Micro Nutrients

• Nutrients

  Chemicals which provide nourishment and are needed to survive
• Macro


  LARGE. Nutrients needed in large amounts (carbohydrate, protein & fat)
• Micro


  SMALL. Nutrients needed in small amounts (vitamins & minerals)
• Deficiency


  A lack or a shortage of something
• Excess


  Too much of something
• Free radicals


  Harm body cells. Can cause high blood pressure, obesity, heart disease, stroke & cancer
• Antioxidants

  Natural substances which protect the body from free radicals. Found in fruit and vegetables so eating a variety of colours is important
• Fortified


  The process of adding micronutrients (essential trace elements and vitamins) to food. E.g. iron in breakfast cereals, calcium in white flour and bread
• Immune system

  The organs and processes of the body that provide resistance to infection and toxins. Organs include the thymus, bone marrow, and lymph nodes
• Beri Beri


  Nutritional disorder caused by a deficiency of thiamin (vitamin B1) - damage of the nerves and heart
• Osteoporosis


  A disease where increased bone weakness increases the risk of a broken bone - common in elderly
• Rickets


  A condition that affects bone development in children. It causes the bones to become soft and weak, which can lead to bone deformities
• Anaemia


  A condition in which there is a deficiency of red cells or of haemoglobin in the blood, resulting in fatigue (tiredness) and weakness
• Dehydration


  Occurs when your body loses more fluid than you take in - dizzy, headaches
• Macronutrients


  • Carbohydrate
  • Protein
  • Fat
• Micronutrients


  • Vitamins
  • Minerals
• Minerals


  • Calcium
  • Iron
  • Potassium
  • Magnesium
• Trace elements


  Sodium, Iodine & Fluoride - are needed in even smaller amounts
• Needed in tiny amounts - measured in mg or ug
• Cooking and processing. Vitamins are lost in water and heat. Vegetables should be steamed rather than boiled so the vitamins aren't lost in the water
• Several functions for each but generally keep the body healthy (this is the only time you can write 'healthy' in an exam!)
• Free radicals harm body cells. Can cause high blood pressure, obesity, heart disease, stroke & cancer
• Antioxidants - natural substances which protect the body from free radicals. Found in fruit and vegetables so eating a variety of colours is important
• Nutritional supplements - Pills with nutrients added. These should only be taken under medical advice - not as a substitute. They can react with medication and cause excess intake of a vitamin
• What might be asked in an exam?

  • Grade 1-3 - identify vitamins in foods, recipes, menus and diets
  • Grade 4-6 - explain functions of vitamins and minerals, state deficiencies and excesses
  • Grade 7+ - analyse or evaluate a recipe, menu or diet. Be able to recommend changes from looking at health issues in a diet
• Nutrient


  • Macronutrient
  • Micronutrient
• Vitamin A


  1. FAT SOLUBLE

  2. Helps vision

  3. Helps immune system

  4. Orange veg and fruit (carrots do help you see in the dark!)

  5. Dairy, egg yolk, oily fish, fortified spread

  6. RARE but vision problems & night blindness (cant see in the dark)

  7. Effect on hone health

  8. Excess in pregnancy - birth defects
• Vitamin B


  1. WATER SOLUBLE

  2. Releases energy from food

  3. Helps nervous system

  4. *B9 - reduces spina bifida in foetus'

  5. Cereals (not as in breakfast cereals), dairy, eggs, liver, meat

  6. *B12: mostly found in animal products (vegans need from fortified foods/supplements)

  7. Lack of energy, mouth sores, muscle waste (Beri Beri). *B9: spina bifida in unborn babies

  8. Rare - anaemia
• Vitamin C

  1. WATER SOLUBLE

  2. Helps absorb iron

  3. Resists infection and helps heal wounds

  4. Citrus fruits, dark green leafy vegetables, potatoes

  5. Iron deficiency due to not absorbing iron

  6. Scurvy (wounds)

  7. None - the body flushes out any excess
• Vitamin D


  1. FAT SOLUBLE

  2. Helps absorb calcium

  3. For strong teeth and bones

  4. Sunlight, eggs, liver, oily fish, fortified foods

  5. Prevents calcium absorption

  6. = rickets & osteoporosis

  7. Damage to kidneys
• Iron (mineral)


  1. Helps to make haemoglobin in red blood cells which carry oxygen to cells

  2. Red meat, liver, whole grain cereals, green leafy vegetables, fortified breakfast cereal, all flour is fortified with iron

  3. Anaemia (tiredness, weak, pale) *Teenage girls need more iron due to menstruation

  4. Constipation, vomiting, stomach pain
• Calcium (mineral)


  1. Strengthen and maintain teeth & bones

  2. Blood clotting, Growth in children

  3. Dairy foods, dark green leafy vegetables, fortified soya drinks

  4. Bone problems: Rickets & osteoporosis

  5. Stomach pain, diarrhoea, kidney damage
• Needed in tiny amounts - measured in g or mg
• Water


  • The human body is 50-75% water
  • 2 litres a day
  • Function: Makes up blood which transports nutrients, Removes waste products through urine and faeces, Lubricates joints
  • Sources: Water, milk,, juice, tea, soup, fruit and vegetables
  • Deficiency: Dehydration (dry mouth, dizzy, headaches)
• Sodium


  A mineral which regulates water levels in the body and controls nerves/muscles
• Salt

  Sodium chloride. To convert sodium to salt (amount) multiply the sodium level by 2.5