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Nutrition > Vitamins and minerals > Flashcards

Vitamins and minerals Flashcards

1
Q

What are the fat soluble vitamins?

A

Vitamins A, D, E and K

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2
Q

What is vitamin A important for?

A

Vision in dim light, maintains mucous membranes, maintains skin, and is essential for growth.

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3
Q

What is vitamin K essential for?

A

Formation of blood-clotting proteins, in particular prothrombin.

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4
Q

Where is vitamin K mainly synthesised?

A

In the gut by the resident bacteria.

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5
Q

What foods are the main sources of vitamin K?

A

Dark green leafy veg, such as broccoli, sprouts, kale and spinach.

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6
Q

What are the names of the 2 main sources of vitamin K i.e. K1 and K2?

A

Phylloquinone (K1) and menaquinone (K2).

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7
Q

What is the dietary reference value (DRV) for vitamin K?

A

Between 0.5 and 1.0 microgram/kg body weight/day.

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8
Q

Is taking mg levels (excess) of natural vitamin K toxic?

A

No.

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9
Q

What effect does excessive intake of synthetic vitamin K have?

A

Haemolysis and liver damage.

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10
Q

Who may need vitamin K supplements?

A

Newborn babies and anybody who has undergone a long course of antibiotics which has killed off their gut flora, preventing them from producing vitamin K.

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11
Q

What is “haemorrhagic disease of the new-born”?

A

The inability to produce blood clots due to newborns having no existing gut flora to produce vitamin K. This is treated by an injection of vitamin K at birth.

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12
Q

Do fat-soluble vitamins need to be consumed every day?

A

No, the body can store these.

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13
Q

What foods are good sources of vitamin A?

A

Liver, carrots, dairy products and spinach.

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14
Q

What are good dietary sources of vitamin D?

A

Oily fish and eggs.

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15
Q

What are the best dietary sources of vitamin E?

A

Vegetable oils, avocados, nuts and seeds.

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16
Q

Can water-soluble vitamins be stored in the body?

A

No, except for vitamin B12 which can be stored in the liver.

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17
Q

Which vitamins are water-soluble?

A

Vitamin C and the vitamin B-complex group of vitamins.

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18
Q

Which water-soluble vitamins frequently work together and share similar functions?

A

B vitamins.

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19
Q

What is the primary role of B vitamins?

A

They facilitate various steps of energy production within the body.

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20
Q

Which vitamins are easily washed out or destroyed during food storage and preparation?

A

Water-soluble vitamins (B vitamins and vitamin C).

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21
Q

Which is the only water-soluble vitamin that can be stored in the body?

A

Vitamin B12, which is stored in the liver.

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22
Q

What food sources provide vitamin B12?

A

Animal foods, such as, shellfish, meat, liver, kidney, fish, eggs, milk and milk products.

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23
Q

Which vitamins act as co-enzymes?

A

The water-soluble ones i.e. vitamin C and B vitamins.

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24
Q

Which vitamins are heat labile (unstable and likely to change or decompose under heat)?

A

The water-soluble vitamins i.e. vitamin C and B vitamins.

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25
Q

What functions does Vitamin C have in the body?

A

It is involved in the formation of collagen, aids wound healing and iron absorption, and has strong antioxidant properties.

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26
Q

What accelerates the destruction of vitamin C?

A

Light, heat, alkali, air, physical processing and cooking.

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27
Q

What are the best techniques for cooking foods to avoid destroying vitamin qualities?

A

Stir-frying, steaming, and microwaving.

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28
Q

What can prolonged deficiency of vitamin C lead to?

A

Poor wound healing, bone weakening, and scurvy.

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29
Q

What are the symptoms of scurvy?

A

Swollen, bleeding gums, bleeding spots around hair follicles; possibly followed by subcutaneous bleeding.

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30
Q

What is the RNI (reference nutrient intake) for vitamin C?

A

40 mg per day.

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31
Q

Very high doses (1g or 1000mg) of vitamin C can lead to what symptoms?

A

Diarrhoea and kidney stones.

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32
Q

What are the 2 forms of vitamin C shown on food labels?

A

Ascorbic acid and dehydroascorbic acid.

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33
Q

Does smoking increase the need for vitamin C?

A

Yes, smoking increases the rate at which the body uses vitamin C and in turn increases the body’s intake requirement.

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34
Q

Which vitamin aids iron absorption and is essential for the structure of connective tissue and bone?

A

Vitamin C.

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35
Q

What is the other name for vitamin B1?

