration?

A

Hyponatremia

97
Q

What is adipose tissue?

A

Cells that store energy in the form of fat

98
Q

What is anaemia?

A

Condition where the body lacks enough healthy red blood cells

99
Q

What is collagen?

A

Protein connective tissue which holds cells together

100
Q

What is dehydration?

A

When the body loses more fluid that it takes in

101
Q

What is haemoglobin?

A

Part of the blood that contains iron, caries oxygen and makes blood red

102
Q

What is hypercalcaemia?

A

Too much calcium in the blood

103
Q

What is metabolism?

A

All the chemical processes in the body especially those used for energy and growth

Food Prep and Nutrition (17 decks)

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