Micronutrients (AQA GCSE Food Preparation & Nutrition): Flashcards

Any three of:

• citrus fruits, e.g. oranges and lemons

• strawberries

• bell peppers

• broccoli

• Brussels sprouts

It is needed for DNA synthesis, cell division and proper foetal development. A deficiency increases the risk of spina bifida in the developing baby.

Function: essential for red blood cell formation, neurological function and DNA synthesis.

Deficiency: fatigue, weakness and tingling hands or feet.

Beri beri, a muscle wasting disease. It is only seen in countries where there are food shortages.

False.

Vitamin E deficiency is rare, with no obvious issues. An excess causes a loss of appetite.

Any four of:

• damaging or over-ripening fruit and vegetables

• storing food in unsuitable conditions

• not eating food when fresh

• cutting food excessively

• soaking food, so vitamins leach out

• removing skins

• cooking in water

Use less water.

Add the food to water that is already boiling, then cool it as soon as it is cooked.

A molecule that protects body cells from damage caused by free radicals.

• Vitamin A — neutralises free radicals

• Vitamin C — supports immune function

• Vitamin E — protects cell membranes

Heart disease and certain types of cancer, by reducing damage to body cells.

Vitamin A: poisonous, and potentially harmful to a developing foetus.

Vitamin C: stomach pain and diarrhoea.

A naturally occurring element needed by the body in small amounts to carry out a range of functions.

• calcium

• iron

• sodium (salt)

• fluoride

• iodine

• phosphorus

• strengthens bones and teeth

• helps control muscle contractions

• aids blood clotting

Any three of:

• dairy products, e.g. milk, cheese and yoghurt

• nuts, soya beans and tofu

• oily fish

• green, leafy vegetables

• bread and fortified cereals

Rickets stunts bone development in children, causing bone deformities as they grow.

Osteoporosis is the weakening of bones over time, most common in elderly people.

Iron is found in red blood cells. It binds to oxygen in the lungs and carries it around the body to respiring tissues.

Any three of:

• red meat, e.g. beef

• beans and nuts

• dried fruit and green, leafy vegetables such as spinach

• liver and eggs

• fortified cereals and bread

Non-meat foods contain non-haem iron, which is harder to absorb. Eating vitamin C alongside it makes absorption easier.

Without enough iron, less oxygen is delivered to respiring cells, so less energy is released. This causes tiredness and dizziness.

A deficiency of iron in the diet causes a condition called anaemia.

Females lose blood during menstruation, so new red blood cells containing iron must be made to replace those lost.

Females need around 14.8 mg per day and males around 8.7 mg.

It helps regulate the water balance between the cells and the blood, and plays a role in nerve impulses, muscle contraction and respiration.

True.

Too much salt raises blood pressure, which increases the risk of heart attacks and strokes. Adults should eat no more than 6 g of salt per day.

Any three of:

• bacon and cheese

• processed foods, e.g. tinned foods and ready meals

• savoury snacks, e.g. salted nuts and crisps

Function: prevents tooth decay and strengthens tooth enamel.

Sources: tap water (often added artificially), mineral water, bony fish such as sardines, seafood and tea.

Staining and 'pitting' of the tooth enamel, and in extreme cases skeletal fluorosis, which causes bone deformities.

To make the hormone thyroxine, which regulates the rate of metabolism.

Less thyroxine is made, causing development problems in children and reduced IQ.

It can also cause a swollen thyroid, producing a lump in the neck called a goitre.

• strengthens bones and teeth

• helps release the energy stored in food

Any three of:

• bone pain

• fragile bones

• stiff joints

• fatigue

Calcium: stomach pain and diarrhoea.

Iron: constipation, nausea and stomach pain.

Iodine: more thyroxine in the blood, leading to weight gain.

Sodium: muscle cramps, and in extreme cases kidney failure, liver disease and heart failure.

Fluoride: an increased risk of tooth decay.

Calcium: 700 mg

Fluoride: 3–4 mg

Iodine: 140 mcg

Phosphorus: 550 mg

It provides no nutrition to the body, but it still carries out many essential roles.

• in sweat

• exhaled in the breath

• in urine produced by the kidneys

They produce more urine when there is too much water, and less urine when there is not enough.

Waste water and waste products such as urea are filtered out of the blood by the kidneys and expelled in the urine.

Water also helps prevent constipation.

Sweat released onto the skin absorbs heat energy from the blood vessels beneath the surface.

It uses this energy to change from a liquid into a gas, cooling the blood and reducing body temperature.

Water in saliva turns solid food into a paste that moves easily through the digestive system.

Water also dilutes stomach acid and helps push digested food through the small intestine.

Substances and waste products dissolve in water and diffuse to where they are needed. Blood, tissue fluid and cytoplasm are all mostly water.

The NHS recommends drinking around 1.2–1.8 litres of water per day, roughly 6–8 glasses.

Any four of:

• age

• gender

• diet

• levels of physical activity

• climate

False.

Any fluid increases hydration, but water is the most efficient. Coffee and alcoholic drinks are not very effective.

Around 20–30 % comes from food, and 70–80 % from drinks.

• headaches

• lack of energy

• light-headedness

Drinking too much water, which makes cells swell — including brain cells.

This can cause seizures and lasting damage.

Any two of:

• during exercise or endurance sport

• in a hot climate, when the body sweats more to stay cool