Vitamins and minerals Flashcards
What are micronutrients
Essential vitamins, minerals and trace elements that are needed in tiny amounts to maintain normal health
What are micronutrients required for
health, growth and reproduction
What may happen if we get the wrong balance of micronutrients
Can cause severe health problems
What can cause deficiency or excess of micronutrients
Dietary intake or genetic diseases
How do we get nutrients
Body generally doesn’t make them, so they have to be consumed
Classification of vitamins
- Fat-soluble vitamins
- Water-soluble vitamins
Fat-soluble vitamins
- 4 vitamins
- A, D, E & K transported by lipoproteins
- Should not be consumed in excess - can be toxic
Fat-soluble vitamins
- where stored
Fatty tissues and the liver
Water-soluble vitamins
- 9 vitamins
- B complex and C are not stored
Water-soluble vitamins
- What happens to excess
Excreted in urine
Dietary sources
- Vitamin A
Eggs, milk and liver
Dietary sources
- Vitamin D
Sun, oily fish, egg yolks, fortified margarines
Dietary sources
- Vitamin E
Veg oils, nuts, green leafy veg, fortified cereals
Dietary sources
- Vitamin K
Green leafy veg, some veg oils
Dietary sources
- Vitamin B
B6: Fortified cereals, beans, meat, poultry and fish
B12: Food that comes from animals fish, meat
Dietary sources
- Vitamin C
Fruit and veg