Download Micronutrient revision

Micronutrient revision
• What are micro-nutrients? And what do
they include?
• Micro-nutrients are the nutrients needed
by the body in smaller amounts
• They include vitamins and minerals
• What are vitamins?
• Vitamins are chemical substances that are
vital to life. As the body cannot make most of
them, they must be supplied by food.
• What are the two types of vitamins?
• Fat-soluble vitamins and water-soluble
vitamins
• What vitamins are fat-soluble vitamins?
• A, D, E, K (ADEK)
• What vitamins are water soluble vitamins?
• C and the B complex
• What are the four functions of Vitamin A?
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To help you to see in dim light
To keep mucous membranes healthy
For the maintenance of healthy skin
For normal growth in children
• Name sources of Vitamin A
• Animal sources- milk, cheese, eggs, oily fish,
liver
• Plant Sources- carrots, tomatoes, apricots,
spinach, cabbage
• What happens if you don't have enough
Vitamin A?
• Reduced vision in dim light leading to night
blindness
• Dry and infected skin and mucous membranes
• What happens if you have too much Vitamin
A?
• During pregnancy if can be harmful to the
developing foetus
• What are the three functions of vitamin D?
• For the proper formation of bones and teeth
• To promote quicker healing of bone fractures
• Required for the absorption of calcium and
phosphorus
• What are sources of Vitamin D?
• Sun
• Cod liver oil, Oily fish, liver, egg yolk, fortified
foods such as breakfast cereals
• What happens if you don't have enough
vitamin D?
• Poor growth and a risk of rickets (soft bendy
bones) in children
• Osteomalacia (adult rickets)
• What happens if you have too much Vitamin
D?
• Can lead to deposits of calcium in the blood
and heart
• What groups of people can be at risk of
vitamin D deficiency?
• Housebound
• Religion-burkas
• Why should we eat foods containing water
soluble vitamins every day?
• Because our bodies cannot store them in the
same way as fat soluble vitamins
• Which vitamin make up the vitamin B
complex?
• B1,B2, B3
, B12 and folic acid
• B1, B2, B3 are also known as?
• Thiamine, riboflavin and niacin
• What are the 3 functions of the B complex
• Helps release energy from carbohydrates
• For growth and normal function of the
digestive system
• For normal growth in children
• What are the sources of the B complex?
• White and wholemeal bread
• Fortified breakfast cereals
• Meat, liver, kidney
• What happens if you do not have enough B
complex?
• Tiredness due to energy not being released
from carbohydrates
• Depression, irritability, anxiety
• Slow growth in children
• What is the function of Vitamin B12?
• Makes red blood cells which carry oxygen
around the body
• Keeps your nerves healthy
• What are sources of vitamin B12?
• All animal foods- meat, fish, eggs, milk, cheese
• Fortified breakfast cereals
• Cereals
• What happens if you don’t have enough
Vitamin B12?
• Feel tired and listless
• Anaemia
• What are the functions of folic acid?
• Essential for the formation of red blood cells
• Ensures unborn babies grow and develop
properly and help protect against neural tube
defects such as spina bifida
• What are sources of Folic acid?
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Green leafy vegetables- broccoli, brussels
Wholegrain cereals
Fortified breakfast cereals
Peas, beans, lentils
Oranges, banana, grapefruit
• What happens if you don’t have enough folic
acid?
• Neural tubule defects in unborn babies
• Anaemia
• What are the 5 functions of vitamin C?
• To make connective tissue to bind body cells
together
• Help cuts and wounds heal quicker
• Protects immune system
• Assists in absorption of iron to prevent anaemia
• To build and maintain the skin
• What are sources of vitamin C?
• Blackcurrants, green pepper, kiwi, citrus fruits,
strawberries, green leafy vegetables
• What happens if you don't have enough
vitamin C?
• Cuts and wounds fail to heal properly
• Anaemia may develop as vitamin C has to be
present to allow iron to be absorbed
• Greater risk of developing heart
disease/cancer as Vit C is an antioxidant
• What are the functions of antioxidant vitamins
and which vitamins do they include?
