Lo2 - Micronutrients 🥦🥕🍏 Flashcards
(155 cards)
1
Q
Why do we need vitamins?
A
. Essential for growth of body
. Keep body healthy
2
Q
What are vitamins and minerals classified as?
A
Micronutrients
3
Q
What are vitamins and minerals measured in?
A
. Milligrams (mg)
. Micrograms (ug)
4
Q
What are vitamins broken up into?
A
. Fat soluble
. Water soluble
5
Q
What are the fat soluble vitamins?
A
A,D,E,K
6
Q
What are the water soluble vitamins?
A
B and C vitamin groups
7
Q
What are fat soluble vitamins involved in?
A
. Involved in hormones
. Enzymes
. Proteins
. Nerves and genetic material
8
Q
Are fat soluble vitamins produced by the body?
A
. No
. They must be consumed through food
9
Q
What are fat soluble vitamins measured in?
A
. Milligram (mg)
. Microgram (ug)
10
Q
What factors effect nutrient content for vitamins?
A
. Freshness
. Condition of the food
. Storage
. Processing+cooking
11
Q
What things reduce absorption of vitamins?
A
. Drugs
. Alcohol
. Smoking
12
Q
What is vitamin A split into?
A
. B carotene= found in plant foods
. Retinol= found in animal foods
13
Q
What are the functions of vitamin A?
A
- Help body grow and develop
- Keep lining of throat
- Keeps skin healthy
- Makes visual purple
- Antioxidant
14
Q
What are the sources of vitamin A?
A
. B carotene= carrots + peppers
. Retinol= milk, cheese, meat, yogurt
15
Q
What can a deficiency of vitamin A lead to?
A
. Stunned growth
. Night blindness
. Keratomalacia (blindness)
16
Q
What can excess of vitamin A lead to?
A
Poisonous to body
17
Q
What are the functions of vitamin D? (Cholecalciferol)
A
- Control amount of calcium absorbed
- Helps develop strong bones+ healthy teeth
. Take plenty of calcium and phosphorous too
18
Q
What can a deficiency of vitamin D lead to?
A
. Rickets= in children
. Osteoporosis= in adults+ elderly
19
Q
What can an excess of vitamin D lead to?
A
. Damage to kidneys and heart
. Calcium build up in body= weak bones (hypercalaemia)
. Muscle weakness
20
Q
What are the sources of vitamin D?
A
. Sunshine
. Eggs
. Milk+any dairy products
. Meat
21
Q
What are the functions of vitamin E (tocopherol)?
A
- Antioxidant= helps stop substances causing harm
- Makes cell walls healthy
- May reduce risk of some diseases e.g Cancer
22
Q
What are the sources of vitamin E?
A
. Soya
. Egg yolk
. Nuts+seeds
. Cereal products
23
Q
What can a deficiency of vitamin E lead to?
A
. Muscle weakness
. Nerve+ muscle damage
. Vision problems
. Loss of body movement control
24
Q
What can excess of vitamin E cause?
A
. Major bleeding possibly
. Not enough evidence to know what happens
25
What is the function of vitamin K (phylloquinone)?
. Helps blood to clot
26
What are the sources of vitamin K?
. Green leafy vegetables e.g kale, spinach, broccoli
. Cereals
. Vegetable oils
27
What can a deficiency of vitamin K lead to?
. Significant bleeding
. Poor bone development
. Increased risk of cardiovascular disease
28
What can excess of vitamin K lead to?
. Not enough evidence to know
29
What are the functions of vitamin B1 (Thiamine)?
1. Energy release from carbs
2. Healthy nerve function
3. Production of RNA +DNA
30
What are the sources of vitamin B1?
1. Meat especially pork
2. Milk
3. Cheese
4. Eggs
31
What can deficiency of vitamin B1 cause?
Beri-Beri which effects nerves+muscles
32
What can excess of vitamin B1 cause?
. Not enough evidence to know what could happen
33
What are the functions of vitamin B2 (Riboflavin)?
1. Energy release from food
2. Keeps skin healthy
3. Converting retinol to retinoids acid
34
What are the sources of vitamin B2?
