Micronutrients

Question 1

Fat soluble viatmins

Answer 1

Vitamin A (RETINOL)
Vitamin D (CHOLECALCIFEROL)
Vitamin E (TOCOPHEROLS)
Vitamin K (PHYLLOQUINONE)

Question 2

Vitamin A role in body

Answer 2

eyesight
needed for normal growth in children
healthy skin
resistance to infection

can be produced from beta carotene in orange and green fruits and vegetables

Question 3

Vitamin A food sources

Answer 3

Liver
Oily fish
Egg yolks
Full cream milk
Cheese
Butter
Cream

Carrots
Spinach
Mango

Question 4

Vitamin A over/under consumption

Answer 4

Over causes
- Liver damage
- Hair loss
- Headaches
- Nausea

Under causes
- Bad eyesight
- Abnormal growth
- Get sick easy

Question 5

Vitamin D role in body

Answer 5

Strong bones and teeth
Absorption of calcium and phosphorous
Maintenance of normal muscle function
Normal function of the immune system

Question 6

Vitamin D food sources

Answer 6

The sun

Oily fish
Cod liver oil
Eggs
Butter
Cheese

Question 7

Vitamin D over/under consumption

Answer 7

Over causes
- Over-calcification of soft tissues

Under causes
- Rickets
- Weak bones
- Osteoporosis

Question 8

Vitamin E role in body

Answer 8

Antioxidant qualities
Maintenance of healthy red blood cell membranes

Question 9

Vitamin E food sources

Answer 9

• Plant oils
• Nuts
• Eggs
• Seeds
• Whole grains
• Fish
• Fruit
• Vegetable

Question 10

Vitamin E over/under consumption

Answer 10

Over causes
- Very difficult to overdose
- Muscle weakness
- Fatigue
- Nausea

Under causes
- Nerve damage
- Red blood cell breakage

Question 11

Vitamin K role in body

Answer 11

Normal blood clotting

Question 12

Vitamin K food sources

Answer 12

• Produced by bacteria in intestine.
• Green leafy vegetables
• Broccoli
• Cauliflower
• Liver
• Eggs
• Cheese
• Wholemeal bread

Question 13

Vitamin K over/underconsumption

Answer 13

Over causes
- Very difficult to overdose
- Enlarged liver
- Paleness
- Increased sweating

Under causes
- Very difficult to underdose
- Bleed excessively

Question 14

Water soluble vitamins

Answer 14

Vitamin B2 (Riboflavin)
Vitamin B9 (Folate)
Vitamin B12 (Cobalamin)
Vitamin C (Ascorbic acid)

Question 15

Vitamin B2 role in body

Answer 15

Healthy skin and eyes
Release of energy from food
Metabolism of carbohydrates, protein and fats

Question 16

Vitamin B2 food sources

Answer 16

• Milk
• Cheese
• Yoghurt
• Vegemite
• Eggs
• Almonds
• Mushrooms
• Fortified cereals

Question 17

Vitamin B2 over/under consumption

Answer 17

Over causes
- never happened before

Under causes
- Sore throat
- Cracks at corner of your mouth
- Rough skin patches

Question 18

Vitamin B9 role in body

Answer 18

formation of enzymes and red blood cells
prevents anaemia
prevents neural tube defects
reduces risk of heart disease

Question 19

Vitamin B9 food sources

Answer 19

• Vegemite
• Green leafy vegetables
• Whole grains
• Peas
• Oranges
• Bananas

Question 20

Vitamin B9 over/under consumption

Answer 20

Over causes
- Masks B12 deficiency

Under causes
- Mental confusion
- Weakness
- Fatigue

Question 21

Vitamin B12 role in body

Answer 21

Formation of red blood cells
Production of energy
Normal function of immune and nervous systems
Metabolism of carbohydrates and fat

Question 22

Vitamin B12 food sources

Answer 22

• Animal foods
• Lean meat
• Fish
• Cheese
• Eggs
• Milk
• Fortified foods

Question 23

Vitamin B12 over/under consumption

Answer 23

Over causes
- Excreted so extremely uncommon

Under causes
- Constipation
- Fatigue
- Loss of appetite
- Sore tongue

Question 24

Vitamin C role in body

Answer 24

Immune system
Healing of wounds
Assists with the absorption of non-haem iron
Formation of collagen for normal vessels, bones, cartilages, gums, skin and teeth

Question 25

Vitamin C food sources

Answer 25

- Citrus fruits - Berry’s - Mango - Capsicum - Green vegetables - Potatoes

Question 26

Vitamin C over/under consumption

Answer 26

Over causes - Nausea - Vomiting - Headache - Fatigue Under causes - Poor wound healing - Bleeding gums - Anaemia - Joint pain

Question 27

Minerals

Answer 27

Iron Calcium Potassium Sodium

Question 28

Iron role in body

Answer 28

Essential for healthy blood Prevents anaemia key component of haemoglobin and myoglobin

Question 29

Iron food sources

Answer 29

- red meat - liver - kidney - dark green vegetables - cocoa powder - eggs

Question 30

Iron over/under consumption

Answer 30

Over causes - organ damage - joint pain - skin pigmentation changes Under causes - anaemia - fatigue - weakness - impaired immunity

Question 31

Calcium role in body

Answer 31

forms structure of bones and teeth prevents rickets and osteopetrosis aids in clotting of blood

Question 32

Calcium food sources

Answer 32

- Milk - Cheese - Eggs - Yoghurt - Salmon - Sardines - Whole grains

Question 33

Calcium over/under consumption

Answer 33

Over causes - Constipation - Kidney dysfunction Under causes - Osteoporosis - Rickets

Question 34

Potassium role in body

Answer 34

Controls transmission of nerve impulses Counteracts the negative effects of too much sodium on blood pressure

Question 35

Potassium food sources

Answer 35

- Nuts - Dried fruit - Bran - Bananas - Lean meat - Fruit juice

Question 36

Potassium over/under consumption

Answer 36

Over causes - Vomiting - Muscular weakness Under causes - Irregular heartbeat - Muscular weakness

Question 37

Sodium role in body

Answer 37

Controls transmission of nerve impulse in conduction with potassium Maintains water balance Transports amino acids ad glucose

Question 38

Sodium food sources

Answer 38

Commercial and highly processed foods Soy sauce Salted nuts Potato chips

Question 39

Sodium over/under consumption

Answer 39

Over causes - Hypertension Under causes - Virtually impossible in western society - Muscle cramps - Loss of appetite