Micro-Nutrients

Question 1

What are micro-nutrients?

Answer 1

Nutrients needed by the body in smaller amounts, includes vitamins and minerals.

Question 2

What are vitamins and where do we get them?

Answer 2

Chemical substances that are vital to life. The body cannot make most so must be obtained through diet.

Question 3

What are the fat-soluble vitamins?

Answer 3

Vitamin A,D and E

Question 4

What are the water-soluble vitamins?

Answer 4

Vitamin C and B complex

Question 5

Functions of vitamin A

Answer 5

~makes ‘visual purple’ which assists good vision particularly in dim light
~keep mucous membranes healthy
~maintenance of healthy skin
~normal growth of children

Question 6

Sources of vitamin A

Answer 6

Animal: milk, eggs, oily fish, liver

Plants: carrots , tomatoes, spinach, apricots

Question 7

Impact of not enough vitamin A

Answer 7

~Reduced vision in dim light
~Dry and infected skin and mucous membranes
~Increased risk of CHD and cancer

Question 8

Impact of too much vitamin A

Answer 8

~Good vision
~Reduced risk of CHD and cancer
~harmful during pregnancy (dangerous to developing foetus)

Question 9

Functions of vitamin D

Answer 9

~Proper development of strong bones and teeth
~quicker healing of bone fractures
~absorption of calcium and phosphorus

Question 10

Sources of vitamin D

Answer 10

The sun’s ultraviolet rays are the main source of vitamin D

Food sources: Oily fish, egg yolk, fortified margarine and cereal

Question 11

Impact of having not enough vitamin D

Answer 11

~poor growth in children, increased risk of rickets (soft bones)
~osteomalacia (adult rickets) in elderly
~osteoporosis

Question 12

Impact of having too much vitamin D

Answer 12

~In rare cases, leads to deposits of calcium in the blood and heart

Question 13

Function of vitamin E

Answer 13

~Prevent certain cancers and heart disease
~Healthy skin

Question 14

Sources of vitamin E

Answer 14

Eggs, nuts, seeds, cereal

Question 15

Impact of not having enough vitamin E

Answer 15

~Vitamin E deficiency is very rare
~Premature babies placed in baby care unit to receive vitamin E to reduce/prevent damage to eyes

Question 16

What types of Vitamin B are in the Vitamin B complex (that we must know)?

Answer 16

Vitamin B1, B2, B3, B12, and folic acid

Question 17

Function of vitamin B1, B2, B3

Answer 17

~Release energy from carbohydrates
~Growth and normal function of nervous system
~Normal growth of children

Question 18

Sources of vitamin B1, B2, B3

Answer 18

White/wholemeal bread, fortified cereal, meat, liver

Question 19

Impact of having not enough vitamin B1, B2, B3

Answer 19

~Tiredness due to energy not realised from carbohydrates
~Depression, anxiety, irritability
~Slow growth of children

Question 20

Function of vitamin B12

Answer 20

~Make red blood cells which carry oxygen around the body
~Keep nerve cells healthy

Question 21

Sources of vitamin B12

Answer 21

All animal food (eggs, milk, meat, etc.) and cereal

Question 22

Impact of having not enough vitamin B12

Answer 22

~Tiredness as body doesn’t have as many red blood cells
~Pernicious Anaemia

Question 23

Function of folic acid

Answer 23

~Essential for formation of red blood cells
~Proper development of unborn babies, protect them against neural tube defect like spinal bifida

Question 24

Sources of folic acid

Answer 24

Green leafy vegetables, fortified cereal, oranges, peas

Question 25

Impact of having not enough folic acid

Answer 25

~Neural tube defect in unborn babies leading to under-development of babies spine and nervous system ~Megaloblastic Anaemia

Question 26

Function of vitamin C

Answer 26

~Help cuts and wounds heal quick ~Protects immune system ~Assists absorption of anaemia ~Build and maintain skin

Question 27

Sources of vitamin C

Answer 27

Blackcurrants, green pepper, kiwi, citrus fruits, green leafy vegetables

Question 28

Impact of having not enough vitamin C

Answer 28

~Cuts and wounds fail to heal properly leading to infection ~Anaemia ~Risk of developing CHD and cancer

Question 29

Impact of having too much vitamin C

Answer 29

~Prevents infection ~Quick healing of cuts and wounds ~Reduced risk of CHD, cancer, anaemia

Question 30

Function of antioxidants

Answer 30

~Fend off free radicals ~Form defence system against free radicals

Question 31

Function of antioxidants

Answer 31

~Fend off free radicals ~Form defence system against free radicals

Question 32

What are free radicals?

Answer 32

Molecules which damage body cells/tissues and puts us more at risk of developing cancer or CHD

Question 33

What vitamins are antioxidants?

Answer 33

A, C, E

Question 34

What are the 4 most important minerals?

Answer 34

Phosphorus, calcium, iron, sodium

Question 35

Function of calcium

Answer 35

~combines with phosphorus to make calcium phosphate, which strengthens bones and teeth ~prevents osteoporosis ~required for correct functioning of muscles and nerves ~helps blood to clot after injury

Question 36

Sources of calcium

Answer 36

Milk, cheese, yoghurt, green leafy vegetables

Question 37

Impact of having not enough calcium

Answer 37

~Poor development of bones and teeth ~Lead to rickets, tooth decay, osteoporosis ~Longer healing of broken bones

Question 38

Function of iron

Answer 38

~Component of haemoglobin, which makes red blood cells ~Transport oxygen around the body to every cell ~Prevent anaemia

Question 39

Sources of iron

Answer 39

Red meat(liver, kidney), cocoa, green leafy vegetables, fortified flour and bread

Question 40

Impact of having not enough iron

Answer 40

~Tiredness, lack of energy, weakness ~Anaemia

Question 41

Impact of having too much iron

Answer 41

~Reduce risk of anaemia ~Can collect mainly in liver and becomes toxic

Question 42

Function of phosphorus

Answer 42

- Works with calcium in formation, development and maintenance of strong bones and teeth

Question 43

Sources of phosphorus

Answer 43

Milk, cheese, bread, cereal, nuts

Question 44

Impact of having not enough phosphorus

Answer 44

- Affects body‘s ability to build and maintain healthy bones

Question 45

Function of sodium

Answer 45

- Maintaining correct fluid balance in the body - Required for correct muscle and nerve activity

Question 46

Sources of sodium

Answer 46

Table salt, salty snacks, canned food, takeaway meals

Question 47

Impact of having not enough sodium

Answer 47

Muscle cramps especially after exercise

Question 48

Impact of having too much sodium

Answer 48

-High blood pressure - Leads to CHD and strokes