Micronutrients Vitamins Minerals

1. Micronutrients VitaminsMinerals

2. Last Lesson Revision • Carbohydrate • What is the role of carbohydrate? • What are 3 good sources of carbohydrate? • What is the glycaemic index? • What is the role of fibre? • Protein • What is the role of protein? • What are 3 good sources of protein? • Fats • What is the role of fat? • What are 3 sources of fats? • What are the 4 categories of fats? (Which are good and bad sources)

3. Vitamins • There are 2 types of Vitamins • Fat Soluble Vitamins - Absorbed and dissolved in the body by fats • Water Soluble Vitamins - Dissolved in the body by water

4. VITAMINS FAT Soluble Vitamins WATER Soluble Vitamins VITAMIN A VITAMIN D VITAMIN E VITAMIN K VITAMIN B’s VITAMIN C Including folate

5. VITAMINS FAT Soluble Vitamins WATER Soluble Vitamins VITAMIN A VITAMIN D VITAMIN B12 & Folate VITAMIN C

6. What we will learn • Fat Soluble Vitamins • needs fat to transport them around • Vitamin A • Vitamin D • Water Soluble Vitamins • Needs water to transport them around • B12 • C • Folate

7. Vitamin A – Fat soluble vitamin • Function: • Maintains normal vision –Vitamin A is part of the retina in the eye and deficiencies can cause night blindness • Is an antioxidant – act to reduce risk of heart disease (CVH) and cancer (Cancer Control) by protecting and repairing damage to cells • Immune system – lining of membranes that protect against infection • Cell division and differentiation • Sources: • Carrot, broccoli, squash

8. Vitamin A and the NHPA’s • Colorectal cancer • Antioxidant that helps maintain health cells • This reduces the risk of cancer.

9. Vitamin D - Fat soluble vitamin • Function: • Helps calcium and phosphorus be absorbed into the body from the intestines • Formation of hard tissue eg bones and teeth • Deficiency • Arthritis and other Musculoskeletal conditions – Osteoporosis - Due to calcium and phosphorus role in bone and teeth formation and strength, lack of vitamin D leads to weakened bones and teeth • Rickets in children • Sources: 10% from diet UV rays are fish is a egg yolksConverted to good source contain Vitamin D in the small Skin amounts

10. Folate Vitamin B9 water soluble • Required for cell division and cell maintenance • Required for DNA synthesis and cell growth • Required for RBC development • Development of foetal nervous system • Reduce risk of spina bifida • Sources • Vegemite • Green leafy vegeseg spinach • Oranges, mushrooms

11. Folate and the NHPA’s • Colorectal cancer • Promotes health cell division which may protect against cancer

12. Vitamin B12 water soluble • Required for function of brain and nervous system and DNA synthesis • Assists folate in DNA synthesis and required for formation of RBC’s • Deficiency – anaemia – tiredness, fatigue • Sources • Animal origin • Meat • Liver • Eggs • diary

13. Vitamin C water soluble • Development of collagen – formation of skin , bones, scare tissue • Increase activity of antibodies and immune system cells • Increase absorption of iron. • Sources • Oranges and other citrus fruits • Broccoli • Kiwifruit • strawberries

14. Vitamin C and the NHPA’s • Colorectal cancer • Antioxidants that help maintain healthy cells • This reduces the risk of developing cancer

16. Calcium • Function • Strengthening teeth and bones • Involved in muscle contractions, the secretion of hormones, enzymes and the functioning of the nervous system • Calcium needs high for young children, teenagers, menstruating women and the elderly • Sources • Diary foods • Sardines • Green leafy veges • Fortified soy milk and breakfast cereals.

17. Calcium and the NHPA’s • Osteoporosis • Strengthens bones and assists in the prevention of osteoporosis.

18. Phosphorus • Works with calcium to harden bones and teeth • Phosphorus is also a component of DNA • It assist in the contraction of muscles and functioning of kidneys • Sources • Foods rich in protein • Meat, fish, eggs

19. Phosphorus and the NHPA’s • Osteoporosis • Strengthens bones and assists in the prevention of osteoporosis.

20. Fluoride • Promoted the health of hard tissue • Strengthens tooth enamel, prevents decay • And assists in the ossification of bones • Sources • Fluoridated water • Toothpaste • Fish eg sardines

21. Iron • Forms the haemcomponent of haemoglobin that transport oxygen in the blood • Part of myoglobin that stores oxygen in the muscle • Iron deficiency causes anaemia – tiredness, fatigue • Vitamin C assist in the absorption of iron • Sources • Red meat, chicken, fish • Eggs, nuts, broccoli

22. Iodine • Iodine is required by the thyroid gland to assist in the regulation of metabolism and growth • Deficiency is most common in developing countries • The thyroid gland relies on iodine to produce thyroxin a hormone that controls metabolism • Low iodine levels can trigger the thyroid to become more active leading to swelling of the thyroid gland a condition called goitre

23. iodine • Countries that have sufficient iodine in the soil and crops have no concerns for iodine deficiency • In Australia we add iodine to food as there is low iodine in our soil • In Aust most iodine comes from iodised salt. • It is also in fish, strawberries, eggs and cows milk. • However, Australians are reducing salt intake and are now more at risk of iodine deficiency. • Iodised salt has been added to bread since 2009 • Iodine deficiency is the worlds leading cause of preventable intellectual disability or mental retardation in children

24. sodium • Role in regulation of body fluids • Regulates balance of fluids in cells • Electrolyte – important for brain function and muscle contraction. • Most Australians get 8 – 9 times the sodium they require • Sources • Most from processed foods • Biscuits, chips • Take away foods eg pizza, hot chips • Processed meats

25. Sodium • Excess sodium leads to hypertension ( high blood pressure) • Other effects include • Heart failure • Kidney problems, kidney stones • Stroke and heart attack • Osteoporosis • Sodium deficiency due to loss of body fluids • Cramps, dizziness • dehydration

26. Sodium and the NHPA • Cardiovascular health • Osteoporosis • Excess sodium accumulates in the blood. As it retains water this increases blood volume and blood pressure. Which can contribute to hypertension. • Hypertension is a risk factor for CV disease • Excess sodium can interfer with calcium absorption leading to weaker bones and osteoporosis

27. The importance of nutrition as a risk and protective factor for the NHPA’s • The key to healthy food intake is balance • The nutrients play an important role in maintaining health • Incorrect quantities can have a negative effect on health

28. Cardio vascular Disease • Nutrient Examples in food Function as a protective factor affect on Health. • Nutrient Examples in food Function as a risk factor affect on Health.

29. Colorectal Cancer • Nutrient Examples in food Function as a protective factor affect on Health. • Nutrient Examples in food Function as a risk factor affect on Health.

30. Diabetes Mellitus • Nutrient Examples in food Function as a protective factor affect on Health. • Nutrient Examples in food Function as a risk factor affect on Health.

31. Osteoporosis • Nutrient Examples in food Function as a protective factor affect on Health. • Nutrient Examples in food Function as a risk factor affect on Health.

32. Obesity • Nutrient Examples in food Function as a protective factor affect on Health. • Nutrient Examples in food Function as a risk factor affect on Health.