A

Thiamine

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36
Q

What is the other name for Thiamine?

A

Vitamin B1

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37
Q

What is the function of vitamin B1 (thiamine)?

A

Involved in the release of energy from carbohydrates, important for the brain and nerves that utilise glucose for their energy needs, and helps support proper heart function.

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38
Q

Is thiamine (vitamin B1) stable or unstable?

A

Unstable - easily destroyed by cooking and storage with up to 20% of its value being lost in food preparation.

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39
Q

What are the initial symptoms of vitamin B1 deficiency?

A

Poor appetite, fatigue and weight loss.

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40
Q

After 10 days, symptoms of vitamin B1 deficiency can appear, and what can they progress to?

A

Muscle weakness, nerve damage affecting hands and feet, heavy legs, and headaches.

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41
Q

What is beriberi?

A

An advanced form of vitamin B1 deficiency which can cause problems with the nervous system, heart and lungs.

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42
Q

Why do alcoholics sometimes develop a vitamin B1 (thiamine) deficiency, a vitamin B3 (niacin), or a vitamin B6 deficiency?

A

Excessive alcohol intake significantly reduces the body’s ability to absorb these vitamins from food.

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43
Q

What 2 foods are particularly good sources of thiamine (vitamin B1)?

A

Pork and yeast.

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44
Q

Name 6 other good sources (excluding pork and yeast) of thiamine (vitamin B1).

A

Green vegetables, root vegetables, seeds, mushrooms, tuna and fortified cereals.

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45
Q

What is the reference nutrient intake (RNI) of thiamine (vitamin B1)?

A

0.4mg/1000kcal

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46
Q

What 5 symptoms have very high intakes (e.g. 3g/day) of thiamine (vitamin B1) been linked with?

A

Headaches, irritability, insomnia, a rapid pulse, and weakness.

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47
Q

What is the other name for vitamin B2?

A

Riboflavin

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48
Q

What vitamin is also known as Riboflavin?

A

Vitamin B2

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49
Q

What is the functions of riboflavin (vitamin B2)?

A

It is involved with all the energy pathways in the body, in particular energy release, especially from fat and protein.

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50
Q

What can a deficiency in riboflavin (vitamin B2) cause?

A

Changes to the mucous membrane and skin around the mouth and nose.

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51
Q

Various skin complaints are often associated with which type of vitamins deficiency?

A

B vitamins.

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52
Q

What are 8 rich sources of vitamin B2 (riboflavin)?

A

Liver, cheese, eggs, yeast extract, milk, yoghurt, green vegetables, fortified cereals.

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53
Q

How much riboflavin (vitamin B2) content does milk lose per hour when exposed to the sun?

A

10%

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54
Q

What is the dietary reference value (DRV) for riboflavin (vitamin B2)?

A

1.1 mg/day for females and 1.3 mg/day for males.

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55
Q

Is excessive intake of riboflavin (vitamin B2), toxic?

A

No, toxicity is rare even on high intakes, and the body will excrete the excess.

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56
Q

What is the other common name for vitamin B3?

A

Niacin

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57
Q

What is the vitamin name for Niacin?

A

Vitamin B3

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58
Q

What vitamin are nicotinic acid and nicotinamide alternative names for?

A

Vitamin B3 (niacin).

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59
Q

What are the functions of vitamin B3 (niacin, nicotinic acid, nicotinamide)?

A

Involved with energy production, particularly the breakdown of glucose, amino acids, fatty acids and the metabolism of folate and vitamin C. It is also required for the development, maintenance and function of skin, the digestive system and nervous system and is vital in the manufacture of DNA.

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60
Q

What condition can a deficiency in niacin (vitamin B3) lead to?

A

Pellagra

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61
Q

What are the symptoms of pellagra (a condition caused by deficiency in niacin/vitamin B3)?

A

Fatigue, loss of appetite, muscle weakness, anxiety. The lining of the mouth and tongue become inflamed and more advanced symptoms include diarrhea, skin rashes and delirium. Pellagra can be fatal.

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62
Q

Is vitamin B3 (niacin) deficiency often seen in developed countries?

A

No, it is extremely rare.

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63
Q

What 7 foods are rich sources of vitamin B3 (niacin)?

A

Liver, beef, pork, mutton and other meats, fish, yeast extract, and fortified cereals.

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64
Q

What are the recommended intakes of niacin (vitamin B3) for optimal health?

A

6.6 mg/1000 kcal or 12-18 mg per day.

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65
Q

Are very high intakes (3-6 g per day) of niacin (vitamin B3) dangerous?

