Nutrition - micronutrients Flashcards
What are fat soluble vitamins?
Vitamins dissolved in fat
Stored in the liver and fatty tissue
Typically from animal products
What are water soluble vitamins
Not stored in the body so needed everyday
Easily destroyed by heat and air
Excess eliminated in urine
Vitamins dissolved in water
What is vitamin A also known as?
Retinol
What is the function of vitamin A?
Healthy immune system
Helps with night vision
Keeps mucous membranes moist
What foods are good sources of vitamin A?
Dairy products
Egg yolk
Oily fish
Liver
Vegetables - spinach, carrots, sweet potato
Fruit - mango, papaya, apricots, tomatoes, peppers
What deficiency is linked to vitamin A?
Night blindness
Which group of people should avoid foods high in vitamin A?
Pregnant women (it can cause birth defects in unborn children)
What is an antioxidant?
Protects the body from free radicals (cancer causing chemicals)
What are free radicals?
Chemicals which cause harm to the body e.g. cancer
What is the function of vitamin E?
Strengthens immune system
Helps maintain skin, eyes, hair and nails
What foods are good sources of vitamin E?
Plant oils e.g. soya, corn, olive Nuts Seeds Milk Egg yolk
What happens if you have excess vitamin E?
Headaches
Nausea
What is the function of vitamin K?
Blood clotting
Bone health
What foods are good sources of vitamin K?
Green leafy vegetables Cauliflower Liver Bacon Cereals Vegetable oils
Which vitamins are fat soluble?
Vitamins A, D, E and K
Which vitamins are water soluble?
B vitamins and vitamin C
What is the function of vitamin D?
Formation of strong bones and teeth
Helps absorption of calcium
What foods are good sources of vitamin D?
Oily fish
Eggs
Liver
Fortified foods
What is the main source of vitamin D?
Sunlight
What two illnesses are a result of low vitamin D intake?
Rickets
Osteomalacia
What is a fortified food?
Food with added nutrients e.g. margarine
What groups of people are recommended to take a daily vitamin D supplement?
Pregnant and breastfeeding women Children under 4 Adults over 65 People with limited sun exposure People with darker skin tones
What is vitamin B1 also known as?
Thiamin
What is vitamin B1 (thiamin) needed for?
Releasing energy from carbohydrates
Healthy nervous system
Childhood growth
What foods are good sources of vitamin B1 (thiamin)?
Yeast extract (marmite) Red meat Liver Wholegrain cereals Dairy products Eggs Seeds, nuts and beans
What muscle wasting disease is linked to a diet low in vitamin B1 (thiamin)
Beri beri
What is vitamin B2 also known as?
Riboflavin
What is vitamin B2’s function?
Release energy from food
Helps growth in children
Healthy skin, eyes and nervous system
What foods are high in vitamin B2 (riboflavin)?
Yeast extract (marmite) Red meat Dairy products Eggs Rice Mushrooms
What are the symptoms of vitamin B2 (riboflavin) deficiency?
Swollen tongue
Dry skin
Sores in the corner of mouth
What is vitamin B3 also known as?
Niacin
What is the function of vitamin B3 (niacin)?
Releases energy from food
Keeps skin and nervous system healthy
Helps lower fat levels in blood
What foods are good sources of vitamin B3 (niacin)?
Yeast extract (marmite) Red meat, liver Wholegrain cereals Dairy products Eggs Nuts, seeds and beans
What deficiency disease can occur if vitamin B3 (niacin) intake it too low?
Pellagra (diarrhoea, rough, scaly and sore skin, confusion and memory loss)
What is the function of vitamin B5?
Release energy from fat and carbohydrates
What foods are good sources of vitamin B5?
Yeast extract (marmite) Beef, liver, kidney and chicken Wholegrains Potatoes Brocolli Tomatoes Eggs
What is the function of vitamin B6?
Nerve function
Brain development
Helps body use protein
Helps form haemoglobin
What foods are good sources of vitamin B5?
Yeast extract (marmite) Red meat, liver, kidney, chicken and pork Eggs Soya beans Wholegrains Peanuts and walnuts
What is the function of vitamin B7?
Metabolism of fat and protein
Strengthening hair and nails
What foods are good sources of vitamin B7?
Kidney, liver Egg yolk Dried fruit Raspberries Avocado Cauliflower Fish Peanuts Soya beans Milk
What is vitamin B9 also known as?
Folate
What is the function of vitamin B9 (folate)?
Release energy from protein
Works with vitamin B12 to form health red blood cells
Reduce formation of spina bifida in unborn babies
What foods are good sources of vitamin B9 (folate)?
Yeast extract (marmite) Green leafy vegetables Potatoes Beans, nuts and seeds Wholegrains
What are the consequences of vitamin B9 (folate) deficiency?
Megaloblastic anaemia (enlarged red blood cells) Spina bifida in unborn babies
What is the function of vitamin B12?
Making red blood cells
Supporting nervous system
Releasing energy from foods
Processing vitamin B9 (folate)
What foods are good sources of vitamin B12?
