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Micronutrients Flashcards

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1
Q

What are micronutrients needed in?

A

Small amounts

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2
Q

What are micronutrients measured in?

A

Micrograms (ug)

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3
Q

What are vitamins and minerals needed in?

A

Required in very small amounts

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4
Q

What are vitamins and minerals measured in?

A
  1. Measured in milligrams (mg)
  2. Or micrograms (mcg)
  3. I mg = 1000mcg
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5
Q

What do micronutrients provide?

A

Fat soluble vitamins

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6
Q

What are the fat soluble vitamins?

A

ADEK

Vitamins A, D, E, K are the fat soluble vitamins

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7
Q

Where are the fat soluble vitamins stored?

A

In the liver

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8
Q

Do the fat soluble vitamins need to be eaten regularly?

A

No they don’t need to be eaten regularly

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9
Q

How long are the fat soluble vitamins stored for?

A

Can be stored in the body for months/years

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10
Q

Which are the water soluble vitamins ?

A

B group vitamins and vitamin C are water soluble vitamins

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11
Q

Can water soluble vitamins be stored int the body?

A

No they cannot be stored in the body

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12
Q

Do water soluble vitamins need to be eaten regularly?

A

Yes they do need to be eaten regularly

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13
Q

What can water soluble vitamins easily be destroyed by?

A

Can be easily destroyed by:

  1. Contact with sunlight
  2. Sunlight
  3. Affected by enzymes
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14
Q

How can we protect water soluble vitamins?

A
  1. Eat fresh
  2. Buy fruit and vegetables in a good condition
  3. Ripen at home
  4. Store in a cool, dark place
  5. Leave skins on where possible
  6. If boiling, use water sauce in a sauce e.g gravy
  7. Use cooking methods like steaming, stir-frying, roasting
  8. Boiling is the worst thing to do
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15
Q

Which vitamins are antioxidant vitamins?

A

ACE

Vitamins A, C, E have antioxidant properties

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16
Q

What do antioxidant vitamins do?

A

They protect against free-radicals

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17
Q

What can free-radicals do?

A

Free-radicals = damage healthy body cells = BAD

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18
Q

What can free-radicals lead to?

A

Can lead to heart disease

- certain types of cancer

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19
Q

What does Calcium do?

A
  1. Keeps teeth healthy
  2. Helps build bones
  3. Regulates muscle contractions
  4. Makes sure blood clotting is normal
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20
Q

What are some sources of calcium?

A
  1. Milk
  2. Cheese
  3. Dairy products
  4. Green leafy vegetables
  5. Bread
  6. Soya drinks
  7. Fish were you eat the bones
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21
Q

What can an excess of calcium lead to?

A

Can lead to stomach pains and diarrhoea

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22
Q

What is a deficiency of calcium?

A

Can lead to rickets in children and osteoporosis in later life

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23
Q

What is a power couple for calcium?

A

Works really well with vitamin D

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24
Q

What does vitamin C do?