• Antioxidants ward off free radicals. They form
a defence system against these free radicals
which damage cells and tissues resulting in an
increased risk of heart disease and cancers.
• A, C, E (ACE)
• What is the effect of storage on Vitamin A?
• Vitamins may be lost to oxidation/exposure to
light
• How can you reduce the loss of Vitamin A
when storing?
• Store in the fridge
• Cover foods
• Store in dark containers away from the light
• What is the effect of storage on Vitamin B1
(Thiamine)?
• Exposure to light/UV light reduces thiamine
content
• How can you reduce the loss of Vitamin B1
(thiamine) when storing?
• Store away from light
• What is the effect of storage on Vitamin B2
(riboflavin)?
• Deteriorates quickly with exposure to UV light
• How can you reduce the loss of Vitamin B2
(riboflavin) when storing?
• Store away from sunlight, keep in dark
conditions
• Avoid foods stored for a length of time in
brightly lit supermarket display cabinets
• What is the effect of storage on Vitamin B3
(niacin)?
• Some loss due to oxidation
• How can you reduce the loss of Vitamin B3
(niacin) when storing?
• Avoid storage if possible
• What is the effect of storage on Vitamin C?
• Vitamin C lost through oxidation
• Exposure to air changes chemical structure of Vit
C
• Bruised fruits and veg lose Vit C due to enzyme
action and oxidation
• Ready prepared produce has gone through
processing and been exposed to air and light so
reducing Vit C content
• How can you reduce the loss of Vitamin C when storing?
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Buy as fresh as possible
Store in a refrigerator (low temp slows down oxidation)
Store away from light
Avoid bruising
Avoid buying ready prepared produce
Frozen veg has higher Vit C content because they are
frozen quickly to preserve the Vitamin
• What is the effect of preparation on Vitamin B
Complex?
• When wheat is milled to produce white flour,
the bran is removed resulting in Vitamin B loss
• How do you reduce the loss of Vitamin B
complex during preparation?
• Buy wholegrain bread or brown rice
• What is the effect of preparation on Vitamin
C?
• It can leach into liquid as it is very unstable and
water soluble
• Exposure to light causes vitamin C loss through
oxidation
• Peeling exposes surface to air speeding up oxidation
• An enzyme in vegetables called oxidase is activated
by chopping and cutting
• How do you reduce the loss of Vitamin C during
preparation?
• Avoid soaking in water
• Do not prepare too far in advance
• Use sharp knives to reduce damage to cells as
this causes the enzyme to be released
• Avoid peeling if possible or peeling thinly
• Use acids such as lemon juice to slow down the
loss of vitamin C through oxidation
• What is the effect of cooking on Vitamin C?
• Destroyed by very low temperatures
• Lost through leaching into water
• Prolonged cooking leads to vitamin C being
lost through leaching or exposure to heat
• Can be lost by reheating foods or keeping
warm
• How do you reduce the loss of vitamin C through
cooking?
• Add to boiling water and cook for minimum time
• Use as little water as possible to prevent loss
through leaching
• Choose cooking methods such as microwaving
and stir frying to reduce loss
• Cook for as short a time as possible
• Serve immediately
• What is the effect of cooking on Vitamin B
complex?
• Vitamin B is stable in temperatures up to
boiling point. It is gradually destroyed if
heated to above boiling point for a long period
of time
• Folic acid is water soluble and destroyed by
prolonged cooking
• How do you reduce the loss of vitamin B
complex through cooking?
• Use quick methods of cooking such as
steaming, stir-frying, microwaving and
pressure cooking to preserve the vitamins.
• What are the 5 functions of Calcium?
• It combines with phosphorus to make calcium
phosphate which gives hardness and strength to
bones and teeth
• Helps to prevent osteoporosis in later life
• Helps blood to clot after injury
• Required for the maintenance of bones and teeth
• Required for the correct functioning of muscles
and nerves
• What are sources of calcium?
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Milk, cheese, yoghurt
Fortified white flour
Green leafy vegetables
Tinned fish, e.g. sardines/salmon
Dried fruit, nuts, cereals
• What can happen if you don’t have enough
calcium in your diet?
