Micronutrients

• What are micronutrients?


  vitamins, minerals and water, needed in small amounts

  
• What are the fat-soluble vitamins?

  A, D, E and K
• What is the high danger of having too much of these vitamins? (ADE&K)

  the body stores fat soluble vitamins it doesn't use up in fat tissue, so there is a danger of storing too much
• Where do you usually get fat soluble vitamins?

  fatty foods

  
• What are the functions of vitamin A ?

  helps vision in dim light, protects the body and helps the body grow and develop
• What are the sources of vitamin A?

  animal sources (retinol) - eggs, oil, fish, liver and dairy

  plant sources (betacarotene) - yellow fruit and yellow, green and red vegetables
• What happens if you don't consume enough vitamin A?

  night blindness
• What are the functions of vitamin D?


  develops and maintains bones and teeth, prevents bone diseases, heals broken bones and helps the body absorb calcium

  
• What are the sources of vitamin D?

  sunlight, milk, butter, liver, oily fish and fortified breakfast cereals

  
• What happens if you don't consume enough vitamin D?

  Results in rickets in babies and toddlers and osteoporosis in adults. Causes a loss of bone density.

  
• What are the functions of vitamin E?

  Protects the body as an antioxidant and forms red blodd cells

  
• What are free radicals?

  Toxic compounds that attack healthy cells and increase the risk of heart disease and cancer.

  
• What are the sources of vitamin E?

  Nuts, vegetable oils, seeds, eggs and cereals.

  
• What happens if you consume too much vitamin E?

  Causes a loss of appetite
• What are the functions of vitamin K?

  Makes blood clot and maintains bone health
• Sources of vitamin K

  Green leafy vegetables, vegetable oils and cereals.

  
• What happens if you don't consume enough vitamin K?

  Very rare but symptoms are easy bruising and bleeding. Babies are at risk of uncontrolled bleeding.
• What are the minerals?

  Calcium, iron, fluoride, sodium, phosphorous and iodine
• What are the functions of calcium?

  Helps to build strong bones and teeth, controls muscle contractions and ensures blood clots normally.
• What are the sources of calcium?

  Leafy green vegetables, nuts, bread, cheese, oily fish and milk
• What happens if you have too little calcium?

  Leads to rickets in children or osteoporosis in adults which causes bones to weaken and soften.
• What are the functions of iron?

  Makes red blood cells which carry oxygen around the body.
• What are the sources of iron?

  red meat, liver, eggs, beans, nuts, bread, green leafy vegetables and fortified cereals
• What happens if you consume too little iron?

  Iron deficiency anaemia which causes tiredness, dizziness, pale appearance and shortness of breath.
• What is the function of fluoride?

  Helps to prevent tooth decay and supports bone health
• What are the sources of fluoride?

  Water, fish where bones are eaten, tea, toothpaste and mouthwash
• What happens if you have too little fluoride?

  Tooth decay becomes more common
• What are the functions of iodine?

  Makes hormone thyroxine which maintains a healthy metabolic rate
• What are the sources of iodine?

  seafood, red meat, cereals and grains
• What happens if you don't consume enough iodine?

  Causes goitre which is a swelling of the thyroid gland
• What are the functions of sodium?

  Keeps level of water in the body balanced
• What are the sources of sodium?


  Cheese, salt, bacon, bread, smoked fish, ready meals and tinned foods
• What happens if you have too much sodium?

  Increases blood pressure which raises the risk of a stroke or heart attack

  
• What happens if you don't have enough sodium?

  Muscle cramps
• How is water lost from the body?

  Through the lungs as vapour when you breathe, through the skin as water evaporates when you sweat and through the kidneys and intestines as body waste.

  
• What are the functions of water?

  Cools the body through sweating, removes waste from the body as it allows waste products to move through the intestines and it helps the body to use the food you eat through saliva.
• What percentage of our body is made up of water?

  70%
• How many litres of water should we have in a day?

  About 2 litres

  
• How many glasses of water should you drink a day?

  6-8

  
• What happens when you drink too much water?

  Water intoxication which can be harmful