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Food prep and nutrition > vitamins and minerals 🥱 > Flashcards

vitamins and minerals 🥱 Flashcards

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1
Q

what are the different types vitamins?

A

fat soluble and water soluble

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2
Q

what are the fat soluble vitamins

A

A,D,E and K

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3
Q

where are fat soluble vitamins stored?

A

stored in the liver

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4
Q

do fat soluble vitamins need to be eaten regularly?

A

no

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5
Q

how long can fat-soluble vitamins be stored in the body?

A

up to moths and years

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6
Q

what vitamins are water soluble?

A

B group and C

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7
Q

can water soluble vitamins be stored in the body?

A

no

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8
Q

do water vitamins need to be eaten regularly?

A

yes

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9
Q

since water soluble vitamins can be destroyed easily how can you protect them?

A

eat fresh, let fit ripen at home, store in a cool dark place, leave skins on fruits when possible

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10
Q

what are the antioxidant Vitamins?

A

A,C and E (ACE)

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11
Q

what do antioxidant vitamins do?

A

protect against free radicals

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12
Q

what do free radicals do?

A

free radicals can damage healthy body cells and cause heart disease and certain types of cancer

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13
Q

name 6 minerals

A

calcium, iron, sodium, fluoride, iodine, phosphorus

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14
Q

what does calcium do in the body?

A

helps to build strong bones and teeth, helps muscles and nerves work properly and helps blood clots form around wounds

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15
Q

where can you get calcium from?

A

milk, cheese, yogurt, green leafy veg, soya products

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16
Q

what vitamin is needed for calcium to be absorbed in the body?

A

vitamin d

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17
Q

what would happen if you were deficient of calcium?

A

bones and teeth would weaken and break under the weight of the body, muscles and nerves won’t work properly and blood clots would not form around wounds

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18
Q

what would happen if you had excess of calcium?

A

stomach pain, diarrhoea, calcium boiled up in kidneys

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19
Q

where is iron stored in the body?

A

in the liver

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20
Q

what does lack of iron cause?

A

anaemia

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21
Q

what are the symptoms of anaemia?

A

tiredness, dizziness, shortness of breath during exercise, pale appearance, brittle nails

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22
Q

what would happen if you had an excess of iron?

A

constipation, feeling sick, stomach pain

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23
Q

what are the sources of iron?

A

red meats, beans, lentils

24
Q

what is the function of iron?

A

iron is needed for making haemoglobin in red blood cells witch carry oxygen around the body

25
Q

what vitamin in needed to help absorb iron?

A

vitamin C

26
Q

what is the function of potassium?

A

help balance body fluids, lower blood pressure, improve bone health and prevent muscle cramps

27
Q

what would happen if you were deficient in potassium ?

A

diarrhoea, heart failure

28
Q

what would happen if you had too much potassium?

A

stomach pain, nausea, diarrhoea

29
Q

what are sources of potassium?

A

bananas, fruits, veg, nuts, seeds, fish,beef

30
Q

what is the function of phosphorus

A

helps bones and teeth grow strong, release energy, make cell membranes

31
Q

what are sources of phosphorus

A

red meat and dairy products

32
Q

deficiency of phosphorus

A

unlikely because most foods have it

33
Q

what can happen If you have too much phosphorus

A

can trigger unvoluntary muscle convulsions, reduce amount of calcium in body

34
Q

what is the function of magnesium?

A

help bone development, help nervous system work properly

34
Q

what are some sources of magnesium

A

meat, fish, dairy foods, nuts, seeds

34
Q

what would happen if you were deficient in magnesium

A

rare but symptoms would include loos of appetite, nausea, vomiting and weakness

34
Q

what would happen if you had too much magnesium

A

there is not enough evidence to show the effects of magnesium over a long period of time

34
Q

what is the function of zinc

A

helps the immune system fight disease and infections, helps wounds to heal and blood to clot

34
Q

what would happen if you dopant have enough zinc

A

children would grow poorly

34
Q

what would happen if you had too much zinc

A

reduce the amount of copper ib the body - leads to anaemia and weaken the bones

34
Q

what is the function of fluoride

A

helping to prevent tooth decay by strengthening the tooth enamel

35
Q

what would happen if you had not enough fluoride

A

weak enamel on teeth and more changes to the tooth decay

35
Q

what would happen if you had too much fluoride

A

leads to permanently discoloured/ stained teeth

35
Q

what are the sources of zinc

A

meat, dairy, eggs, shellfish

35
Q

what are the sources of floride

A

drinking water, fish where bones are eaten, tea, seafood

35
Q

what is the function of selenium

A

makes the immune system function properly

35
Q

what are the sources of selenium

A

red meat, fish, cereals, eggs

36
Q

what happens if you don’t have enough selenium

A

can cause depression

36
Q

what happens if you have to much selenium

A

can lead to loss of hair, skin and nails

37
Q

what are micronutrients

A

vitamins and minerals needed in small amounts

38
Q

what are micronutrients measured in

A

milligrams (mg) or micrograms (mcg)

39
Q

what is the lack of vitamin B12 called

A

megaloblastic anaemia

40
Q

what is the lack of vitamin A called

A

hypovitaminosis

41
Q

what is the lack of vitamin C called

A

scurvy

42
Q

what is the lack of vitamin D called

A

rickets

43
Q

what is the lack of vitamin E called

A

Friedreich ataxia

44
Q

what is the lack of vitamin B6 called

A

Pyridoxine deficiency

Food prep and nutrition (5 decks)

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