1. Milk+milk products
2. Eggs
3. Mushrooms
4. Rice
35
What can deficiency of vitamin B2 cause?
Not enough evidence to know
36
What can excess of vitamin B2 cause?
Not enough evidence to know
37
What are the functions of vitamin B3 (Niacin)?
1. Helps body to release energy from food
2. Keeps nervous system healthy
3. Involved in range of enzyme reactions especially respiration
38
What are the sources of vitamin B3?
1. Meat
2. Eggs
3. Fish
4. Milk
39
What can a deficiency of vitamin B3 lead to?
. Pellagra which involves diarrhoea, dementia and dermatitis
40
What can an excess of vitamin B3 lead to?
. There is no evidence to know
41
What are the functions of vitamin B5 (Pantothenic acid)
1. Converted to co enzyme A involved in metabolism
2. Help release energy from food
42
What are the sources of vitamin B5?
1. Liver+ kidneys
2. Eggs
3. Avocado
4. Beef
43
What can a deficiency of vitamin B5 cause?
. No evidence to know
44
What can an excess of vitamin B5 cause?
. Fatigue
. Insomnia
. Depression
45
What are the functions of vitamin B6 (pyridoxine)?
1. Incorporating iron into haemoglobin
2. Helps body to use+ store energy from protein + carbs in food
3. Synthesis of co-enzyme A
46
What are the sources of vitamin B6?
1. Milk
2. Pork
3. Bananas
4. Oats
47
What can a deficiency of vitamin B6 lead to?
1. Cracks at corners of mouth, dry and scaly lips
2.swollen tongue
3. Depression+ confusion
4. Weakened immune system
48
What can an excess of vitamin B6 lead to?
. Loss of feeling in arms and legs know as Peripheral neuropathy
. Can be permanent if taken for too long
49
What are the functions of vitamin B7 (Biotin)?
1. Helps body to make fatty acids
2. Needed for gluconeogenesis
50
What are some sources of vitamin B7?
1. Milk
2. Oily fish
3. Eggs
4. Cheese
51
What can a deficiency of vitamin B7 lead to?
1. Hair loss
2. Scaly red rash on face and mouth
52
What can an excess of vitamin B7 lead to?
1. Depression
2. Tingling sensation in hands and feet
3. Lethargy
53
What are the functions of vitamin B9 (folate)?
1. Form healthy red blood cells
2. Helps prevent spinal bifida in unborn babies
3. Precursor for production, repairing+programming of DNA
54
What are the sources of vitamin B9?
1. Green leafy vegetables
2. Peas
3. Chickpeas
4. Asparagus
55
What can a deficiency of vitamin B9 lead to?
1. Folate deficiency anaemia
2. Possibly spins bifida in newborn babies
3. Increased risk of cardiovascular disease
56
What can an excess of vitamin B9 lead to?
1. Can damage the nervous system
2. Confusion
3. Stomach upsets
57
What are the functions of vitamin B12 (cobdamin and cyanocbalamin)?
1. Makes healthy red blood cells
2. Keeps nervous system healthy
3. Production + control of DNA
58
What are the sources of vitamin B12?
1. Meat
2. Fish
3. Cheese
4. Fortified breakfast cereals
59
What can a deficiency of vitamin B12 lead to?
1. Pernicious anaemia
2. Muscle weakness
3. Weight loss
60
What can an excess of vitamin B12 lead to?
1. Headaches
2. Vomiting and nausea
3. Indigestion
61
What are the functions of vitamin C (L-Absorbic acid)?
1. Help to protect cells and keep them healthy
2. Helping with absorption of iron
3. Help with wound healing
62
What are the sources of vitamin C?
1. Citrus fruits e.g oranges+ lemons
2. Potatoes
3. Fruits and vegetables
4. Peppers
63
What can a deficiency of vitamin C lead to?
1. Scurvy
2. Wounds do not heal
3. Anaemia
64
What can an excess of vitamin C lead to?
1. Stomach pain
2. Diarrhoea
3. Flatulence
65
Are minerals organic?
. No they are inorganic as they don’t contain carbon
66
How many minerals are obtained from food?
