Micronutrients Flashcards by Nell Thompson

What are fat soluble vitamins

Vitamins disloved in fat
Stored in liver and fatty tissue
Typically from animal products

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What are water soluble vitamins

Vitamins disloved in water
Not stored in body so needed everyday

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What is vitamin A also known as

Retinol

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What is the function of vitamin A

Healthy immune system

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What foods are good sources of vitamin A

Dairy, egg yolk, oily fish
Vegetables - spinach, carrots, sweet potato
Fruits - mango, papaya, tomatoes, pepper

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What deficiency is related to vitamin A

Night blindness

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Which group should avoid foods high in vitamin A

Pregnant women (can cause birth defects)

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What is an antioxidant?

Protects the body from free radicals (cancer causing chemicals)

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What are free radicals?

Chemicals which cause harm to the body

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What is the function of vitamin E?

Strengthen the immune system
Acts as antioxidant

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What foods are food sources of vitamin E

Plant oils eg. Soya, olive, corn
Pepers.

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What happens if you have excess vitamin E

Headaches, nausea

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What is the function of vitamin K

Reduces blood clotting

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What foods are good sources of vitamin K

Green leafy vegetables

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Which vitamins are fat soluble?

Vitamins A,D,E and K

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Which vitamins are water soluble

Vitamins B and vitamins C

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What is the function of vitamin D?

Formation of strong bones and teeth

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What are good sources of vitamin D

Oily fish, eggs, liver, fortified foods

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What is the main source of vitamin D

Sunlight

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What illnesses are a result of low vitamin D intake

Rickets

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What is a fortified food?

A food with added nutrients eg.margarine

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What groups are recomended to take daily vitamins

Pregnant and breast feeding women

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What is vitamin B1 also known as?

Thiamin

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What is vitamin B1 (thiamin) needed for?

Releasing energy from carbohydrates

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What foods are a good source of B1(thiamin)

Yeast extract (marmite)

What muscle wasting disease is linked to a diet low in B1 (thiamin)

Beri beri

What is vitamin B2 also known as?

Riboflavin

What is vitamin B2 function

Release energy from food

What foods are high in B2( riboflavin)

Yeast extract

What are the symptoms of a B2 (riboflavin) deficiency?

Swollen tounge, dry skin, sores in corners of mouth

What is vitamin B3 also known as?

Niacin

What is the function of vitamin B3?

Releases energy from food Support nervous system

What foods are good sources of B3?

Red meat, marmite

What deficiency can occur of B3 intake is too low?

Pellagra(diarrhoea, rough, scaly and sore skin)

What is the function of vitamin b5?

Release energy from fat and carbohydrates

What foods are good sources of B5?

Fortified cereals, organ meat

What is the function of vitamin B6?

Nerve function, brain development, helps body use proteins from haemoglobin

What foods are good sources of B6

Fish, beed liver

What is the function of B7

Metabolism of fat and proteins

What foods are good sources of B7

Kidney, liver, egg yolk, dried fruit, avocado, fish, nuts

What is vitamin B9 also known as?

Folate

What is the function of vitamin B9( folate)?

Release energy from protein

What flods are good sources of B9 (folate)?

Green leafy vegetables, penuts

What is the function of vitamin B12

Making red blood cells

What foods are good sources of B12

Shellfish , fish ,red meat

What deficiency is related to lack of B12

Pernicious anemia

What is vitamin C also known as

Ascorbic acid

What are the functions of vitamin C

Helps body absorb iron Maintenance of healthy skin, bones and blood vessels

What foods are a good source of vitamin C

Fruits (especially citrus)

What deficiency is linked to vitamin C

Scurvy

What happens to excess vitamin C

Flushed out in urine

What vitamins can be lost during cooking

B vitamins and vitamin C

What is the function of calcium

Form, strengthen and maintain bones and teeth

What foods are good sources of calcium

Dairy foods, dark green leafy vegetables, wholegrains, fieh with edible bones(sardines,anchovies )

What deficiency is linked to calcium

Rickets in children amd Osteomalacia in adults or osteoporosis

What is rickets

Softening of bones, knees can bow under weight of torso

What is osteomalacia

Softening of bones in adults

What is Osteoporosis

Bone marrow becomes less dense so bones are more brittle

What is the function of iron

Helps make haemoglobin

What are good sources of animal iron

Red meat

What foods are good sources of non animal irom

Wholegrains, leafy veg, beans

What deficiency is linked to low iron

Iron deficiency anemia (tired, weak, pale)

Which groups are more at risk of iron deficiency anemia

Teenage girls, pregnant women

What are the symptoms of excess iron intake

Vomitting, constipation, nausea

What is the function of potassium

Balances body fluids, lowers blood pressure , keeps heart muscules healthy

What are good sources of potassium

Bannana, fruit and veg, nuts, seeds, fish

What are the symptoms of excess potassium

Diarrhoea

What is the function of phosphorus?

Builds strong bones and teeth

What foods are good sources of phosphorus?

Red meat, dairy, fish, oats

What are the symptoms of excess phosphorus

Muscle convulsions, stomach pain

What is the function of magnesium

Bone development, supports nervous system

What foods are a good source of magnesium

Meat and fish, dairy, wholegrains

What is the function of sodium

Controls,body fluids, helps energy metabolism

What foods are good sources of sodium

Salt processed foods, stock cubes

What are symptoms of sodium deficiency

Muscule cramps

What issues are linked to excess sodium

High blood pressure, damage to kidneys and heart

What is the function of iodine

Helps make thyroid hormone

What foods are good sources of iodine?

Seafood, dairy, plant foods

What problems are linked to iodine deficiency

Body canot make enough thyroid hormone

What is the function of zinc

Helps immune system, helps wounds heal, keeps skin healthy

What foods are good sources of zinc

Wheat , eggs, dairy

What is the function of fluoride

Helps harden tooth enamel and prevent decat

What percentage of body is water

50-75%

What is the function of water?

Transport nutrients in blood Thin out blood Keeps body hydrated

What issues are associated with low water intake

Dehydration (thirstness, dry and sticky mouth, feeling tired, headache)

What term describes over hydration

Hyponatremia

What is anaemia

When the body lacks enough healthy red blood cells

What is collagen

Protein connective tissue which holds cells together

What is dehydration

When the body looses more water than it gets in

What is haemoglobin

Part of blood that contains iron, carries oxogen and makes blood red

What us hypercalcemia

Too much calcium in blood

Micronutrients Flashcards

(91 cards)