A

Yes, they can cause liver damage.

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66
Q

What is vitamin B6 a mixture of?

A

Pyridoxine, pyridoxal, and pyridoxamine.

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67
Q

Which vitamin is particularly associated with amino acid metabolism?

A

Vitamin B6.

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68
Q

What are the 5 functions of vitamin B6?

A

Associated with amino acid metabolism, plays a role in fat metabolism, involved in the metabolism of glycogen in the muscle, protects the body against infection, and plays a vital role in producing haemoglobin.

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69
Q

Is a severe clinical deficiency of vitamin B6 rare?

A

Yes

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70
Q

What are the 5 symptoms of a (rare) deficiency in vitamin B6?

A

Anaemia, a smooth tongue, cracks at the corner of the mouth, dermatitis and muscular system problems.

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71
Q

What 5 things can cause a vitamin B6 deficiency?

A

Ageing, alcoholism, a high protein diet, abnormal eating patterns, and some medical conditions.

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72
Q

Why can ageing cause a vitamin B6 deficiency?

A

There is a decline in B6 due to changes in absorption and metabolism of the vitamin. n

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73
Q

Why does a high protein diet cause a quick depletion of vitamin B6?

A

Requirements for B6 are related to the amount of amino acids to be metabolised.

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74
Q

What are 5 examples of diseases which can decrease levels of vitamin B6 in the blood?

A

Asthma, kidney disease, Hodgkin’s disease, sickle-cell anaemia, and diabetes.

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75
Q

Name 7 rich food sources of vitamin B6

A

Liver, meat, whole cereals, walnuts, bananas, salmon, and peanuts.

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76
Q

What is the RNI for vitamin B6?

A

1.2-1.4 mg/day.

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77
Q

What has excessive intakes (doses from 50-500mg/day) of vitamin B6 been associated with?

A

Disturbances in the sensory nervous pathways.

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78
Q

Why is vitamin B6 one of the most popular supplements in the UK?

A

Probably due to the belief that it is effective in treating pre-menstrual syndrome.

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79
Q

Why can it not be concluded that high dose supplements (50-100mg) of vitamin B6 are effective in treating PMS?

A

Although it appears to be effective, none of the reviewed studies were randomised controlled trials (the gold standard of clinical testing).

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80
Q

What are the 5 main functions of vitamin B12?

A

Required for normal growth and development, plays a vital role with folate for the production of normal red blood cells, is important in the protection and function of nerve cells, the manufacture of DNA and metabolism of fats and carbohydrates.

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81
Q

What vitamin is especially important for babies, young children and teenagers?

A

Vitamin B12 - it is required for normal growth and development.

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82
Q

How many years can it take to develop a deficiency in vitamin B12?

A

30 years - although it is water-soluble, it can be stored in the liver.

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83
Q

Describe the unique process by which vitamin B12 is absorbed.

A

It has to be taken up in the blood and needs to bind to a protein called “intrinsic factor” which is produced in the stomach.

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84
Q

What condition may be caused by a deficiency of vitamin B12 in the diet?

A

Megaloblastic anaemia - red blood cells are abnormally large and inefficient at carrying oxygen. A deficiency of folate can also lead to this condition.

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85
Q

What condition may be caused by a lack of vitamin B12 due to an inability to produce “intrinsic factor”?

A

Pernicious anaemia - the symptoms are similar to megaloblastic anaemia.

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86
Q

What vitamin may vegan or vegetarians not have sufficient stores of?

A

Vitamin B12.

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87
Q

What 4 food groups contain vitamin B12?

A

Meat, fish, eggs and dairy products.

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88
Q

What 8 specific foods are the major sources of vitamin B12?

A

Meats, offal, cod, salmon, haddock, halibut, clams and shrimps.

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89
Q

What 3 non-meat/non-fish products are useful sources of vitamin B12?

A

Milk, fortified breakfast cereals, and yeast extract (such as Marmite).

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90
Q

What vitamin do plant foods not contain any of?

A

Vitamin B12.

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91
Q

What is the RNI for vitamin B12?

A

1.5 microgram/day.

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92
Q

Does vitamin B12 have excellent antioxidant properties?

A

No.

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93
Q

Biotin is a member of which group of vitamins?

A

B-complex vitamins.

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94
Q

What 4 functions does biotin have?

A

A co-enzyme for carboxylase which carries CO2 units in metabolic pathways, a central role in lipogenesis (the synthesis of fatty acids in the cell), a central role in gluconeogenesis (formation of glucose from other sources such as amino acids), and is involved in catabolism (breakdown) of branched chain amino acids.

