Beruflich Dokumente
Kultur Dokumente
Extension
Learning objectives
To understand the importance of micronutrients. To recognise the difference between water-soluble and fat-soluble vitamins, major minerals and trace elements.
Micronutrients
Micronutrients are needed in much smaller amounts than the macronutrients. In general vitamins are needed to regulate the maintenance and growth of the body, and to control metabolic reactions in cells. Most vitamins are provided to the body through the diet, however, the body can make vitamin D, vitamin K and niacin.
It is found in two forms; retinol in foods from animal sources and carotenoids (the most abundant of which is the beta-carotene) from plant sources.
Vitamin A retinol is found in liver and whole milk, Vitamin A carotenoids are found in dark green leafy vegetables, carrots and orange coloured fruits.
Vitamin D (Cholecalciferol)
Vitamin D is needed for the absorption of calcium and phosphorous from foods, to keep bones healthy.
Recent research also suggests that vitamin D enhances immune function and improves muscle strength.
Vitamin D is found in the diet, but most of our vitamin D is made in the body the action of ultra violet rays on the skin. Vitamin D occurs naturally in some animal products, including fish liver oils, oily fish, egg yolk, and butter. Cereals, margarine and low fat spreads are also fortified with vitamin D.
Food a fact of life 2009
Vitamin E (Tocopherol)
Vitamin E is a group of similar molecules with common properties and functions. Vitamin E acts as an antioxidant and protects cells in the body against damage.
Vitamin E is mainly found in vegetable oils, nuts, seeds and wheat germ.
Vitamin K
Vitamin K is needed for normal clotting of blood and is also required for normal bone structure. Infants are given vitamin K at birth. Vitamin K is also produced by the bacteria in the gut. Vitamin K is found in green leafy vegetables e.g. broccoli, lettuce, cabbage, spinach and meat and dairy products.
Deficiency of vitamin K is rare in adults, but is sometimes seen in new born babies.
Thiamin (B1)
Thiamin is needed for the release of energy from carbohydrate. It is also involved in the normal functioning of the nervous system and the heart.
Thiamin is mainly found in whole grains, nuts, meat (especially pork), fruit and vegetables and fortified cereals.
Riboflavin (B2)
Riboflavin is needed for the release of energy from carbohydrate, protein and fat. It is also involved in the transport and metabolism of iron in the body and is needed for the normal structure and function of skin and body linings. Riboflavin is found in milk, eggs, rice, fortified breakfast cereals, liver, legumes, mushrooms and green vegetables.
Niacin (B3)
Niacin is important for releasing energy from food, and is important for the normal structure of the skin and body linings.
Niacin is also needed for the normal functioning of the nervous system. Niacin can be found in meat, wheat and maize flour, eggs, dairy products and yeast.
Vitamin B12
Vitamin B12 is needed for the formation of red blood cells and the normal functioning of the nervous system. Vitamin B12 also helps to release energy from food.
Vitamin B12 is found exclusively in animal products, plant products do not provide any vitamin B12. It is found in meat, fish, cheese, eggs, yeasts extract and fortified breakfast cereals.
Good sources of folate include green leafy vegetables brown rice, peas, oranges, bananas and fortified cereals.
Food a fact of life 2009
Deficiency of folate
Deficiency of folate can lead to megaloblastic anaemia. Symptoms can include insomnia, depression and forgetfulness. It is recommended that all women who are planning a pregnancy take a daily supplement of folic acid. Once pregnant, supplementation should continue for the first 12 weeks to reduce the risk of neural tube defects.
Minerals
Minerals are inorganic substances needed by the body for many different functions. Some minerals are needed in very tiny amounts, these are known as trace elements, such as fluoride.
Calcium (Ca)
Calcium is important for the formation and maintenance of strong bones and teeth, as well as the normal functioning of nervous system and muscles. It is also involved in blood clotting.
Milk and dairy products are the most important sources of calcium. Other sources include bread, calcium enriched soya products, green leafy vegetables and fish with soft edible bones.
Food a fact of life 2009
Iron (Fe)
Iron is needed for needed for the formation of haemoglobin in red blood cells which transport oxygen around the body.
It is also required for energy metabolism and has an important role in the immune system.
Haem iron is present in animal sources in the form of haemoglobin. Non haem iron is present in plant sources such as beans, nuts, dried fruits, wholegrains, soya bean flour and dark green leafy vegetables.
Food a fact of life 2009
Too much iron in the diet can result in constipation, nausea and vomiting.
Phosphorus (P)
Phosphorus is essential for the structure bones and teeth, for the structure of cell membranes and for energy metabolism.
Phosphorus is found in red meat, dairy products, fish, poultry, bread, rice and oats.
Potassium (K)
Potassium is essential for water and electrolyte balance and normal functioning of cells, including nerves.
Potassium is present in all foods, but found richly in fruit (dried fruits, bananas, berry fruits), leafy green vegetables (e.g. broccoli and spinach) meat, nuts, seeds and pulses.
Sodium (Na)
Sodium is needed to regulate body water content and electrolyte balance. Sodium is also needed for the absorption of some nutrients and water from the gut.
Sodium is present in very small amounts in raw foods. It is often added as salt during processing, preparation, preservation and serving. High salt processed foods include bacon, cheese, yeast extract and smoked fish.
Food a fact of life 2009
Fluoride (F)
Fluoride is needed for the formation of strong teeth and protects against dental decay (caries). Fluoride is a trace element, therefore only a small amount is required for good health. Fluoride can be found in drinking water and in small amounts in tea and saltwater fish. Some areas add fluoride to the drinking water. Fluoride toothpastes are another important source.
Nutrient interactions
Some nutrients work together in the body completing different functions. For example: the vitamins A,C and E; calcium phosphorus and fluoride; calcium and vitamin D; iron and vitamin C; carbohydrates and B vitamins.
Anti-oxidants
Vitamins A, C and E are anti-oxidants and work together in the body to protect cells against oxidative damage from free radicals. This damage to cells can increase the risk of developing diseases such as heart disease and cancer.