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Poor development of bones and teeth
Is a bone is broken it may take longer to heal
Osteoporosis in later life
Osteomalacia
Blood loss
• Name the three functions of calcium
• Iron is a component of haemoglobin, the
substance that forms red blood cells
• Haemoglobin helps transport oxygen around
the body to every cell to help reduce the
feeling of tiredness
• Iron is required to help prevent anaemia
• What are sources of iron?
• Red meat, liver, kidney, corned beef
• Fortified flour and bread
• Green leafy vegetables
• Dried fruit and pulses
• Cocoa and plain chocolate
Remember Vit C helps with the absorption of iron
• What can happen if you do not have enough
iron in the body?
• Tiredness, lacking in energy, weakness
• Anaemia
• What can happen if you have too much iron in
the body?
• Can collect in the liver and can be toxic
• What four groups of people especially require
iron?
• Pregnant women
• Girls and women
• Injuries and operations
• Babies
• Name the two functions of sodium.
• Essential for maintaining the correct fluid
balance in the body
• Required for correct muscle and nerve activity,
too low an intake can lead to cramps
• Name sources of sodium
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Table salt
Salty snacks
Canned foods
Takeaway meals
• What is MSG?
• A flavour enhancer high in sodium which is
often used in many processed foods and
Chinese meals.
• What can happen if you don’t have enough
sodium?
• Muscle cramps, especially after exercise
• What can happen if you have too much
sodium?
• High blood pressure, strokes and coranry
heart disease
• Name the four functions of water
• Required for all body fluids e.g. saliva, digestive
juices, blood, sweat, urine
• Helps excrete waste from the body as it combines
with NSP to prevent constipation
• Regulates body temperature through perspiration
• Lubricates joints and membranes
• Name the three main sources of water.
• Fruits and vegetables
• Milk/fruit juices
• Tap/bottles water
• What can happen if you don’t have enough
water?
• Dehydrated resulting in confusion/lack of
concentration
• Name the 5 functions of dietary fibre
• Helps to remove toxic or harmful waste products from
the body
• Helps prevent bowel disorders such as constipation,
diverticular disease and bowel cancer
• Absorbs water to help bulk out the faeces which helps
move it through the body
• Gives a feeling of fullness, to help prevent overeating and
obesity
• May help lower LDL cholesterol and so reduce the risk of
heart disease.
• Name sources of dietary fibre
• Wholegrain cereals, bread, oats
• Pulse vegetables-peas, beans, lentils
• Fresh fruit and vegetables
• Name the two types of dietary fibre and give a
brief description of each.
• Soluble fibre: This type is though to slow
down digestion and absorption of
carbohydrates to help control blood sugar
level(useful for diabetics)
• Insoluble fibre: This type absorbs water and
increases bulk to help the gut work properly
• What happens if you do not have enough
dietary fibre?
• Bowel disorders e.g. constipation, bowel
cancer
• Which factors help assist with calcium
absorption.
• A good supply of Vitamin D
• Lactose (a sugar found in milk)
• Protein-the amino acids formed during
digestion of protein combine with calcium to
assist absorption
• What factors hinder calcium absorption
• A lack of vitamin D
• Phytic acid found in wholegrain cereals
• Excess dietary fibre binds with calcium in food
and is passed out of the body
• What factor assists iron absorption
• A good supply of Vitamin C to help iron
change from the ferric to the ferrous state so
that it can be absorbed
• Which factors hinder iron absorption
• A lack of Vitamin C
• Too much indigestible dietary fibre which
binds with iron and transports it out of the
body
• How do calcium phosphorus and Vitamin D
work together?
• Calcium and phosphorus are both needed
together for the formation and maintenance
of strong bones and teeth. Together they
form calcium phosphate which gives bones
and teeth their hardness. Vitamin D is the
essential link.
• Which nutrient helps with absorption of iron?
• Vitamin C
• Which nutrient helps release energy from
carbohydrates?
• Vitamin B complex