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95
Q

Is biotin deficiency common or rare?

A

Rare, because all foods contain significant quantities of biotin, and many are rich in biotin.

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96
Q

What are the symptoms of the rare nutritional disorder of biotin deficiency?

A

Loss of hair or fine scaly dermatitis.

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97
Q

Can the gut flora produce biotin?

A

Yes.

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98
Q

Name 10 good food sources of biotin.

A

Egg yolk, liver, legumes, oats and grains, almonds and walnuts, chickpeas (canned), yellow split peas, green split peas, brown lentils and lima (butter) beans (canned).

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99
Q

What is the RNI for biotin?

A

There was insufficient evidence to set an RNI for biotin, however, an intake of 10-200 micrograms/day is considered safe and adequate.

100
Q

Why is there no known toxicity of biotin?

A

The removal of biotin via faeces means 3-6 times more biotin can be removed than ingested, therefore any excess intake would be excreted in the faeces.

101
Q

What is the other name for vitamin B5?

A

Pantothenic acid.

102
Q

What vitamin is known as pantothenic acid?

A

Vitamin B5.

103
Q

What 3 main functions does pantothenic acid (vitamin B5) have?

A

It is vital to the transformation of energy in the cells by assuring adequate production of healthy fat in cells, it breaks down as well as changes the shape and function of proteins and their acids, it has a pivotal role in energy production - in the creation of fats and turning fats and carbohydrates into usable energy.

104
Q

What 5 symptoms does a deficiency in pantothenic acid (vitamin B5) cause?

A

Low energy-related symptoms, such as, an abnormal sensation in the lower legs and feet, fatigue, dizziness, headaches, and muscle weakness.

105
Q

Name 7 good sources of pantothenic acid (vitamin B5)?

A

Meat (especially calf’s liver), cereals, vegetables (mushrooms, cauliflower, broccoli, tomatoes, corn), sunflower seeds, low fat yoghurt, eggs, and specific fruit (strawberries and grapefruit).

106
Q

Why is there no dietary reference value for pantothenic acid (vitamin B5)?

A

There is no accepted biochemical method of establishing pantothenate status in humans.

107
Q

What is the mean intake of pantothenic acid in the UK?

A

5.4 micrograms/day.

108
Q

Does excess intake of pantothenic acid (vitamin B5) cause problems?

A

There are no known problems.

109
Q

Folic acid is the parent molecule for a group of derivatives collectively known as folates. What 3 functions does folate have?

A

Vital role in the manufacture of DNA and proteins. It is essential for normal growth and development and in the production of new cells. It also works with vitamin B12 in the production of haemoglobin in red blood cells.

110
Q

What condition can a deficiency of folate lead to?

A

Megaloblastic anaemia (red blood cells are too large and make carrying oxygen inefficient). This condition may also be caused by a deficiency in vitamin B12.

111
Q

The metabolism of folate is closely linked with the status of which 2 vitamins?

A

B12 and B6.

112
Q

What foods are good sources of folic acid?

A

Liver, dark green vegetables (spinach, broccoli, greens and asparagus), nuts and beans, beets and lentils, wholemeal bread. Fortified breakfast cereals may also be a useful source.

113
Q

Why should pregnant women or those trying to conceive avoid liver as a source of folate?

A

Liver is also rich in vitamin A and vitamin A at high levels can cause malformations and birth defects in the foetus.

114
Q

What is the RNI for folate?

A

For healthy adults, it is 200 micrograms/day. For the first 12 weeks of pregnancy, an additional 400 micrograms is recommended.

115
Q

Can excessive intake of folate be toxic?

A

High intakes may reduce zinc absorption but as this vitamin is also water-soluble, the danger of toxicity is slight.

116
Q

How much folic acid supplementation does the Department of Health recommend pregnant woman should take?

A

400 micrograms/day.

117
Q

What can supplementation of folic acid help reduce in pregnant women?

A

Significantly reduce the risk of neural tube defects (NTD) like spina bifida where the spinal cord is incompletely formed during the first 3 months of foetal development. n

118
Q

What is another name for microminerals?

A

Trace minerals

119
Q

Macrominerals are required in greater amounts than, and microminerals are required in amounts less than, what?

A

100mg/day

120
Q

What are the six macrominerals?

A

Calcium, Sodium, Potassium, Phosphorus, Magnesium, and Sulphur.

121
Q

What are the nine microminerals?

A

Iron, Copper, Zinc, Selenium, Fluoride, Iodine, Chromium, Molybdenum, and Manganese.

