1.2 sources and nutritional properties of micronutrients

what is the function of Vitamin B1 (Thiamin)?

helps release energy from carbohydrates, fats and proteins

what are sources of Vitamin B1?

meats, poultry, fish, whole grain cereals, yeast

what is the function of Vitamin B2 (Riboflavin)?

helps release energy from proteins and fats

what are sources of Vitamin B2?

milk, meat, wholegrain cereals, vegetables, eggs, yeast

what is the function of Vitamin B3 (Niacin)?

supports energy supply to cells and helps release energy from macronutrients

what are sources of Vitamin B3?

meats, fish, wholegrain cereals, vegetables, dairy foods, yeast

what is the function of Vitamin B5 (Pantothenic Acid)?

involved in metabolic reactions of carbohydrates, proteins and fats

what are sources of Vitamin B5?

organ meats, wholegrain cereals, yeast

what is the function of Vitamin B6 (Pyridoxine)?

helps synthesize proteins, hormones, antibodies and enzymes

what are sources of Vitamin B6?

meats, eggs, wholegrain cereals

what is the function of Vitamin B7 (Biotin)?

required for metabolism of carbohydrates, proteins and fats

what are sources of Vitamin B7?

cereals, egg yolk, yeast, organ meats

what is the function of Vitamin B9 (Folic Acid)?

essential for cell production and maintenance, and genetic material

what are sources of Vitamin B9?

green leafy vegetables, organ meats, yeast

what is the function of Vitamin B12 (Cobalamin)?

works with folate in protein synthesis and red blood cell production

what are sources of Vitamin B12?

meats, poultry, fish, eggs; vegans need fortified foods

what is the function of Vitamin C (Ascorbic Acid)?

helps form collagen and maintain strength of tissues

what are sources of Vitamin C?

citrus fruits, berries, red peppers, tomatoes, green leafy vegetables

what is the function of Vitamin A (Retinol)?

supports night vision and maintains mucus-secreting cells

what are sources of Vitamin A?

carotene in vegetables; retinol in meat, eggs, fish, dairy

what is the function of Vitamin D (Cholecalciferol)?

strengthens bones and regulates calcium and phosphate absorption

what are sources of Vitamin D?

sunlight, fish liver oils, oily fish, egg yolk, dairy fats

what is the function of Vitamin E (Tocopherols)?

acts as an antioxidant protecting cells from oxidative damage

what are sources of Vitamin E?

nuts, seeds, vegetable oil, wheat germ, margarine

what is the function of Vitamin K (Phylloquinone)?

helps blood clotting by controlling clotting proteins

what are sources of Vitamin K?

green leafy vegetables, fruits, cereal grains, seeds

what factors affect micronutrient bioavailability?

nutrient interactions, food preparation, gut health, presence of enhancers or inhibitors

how does Vitamin D affect calcium absorption?

promotes calcium uptake from food and reduces urinary loss

how does Vitamin C affect iron absorption?

enhances absorption of non-haem iron from plant sources

what happens with excess Vitamin A intake in children in Western Europe?

can lead to toxicity symptoms like headaches, nausea and liver damage

what is the effect of Vitamin A deficiency in Central Africa?

causes night blindness and increases risk of full blindness

what condition is caused by Vitamin B1 deficiency?

Beri Beri- symptoms include loss of appetite, vomiting, nerve dysfunction

what condition is caused by Vitamin B3 deficiency?

Pellagra- symptoms include diarrhoea, dementia and dermatitis

what condition is caused by Vitamin C deficiency?

Scurvy- leads to gum damage, tooth loss and bleeding

what condition is caused by Vitamin D deficiency?

Rickets in children, Osteomalacia in adults

what condition is caused by Vitamin B12 deficiency?

Pernicious Anaemia- fatigue, numbness, memory loss

what is the function of Calcium?

builds bones and teeth, supports blood clotting and nerve function

what are sources of Calcium?

dairy foods, broccoli, canned fish

what is the function of Phosphorus?

strengthens bones and helps release energy via ATP

what are sources of Phosphorus?

dairy, wholegrain cereals, meat, nuts, seeds

what is the function of Iron?

carries oxygen via haemoglobin and myoglobin, supports collagen formation

what are sources of Iron?

meat, green vegetables, dried fruit, kidney beans, sardines

what is the function of Sodium and Potassium?

regulate fluid balance, muscle contraction, nerve signals

what are sources of Sodium and Potassium?

sodium: added salt; potassium: tomatoes, bananas, meat, cereals

what is the function of Zinc?

supports enzyme activity, growth, wound healing, skin health

what are sources of Zinc?

red meat, fish, cheese, pulses, cereals

what is the function of Magnesium?

found in bones and tissues, supports enzyme reactions

what are sources of Magnesium?

vegetables, nuts, cereal grains

what is the function of Iodine?

supports metabolism and neurological development via thyroid hormones

what are sources of Iodine?

vegetables, cereals, seafood, eggs, dairy

what is the function of Fluorine?

maintains bone and dental health

what are sources of Fluorine?

water supply, toothpaste, tea, sardines, salmon

what is the function of Manganese?

helps enzyme formation and bone development

what are sources of Manganese?

tea, bread, cereals, green vegetables

what is the function of Selenium?

antioxidant that protects cells and supports metabolism

what are sources of Selenium?

meat, seafood, Brazil nuts, brown rice

how do Iron and Vitamin C interact?

Vitamin C improves absorption of non-haem Iron

how do Vitamin D and Calcium interact?

Vitamin D enhances Calcium absorption and retention

how do B vitamins relate to energy release?

Vitamins B1, B2, B3 and B5 help release energy from carbohydrates