Vitimins And Minerals Flashcards by Lois Mudditt

What nutrients should be increased for older adults?

Omega 3+6
Fibre (30g a day)
B vitimins
Calcium
Vitamin d

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What nutrients should be decreased for adults?

Decrease:
* sodium (<6g/day)
Starchy carbohydrates
Saturated fat

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What is happening to babies at this stage of their life that means they need their nutrients

Baby:
* Teeth and bone growth
* Rapid growth
* Developing kidneys
* Developing brain

Babies experience significant physical and cognitive development.

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What nutrients should be increased for babies?

Increase:
* calcium
* protein
Fat
Omega 3+6

Protein supports growth and development during infancy.

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What nutrients should be decreased for babies?

Decrease:
* sodium

Sodium intake should be minimal to support healthy kidney function.

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Why do pre school children need there nutrients

Preschool:
* Very active (high energy)
* Rapid growth
* Avoid childhood obesity
* Strong immune system
* Wound healing
Developing kidneys

Nutritional needs are critical for energy and development.

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What nutrients should be increased for preschool-aged children?

Increase:
* calcium
* protein
* starchy carbohydrates
* Vitamin C
* B vitamins

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What nutrients should be decreased for preschool-aged children?

Decrease:
* sodium (<2g/day)
* fat

Maintaining low sodium and fat helps prevent health issues.

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Why is it important for 8-11 year to have their important nutrients

Peak bone mass
Helps prevents osteoporosis

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What nutrients should be increased for older children?

Calcium
Protein
Carbohydrates
Vit c
B vits

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Why do teenagers have to have their required nutrients ?

Teenager:
* Females need iron due to menstruation
* Repair and maintenance of cells
* Active
* Avoid obesity

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What nutrients should be increased for teenagers?

Iron
Fibre (25g/day)

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What nutrients should be decreased for teenagers?

Decrease:
* sodium
* sugar

Reducing sodium and sugar helps prevent health issues like obesity.

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Why do pregnant women need their nutrients?

Pregnant:
* Foetus brain development
* Rapid growth of foetus
* Increased blood volume
* Prone to constipation
* Prone to high blood pressure
* Avoid unnecessary weight gain

Nutritional demands increase significantly during pregnancy.

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What nutrients should be increased for pregnant women?

Iron
Omega 3+6
Fibre
Starchy carbs
Vit c
Protein
B vit
Calcium + vit d

Omega 3&6 are important for brain development in the foetus.

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What nutrients should be decreased for pregnant women?

Sodium
Sugar

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What are common health concerns for older adults?

Older Adults:
* Prone to CVD
* Prone to high blood pressure
* Prone to constipation
* Prone to osteoporosis
* Less active
* Less effective at absorbing iron

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What are small amounts of minerals often refers to as

Trace elements

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What is the mineral the body contains the most off

Calcium

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What is calcium essential for

Maintenance of bones an teeth
Blood clotting
Muscle and nerve systems function
Energy
Digestive enzymes

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What are sources of calcium

Milk dairy
Soft bone fish
Green leafy veg

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What percentage of the skeleton contains calcium

99%

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How many portions of foods high in calcium on average do you have a day

2-3 a day

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What happens when there is less calcium

Osteoporosis
Brittle bones
Lack of vitamin d

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What is phosphorus needed for

Maintenance of bones and teeth Energy Function of cell membrane

What are sources of phosphorus

Milk/dairy Fish Poultry Bread Rice Oats

What is iron needed for

Haemoglobin in red blood cells Transport of oxygen Energy Cell division

What are sources of iron

Cereals Vegetables Nuts Eggs Fish Meat

What are the two types of iron

Animal sources(haem iron) Plant sources,fortified foods and supplements (non-haem iron)

What is haem iron

Readily absorbed by the body

What is sodium needed for

Regulating body water and electrolyte balance Absorption of certain nutrients and water from the gut

What does a lack of iron lead to?

Iron deficiency anaemia

What are sodium levels tightly regulated by

The kidneys

What happens when there is high levels of sodium intake

High blood pressure Risk of stroke Coronary heart disease

What is the recommended amount of salt an adult should have a day

How do you convert sodium to salt

X 2.5

What is potassium needed for

Functioning of neves system Muscle function Maintenance of normal blood pressure

What are food sources of potassium

Fruit and veg (banana) Meat Fish Shellfish Nuts Seeds Pulses Milk

What do low blood potassium levels result to

Diarrhoea Weakness Mental confusion

What is fluoride needed for

The mineralisation of bones and teeth Protection of tooth decay

Where is fluoride commonly found

Toothpaste

What is the scientific name of vitamin A?

Retinal for animal sources Beta carotene for plant sources

What is the main function of vitamin A?

Maintains healthy vision Skin Immune system

What are food sources of vitamin A?

Liver Diary Oily fish Carrots Dark green vegetables

What is the scientific name of vitamin D?

Cholecalciferol

What is the function of vitamin D?

Help absorb calcium for strong bones and teeth

What are the food sources of vitamin D?

Sunlight Oily fish Liver Eggs

What is the scientific name of vitamin E?

Tocopherol

What is the function of vitamin E?

Act as an antioxidant Protects cell membranes

What are the food sources of vitamin E?

Nuts Seeds Vegetable oils Green leafy veg

What is the scientific name of vitamin K?

Phylloquinone

What is the function of vitamin K?

Helps blood to clot properly

What are the food sources of vitamin K?

Green leafy vegetables Vegetable oils

What is the scientific name for vitamin B1?

Thiamine

What is the function of vitamin B1?

Helps release energy from carbohydrates

What are the food sources of vitamin B one?

Whole grains Pork

What is the function of vitamin B2?

Helps with energy release and healthy skin

What are the sources of vitamin B 2?

Milk Eggs Green veg

What is the function of vitamin B 3?

Energy release Healthy nervous system

What are the food sources of vitamin B 3?

Meat Fish Wheat flour

What is the function of vitamin B6?

Protein metabolism Brain health

What are the food sources of vitamin B6?

Poultry Banana Oat Fortified cereals

What is the function of vitamin B seven?

Helps metabolism, fats and carbohydrates

What are the food sources of vitamin B7?

Eggs Nuts Seeds

What is the function of vitamin B 12?

Maintains nerve health Makes red blood cells

What food sources are vitamin B 12?

Meat Fish Dairy

What are the functions of vitamin C?

Helps with collagen production Wound healing Antioxidant

What is the scientific name of vitamin C?

Ascorbic acid

What are the food sources of vitamin C?

Citrus fruits Berries Tomatoes Peppers

Vitimins And Minerals Flashcards

(69 cards)