122
Q

Which macromineral is vital for the formation and maintenance of strength and density of bones and teeth?

A

Calcium.

123
Q

What other roles does calcium play in the body, apart from bone and teeth maintenance?

A

It is important in blood clotting and nerve functioning.

124
Q

What 4 conditions can low calcium intake or failure to absorb calcium lead to?

A

Low bone density, osteoporosis, rickets and osteomalacia.

125
Q

What is rickets and osteomalacia?

A

Rickets is the softening of bones in children resulting in weak and deformed bone, and osteomalacia is similar to rickets, but in adults.

126
Q

What vitamin is needed to allow for calcium absorption?

A

Vitamin D.

127
Q

What hormone plays a role in maintaining optimum calcium status?

A

Oestrogen.

128
Q

What are 4 rich food sources of calcium?

A

Milk, cheese, yoghurt and canned fish.

129
Q

Name 7 other food sources of calcium (not milk, cheese, yoghurt or canned fish).

A

Dark green leafy vegetables (spinach, broccoli, cabbage, celery), white flour, white bread, cereals, nuts, seeds, and soya products such as tofu.

130
Q

What is the RNI for calcium?

A

It varies according to age, gender, and certain medical conditions so it is best to refer to Report 41 to get an exact figure. For most adults, it is 700mg or 17.5mmol per day.

131
Q

For susceptible people, what can large intakes of calcium lead to?

A

Kidney stones. For unsusceptible people, the risk of calcium toxicity is very small.

132
Q

What are the 2 main roles of sodium?

A

To assist the regulation of the body’s water content by maintaining the extra cellular fluid volume, including that of blood plasma. It also works as part of nerve functioning.

133
Q

What 4 symptoms can a deficiency of sodium lead to?

A

Fatigue, nausea, cramps, and a strong thirst.

134
Q

What foods provide the majority of sodium in the British diet?

A

Everyday foods, such as bread, cheese, processed meats, and ready meals. The other main source is table salt (sodium chloride).

135
Q

What is the dietary reference value for sodium?

A

1600mg/day.

136
Q

What is the current intakes of sodium?

A

2-10g/day

137
Q

How many grams of salt are recommended not to exceed per day?

A

6g (roughly 1 teaspoon)

138
Q

How is salt intake calculated from sodium levels?

A

Salt = sodium x 2.5

139
Q

What condition is too much sodium linked to?

A

High blood pressure (hypertension).

140
Q

What 4 functions does potassium have?

A

It is essential for the normal functioning of muscles, nerve cells, and organs including the heart, kidneys and adrenal glands. Together with sodium and chloride, it is involved in the regulation of water and fluid balance in the body. It can help to lower and control blood pressure. It may help to store carbohydrate in the form of glycogen (the body’s primary and preferred energy source).

141
Q

What can a lack of potassium lead to?

A

Muscle weakness, mental confusion, and heart failure (in extreme cases).

142
Q

Do processed or unprocessed foods contain better potassium content?

A

Unprocessed

143
Q

What 5 main food groups contain potassium?

A

Potassium is found in most foods, particularly fruit and vegetables. All meats and fish are good sources, as are soy products.

144
Q

Which 5 vegetables are good sources of potassium?

A

Broccoli, peas, lima beans, tomatoes and potatoes.

145
Q

What 3 fruits are good sources of potassium?

A

Bananas are one of the best sources. Citrus fruits and apricots also contain significant amounts of potassium.

146
Q

What is the dietary reference value for potassium?

A

3500 mg/day

147
Q

What is the average potassium intake for men, and for women?

A

3187 and 2434 mg/day, respectively.

148
Q

Intakes above what level of potassium may be toxic, and what condition can it cause?

A

17.6 g/day. Hyperkalaemia (level of potassium in the blood is elevated above normal), which causes symptoms such as palpitations and muscle weakness. This is a risk for kidneys.

149
Q

Is toxicity by potassium likely?

A

No, unless supplementing.

150
Q

How many cells is phosphorus found in the body, and what is it used for?

A

Every cell and as it’s an essential component of all the cells, it is used in all the energy pathways.

151
Q

What bonds of ATP store the energy that’s released when the bonds are broken?

A

Phosphate bonds.

152
Q

What percentage of phosphorus in the body is found in the skeletal system of bones and teeth?

A

About 80%.

153
Q

What percentage of phosphorus in the body is found in the soft tissue as inorganic phosphate?

A

About 20%.

154
Q

Is phosphorus deficiency common?

