Vitamins and minerals Flashcards
Why do we need vitamins?
Vitamins are micronutrients and are needed in very small amounts. The body needs a wide range of vitamins to function properly. They are mainly needed to:
- release energy
- prevent some diseases
- assist in cell function and repair
What are fat soluble vitamins?
Vitamins A, D, E and K are fat soluble vitamins. This means that they are found in foods containing fats and oils. These vitamins can be stored in the liver for later use.
Vitamin A - Needed? Found? not enough? too much?
- Why is it needed? - For a healthy immune system. Helps see in dim light.
- Where is it found? - Liver, Dairy, egg yolk, oily fish, vegetables, yellow fruits
- Not enough of it? - Night blindness, stunted growth
- Too much of it? - Fractures in old age, cause birth defects in pregnant women
Vitamin D - Needed? Found? not enough? too much?
- Why is it needed? - Formation of bones and teeth, controls calcium absorption
- Where is it found? - Oily fish, eggs, liver, sunlight on skin
- Not enough of it? - Rickets in children, osteomalacia in adults
- Too much of it? - kidney damage
Vitamin E - Needed? Found? not enough? too much?
- Why is it needed? - Prevents body from getting some diseases, healthy skin and eyes
- Where is it found? - soya, olive oil, nuts, seeds, egg yolk
- Not enough of it? - deficiency is unlikely
- Too much of it? - Affects blood coagulation
Vitamin K - Needed? Found? not enough? too much?
- Why is it needed? - blood clotting and wound healing, good bone health
- Where is it found? - Green leafy vegetables, liver, cereals
- Not enough of it? - Deficiency is unlikely
- Too much of it? - Stored in the liver
What are water soluble vitamins?
B group vitamins and vitamin C are water soluble vitamins. Water soluble vitamins are absorbed by water so cannot be stored in the body. This means that they have to be eaten daily. They are easily destroyed by heat, water and exposure to air so they need to be carefully prepared and cooked.
What are the best ways to conserve water soluble vitamins?
- Don’t prepare them until you need them
- Cook in the smallest amount of water possible for the shortest amount of time
- Steaming rather than boiling can conserve water soluble vitamins
- The best way to get these vitamins is from fruit and veg raw
Vitamin B - Needed? Found? not enough? too much?
- Why is it needed? - Releases energy from food, nervous system, children growth
- Where is it found? - Cereal, wholegrains, dairy, green leafy veg, liver
- Not enough of it? - Muscle wasting, dry skin, anaemias
- Too much of it? - flushed out in urine
Vitamin C - Needed? Found? not enough? too much?
- Why is it needed? - Collagen formation, wound healing, absorption of iron
- Where is it found? - Citrus fruits, berries, green leafy veg
- Not enough of it? - bleeding gums, wounds not healing, anaemia if not enough iron
- Too much of it? - flushed out in urine
What are minerals?
Minerals are micronutrients essential to the body in very small amounts and are measured in mg or μg.
Calcium - Needed? Found? not enough? too much?
- Why is it needed? - Good bones and teeth, blood clotting, muscles/nerves of heart
- Where is it found? - Dairy, green leafy veg, wholegrain cereals
- Not enough of it? - Rickets in children, osteomalacia in adults, osteoporosis
- Too much of it? - build up in kidney can be fatal
Iron - Needed? Found? not enough? too much?
- Why is it needed? - Make blood haemoglobin which carries oxygen to cells
- Where is it found? - red meat, green leafy vegetables, liver, wholegrain cereals
- Not enough of it? - Anaemia
- Too much of it? - Constipation and nausea
Sodium - Needed? Found? not enough? too much?
- Why is it needed? - Maintains water levels in all cells, controls nerves and muscles
- Where is it found? - Salt, processed foods, tomatoes, bacon
- Not enough of it? - rare
- Too much of it? - high blood pressure and strokes
What is the RNI of salt?
6g a day. However people usually eat more than the regular amount