15
67
What are trace elements?
Minerals which are measured in milligrams (mg) or micrograms (ug) and needed by body in small amounts
68
What are major minerals?
Minerals needed in large amounts and measured in grams (g)
69
Where are most minerals absorbed?
In the small intestine ➡️ into bloodstream
70
What happens if you consume some minerals in excess?
Toxic if consumed in excess
71
What does the body have to keep mineral absorption safe?
Control systems in place
72
What are the major minerals?
. Calcium
. Phosphorus
. Sodium
. Iron
. Iodine
. Potassium
. Zinc
. Magnesium
73
What are the functions of calcium?
. Hydroxyapatite
1. Build bones+ keep teeth healthy
2. Normal blood clotting
3. Regulating muscle contractions
74
What are the sources of calcium?
1. Milk+ other dairy foods
2. Green leafy vegetables
3. Fish were you can eat the bones
75
What can a deficiency of calcium lead to?
1. Calcium withdrawn from blood
2. Weak bones ➡️lead to osteoporosis
76
What is calcium a power couple with?
Vitamin D
77
What can excess of calcium lead to?
1. Stomach pain
2. Diarrhoea
3. Excessive thirst
78
What are the functions of phosphorus?
. Hydroxyapatite
1. Helps build strong bones+ teeth
2. Production of energy
3. Normal function of cell membranes
79
What are the sources of phosphorus?
1. Red meat
2. Dairy foods
3. Fish
4. Poultry
80
What can a deficiency of phosphorus lead to?
1. Anaemia
2. Muscle weakness
3. Confusion
81
What can an excess of phosphorus lead to?
1. Diarrhoea+ stomach pain ➡️ short term
2. Reduce amount of calcium in bones ➡️ bones likely to fracture
3. Increased risk of cardiovascular disease
82
What are the functions of sodium?
1. Help keep levels of fluid in body balanced
2. Helps body digest food
3. Transmission of nerve impulses
83
What are the sources of sodium?
1. Cheese
2. Meat products
3. Ready meals
84
What can a deficiency of sodium lead to?
1. Hypothermia
2. Brain swelling
3. Coma or death
85
What can an excess of sodium lead to?
1. Increased blood pressure
2. Increased risk of strokes + coronary heat disease
86
What are the functions of iron?
1. Making red blood cells
2. Transport of oxygen in body
3. Production of energy
87
What are the sources of iron?
1. Red meat
2. Dried fruit
3. Beans
88
What can an excess of iron cause?
1. Liver disease
2. Heart problems
3. Inflammation of stomach lining
89
What can a deficiency of iron cause?
1. Red blood anaemia
2. Tiredness
3. Shortness of breath
90
What are the functions of potassium?
1. Helps heart and muscles work properly
2. Maintenance of normal blood pressure
3. Normal functioning of nervous system
91
What are the sources of potassium?
1. Bananas
2. Beans and pulses
3. Nuts and seeds
92
What can a deficiency of potassium lead to?
1. Severe diarrhoea
2. Confusion
3. If serious heart failure
93
What can an excess of potassium lead to?
1. Stomach pain
2. Diarrhoea
3. Feeling sick
94
What are the functions of water?
1. Helps keep a normal temperature
2. Catalyst in majority of enzyme reactions
3. Helps digestion and excretion from kidneys
95
What are the sources of water?
1. Water from tap
2. Watermelon
3. Cucumber
4. Apples
96
What can a deficiency of water lead to?
1. Effects body’s temperature to be regulated
2. Headaches
3. Constipation
97
What can an excess of water lead to?
1. Headaches
2. Trouble breathing
3. Muscle weakness
98
Does water content vary by age?
Yes
99
What should quantities of fluids and electrolytes be?
. Quantities of fluids and electrolytes that leave the body should be equal to amounts taken in each day
100
What is water intake?
Water you put in your body through beverages, solid food in particular fruit+veg+ product of chemical reactions in cells
101
What is water output?
Amount of water that leaves the body in urine, faeces e.t.c . Ben be affected by climate, exercise and humidity
102
What are body fluids?
