1. Micronutrient revision

2. 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

3. 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.

4. What are the two types of vitamins? Fat-soluble vitamins and water-soluble vitamins

5. What vitamins are fat-soluble vitamins? A, D, E, K (ADEK)

6. What vitamins are water soluble vitamins? C and the B complex

7. What are the four functions of Vitamin A? To help you to see in dim light To keep mucous membranes healthy For the maintenance of healthy skin For normal growth in children

8. Name sources of Vitamin A Animal sources- milk, cheese, eggs, oily fish, liver Plant Sources- carrots, tomatoes, apricots, spinach, cabbage

9. 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

10. What happens if you have too much Vitamin A? During pregnancy if can be harmful to the developing foetus

11. 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

12. What are sources of Vitamin D? Sun Cod liver oil, Oily fish, liver, egg yolk, fortified foods such as breakfast cereals

13. 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)

14. What happens if you have too much Vitamin D? Can lead to deposits of calcium in the blood and heart

15. What groups of people can be at risk of vitamin D deficiency? Housebound Religion-burkas

16. 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

17. Which vitamin make up the vitamin B complex? B1,B2, B3, B12 and folic acid

18. B1, B2, B3 are also known as? Thiamine, riboflavin and niacin

19. 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

20. What are the sources of the B complex? White and wholemeal bread Fortified breakfast cereals Meat, liver, kidney

21. 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

22. What is the function of Vitamin B12? Makes red blood cells which carry oxygen around the body Keeps your nerves healthy

23. What are sources of vitamin B12? All animal foods- meat, fish, eggs, milk, cheese Fortified breakfast cereals Cereals

24. What happens if you don’t have enough Vitamin B12? Feel tired and listless Anaemia

25. 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

26. What are sources of Folic acid? Green leafy vegetables- broccoli, brussels Wholegrain cereals Fortified breakfast cereals Peas, beans, lentils Oranges, banana, grapefruit

27. What happens if you don’t have enough folic acid? Neural tubule defects in unborn babies Anaemia

28. 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

29. What are sources of vitamin C? Blackcurrants, green pepper, kiwi, citrus fruits, strawberries, green leafy vegetables

30. 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

31. 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)

32. What is the effect of storage on Vitamin A? Vitamins may be lost to oxidation/exposure to light

33. 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

34. What is the effect of storage on Vitamin B1 (Thiamine)? Exposure to light/UV light reduces thiamine content

35. How can you reduce the loss of Vitamin B1 (thiamine) when storing? Store away from light

36. What is the effect of storage on Vitamin B2 (riboflavin)? Deteriorates quickly with exposure to UV light

37. 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

38. What is the effect of storage on Vitamin B3 (niacin)? Some loss due to oxidation

39. How can you reduce the loss of Vitamin B3 (niacin) when storing? Avoid storage if possible

40. 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

41. How can you reduce the loss of Vitamin C when storing? 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

42. 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

43. How do you reduce the loss of Vitamin B complex during preparation? Buy wholegrain bread or brown rice

44. 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

45. 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

46. 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

47. 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

48. 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

49. 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.

50. 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

51. What are sources of calcium? Milk, cheese, yoghurt Fortified white flour Green leafy vegetables Tinned fish, e.g. sardines/salmon Dried fruit, nuts, cereals

52. What can happen if you don’t have enough calcium in your diet? Poor development of bones and teeth Is a bone is broken it may take longer to heal Osteoporosis in later life Osteomalacia Blood loss

53. 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

54. 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

55. What can happen if you do not have enough iron in the body? Tiredness, lacking in energy, weakness Anaemia

56. What can happen if you have too much iron in the body? Can collect in the liver and can be toxic

57. What four groups of people especially require iron? Pregnant women Girls and women Injuries and operations Babies

58. 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

59. Name sources of sodium Table salt Salty snacks Canned foods Takeaway meals

60. What is MSG? A flavour enhancer high in sodium which is often used in many processed foods and Chinese meals.

61. What can happen if you don’t have enough sodium? Muscle cramps, especially after exercise

62. What can happen if you have too much sodium? High blood pressure, strokes and coranry heart disease

63. 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

64. Name the three main sources of water. Fruits and vegetables Milk/fruit juices Tap/bottles water

65. What can happen if you don’t have enough water? Dehydrated resulting in confusion/lack of concentration

66. 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.

67. Name sources of dietary fibre Wholegrain cereals, bread, oats Pulse vegetables-peas, beans, lentils Fresh fruit and vegetables

68. 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

69. What happens if you do not have enough dietary fibre? Bowel disorders e.g. constipation, bowel cancer

70. 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

71. 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

72. 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

73. 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

74. 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.

75. Which nutrient helps with absorption of iron? Vitamin C

76. Which nutrient helps release energy from carbohydrates? Vitamin B complex