A
  1. Helps with healing wounds
  2. Maintaining healthy skin and blood vessels, bones and cartilage
  3. Protecting cells
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25
What are some sources of vitamin c
1. Citrus fruits 2. Peppers 3. Potatoes 4. Strawberries
26
What can an excess of vitamin c lead to?
Can lead to stomach pains, diarrhoea and flatulence
27
What is a deficiency of vitamin c?
Scurvy
28
What does vitamin B12 do?
1. Makes red blood cells 2. Keeps the nervous system healthy 3. Releases energy from food 4. Uses folate
29
What are some sources of B12?
1. Meat 2. Fish 3. Milk 4. Eggs 5. Cheese 6. Some fortified cereals
30
What can an excess of vitamin B12 lead to?
1. Liver disease 2. Acne 3. Rosacea
31
What can not enough vitamin B12 lead to?
Could lead to vitamin B12 deficiency anaemia
32
What does vitamin B1 do?
Helps the body break down and release energy form food
33
What are some sources of vitamin B1?
1. Peas 2. Nuts 3. Wholegrain breads 4. Liver
34
What can an excess of vitamin b1 lead to?
High blood pressure
35
What can not enough vitamin B1 lead to?
1. Loss of weight and appetite 2. Confusion 3. Muscle weakness 4. Heart problems
36
What does vitamin B3 do?
Helps the body break down and release energy form food
37
What are some sources of vitamin B3 ?
1. Meat 2. Fish 3. Eggs 4. Wheat flour
38
What can an excess of vitamin B3 lead to?
Skin flushes and liver damage
39
What is a deficiency of vitamin B3?
Can lead to pellagra, diarrhoea and dementia
40
What does vitamin k do?
Body needs for blood clotting and to heal wounds
41
What are some sources of vitamin K?
1. Green leafy vegetables e.g spinach and broccoli 2. Vegetable oils 3. Cereal grains 4. Small amounts are found in meat and dairy
42
What can an excess of vitamin K lead to?
1. Aneamia | 2. Jaundice in newborns
43
What can not enough vitamin k lead to?
Bleeding and bruising and in severe cases bleeding to the brain
44
What does vitamin E do?
1. Helps maintain healthy skin and eyes | 2. Strengthen the body’s immune system
45
What are some sources of vitamin E?
1. Plants oils 2. Nuts and seeds 3. Wheatgerm
46
What can an excess of vitamin E lead to?
1. Bleeding 2. Fatigue 3. Muscle weakness
47
What can not enough vitamin E lead to?
1. Nerve and muscle damage 2. Muscle weakness 3. Weakend immune system
48
What does sodium do?
1. Helps with digestion | 2. Helps keep the level of fluids in the body balanced
49
What are some sources of sodium?
1. Ready meals 2. Cheese 3. Meat 4. Savoury snacks
50
What can an excess of sodium lead to?
1. High blood pressure which increases your risk of strokes and heart disease
51
What is a deficiency of not enough sodium?
Can lead to muscle cramps, nausea and vomiting
52
What does iron do?
Important in making red blood cells
53
What are some sources of iron?
1. Red meat 2. Dried fruits 3. Nuts 4. Beans 5. Liver
54
What can an excess of iron lead to?
1. Can cause constipation 2. Stomach pains 3. Feeling sick 4. Being sick
55
What is a deficiency of iron?
Can lead to anaemia
56
What does vitamin A do?
1. Helps with vision in dim light 2. Keeps skin healthy 3. Helps your body’s natural defence against illness and infection
57
What are some sources of vitamin A?
1. Cheese 2. Eggs 3. Oily fish 4. Milk 5. Low fat spreads 6. Liver and liver products
58
What can an excess of vitamin a lead to?
Can lead to affects in your bones
59
What is a deficiency of vitamin A?
Can lead to problems with the liver, blindness and dying corneas
60
What does vitamin B2 do?
1. Keeps skin healthy 2. Keeps the nervous system healthy 3. Keeps the eyes healthy 4. Helps the body release energy from food
61
What are some sources of vitamin B2?
1. Milk 2. Eggs 3. Fortified cereals 4. Mushrooms 5. plain yogurt
62
What can an excess of vitamin B2 lead to?
There is no evidence
63
What can not enough vitamin B2 lead to?
Can leas to skin disorders, hair loss and swollen and cracked lips
64
What does folic acid do?
1. Helps the body form red blood cells | 2. Reduces the risk of birth defects called neural tube effects, such as spine bifida in unborn babies
65
What are some sources of folic acid?
1. Broccoli 2. Peas 3. Leafy green vegetables 4. Liver 5. Brussel sprouts
66
What can an excess of folic acid lead to?
1. Can damage the nervous system | 2. Cause symptoms of B12 deficiency
67
What can not enough folic acid lead to?
Lack of folic acid = folate deficiency anaemia
68
What does vitamin D do?
Keeps bones, teeth and muscles healthy
69
What are some sources of vitamin D?
1. Oily fish 2. Dairy products 3. Red meat 4. Fortified foods
70
What can an excess of vitamin D leas to?
Can cause back-pain, kidney problems, can damage the heart
71
What can not enough vitamin D lead to?
Rickets and bone pain
72
What is the power couple for vitamin D?
Works really well with calcium
73
What does fluoride do?
Helps prevent tooth decay
74
What are the sources of fluoride?
1. Water | 2. Toothpaste
75
What can an excess of fluoride lead to?
Can leas to a bone disease called skeletal fluorsis
76
What can not enough fluoride lead to?
Tooth and bone weakness
77
What does iodine do?
Helps make thyroid hormones
78
What are some sources of iodine?
1. Sea fish | 2. Shellfish
79
What can an excess of iodine lead to?
Change the way your thyroid glands work = weight gain
80
What is a deficiency of iodine?
Enlargement of the thyroid, make you feel cold, hypothyroidism
81
What does phosphorous do?
1. Builds strong bones and teeth | 2. Helps release energy from food
82
What are some sources of phosphorous?
1. Red meat 2. Fish 3. Dairy foods 4. Oats
83
What can an excess of phosphorous lead to?
Short time = stomach pain, diarrhoea | Long time = reduce the amount of calcium in the body = bones fracture
84
What can not enough phosphorus lead to?
Loss of appetite, anxiety, bone pain, muscle weakness
85
What is the chemical name for vitamin B3
Niacin
86
What is the chemical name for vitamin B1?
Thiamin
87
What is the chemical name for vitamin B2?
Riboflavin

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