. Found in range of fluids located in different parts of body
. Controlled carefully
103
What are intracellular fluids?
All water and electrolytes within cells
104
What are extracellular fluids?
All water and electrolytes outside of the cell e.g plasma, lymph e.t.c
105
What are transcellular fluids?
Includes cerebrospinal fluid of central nervous system, fluids within eyes, fluid with body cavities, gland secretions, synovial fluids in joints
106
What is it called when you don’t drink enough water?
Dehydration
107
What third mechanism does the body have to control water levels?
. Third mechanism from osmotic pressure of extra cellular fluid+ thirst centre in hypothalamus in brain
. When salts in bloodstream too concentrated or extracellular volume= thirsty
108
Who is most vulnerable to dehydration?
. Infants
. Elderly
. Athletes
109
What are some common symptoms of dehydration?
1. Headaches
2. Very concentrated urine
3. Skin doesn’t spring back when pinched
4. Significantly less urine output
110
What is the function of chromium?
. Involved in action of insulin in hormone that controls glucose levels in blood
111
What are the sources of chromium?
1. Meat
2. Nuts
3. Cereal grains
112
What can an excess of chromium lead to?
1. Weight loss
2. Anaemia
3. Liver problems
113
What can a deficiency of chromium lead to?
1. Increase blood sugar
2. Diabetes
3. Increased risk of heart disease
114
What is the function of cobalt?
. Part of a molecule of cobalamis e.g cyanocobalamin (vitamin B12)
115
What are some sources of cobalt?
1. Fish
2. Nuts
3. Cereals
116
What can a deficiency of cobalt lead to?
1. Vitamin B12 deficiency
2. Tiredness
3. Tingling in hands and feet
117
What can an excess of cobalt cause?
1. Hearing loss
2. Vision loss
3. Tiredness
118
What are the functions of copper?
1. Produce red and white blood cells
2. Tigger release of iron to form haemoglobin
3. Important for infant growth, brain development and strong bones
119
What are the sources of copper?
1. Nuts
2. Shellfish
3. Dark chocolate
120
What can a deficiency of copper lead to?
1. Bone fractures
2. Irregular heartbeat
3. Thyroid problems
121
What can an excess of copper lead to?
1. Stomach pain
2. Sickness
3. Diarrhoea
122
What are the functions of fluoride?
1. Protects teeth against decay
2. Needed for bone growth
3. Hardens teeth’s enamel
123
What are the sources of fluoride?
1. Toothpaste
2. Seafood
3. Water
124
What can a deficiency of fluoride lead to?
1. Weak bones
2. Tooth decay + cavities
3. Possibly osteoporosis
125
What can an excess of fluoride lead to?
1.abdominal pain
2. Diarrhoea
3. Weakness
126
What are the functions of iodine?
1. Makes thyroid hormones
2. Control metabolic rate
3. Help cells function and grow
127
What are the sources of iodine?
1. Dairy products
2. Eggs
3. Shellfish
128
What can a deficiency of iodine lead to?
1. Muscle weakness
2. Dry skin
3. Hair loss
129
What can an excess of iodine lead to?
After long periods
1. Weight gain
2. Change the way thyroid gland works
3. Diarrhoea
130
How is vitamin A lost though food processes?
. Some lost through air exposure
. Mainly comes out using fat based cooking methods like stir frying ➡️ leaches into fat when cooked
. Some lost through heat
131
How is vitamin B1 (Thiamine) lost through food processes?
. Leaches into water such as boiling, steaming, blanching ➡️ water soluble vitamin
. Heat sensitive so anything above 100 degrees is lost
. Less stable then fat soluble vitamins
132
How is vitamin B2 (Riboflavin) lost through food processes?
. Only slightly leaches into water based cooking methods ➡️ water soluble vitamin
. Loss through leaching is significant for long cooking time or solution
. Sensitive to alkane food
. Only degraded by light if in liquids
. Not heat sensitive or degraded by air
133
How is vitamin B3 (Niacin) lost through food processes?
. Leaches into water through steaming, boiling, blanching ➡️ water soluble vitamin
. Cooking methods such as steaming increase availability of Niacin
. Not degraded by air or light or heat
134
How is vitamin B5 ( Panothenic acid) lost through food processes?
