Micronutrients Flashcards
Vitamins and Minerals (16 cards)
What vitamin can the body make?
D
Active enzymes
proteins which speed up your bological reactions
Vitamins( food sources)
A= carrots, sweet potato
B12= salmon, eggs
C= citrus fruit, capsicum
D= mushrooms, swiss cheese
E= raw spinach, avocado
Fat Soluble
A,D,E,K- needed to maintain good health
stored over a period of time this can be damaging to health if in high levels.
Water Soluble
B and C- not stored in the body and must be replaced each day
Minerals
-essential for health and growth (iron, calcium, magnesium and potassium)
- inorganic substance orignate rocks and ores absorbed by soil
- plants grown in mineral rich soil or by eating animals that have fed on these plants.
Interrelationships
when one nutrient depends on another to be absorbed by the body or to carry out a particular task
Postive
folate and vitamin B12 work together so a deficiency of one means the other cannot work properly
eg. vitamin c and zinc
vitamin c and iron
Negative
Fibre may decrease the absorption of calcium. Caffeine can also reduce your body’s ability to absorb calcium.
eg. iron and calcium
calcium and zinc
Functions of sodium
cruical for maintaining your body’s fluid balance and enabling nerves and muscles to function.
Food sources of sodium
bread, butter, margarine, added as slat in many foods (tomato puree, potato crisps, sauces, bacon).
Deficiency
low blood pressure
muscle cramps
dizziness
headaches
Excess
high blood pressure
loss of potassium leading to fluid retenion
Functions of potassium
fluid balance, controls nerve impulses, counteracting the adverse effects of excess NA on blood pressure
Food sources potassium
nuts, dried fruits, potatoes, spinach, bananas, salmon, avocados