A

No, due to phosphorus being readily available in the food supply there is generally no deficiency.

155
Q

Rare excessively high levels of what mineral in blood can combine with calcium to form deposits in soft tissues such as muscle?

A

Phosphorus.

156
Q

What people may have high levels of phosphorus in their blood?

A

Those with severe kidney disease or severe dysfunction of their calcium regulation.

157
Q

Is phosphorus found in animal cells, plant cells or both?

A

Both, and also in many food additives.

158
Q

Do fruit and vegetables contain high or low amount of phosphorus?

A

Only small amounts.

159
Q

Name 6 good food sources of phosphorus.

A

Meat, poultry, milk, cheese, fish and eggs (protein-rich foods).

160
Q

What is the RNI for phosphorus in mmol?

A

17.5 mmol per day for most adults (the same as for calcium).

161
Q

What is the maximum tolerable intake of phosphorus?

A

70 mg/kg body weight (well above anything likely to be achieved by dietary intake; therefore excessive intake is highly unlikely).

162
Q

What 5 roles does magnesium have in the body?

A

It has a vital role in the formation and strengthening of bones and teeth. It helps to manage levels of calcium in the blood. It is involved within nerve and muscle function alongside potassium, sodium and calcium, helping to relax nerves and muscles. It is involved in making proteins within the body. It helps blood circulate smoothly.

163
Q

How can magnesium be used medically?

A

It can reduce irregular heart rhythms and muscle contractions.

164
Q

What condition can be brought on by a long term lack of magnesium?

A

Hypomagnesaemia - an abnormally low level of magnesium in the blood with symptoms including weakness and muscle cramps.

165
Q

What 4 things can bring on hypomagnesaemia?

A

Starvation, alcoholism, acute pancreatitis, and prolonged diarrhea.

166
Q

What foods are good sources of magnesium?

A

Meat and animal products, wholegrain cereals, nuts and seeds (almonds, peanuts, pumpkin, and sunflower seeds), spinach, broccoli, green beans, cucumber, and celery.

167
Q

What is the RNI for magnesium?

A

270 mg for women, and 300 mg for men.

168
Q

Can large dietary amounts of magnesium be harmful?

A

No, providing the kidneys are working normally. Excessively high levels of circulating magnesium are almost impossible to achieve through a normal diet as the excess is excreted.

169
Q

Which cells of the body is iron found in?

A

Every cell.

170
Q

Which mineral is an important component of haemoglobin and myoglobin?

A

Iron - it gives them their oxygen-carrying capability.

171
Q

What function, other than carrying oxygen, does iron contribute to in the body?

A

It is an important component of many enzymes, helping to keep the immune system healthy, and helping the body to produce energy.

172
Q

What is iron stored in the body as?

A

Ferritin.

173
Q

What can iron deficiency cause?

A

Anaemia.

174
Q

Which 8 groups of people have increased iron needs?

A

Infants, toddlers, adolescents, pregnant women, people who drink a lot of tea, elderly, people on a high fibre diet, and menustrating women.

175
Q

What 3 things can cause a deficiency in iron?

A

An increased need for iron not being met by dietary intakes, high loss of iron from the body, or poor absorption of dietary iron.

176
Q

What 2 foods are rich sources of iron?

A

Red meat and offal.

177
Q

What other 4 foods (apart from red meat and offal) contain some iron?

A

Cereals, bread, flour and vegetables.

178
Q

What type of iron is best absorbed by the body?

A

Haem iron (found in meat), rather than iron found in plant sources.

179
Q

Why do people with a diet devoid of meat need a higher intake of iron?

A

Iron is absorbed at a lower level from plant sources, so more iron intake is needed to compensate for this.

180
Q

What vitamin can enhance iron absorption?

A

Vitamin C.

181
Q

What is the dietary reference values for iron?

A

DRV are dependent on age and gender and Report 41 should be referred to for individual requirements. As a guideline the RNI for an adult (19-50 years) female is 14.8 mg and a male is 8.7 mg.

182
Q

Can iron be overloaded through the diet?

A

Dietary overload is rare in adults in the UK unless due to an inherited genetic disorder such as haemochromatosis, which is a condition that leads to excessive absorption and storage of iron and cannot be prevented by dietary intervention alone.

183
Q

Why do pregnant women need more iron?

A

To prevent anaemia during pregnancy because the demand for iron and other vitamins is increased by the foetus and placenta needing their own supply of iron, which can only be obtained from the mother.

184
Q

Why do children need more iron?

