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Food and Nutrition > Vitamins & Minerals > Flashcards

Vitamins & Minerals Flashcards

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
Q

Examples of macro-minerals (5)

A
  • Calcium
  • Phosphorus
  • Magnesium
  • Sodium
  • Potassium
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26
Q

Examples of micro-minerals (8)

A
  • Copper
  • Chromium
  • Manganese
  • Molybdenum
  • Selenium
  • Iodine
  • Iron
  • Zinc
27
Q

Calcium

A

Essential for bone development

28
Q

RNI for calcium

A

700 mg

29
Q

Sources of calcium

A
  • Milk and dairy
  • Small fish
  • Fortified white flours
30
Q

Functions of calcium in the body (5)

A
  • Structural
  • Muscle contraction
  • Nerve impulse transmission
  • Blood clotting
  • Iron transport
31
Q

RNI for Potassium

A

350 mg/day

32
Q

Potassium sources

A
  • Meats
  • Milk
  • Fruit
  • Vegetables
33
Q

Consequences of potassium deficiency

A
  • Muscular weakness
  • Mental confusion
  • Hypertension
34
Q

Phosphorus function

A

Major component of cell membranes and is also essential for bone health

35
Q

Phosphorus sources

A
  • Milk and dairy
  • Cereals
  • Meat products
36
Q

Magnesium function

A

Nerve impulses and immune function

37
Q

Magnesium sources

A
  • Nuts
  • Dark green vegetables
  • Chocolate
38
Q

Consequences of magnesium deficiency

A
  • Muscular weakness
  • Hallucinations
39
Q

Zinc function

A

Wound healing and immune function

40
Q

RNI for Zinc

A

9.5 mg/day

41
Q

Zinc sources

A
  • Meat
  • Eggs
  • Cereals
  • Dairy
42
Q

Consequences of zinc deficiency

A
  • Brittle hair and nails
  • Stunted growth
  • Impaired immune function
43
Q

RNI of copper

A

1.2 mg

44
Q

Copper sources

A
  • Nuts
  • Dried fuit
  • Meat
45
Q

Consequences of copper deficiency

A
  • Fatigue
  • Weakness
46
Q

RNI for iodine

A

140 µg

47
Q

Iodine sources

A
  • Iodised salt
  • Seafood
  • Bread
  • Dairy
48
Q

RNI for Selenium

A

75 µg/day

49
Q

Selenium sources

A
  • Seafood
  • Meat
  • Nuts
  • Grains
50
Q

Consequences of selenium deficiency

A

Predisposed to heart disease

51
Q

Iron function

A

Essential to oxygen and electron transport in the body

52
Q

RNI for iron

A
53
Q

Iron sources

A
  • Meat
  • Plant foods
54
Q

Haem iron

A
  • Well absorbed
  • Meat products
  • Hemoglobin
55
Q

Non-haem iron

A
  • Less well absorbed
  • Iron deficiency
  • Plant foods
56
Q

What enhances the bioavailability of iron

A

Vitamin C

57
Q

What factors inhibits the bioavailability of iron

A
  • Calcium
  • Phytates
  • Polyphenols: Tannins, gallic acid
58
Q

Iron deficiency anaemia

A
  • Reduction in hemoglobin production
  • Pale skin
  • Fatigue
  • Women most at risk
59
Q

Fortification

A

Involves the addition of nutrients to foods irrespective of whether the nutrients were originally present in the food

60
Q

Folic acid fortification

A

There are some subgroups of the population that need 400 µg to prevent NTD

61
Q

What foods should be fortified

A
  • Flour
  • Cereals
  • Grains
62
Q

Ethical considerations to fortification

A
  • Personal autonomy
  • Individual should retain control
  • Social responsibility and justice
  • Beneficence and non-maleficence
63
Q

Upper limits and masking B12

A

Upper limit for folic acid = 1mg/day for adults

Food and Nutrition (10 decks)

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