Yeast extract (marmite)
Liver, meat and fish
Dairy foods
Eggs
What deficiencies are linked to vitamin B12?
Pernicious anaemia (vitamin B12 anaemia)
Fatigue
Depression
What is vitamin C also known as?
Ascorbic acid
What are the function of vitamin C?
Helps body absorb iron
Collage formation
Supports immune system (resist infection and heal wounds)
What foods are good sources of vitamin C?
Fruits (especially citrus)
Dark green vegetables
Potatoes
What deficiencies are linked to vitamin C?
Scurvy
Iron deficient anaemia
What happens to excess vitamin C?
Flushed out in urine
What vitamins can be lost during cooking?
B vitamins and vitamin C
What is the function of calcium?
Form, strengthen and maintain bones and teeth
Blood clotting
What foods are good sources of calcium?
Dairy foods
Dark green vegetables
Wholegrains
Fish with edible bones (sardines, pilchards, anchovies)
What deficiencies are linked to calcium?
Rickets in children
Osteomalacia in adults
Osteoporosis
What is rickets?
Softening of the bones, knees can bow under the weight of the torso
What is osteomalacia?
Softening of the bones in adults
What is osteoporosis?
Bone marrow becomes less dense so bones become brittle
What is the function of iron?
Helps make haemoglobin
What food are good sources of haem iron?
Red meat
Offal
What foods are good sources of non-haem iron?
Wholegrains Green leafy vegetables Beans, nuts Dried fruit Cocoa
What deficiencies are linked to anaemia?
Iron deficiency anaemia (tired, weak, lethergic, pale)
Which groups of people are more at risk of iron deficiency anaemia?
Teenage girls
Pregnant women
Breastfeeding women
What are the symptoms of excess iron intake?
Constipation
Nausea
Vomiting
Stomach pain
What is the function of potassium?
Balances body fluids Lowers blood pressure Keeps heart muscles healthy Improves bone health Prevents muscle cramps
What foods are good sources of potassium?
Bananas Fruit and vegetables Pulses, nuts and seeds Fish, shellfish Meat and poultry Coffee
What are the symptoms of excess potassium?
Diarrhoea
Heart failure
What is the function of phosphorous?
Builds strong bones and teeth
Works with calcium
Energy release
What foods are good sources of phosphorous?
Red meat Dairy Fish Poultry Bread Brown rice Oats
What are the symptoms of excess phosphorous?
Muscle convulsions
Diarrhoea
Stomach pain
What is the function of magnesium?
Bone development
Supports nervous system
Energy release
What foods are a good source of magnesium?
Meat and fish Dairy foods Wholegrains Nuts and seeds Green leafy vegetables
What is the function of sodium?
Controls body fluids
Helps energy metabolism
Controls nerves and muscles
What foods are good sources of sodium?
Salt
Processed foods
Yeast extract (marmite)
Stock cubes
What is the symptoms of sodium deficiency?
Muscle cramps
What issues are liked to excess sodium?
High blood pressure
Damage to heart and kidneys
Strokes
What two elements create salt?
Sodium and chlorine
What is salt also known as?
Sodium chloride
How many times do you multiply sodium content to get the salt content?
2.5
How many grams of salt are people over the age of 11 recommended to stay below?
6g
Give two examples of micronutrients that complement each other (work together)
Vitamin C and iron
Vitamin D and calcium
Vitamin B9 and vitamin B12
What are trace elements?
Minerals needed is very small amounts
What is the function of iodine?
Helps make thyroid hormone
What foods are good sources of iodine?
Seafood
Seaweed
Dairy products
Plants foods
What problems are linked to iodine deficiency?
Body cannot make enough thyroid hormone
Enlargement of the thyroid
If pregnant can affect babies brain development
What is the function of zinc?
Helps immune system
Helps wound to heal and blood to clot
Keeps skin healthy
What foods are good sources of zinc?
Meat Dairy foods Eggs Shellfish Pulses Wholegrains Breakfast cereals
What is the function of fluoride?
Helps harden tooth enamel and prevents tooth decay
What foods are good sources of fluoride?
Tea
Seafish
Vegetables
What is the function of selenium?
Controls thyroid hormone metabolism
Supports immune system
Antioxidant
Prevents heart disease
What foods are good sources of selenium?
Red meat Fish Cereals Brazil nuts Eggs
What percentage of the body is water?
50-75%
What is the function of water?
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
What issues are associated with low water intake?
Dehydration (thistiness, dry and sticky mouth, feeling tired, losing concentration, dizziness and headaches)
Kidney stones
Urine infections
What is the term describes over hydration?
Hyponatremia
What is adipose tissue?
Cells that store energy in the form of fat
What is anaemia?
Condition where the body lacks enough healthy red blood cells
What is collagen?
Protein connective tissue which holds cells together
What is dehydration?
When the body loses more fluid that it takes in
What is haemoglobin?
Part of the blood that contains iron, caries oxygen and makes blood red
What is hypercalcaemia?
Too much calcium in the blood
What is metabolism?
All the chemical processes in the body especially those used for energy and growth