A

Increased demand for iron by the body to meet rapid tissue development.

185
Q

Why do people who drink tea need more iron?

A

Tea contains tannins that make it difficult for the body to absorb iron.

186
Q

Why do the elderly need more iron?

A

The ability to absorb iron from food declines with age.

187
Q

Why do people on high fibre diets need more iron?

A

Fibre impairs the ability to absorb iron from food.

188
Q

Why do menstruating women require more iron?

A

Iron is lost during menstruation.

189
Q

Which tissues of the body is copper present in?

A

Every tissue, but is stored primarily in the liver.

190
Q

Which element is present in the enzymes cytochrome oxidase, superoxide dismutase and many other enzymes?

A

Copper

191
Q

What function do the enzymes cytochrome oxidase and superoxide dismutase (which both contain copper) have in the body?

A

They form part of the body’s antioxidant defence system, reducing tissue damage by free radicals.

192
Q

What (apart from being part of antioxidant enzymes) other function does copper play in the body?

A

It is important for the metabolism of iron - helping the body to utilise iron.

193
Q

Which age group is most likely to have copper deficiencies and what are the symptoms?

A

Infants - they may suffer from anaemia, skeletal fragility and infections. Defects in cardiovascular function are seen in adults.

194
Q

Name 11 foods in which copper can be found.

A

Liver, shellfish, whole grains, spinach, green beans, asparagus, squash, tomatoes, cashew nuts, sesame seeds and sunflower seeds.

195
Q

What is the dietary reference value for copper in adults?

A

1.2 mg/day

196
Q

Are high intakes of copper toxic?

A

Yes, but chronic copper ingestion has not been seen in the UK. Accidental ingestion of high levels of copper can cause vomiting and diarrhoea and a build up of copper can be fatal.

197
Q

What tissues in the body contain zinc?

A

All tissues, like copper.

198
Q

What 6 type of functions is zinc used for in the body?

A

It is essential for growth, repair and sexual maturation. It is an essential component of a number of enzymes where it plays a regulatory, structural or catalytic role. Zinc is involved in the major metabolic pathways that contribute to the metabolism of carbs, lipids, proteins, energy and amino acids. It is an important antioxidant.

199
Q

What can (a rare) zinc dietary deficiency lead to?

A

Delayed puberty and retarded growth. Defects in rapidly dividing tissues are also evidenced, such as the immune system, skin and intestinal mucosa.

200
Q

What does alcohol consumption increase the need for zinc?

A

Zinc is utilised in the enzyme alcohol dehydrogenase which breaks down alcohol and metabolises it. Therefore the more alcohol that is consumed, the more of this enzyme is produced by the body, and the more zinc is required.

201
Q

Name some good food sources of zinc.

A

Red meats, including beef, venison and lamb, offal such as liver, cereals, bread, flour, vegetables - pumpkin, spinach, broccoli, greens, peas and asparagus.

202
Q

What is the average intake of zinc?

A

9-12 mg/day

203
Q

What is the RNI for zinc?

A

9.5 mg per day for men, and 7 mg per day for women.

204
Q

The metabolism of which minerals can high intakes of zinc interfere with?

A

Iron and copper.

205
Q

How can high intakes (acute ingestion of 2g or more) of zinc occur and what are the symptoms?

A

When water which has been stored in galvanised containers is consumed. Symptoms are vomiting, nausea and fever.

206
Q

Is fluoride a macro- or micro- mineral?

A

It is a micromineral (trace mineral).

207
Q

Where is 99% of the body’s fluoride found?

A

Within bone and teeth

208
Q

What function does fluoride have in bones and teeth?

A

It is needed to increase strength through increasing tooth mineralisation and bone density, and is needed to reduce the risk of tooth decay.

209
Q

What can a deficiency in fluoride contribute to?

A

Poor dental health, increased cavities, and weak bones and teeth.

210
Q

Why is fluoride added to drinking water?

A

There is evidence that it reduces tooth cavities in children and helps strengthen bones.

211
Q

Is too much fluoride in the diet likely?

A

No, it is very rare.

212
Q

What are the 3 major sources of fluoride?

A

Tap water, tea and seafoods.

213
Q

What is the RNI for fluoride?

A

No RNI exists as there is no physiological requirement for fluoride.

214
Q

What can an excessive intake of fluoride cause?

A

Dental fluorosis.

215
Q

What are the symptoms of dental fluorosis?

A

Symptoms can range from mild mottling on the teeth to severe fluorosis, where the tooth enamel becomes pitted and widespread brown staining on the teeth is seen.

