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Nutrition - micronutrients Flashcards

(103 cards)

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1
Q

What are fat soluble vitamins?

A

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

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2
Q

What are water soluble vitamins

A

Not stored in the body so needed everyday
Easily destroyed by heat and air
Excess eliminated in urine
Vitamins dissolved in water

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3
Q

What is vitamin A also known as?

A

Retinol

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4
Q

What is the function of vitamin A?

A

Healthy immune system
Helps with night vision
Keeps mucous membranes moist

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5
Q

What foods are good sources of vitamin A?

A

Dairy products
Egg yolk
Oily fish
Liver
Vegetables - spinach, carrots, sweet potato
Fruit - mango, papaya, apricots, tomatoes, peppers

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6
Q

What deficiency is linked to vitamin A?

A

Night blindness

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7
Q

Which group of people should avoid foods high in vitamin A?

A

Pregnant women (it can cause birth defects in unborn children)

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8
Q

What is an antioxidant?

A

Protects the body from free radicals (cancer causing chemicals)

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9
Q

What are free radicals?

A

Chemicals which cause harm to the body e.g. cancer

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10
Q

What is the function of vitamin E?

A

Strengthens immune system

Helps maintain skin, eyes, hair and nails

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11
Q

What foods are good sources of vitamin E?

A 
Plant oils e.g. soya, corn, olive
Nuts
Seeds
Milk
Egg yolk
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12
Q

What happens if you have excess vitamin E?

A

Headaches

Nausea

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13
Q

What is the function of vitamin K?

A

Blood clotting

Bone health

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14
Q

What foods are good sources of vitamin K?

A 
Green leafy vegetables
Cauliflower
Liver
Bacon
Cereals
Vegetable oils
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15
Q

Which vitamins are fat soluble?

A

Vitamins A, D, E and K

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16
Q

Which vitamins are water soluble?

A

B vitamins and vitamin C

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17
Q

What is the function of vitamin D?

A

Formation of strong bones and teeth

Helps absorption of calcium

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18
Q

What foods are good sources of vitamin D?

A

Oily fish
Eggs
Liver
Fortified foods

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19
Q

What is the main source of vitamin D?

A

Sunlight

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20
Q

What two illnesses are a result of low vitamin D intake?

A

Rickets

Osteomalacia

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21
Q

What is a fortified food?

A

Food with added nutrients e.g. margarine

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22
Q

What groups of people are recommended to take a daily vitamin D supplement?

A 
Pregnant and breastfeeding women
Children under 4
Adults over 65
People with limited sun exposure
People with darker skin tones
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23
Q

What is vitamin B1 also known as?

A

Thiamin

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24
Q

What is vitamin B1 (thiamin) needed for?

