Food Tech: Micronutrients & nutrients in food

Details of Iron: Function, source, deficiency

• Mineral

• Iron prevents anaemia

• Iron forms haemoglobin for RBC which carries oxygen

• Red meat, green leafy veg

Details of Calcium: Function, source, deficiency

• Mineral

• Strong bones, teeth

• Dairy, green leafy veg

• Deficiency cause osteoporosis

Details of Fluoride: Function, source, deficiency

• Mineral

• Strengthens email on teeth

• Fortified water

• Dental cavities

Details of Magnesium: Function, source, deficiency

• Mineral

• For healthy immune system, bones and teeth

• Spinach and brown rice

• Cramps and muscles spasm

Details of Sodium: Function, source, excess

• Mineral

• Regulates water content in body

• Salt

• Excess causes High blood pressure, heart disease and stroke

Details of Iodine: Function, source, deficiency

• Mineral

• Regulates hormones in the thyroid

• Seafood

• Lethargic, tired

Details of Vit A: Function, source, deficiency

• Fat soluble

• Iron, metabolism, skin and vision

• Whole milk, green leafy veg, carrots (Beta CAROTENE)

• Excess: liver and bone damage

• Deficiency: Night blindness

• Good eyesight, growth, immune system, skin

• antioxidant

Details of Vit D: Function, source, deficiency

• Fat soluble

• Absorb calcium, bones, teeth

• Oily fish, eggs, fortified cereal

• Weak bones, teeth, osteomalacia (adults)

Details of Vit E: Function, source, deficiencies & excess

• Fat Soluble

• Skin, eyes, antioxidant (protect cells from free radicals)

• Sunflower seed oil, nuts

• Too much: interfere w blood clotting, nausea, blurred vision

• Too little: Rare but weak muscles, sight problems

Details of Vit K: Function, source, deficiency

• Fat soluble

• Helps clot blood & heal wounds, immune system & bones

• Leafy greens, cereals and veg oils

• Can’t have too much

• Rare to have too little but can cause uncontrolled bleeding in newborns

Details of Vit B’s: Function, source, deficiency

Vitamin	Function	Source	Deficiency
B1 (Thiamin)	Releasing energy + Nervous system	Whole grains & dairy	Beriberi (Nervous system)
B2 (Riboflavin)	-	-	Cracking skin at mouth, swollen tongue
B3 (Niacin)	-	-	Pellagra (diarrhoea, dementia, dermatitis)
B9 (Folate)	Neural tube development	Whole grains, green leafy veg	Spina bifida (unborn babies)
B12 (Cobalamin)	Energy production, protect nerve cells	eggs, milk	Pernicious anaemia

Details of Vit C: Function, source, deficiency

• Ascorbic Acid

• Water soluble

• Iron absorption, antioxidant, collagen production

• Citrus fruits, green veg

• Bleeding gums & anaemia

What vitamins a fat-soluble? What does this mean?

A D E K

Found in fatty foods like meat and fish

What are the water-soluble vitamins? What does this mean?

B’s C

Dissolvable in water so cannot be stored in the body and must be consumed daily

What does B1 do, where is it found and what problems does too little cause?

Thiamin

Helps nervous system & energy release from foods

Bread, pasta, rice, peas, eggs, liver

Tiredness, weak muscles & beriberi (severe disease)

What does B2 do, where is it found and what problems does too little cause?

Riboflavin

Energy release from foods & tissue repair

Milk, eggs, cheese, leafy greens

Dry skin, sore throat, mouth sores

What does B3 do, where is it found and what problems does too little cause?

Niacin

Energy release, nervous system, skin

Wheat, nuts, meat, fish

Pellagra (disease: fatigue, depression, memory loss)

What does B9 do, where is it found and what problems does too little cause?

Folic Acid / folate

growth, healthy babies, B12 - red blood cell making

Liver, peas, leafy greens

Anaemia, tiredness, weak muscles, mouth sores

What does B12 do, where is it found and what problems does too little cause?

Cobalamin

Nervous system & B9 - red blood cell making

Milk, eggs, meat, fish

Tiredness, nerve damage (vegan most risk)

What does Vitamin C do, where is it found and what problems does too little cause?

Ascorbic acid

Protect body from infection, healthy blood vessels, heal wounds

Citrus fruits, tomatoes, green veg, strawberries, potatoes

Anaemia, scurvy (tiredness & bleeding gums) Cancer risk (C is antioxidant)

How can you prevent the loss of vitamins before consuming fruit & veg

• Prepare just before needed

• Don’t let sit in water

• Chop larger chunks (smaller SA)

• Don’t peel or peel thinly

What are antioxidants?

Protect our bodies from free-radicals which can damage our cells leading to cancer and heart disease

What are six minerals, their function, source and problems of (1) too much or (2) too little

Calcium	Bones, teeth, nerves, muscles	kidney stones / osteoporosis
Iron	Forms haemoglobin for blood cells	nausea / anemia
Sodium	(salt) Controls water content	High BP / nausea
Phosphorus	Healthy bones & teeth	Hard to absorb calcium / Weak muscles
Potassium	Cardiovascular health & balance fluids	Nausea / Irregular heartbeat
Magnesium	Release energy & bones	nausea / Lack of appetite

All found in leafy green veg ex. phosphorus (dairy, meat, fish)

What are the trace elements, their source, function and problems with (1)too much or (2)too little

Fluorine	Strengthens teeth, enamel	Brown teeth & bone issues / weak teeth
Iodine	Makes some hormones	Rare - affect thyroid gland function / Goitre (neck swelling)

Why is water needed in our diet?

• Regulate body temperature

• Helps kidneys flush out toxins and waste through urine

• Transports nutrients, O2 and CO2 around the body

What does a lack and excess of water cause?

• Headaches

• Weakness, sickness

• Quick heartbeat

• Being confused

• Dark-coloured urine

• Too much → Water intoxication. Kidneys can remove water quick enough → headaches, nausea, vomiting

Recommend 6-8 glasses per day

Label the nutrients in wheat

Label the nutrients in milk

Milk being homogenised means that the fat globules have be broken up so they are evenly spread throughout the milk and larger fat doesn’t rise to the top.

Nutrients in Alternative milks (RIce, Oat and soya)

What are the nutrients in cheese?

SImilar to milk

Harder cheeses → more fat and protein (more liquid has been lost)

Source of calcium, Vit A, riboflavin (B)

Properties of meat

• Muscle fibres surrounded by connective tissue

• Made up of proteins: Collagen and elastin

• Myoglobin protein & haemoglobin gives meat its colour

• Fat inbetween tissues, keeps it moist

• Fat soluble vitamins and B vits (if not lost in water), iron and water (74%)

• Poultry has less fat than red meat

Nutrition in fish

Protein

Fat (less in shellfish, white fish)

Oily fish contain essential fatty acids (Omega 3) and Vit A & D

Minerals, calcium in bones of tinned fish

What is the structure and nutrition of eggs?

Egg white (60%) albumin which is the protein which expands and traps air when whisked

Egg yolk (30%) lecithin which is a natural emulsifier e.g. mayonnaise

Nutrition in differrent fats

1. Margarine → same fat as butter, less sat fat. Fortified with A & D

2. White fats → Oils, can replace lard, pastry

3. Oils - 100% fat unsat fat from veg oils

4. Animal fat

What are the nutrients in alternative protein foods?

Soya beans are HBV

Contain vits and minerals (often been enriched)

Fibre (often in Quorn and soya mince)

Low in fat

Mycoprotein (Quorn) is made from micro-organisms and normally has egg to bind it together.

Tofu made from soya beans