216
Q

What habit can cause dental fluorosis?

A

Swallowing toothpaste (this has been seen in some children in the UK).

217
Q

Where is the trace element iodine found?

A

Seawater, rocks and some types of soil.

218
Q

Seawater, rocks and some types of soil contain which trace mineral?

A

Iodine

219
Q

Iodine forms an intrinsic part of which 2 hormones?

A

Thyroxine and triiodothyronine.

220
Q

The hormones thyroxine and triiodothyronine contain which mineral as an intrinsic part?

A

Iodine

221
Q

What are the functions of the hormones thyroxine and triiodothyronine (which contain iodine)?

A

They are major contributors to controlling the body’s metabolic rate. They also play a role in the integrity of connective tissue and cellular metabolism.

222
Q

Which trace mineral is necessary for the development of the nervous system of the foetus, in the first 3 months of gestation?

A

Iodine.

223
Q

What could an infant who is deprived of iodine during pregnancy suffer from?

A

Cretinism, causing dwarfism and mental retardation.

224
Q

Is iodine deficiency common or rare in the UK?

A

Very rare.

225
Q

Name 5 good sources of iodine in the diet.

A

Milk, yoghurt, eggs, seafoods, and dried seaweed.

226
Q

Which 4 sea fish contain iodine and how much can they contain?

A

Cod, sea bass, haddock and perch. They may contain as much as 1200 micrograms/kg.

227
Q

What is the RNI for iodine?

A

140 micrograms/day.

228
Q

Can iodine be toxic?

A

Yes at very high levels (10-20 mg/day). Very few cases of toxicity are seen where intakes of iodine are below 5000 micrograms/day.

229
Q

What can high intakes (10-20 mg/day) of iodine cause?

A

Toxic modular goitre (a swelling of the neck due to enlargement of the thyroid gland) and hyperthyroidism (overactivity of the thyroid gland, brought about by its enlargement).

230
Q

Which hormone’s levels does the micro mineral chromium help to maintain?

A

Insulin.

231
Q

What does insulin do?

A

Helps regulate blood glucose (sugar) levels, by moving sugar into the body cells where it is needed to product energy.

232
Q

Is chromium deficiency common or rare?

A

Rare except for in people who have had long term intravenous feeding.

233
Q

Who may chromium supplementation be beneficial for (depending on the outcome of studies being undertaken)?

A

People suffering from diabetes.

234
Q

Chromium occurs naturally in a wide variety of foods, in a small or large amount?

A

Small.

235
Q

What removes chromium from food?

A

Food processing. The more highly refined a food the less its chromium content is likely to be.

236
Q

Name 7 good food sources of chromium.

A

Brewer’s yeast, meat especially liver, nuts, legumes, whole grains, bran cereals and potatoes.

237
Q

What is the RNI for chromium?

A

No RNIs have been set but an intake above 25 microgram/day for adults is considered adequate to ensure chromium plays a role in the body’s use of energy-producing carbohydrates, protein and fat.

238
Q

Which enzyme is selenium an essential ingredient of?

A

Glutathione peroxidase.

239
Q

What role does glutathione peroxidase (containing selenium) have in the body?

A

It is an important part of the body’s antioxidant defence system. This enzyme protects the cell structure against the harmful effects of oxidative and free-radical damage.

240
Q

What has a deficiency in selenium been proposed to be contributory to?

A

The occurrence of cancer and coronary heart disease (probably due to its antioxidant properties.

241
Q

Fruit, vegetables and cereals can be rich in selenium but what is this dependent on?

A

The selenium content of the soil in which they are grown.

242
Q

Apart from fruit, vegetables and cereals, which other foods are good sources of selenium?

A

Meat, fish, eggs and brazil nuts.

243
Q

What is the dietary reference value of selenium for adults?

A

75 microgram/day for men and 60 microgram/day for women.

244
Q

Intakes over what level of selenium have been shown to disturb the body’s preferred selenium balance?

A

Intakes above 750 micrograms/day.

245
Q

Intakes above what level of selenium have resulted in nail dystrophy (poor nail growth)?

A

Intakes above 900 micrograms/day.

246
Q

Name the 20 other less well known minerals which also have a role to play and are necessary for the healthy functioning of the body’s systems from bone growth to brain function.

A

Aluminium, antimony, arsenic, boron, bromine, cadmium, caesium, cobalt, germanium, lead, lithium, manganese, mercury, molybdenum, nickel, silicon, silver, strontium, sulphur, and vanadium.

Nutrition (3 decks)

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