A

Releasing energy from carbohydrates
Healthy nervous system
Childhood growth

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25
What foods are good sources of vitamin B1 (thiamin)?
``` Yeast extract (marmite) Red meat Liver Wholegrain cereals Dairy products Eggs Seeds, nuts and beans ```
26
What muscle wasting disease is linked to a diet low in vitamin B1 (thiamin)
Beri beri
27
What is vitamin B2 also known as?
Riboflavin
28
What is vitamin B2's function?
Release energy from food Helps growth in children Healthy skin, eyes and nervous system
29
What foods are high in vitamin B2 (riboflavin)?
``` Yeast extract (marmite) Red meat Dairy products Eggs Rice Mushrooms ```
30
What are the symptoms of vitamin B2 (riboflavin) deficiency?
Swollen tongue Dry skin Sores in the corner of mouth
31
What is vitamin B3 also known as?
Niacin
32
What is the function of vitamin B3 (niacin)?
Releases energy from food Keeps skin and nervous system healthy Helps lower fat levels in blood
33
What foods are good sources of vitamin B3 (niacin)?
``` Yeast extract (marmite) Red meat, liver Wholegrain cereals Dairy products Eggs Nuts, seeds and beans ```
34
What deficiency disease can occur if vitamin B3 (niacin) intake it too low?
Pellagra (diarrhoea, rough, scaly and sore skin, confusion and memory loss)
35
What is the function of vitamin B5?
Release energy from fat and carbohydrates
36
What foods are good sources of vitamin B5?
``` Yeast extract (marmite) Beef, liver, kidney and chicken Wholegrains Potatoes Brocolli Tomatoes Eggs ```
37
What is the function of vitamin B6?
Nerve function Brain development Helps body use protein Helps form haemoglobin
38
What foods are good sources of vitamin B5?
``` Yeast extract (marmite) Red meat, liver, kidney, chicken and pork Eggs Soya beans Wholegrains Peanuts and walnuts ```
39
What is the function of vitamin B7?
Metabolism of fat and protein | Strengthening hair and nails
40
What foods are good sources of vitamin B7?
``` Kidney, liver Egg yolk Dried fruit Raspberries Avocado Cauliflower Fish Peanuts Soya beans Milk ```
41
What is vitamin B9 also known as?
Folate
42
What is the function of vitamin B9 (folate)?
Release energy from protein Works with vitamin B12 to form health red blood cells Reduce formation of spina bifida in unborn babies
43
What foods are good sources of vitamin B9 (folate)?
``` Yeast extract (marmite) Green leafy vegetables Potatoes Beans, nuts and seeds Wholegrains ```
44
What are the consequences of vitamin B9 (folate) deficiency?
``` Megaloblastic anaemia (enlarged red blood cells) Spina bifida in unborn babies ```
45
What is the function of vitamin B12?
Making red blood cells Supporting nervous system Releasing energy from foods Processing vitamin B9 (folate)
46
What foods are good sources of vitamin B12?
Yeast extract (marmite) Liver, meat and fish Dairy foods Eggs
47
What deficiencies are linked to vitamin B12?
Pernicious anaemia (vitamin B12 anaemia) Fatigue Depression
48
What is vitamin C also known as?
Ascorbic acid
49
What are the function of vitamin C?
Helps body absorb iron Collage formation Supports immune system (resist infection and heal wounds)
50
What foods are good sources of vitamin C?
Fruits (especially citrus) Dark green vegetables Potatoes
51
What deficiencies are linked to vitamin C?
Scurvy | Iron deficient anaemia
52
What happens to excess vitamin C?
Flushed out in urine
53
What vitamins can be lost during cooking?
B vitamins and vitamin C
54
What is the function of calcium?
Form, strengthen and maintain bones and teeth | Blood clotting
55
What foods are good sources of calcium?
Dairy foods Dark green vegetables Wholegrains Fish with edible bones (sardines, pilchards, anchovies)
56
What deficiencies are linked to calcium?
Rickets in children Osteomalacia in adults Osteoporosis
57
What is rickets?
Softening of the bones, knees can bow under the weight of the torso
58
What is osteomalacia?
Softening of the bones in adults
59
What is osteoporosis?
Bone marrow becomes less dense so bones become brittle
60
What is the function of iron?
Helps make haemoglobin
61
What food are good sources of haem iron?
Red meat | Offal
62
What foods are good sources of non-haem iron?
``` Wholegrains Green leafy vegetables Beans, nuts Dried fruit Cocoa ```
63
What deficiencies are linked to anaemia?
Iron deficiency anaemia (tired, weak, lethergic, pale)
64
Which groups of people are more at risk of iron deficiency anaemia?
Teenage girls Pregnant women Breastfeeding women
65
What are the symptoms of excess iron intake?
Constipation Nausea Vomiting Stomach pain
66
What is the function of potassium?
``` Balances body fluids Lowers blood pressure Keeps heart muscles healthy Improves bone health Prevents muscle cramps ```
67
What foods are good sources of potassium?
``` Bananas Fruit and vegetables Pulses, nuts and seeds Fish, shellfish Meat and poultry Coffee ```
68
What are the symptoms of excess potassium?
Diarrhoea | Heart failure
69
What is the function of phosphorous?
Builds strong bones and teeth Works with calcium Energy release
70
What foods are good sources of phosphorous?
``` Red meat Dairy Fish Poultry Bread Brown rice Oats ```
71
What are the symptoms of excess phosphorous?
Muscle convulsions Diarrhoea Stomach pain
72
What is the function of magnesium?
Bone development Supports nervous system Energy release
73
What foods are a good source of magnesium?
``` Meat and fish Dairy foods Wholegrains Nuts and seeds Green leafy vegetables ```
74
What is the function of sodium?
Controls body fluids Helps energy metabolism Controls nerves and muscles
75
What foods are good sources of sodium?
Salt Processed foods Yeast extract (marmite) Stock cubes
76
What is the symptoms of sodium deficiency?
Muscle cramps
77
What issues are liked to excess sodium?
High blood pressure Damage to heart and kidneys Strokes
78
What two elements create salt?
Sodium and chlorine
79
What is salt also known as?
Sodium chloride
80
How many times do you multiply sodium content to get the salt content?
2.5
81
How many grams of salt are people over the age of 11 recommended to stay below?
6g
82
Give two examples of micronutrients that complement each other (work together)
Vitamin C and iron Vitamin D and calcium Vitamin B9 and vitamin B12
83
What are trace elements?
Minerals needed is very small amounts
84
What is the function of iodine?
Helps make thyroid hormone
85
What foods are good sources of iodine?
Seafood Seaweed Dairy products Plants foods
86
What problems are linked to iodine deficiency?
Body cannot make enough thyroid hormone Enlargement of the thyroid If pregnant can affect babies brain development
87
What is the function of zinc?
Helps immune system Helps wound to heal and blood to clot Keeps skin healthy
88
What foods are good sources of zinc?
``` Meat Dairy foods Eggs Shellfish Pulses Wholegrains Breakfast cereals ```
89
What is the function of fluoride?
Helps harden tooth enamel and prevents tooth decay
90
What foods are good sources of fluoride?
Tea Seafish Vegetables
91
What is the function of selenium?
Controls thyroid hormone metabolism Supports immune system Antioxidant Prevents heart disease
92
What foods are good sources of selenium?
``` Red meat Fish Cereals Brazil nuts Eggs ```
93
What percentage of the body is water?
50-75%
94
What is the function of water?
Transporting nutrients in blood Removing waste products in urine and faeces Aids digestion and prevents constipation Acts as a lubricant and shock absorber in joints
95
What issues are associated with low water intake?
Dehydration (thistiness, dry and sticky mouth, feeling tired, losing concentration, dizziness and headaches) Kidney stones Urine infections
96
What is the term describes over hydration?
Hyponatremia
97
What is adipose tissue?
Cells that store energy in the form of fat
98
What is anaemia?
Condition where the body lacks enough healthy red blood cells
99
What is collagen?
Protein connective tissue which holds cells together
100
What is dehydration?
When the body loses more fluid that it takes in
101
What is haemoglobin?
Part of the blood that contains iron, caries oxygen and makes blood red
102
What is hypercalcaemia?
Too much calcium in the blood
103
What is metabolism?
All the chemical processes in the body especially those used for energy and growth

Food Preparation and Nutrition (17 decks)

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