vitamins and minerals

Question 1

what do minerals do

Answer 1

. form of bones and
teeth
. makeup body fluids and
tissues
. involved in normal nerve
function

Question 2

what do vitamins do?

Answer 2

.regulate body processes
. Act as antioxidants and enzyme co factors
. Required for healthy skin, bones,
mucous membranes etc.

Question 3

what can too much mineral do ?

Answer 3

. too much sodium causes high blood pressure and too much fluoride causes skeletal fluorosis

Question 3

what can too little mineral do ?

Answer 3

. iron deficiency can cause anemia, reduction of RBS

Question 4

what does micromineral calcium do?

Answer 4

. forms bone and teeth
. help with nerve impulses in synapse ca+
(Absorption requires vitamin D)
.

Question 5

what can too much calcium do?

Answer 5

. it can decrease zinc, phosphorus, magnesium, and iron content

Question 6

what can too little cause, what are the sources of calcium

Answer 6

. osteoporosis
. dairy, broccoli , tofu
. you need 700 mg a day

Question 7

what are the two forms of the micromineral iron

Answer 7

. haem- meat, fish, poultry
. non-haem- nuts, chocolate, raisons

Question 8

what does iron do? 3m

Answer 8

. makes up haemoglobin n and myoglobin
. energy metabolism
. maintains immune system

Question 9

what can iron deficiency cause?

Answer 9

. anemia
. caused by too little red blood cells or haemoglobin

Question 10

what are the affects of iron deficiency? 3m

Answer 10

. increases rate of infections
. reduced cognitive ability
. infant mortality for pregnant woman

Question 11

how much should men and women consume daily

Answer 11

9mg men
15 women

Question 12

what is the function of sodium?

Answer 12

. Formation of bone
nerve transmission
. helps electrolyte balance
. Muscle contraction/relaxation

Question 13

where and how much sodium do need

Answer 13

. 2.4 grams, table salt and seafoods

Question 14

what can too much sodium do?

Answer 14

. high blood pressure/CVD
. bloating
. kidney stones

Question 15

how much potassium do you need and where can you find it?

Answer 15

. only 2mg
. bananas, avocado, oranges

Question 16

what does potassium do?

Answer 16

. controls blood pressure
. helps nerves and muscles function

Question 17

requirements and sources of magnesium.

Answer 17

. * Men 300mg
* Women 270mg
. * Nuts
* Seafood
* Dark green vegetables

Question 18

what does mg do?

Answer 18

. acts as enzyme co factor during metabolism

Question 19

what are the characteristics of fat soluble vitamins ?

Answer 19

. Fat-soluble vitamins do not dissolve in water, but dissolve in lipids in foods
and in body.
. stored in liver and are not excreted.

Question 20

name the fat soluble vitamins.

Answer 20

. vitamin A, D,K,E

Question 21

NAME TWO FORMS OF VITAMIN a

Answer 21

. Animal – pre-formed Vitamin A
. Plant – β-carotene

Question 22

sauces and requirements of vitamin A

Answer 22

. Apricot, carrot sweet potato
. 700 ug

Question 23

what can deficiency and toxify cause?

Answer 23

. night blindness
. tetrogenic pregnancies

Question 24

vitamin D source and functions

Answer 24

. sunlight and sardines 10ug a day . helps calcium absorption . cancer prevention and immunity

Question 25

what too little vitamin D can cause?

Answer 25

. rickets in children and Osteomalacia in adults

Question 26

what can too much vitamin d cause

Answer 26

. hypercalcemia and skin cancer

Question 27

vitamin E sources and functions

Answer 27

. nuts, seeds, oils . antioxidant by neutralising free radicals and protecting cells from damage

Question 28

what can too much vitamin E cause

Answer 28

. it can hinder vitamin A apsorbtion

Question 29

sources and functions of vitamin K

Answer 29

. dark green vegetables . blood clotting . maintains bones mass thus reducing osteoporosis

Question 30

describe water soluble vitamins

Answer 30

. they're not stored and are excreted when in excess . sensitive to heat

Question 31

what do B vitamins do?

Answer 31

. energy metabolism . healthy nerves, skin and eyes

Question 32

what is the thiamine deficiency?

Answer 32

beriberi

Question 33

what is the niacin deficiency?

Answer 33

pellagra

Question 34

what is b12 deficiency

Answer 34

Megaloblastic anaemia

Question 35

where can you find b12?

Answer 35

. animals products and fortified flour and foods, yeasts in marmite

Question 36

folic acid recommendations

Answer 36

. 400ug for expecting mothers . prevents NTD