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Foodtech > Vitamins and minerals > Flashcards

Vitamins and minerals Flashcards

1
Q

sources of calcium

A

milk, cheese, yogurt

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2
Q

deficiency of calcium

A

weak bones

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3
Q

excess of calcium

A

rare, stops kidneys form working

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4
Q

purpose of calcium

A

strong bones and teeth

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5
Q

sources of iron

A

beef, spinach, chocolate

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6
Q

purpose of iron

A

makes hemoglobin in red blood cells

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7
Q

excess of iron

A

constipation, stomach pain

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8
Q

deficiency of iron

A

anemia

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9
Q

sources of sodium

A

salt, salty foods

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10
Q

purpose of sodium

A

balances fluids, helps nerve and muscle function

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11
Q

deficiency of sodium

A

hyponatremia

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12
Q

excess of sodium

A

increase in blood pressure

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13
Q

sources of flouride

A

toothpaste, coffee, water

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14
Q

purpose of flouride

A

strengthens enamel in the teeth

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15
Q

excess of flouride

A

discolored teeth, fluorosis

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16
Q

deficiency of flouride

A

tooth decay

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17
Q

sources of iodine

A

seafood, milk, cheese

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18
Q

purpose of iodine

A

makes thyroid hormones, regulates metabolism

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19
Q

excess of iodine

A

fatigue

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20
Q

deficiency of iodine

A

goiter (neck swelling)

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21
Q

sources of phosphorous

A

crisps, nuts, curry

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22
Q

purpose of phosphorous

A

strong bones and teeth, releases energy from food,

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23
Q

excess of phosphorous

A

rare, reduces the amount of calcium in the body

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24
Q

deficiency of phosphorous

A

hypophosphatemia, bone pain and disease,

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25
Q

WS vitamin B1 (thiamine) sources

A

meat, milk, cheese, eggs

26
Q

WS vitamin B1 (thiamine) purpose

A

enables energy to be released from carbohydrate in in body cells during respiration

27
Q

WS vitamin B1 (thiamine) deficiency

A

beriberi, damaged nerves and muscles, poor memory and concentration

28
Q

WS vitamin B2 (riboflavin) sources

A

milk, eggs, rice

29
Q

WS vitamin B2 (riboflavin) purpose

A

enables energy to be released from carbohydrate, fat and protein in body cells during respiration, maintains healthy skin

30
Q

WS vitamin B2 (riboflavin) deficiency

A

sores at the corners of the mouth

31
Q

why cant you have an excess in water soluble (WS) vitamins

A

they are quickly passed into the urine and not stored in the body. this means that they have to be replaced a lot.

32
Q

WS vitamin B3 (niacin) sources

A

beef, pork, flour, eggs

33
Q

WS vitamin B3 (niacin) purpose

A

enables energy to be released from food in body cells during respiration

34
Q

WS vitamin B3 (niacin) deficiency

A

pellagra, diarrhea, dementia

35
Q

WS vitamin B9 (folate) sources

A

green leafy veg, peas, fruits

36
Q

WS vitamin B9 (folate) purpose

A

works with B12 to make healthy red blood cells, reduces the risk of developing central nervous system defects

37
Q

WS vitamin B9 (folate) deficiency

A

megaloblastic anemia (red blood cells enlarge), defects in the spinal cord

38
Q

WS vitamin B12 (cobalamin) sources

A

liver, meat, fish

39
Q

WS vitamin B12 (cobalamin) purpose

A

works with B9 to make healthy red blood cells, keeps nerve cells healthy,

40
Q

WS vitamin B12 (cobalamin) deficiency

A

pernicious anemia, vegans can be easily deficient, can be stored in the liver for 2+ years

41
Q

WS vitamin C (ascorbic acid) sources

A

oranges, lemons, limes, milk

42
Q

WS vitamin C (ascorbic acid) purpose

A

absorbs mineral ions in small intestine maintains connective tissue binding body cells together, antioxidant

43
Q

WS vitamin C (ascorbic acid) deficiency

A

scurvy, iron isn’t absorbs, wounds don’t heal, can be stored for a few months

44
Q

water soluble vitamins

A

B1, B2, B3, B9, B12, C

45
Q

fat soluble vitamins

A

A, D, E, K

46
Q

FS vitamin A (retinol/beta carotene) sources

A

retinol: milk cheese butter,
beta carotene: spinach, kale, lettuce

47
Q

FS vitamin A (retinol/beta carotene) purpose

A
  • healthy skin
  • see in the dark
  • children grow
  • produces mucus
  • antioxidant
48
Q

FS vitamin A (retinol/beta carotene) deficiency

A
  • not growing properly
  • dry and infected skin and mucus
  • night blindness/total blindness
49
Q

FS vitamin A (retinol/beta carotene) excess

A
  • poisonous
  • damage development of unborn baby
50
Q

FS vitamin D (cholecalciferol) sources

A

sunlight, oily fish, meat

51
Q

FS vitamin D (cholecalciferol) purpose

A
  • absorption of calcium from small intestine
  • helps calcium be deposited into bones and teeth
52
Q

FS vitamin D (cholecalciferol) deficiency

A
  • rickets (children)
  • osteomalacia (adults)
    (weak bones)
53
Q

FS vitamin D (cholecalciferol) excess

A
  • too much calcium absorption so kidney damage
54
Q

FS vitamin E (tocopherol) sources

A

soya, corn, oil, olive oil

55
Q

FS vitamin E (tocopherol) purpose

A

antioxidant

56
Q

FS vitamin E (tocopherol) deficiency or excess

A

rare

57
Q

FS vitamin K (phylloquinone) sources

A

cheese, green tea, liver

58
Q

FS vitamin K (phylloquinone)
purpose

A
  • enables blood to clot when injured so prevents loss of blood
59
Q

FS vitamin K (phylloquinone) deficiency

A

babies loss blood during birth so are given vitamin K when born

60
Q

FS vitamin K (phylloquinone) excess

A

rare

Foodtech (3 decks)

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