Vitamins & Minerals Flashcards
Vitamins
What the body needs and is present in small amounts in plant and animal food
Examples of disease related to vitamin deficiency
- Rickets
- Scurvy
- Pellagra
- Beriberi
Vitamer
Some of the vitamins have more than one active chemical structure capable of meeting a nutritional requirement
Pro-vitamin
Is a substance that may be converted within the body to a vitamin
Examples of fat soluble vitamins
Vitamin A, D, E and K
Examples of water soluble vitamins
- Vitamin B
- Vitamin C
Examples of B vitamins (8)
- Thiamin
- Riboflavin
- Niacin
- Biotin
- Pantothenic acid
- Vitamin B6
- Folate
- Vitamin B12
Vitamin A primary functions
- Vision
- Protect cells from damage
RNI for vitamin A
700 µg RAE/day
Vitamin A sources
- Chicken liver
- Whole milk
- Medium sweet potatoes
Vitamin D functions
- Calcium absorption
- Immune function
RNI for vitamin D
10 µg/day
Vitamin D sources
- Oily fish
- Eggs
- Milk
- Fortified cereals/spreads
- Sun exposure
What does Vitamin D production depends on
- Time spent in the sun
- Location = near to equator
- Race = melanin pigment
- Supplements
Vitamin E functions
Protect cells from damage
RNI for vitamin E
4 mg/day
Vitamin E sources
- Almonds
- Olive oil
- Sunflower seeds
Vitamin K functions
Required for blood clotting and bone formation
Vitamin K sources
- Spinach
- Kale
- Broccoli
Vitamin B primary functions
- Hormone production
- Brain development
- Energy metabolism
- Production of red blood cells
Types of Vitamin B
B1, B2, B3, B5, B6, Biotin, Folic acid and B12
Vitamin C functions
Iron absorption and protect cells from damage
Vitamin C sources
- Oranges
- Red pepper
- Medium potatoes
What are the susceptible groups for deficiencies (4)
- Vegetarians and vegans
- Pregnancy
- Elderly
- Fruit and vegetables
Examples of macro-minerals (5)
- Calcium
- Phosphorus
- Magnesium
- Sodium
- Potassium
Examples of micro-minerals (8)
- Copper
- Chromium
- Manganese
- Molybdenum
- Selenium
- Iodine
- Iron
- Zinc
Calcium
Essential for bone development
RNI for calcium
700 mg
Sources of calcium
- Milk and dairy
- Small fish
- Fortified white flours
Functions of calcium in the body (5)
- Structural
- Muscle contraction
- Nerve impulse transmission
- Blood clotting
- Iron transport
RNI for Potassium
350 mg/day
Potassium sources
- Meats
- Milk
- Fruit
- Vegetables
Consequences of potassium deficiency
- Muscular weakness
- Mental confusion
- Hypertension
Phosphorus function
Major component of cell membranes and is also essential for bone health
Phosphorus sources
- Milk and dairy
- Cereals
- Meat products
Magnesium function
Nerve impulses and immune function
Magnesium sources
- Nuts
- Dark green vegetables
- Chocolate
Consequences of magnesium deficiency
- Muscular weakness
- Hallucinations
Zinc function
Wound healing and immune function
RNI for Zinc
9.5 mg/day
Zinc sources
- Meat
- Eggs
- Cereals
- Dairy
Consequences of zinc deficiency
- Brittle hair and nails
- Stunted growth
- Impaired immune function
RNI of copper
1.2 mg
Copper sources
- Nuts
- Dried fuit
- Meat
Consequences of copper deficiency
- Fatigue
- Weakness
RNI for iodine
140 µg
Iodine sources
- Iodised salt
- Seafood
- Bread
- Dairy
RNI for Selenium
75 µg/day
Selenium sources
- Seafood
- Meat
- Nuts
- Grains
Consequences of selenium deficiency
Predisposed to heart disease
Iron function
Essential to oxygen and electron transport in the body
RNI for iron
Iron sources
- Meat
- Plant foods
Haem iron
- Well absorbed
- Meat products
- Hemoglobin
Non-haem iron
- Less well absorbed
- Iron deficiency
- Plant foods
What enhances the bioavailability of iron
Vitamin C
What factors inhibits the bioavailability of iron
- Calcium
- Phytates
- Polyphenols: Tannins, gallic acid
Iron deficiency anaemia
- Reduction in hemoglobin production
- Pale skin
- Fatigue
- Women most at risk
Fortification
Involves the addition of nutrients to foods irrespective of whether the nutrients were originally present in the food
Folic acid fortification
There are some subgroups of the population that need 400 µg to prevent NTD
What foods should be fortified
- Flour
- Cereals
- Grains
Ethical considerations to fortification
- Personal autonomy
- Individual should retain control
- Social responsibility and justice
- Beneficence and non-maleficence
Upper limits and masking B12
Upper limit for folic acid = 1mg/day for adults
