Vitamins and minerals Flashcards
Define vitamins?
organic molecules which control all chemical functions
What are fat soluble vitamins?
Excess is stored in the liver. Can be toxic due to disrupting normal liver function.
What are water soluble vitamins?
Excess is excreted in the urine.
Thus cannot be stored and need to be consumed daily.
Sources of vitamin A?
Dark green veg, fruit and veg, fish oils, dairy
Role of vitamin A?
Growth and repair
Structure of cell membranes
Vision
Antioxidants
Deficiency of vitamin a?
Poor vision
Stunted growth
Sources of vitamin c?
Fruit and veg
Function of vitamin C?
Structure and function of connective tissue
Iron absorption
Antioxidant
Vit C deficiency?
Scurvy
Vit D sources?
Fish oil, dairy, sunlight
Vit D role?
Bone and teeth health
Vit D deficiency?
Rickets
Osteromalacia
Vit E sources?
Dairy, dark green veg, buts, avocado
Vit E function?
Antioxidant
Vit E deficiency?
Ageing
Loss of skin elasticity
Wrinkles
Vit K sources?
Dark green veg, fish, liver, fruit
Vit K function?
Aids blood clotting
Vit K deficiency?
Haemorrhages
List the macro minerals?
Calcium Phosphorus Magnesium Sulphur Sodium Potassium
List the micro minerals?
Iron Zinc Iodine Copper Managanese Fluoride Chronium Selenium Molybdenum
Sodium function?
Water balance
Potassium function?
Water and electrolyte balance
Nerve function
CV health
Calcium function?
Muscular function and contractions
Hormone secretion
Nerve transmissions
Bone strength
Iron function?
02 transportation in red blood cells
Energy extraction from food
(Vitamin C helps to absorb iron)
Copper function?
Production of white and red blood cells
Bone strength
Brain function
Immune system
Zinc function?
Growth and development of nerves
Blood clotting
Thyroid function
How does a high fibre diet impact zinc?
It inhibits absorption
Define antioxidants?
ACE vitamins and selenium It inhibits oxidation Combat the impact of free radicals Lower cholesterol Boost the immune system Protect against bacteria and viruses
Define phytochemical?
Compounds in plants
Pigments and hormones
Combat free radicals
Define free radicals?
Damaged o2 molecules
Unstable atomic structure
Attack fats and proteins which make up blood vessels and connective tissue
Function of vitamins and minerals?
To control all chemical processes in the body
B1 function?
nervous system
Heart function
B2 function?
Release energy from food
Metabolism of iron
Structure of mucous membrane
B3 function?
Release energy from food
Nervous system function
Function of mucous membrane
B6 function?
Maintains normal hormocystine levels
B12 function?
Cell division
Makes DNA
Blood formation and function
B9 function?
Cell division
Blood cell formation