. 60% lost when meat is simmered and juices run off + 40% lost through grilling and broiling
. Lost through boiling, steaming, blanching ➡️ water soluble vitamin
. Not effected by use of oil for short time
135
How is vitamin B6 ( Pyridoxine) lost through food processes?
. Leaches into water through boiling, steaming, blanching ➡️ water soluble vitamins
. Heat sensitive as content remains same but available B6 lost
. Degraded by light so needs to be kept in fridge or dark place
. Can be destroyed by microwaving, more stable in plant than animal foods
136
How is vitamin B7 ( Biotin) lost through food processes?
. Sensitive to heat
. Leaches into water through boiling, steaming, blanching ➡️ water soluble vitamin
. Can be lost through acidic substances
137
How is vitamin B9 ( Folate) lost through food processes?
. Leaches into water through boiling, steaming and blanching ➡️ water soluble vitamin
. Heat sensitive but only at very high temperatures
. Degrades with storage
. Slightly degraded by light and needs to be kept in dark place or fridge
138
How is vitamin B12 ( Cobalamin) lost through food processes?
. Leaches into water through boiling, steaming, blanching ➡️ water soluble vitamin
. Degraded by light needs to be kept in dark place or fridge
. Loss occurs if cooked in copper pots or acids
. Not heat sensitive
139
How is vitamin C ( Ascorbate) lost through food processes?
. Only slightly leaches into water through boiling, steaming, blanching ➡️ water soluble vitamin
. Degraded by light and air needs to be kept in fridge
. Heat sensitive
. Effected by alkalinity and long cooking
. One of most fragile vitamins
140
How is vitamin D lost through food processes?
. Not lost through any cooking methods really
. Improves availability of calcium
141
How is vitamin E lost through food processes?
. Loss occurs if cooked in copper pots or for long periods or if cooked from frozen
. Degraded by air ➡️ foods will go rancid
. Degraded by light
142
How is vitamin K lost through food processes?
. Very sensitive to extremes of PH
. Degraded by light
143
What are phytochemicals?
Natural chemical structures found in plant foods, many of which are known to be beneficial to body health
144
Plants produce large number of different natural substances (phytochemicals) that give them what properties ?
1. Give them a natural clout, flavour, scent/ aroma
2. Enable them to resist disease or attacks by predators
3. Enable them to grow and reproduce
4. Attract insects to pollinate them so they can reproduce
145
What are the different types of phytochemicals?
1. Carotenoids
2. Phytosterosis
3. Phytochemicals-oestrogens
4. Polyphenols
5. Sulphides
146
What foods are carotenoids found in?
. Mainly in yellow/orange/ red fruits + veg
147
How are carotenoids beneficial to health?
. Many are antioxidants
. Some (e.g beta- carotene) are converted into vitamin A in body
. Some lower blood cholesterol levels
148
What foods are phytosterosis found in?
Found in seeds, nuts + oils
149
How are phytosterosis chemicals beneficial to your health?
. Lower blood cholesterols
. Used in functional foods such as cholesterol lowering foods like cholesterol lowering spreads to reduce blood cholesterol levels and so prevent heart from developing diseases
150
What foods are phyto-oestrogens chemicals found in?
. Cacao
. Dark chocolate
. Berries+ cherries
. Vegetables
151
How are phyto-oestrogens chemicals beneficial to your health?
. Many are antioxidants
. Some help to regulate blood pressure+ blood glucose levels
. Many protect body against development of some cancers
152
What foods are polyphenols chemicals found in?
. Soya beans + soya bean products
. Flax seeds
. Wholegrain products
. Soy sauce
153
How are polyphenols chemicals beneficial to your health?
. Many are antioxidants
. Many protect body against certain types of cancers
. Some strengthen body’s immune system
154
What foods are sulphides found in?
. Onions
. Garlic
. Shallots
. Chives
155
How are sulphides chemicals beneficial to your health?
. Many are antioxidants
. Lower blood cholesterol levels
. Some help to regulate blood pressure
