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micronutrients Flashcards

(61 cards)

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1
Q

what are vitamins?

A
  • nutrients required in small amounts
  • for variety of processes
  • most can’t be made by body so in diet
  • fat-soluble
  • water-soluble
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2
Q

what are the fat-soluble vitamins?

A
  • stored in body
  • A,D,E,K
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3
Q

what are the water-soluble vitamins?

A
  • can’t be stored in body
  • required daily
  • B,C
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4
Q

what is vitamin A needed for?

A
  • fat-soluble
  • normal iron metabolism
  • normal skin and vision mainenance
  • normal function of immune system
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5
Q

what and where are two forms of vitamin A obtained?

A
  • readymade as retinol from animal sources
  • beta carotene from plant sources
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6
Q

what is vitamin A concentration expressed as?

A
  • retinol equivalents (RE)
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7
Q

what does the body do to some carotenoids?

A
  • convert to retinol
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8
Q

where is vitamin A found?

A
  • pre-formed in liver
  • whole milk
  • produced from beta-carotene provided by dark, leafy veg, carrots and orange coloured fruit
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9
Q

what does UK law state about fortification?

A
  • margarine must be fortified with vitamin A and D
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10
Q

what are the consequences of vitamin A deficiency?

A
  • night blindness
  • eye ulceration causing blindness
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11
Q

what are the consequences of large intakes of vitamin A?

A
  • toxic
  • liver and bone damage
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12
Q

what are pregnant women advised about vitamin A?

A
  • don’t eat liver/pate
  • high levels retinol may be present
  • excess leads to birth defects
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13
Q

what is vitamin D needed for?

A
  • fat-soluble
  • absorption and use of calcium/phosphorous
  • blood calcium levels
  • normal bones,teeth,muscle function maintenance
  • normal function of immune system
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14
Q

what are the two forms of vitamin D?

how is it obtained?

how much required?

A
  • D2 and D3
  • action of sunlight
  • small amounts measured in micrograms
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15
Q

what are two sources of vitamin D?

A
  • oily fish
  • meat
  • eggs
  • fortified cereals and spreads
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16
Q

how is vitamin D obtained?

A
  • synthesis in skin following sunlight
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17
Q

what are the consequences of vitamin D?

A
  • rickets in children
  • osteomalacia in adults
  • increased falls in elderly
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18
Q

what is vitamin E needed for?

A
  • fat-soluble
  • antioxidant
  • protect cells against oxidative damage
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19
Q

what are sources of vitamin E?

why is it naturally present in them?

A
  • large amount of polyunsaturated fats: plant oils, nuts, seeds
  • prevents oxidation
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20
Q

what is vitamin K needed for?

A
  • fat-soluble
  • blood clotting
  • normal bone maintenance
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21
Q

what are sources of vitamin K?

where is it naturally produced in the body?

A
  • green leafy veg
  • meat
  • dairy products
  • eggs
  • produced in gut by bacteria
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22
Q

what do they do to new-borns with vitamin K?

A
  • injection
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23
Q

what is Thiamin (B1) needed for?

A
  • water-soluble
  • energy release from carbs
  • normal function of nervous sytem and heart
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24
Q

what are the sources of Thiamin (B1)?

A
  • whole grains
  • nuts
  • meat
  • milk
  • veg
  • fortified cereal
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25
what are the consequences of thaimin deficiency?
* nervous sytem disease:beriberi
26
what is Riboflavin (B2) needed for?
* water-soluble * energy release of protein/carbs/fats * norml function of nervous system * skin maintenance * healthy rbc
27
whar are sources of Riboflavin (B2)?
* milk * eggs * rice * fortified cereals * liver * green veg
28
what is Niacin (B3) needed for?
* water-soluble * energy release from food * normla function of nervous sytem * psychological function * skin maintenance
29
what are sources of Niacin (B3)?
* meat * eggs * dairy products * yeast
30
what are the consequences of Niacin deficiency?
* sun-sensitive skin (pellagra) * rare for UK and western countries
31
what is vitamin B6 needed for?
* cysteine synthesis * energy-yielding metabolism * nervous system and hormonal function * psychological
32
what other vitamins does vitamin B6 work with to maintaon normal blood homocysteine levels?
* folate * vitamin B12
33
who is at risk of vitamin B6 deficiency?
* prolonged administration of certain drugs
34
what other vitamin does B6 work with to maintain normal blood homocysteine levels?
* folate * vitamin B12
35
what are sources of B6?
* milk * eggs * whole grains
36
what is vitamin B12 needed for?
* normal function of immune system * nervous system * formation of rbc
37
what are sources of vitamin B12?
* meat * fishmilk * cheese * eggs
38
who is at risk of vitamin B12 deficiency and what are the consequences?
* strict vegans * peripheral nerve damage develops
39
what is folate needed for?
* normal rbc * normal cell division * normal psychological function
40
what are sources of folate?
* green leafy veg * oranges * bananas
41
who is most at risk of low folate levels?
* teen girls * elderly
42
what are the consequences of folate deficiency?
* neural tube defects in new borns * immature rbc cause megaloblastic anaemia
43
how is folic acid linked to folate?
* synthetic form used in supplements * food fortification
44
what is vitamin C needed for?
* immune system * strong teeth and bones * skin * absorption of iron
45
what are sources of vitamin C?
* citrus fruits * green veg * tomatoes
46
what are the consequences of vitmain C deficiency?
* bleeding gums * fatigue * aching joints and muscles
47
what are minerals?
* inorganic substances * small different amounts for each * trace elements = small amount
48
what mineral does the body contain the most of? what is it needed for?
* calcium * strong bones and teeth * normal blood clotting * nervous system function
49
what are sources of calcium?
* dairy * green leafy veg * fortified bread
50
how much calcium does skeleton contain?
* 99%
51
what regulates calcium level in the blood?
* vitamin D
52
what are the consequences of low calcium intake? who is most likely at risk?
* withdrawn from bones * low bone density * teen girls
53
what does low vitamin D AND calcium cause?
* osteoporosis
54
what is phosphorous needed for?
* strong bones and teeth * energy production * cell membrane function
55
what are sources of phosphorous?
* red meats * fish * dairy
56
what is iron needed for?
* formation of haemoghlobin * oxygen transportation * energy production
57
what are sources of iron?
* meat * eggs * fish
58
what is the source of haem iron?
* animal sources
59
what is the source of non-haem iron? how is it absorbed?
* plant sources * vitamin C helps absorbtion when eaten at the same time
60
what amounts of iron is required?
* teen girls and pregnant women need more than men * 1/2 teen girls in uk low intake
61
what are the consequences of low iron?
* anaemia

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