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Food and Nutrition > Vitamins & Minerals > Flashcards

Vitamins & Minerals Flashcards

(63 cards)

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1
Q

Vitamins

A

What the body needs and is present in small amounts in plant and animal food

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2
Q

Examples of disease related to vitamin deficiency

A
  • Rickets
  • Scurvy
  • Pellagra
  • Beriberi
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3
Q

Vitamer

A

Some of the vitamins have more than one active chemical structure capable of meeting a nutritional requirement

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4
Q

Pro-vitamin

A

Is a substance that may be converted within the body to a vitamin

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5
Q

Examples of fat soluble vitamins

A

Vitamin A, D, E and K

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6
Q

Examples of water soluble vitamins

A
  • Vitamin B
  • Vitamin C
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7
Q

Examples of B vitamins (8)

A
  • Thiamin
  • Riboflavin
  • Niacin
  • Biotin
  • Pantothenic acid
  • Vitamin B6
  • Folate
  • Vitamin B12
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8
Q

Vitamin A primary functions

A
  • Vision
  • Protect cells from damage
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9
Q

RNI for vitamin A

A

700 µg RAE/day

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10
Q

Vitamin A sources

A
  • Chicken liver
  • Whole milk
  • Medium sweet potatoes
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11
Q

Vitamin D functions

A
  • Calcium absorption
  • Immune function
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12
Q

RNI for vitamin D

A

10 µg/day

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13
Q

Vitamin D sources

A
  • Oily fish
  • Eggs
  • Milk
  • Fortified cereals/spreads
  • Sun exposure
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14
Q

What does Vitamin D production depends on

A
  • Time spent in the sun
  • Location = near to equator
  • Race = melanin pigment
  • Supplements
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15
Q

Vitamin E functions

A

Protect cells from damage

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16
Q

RNI for vitamin E

A

4 mg/day

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17
Q

Vitamin E sources

A
  • Almonds
  • Olive oil
  • Sunflower seeds
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18
Q

Vitamin K functions

A

Required for blood clotting and bone formation

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19
Q

Vitamin K sources

A
  • Spinach
  • Kale
  • Broccoli
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20
Q

Vitamin B primary functions

A
  • Hormone production
  • Brain development
  • Energy metabolism
  • Production of red blood cells
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21
Q

Types of Vitamin B

A

B1, B2, B3, B5, B6, Biotin, Folic acid and B12

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22
Q

Vitamin C functions

A

Iron absorption and protect cells from damage

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23
Q

Vitamin C sources

A
  • Oranges
  • Red pepper
  • Medium potatoes
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24
Q

What are the susceptible groups for deficiencies (4)

A
  • Vegetarians and vegans
  • Pregnancy
  • Elderly
  • Fruit and vegetables
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25
Examples of macro-minerals (5)
- Calcium - Phosphorus - Magnesium - Sodium - Potassium
26
Examples of micro-minerals (8)
- Copper - Chromium - Manganese - Molybdenum - Selenium - Iodine - Iron - Zinc
27
Calcium
Essential for bone development
28
RNI for calcium
700 mg
29
Sources of calcium
- Milk and dairy - Small fish - Fortified white flours
30
Functions of calcium in the body (5)
- Structural - Muscle contraction - Nerve impulse transmission - Blood clotting - Iron transport
31
RNI for Potassium
350 mg/day
32
Potassium sources
- Meats - Milk - Fruit - Vegetables
33
Consequences of potassium deficiency
- Muscular weakness - Mental confusion - Hypertension
34
Phosphorus function
Major component of cell membranes and is also essential for bone health
35
Phosphorus sources
- Milk and dairy - Cereals - Meat products
36
Magnesium function
Nerve impulses and immune function
37
Magnesium sources
- Nuts - Dark green vegetables - Chocolate
38
Consequences of magnesium deficiency
- Muscular weakness - Hallucinations
39
Zinc function
Wound healing and immune function
40
RNI for Zinc
9.5 mg/day
41
Zinc sources
- Meat - Eggs - Cereals - Dairy
42
Consequences of zinc deficiency
- Brittle hair and nails - Stunted growth - Impaired immune function
43
RNI of copper
1.2 mg
44
Copper sources
- Nuts - Dried fuit - Meat
45
Consequences of copper deficiency
- Fatigue - Weakness
46
RNI for iodine
140 µg 
47
Iodine sources
- Iodised salt - Seafood - Bread - Dairy
48
RNI for Selenium
75 µg/day
49
Selenium sources
- Seafood - Meat - Nuts - Grains
50
Consequences of selenium deficiency
Predisposed to heart disease
51
Iron function
Essential to oxygen and electron transport in the body
52
RNI for iron
53
Iron sources
- Meat - Plant foods
54
Haem iron
- Well absorbed - Meat products - Hemoglobin
55
Non-haem iron
- Less well absorbed - Iron deficiency - Plant foods
56
What enhances the bioavailability of iron
Vitamin C
57
What factors inhibits the bioavailability of iron
- Calcium - Phytates - Polyphenols: Tannins, gallic acid 
58
Iron deficiency anaemia
- Reduction in hemoglobin production - Pale skin - Fatigue - Women most at risk
59
Fortification
Involves the addition of nutrients to foods irrespective of whether the nutrients were originally present in the food
60
Folic acid fortification
There are some subgroups of the population that need 400 µg to prevent NTD
61
What foods should be fortified
- Flour - Cereals - Grains
62
Ethical considerations to fortification
- Personal autonomy - Individual should retain control - Social responsibility and justice - Beneficence and non-maleficence
63
Upper limits and masking B12
Upper limit for folic acid = 1mg/day for adults

Food and Nutrition (10 decks)

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