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| Question | Answer |
| What are Nutrients? | Substances in food that are used by the body for growth, maintenance and repair |
| Nutrient-Dense | Foods that are high in nutrients such as vitamins, minerals, complex carbohydrates, lean protein and healthy fat, and generally lower in kilojoules/energy |
| Bioavailability | The degree to which nutrients in food are available for absorption and use in the body |
| Oxidative Stress | Imbalance between the production of free radicals and the ability of the body to detoxify the harmful effects of them |
| What are the Fat Soluble Vitamins? | A, D, E and K |
| What are the Water Soluble Vitamins needed for this Syllabus? | B1 - Thiamine, B2 - Riboflavin, B3 - Niacin and Vitamin C |
| What is the difference between the storage of Fat Soluble to Water Soluble vitamins? | Fat Soluble - stored in the liver and fatty tissue for extended periods of time - so do not need to be replenished daily Water - Not stored by the body, instead excreted from the body in urine - so needs to be replenished daily |
| Which Vitamins are destroyed by heat and dissolved in cooking processes with heated water? | B and C |
| Which Vitamins can accumulate and lead to toxicity and damage of organs? | Fat Soluble - A, D, E and K |
| What is another name for Vitamin A and what is it main functions? | Retinol: - normal vision - body growth - immune function - reproductive health |
| How is Vitamin D produced and what is its main functions? | Produced in the skin from exposure to sunlight - bone growth -regulating the immune system |
| What are the main functions of Vitamin E | An Antioxidant - protects fatty acids from oxidation |
| What are the main functions of Vitamin K? | - clots blood - supports bone health - prevents calcification of blood vessels |
| Food Sources - A | Liver - fish, beef and sausages butter egg yolk yellow veges |
| Food Sources - D | Fish Liver Oil Mushrooms salmon egg yolk meat fat |
| Food Sources - E | Oils Nuts Avocado Peanut Butter Margarine Fatty Fish |
| Food Sources - K | Green Leafy Vegetables - parsley, kale spinach, Brussel sprouts, lettuce egg yolk butter liver |
| What three vitamins can be found in egg yolk? | A, D and K |
| What two vitamins can be found in liver and butter? | A and K |
| What does vitamins A, D and E have in common in regard to over consumption? | toxicity is rare and only caused by excess doses of supplements |
| Over and Under - A | Over - hypervitaminosis A and liver disease Under - dry eyes, blindness, hair loss, skin problems |
| Over and Under - D | Over - hypercalcemia - excess calcium in blood Under - lowered immune function causing slow wound healing adults - osteomalacia (soft and brittle bones/weak muscles) rickets in children |
| Over and under - E | Over - oxidative stress (the body can't produce enough free radical to detoxify the body) Under - not found in healthy people |
| Over and Under - K | Over - no known symptoms Under - blood doesn't clot properly |
| Functions - thiamine | B1: Carbohydrate metabolism to supply energy to tissues Processes fat and Alcohol nerve function |
| Functions - riboflavin | B2: growth and production of red blood cells vision and skin health |
| What is special about niacin and what is its functions? | convert carbs, fat and alcohol into energy skin health supports nervous and digestive systems |
| Functions - Ascorbic acid | VC: protects lipids and human plasma against oxidative stress aids in the absorption of minerals - copper and iron |
| B1 - food sources | Meat, Nuts, Wholegrains and most Fruit and Vegetables |
| B2 - Food Sources | Whole grains - cereals milk eggs green leafy veges |
| B3 - Food Sources | Animal Products - Meat, Poultry and Dairy Wholegrains and nuts Mushrooms |
| VC - Food Sources | Citrus Guava Sprouts and broccoli Kiwifruit and Strawberries Blackcurrents |
| Over and Under in thiamine | Over - none Under - very uncommon sometimes in alcoholics (beriberi) |
| Over and Under in Riboflavin | Over - none Under - rare |
| Over Under in Niacin | Over - large doses (supplements) - itching, flushing nausea, liver damage under - dementia, diarrhea, dermatitis |
| Over Under VC | Over - >1000mg can cause gastrointestinal effects Under - rare Scurvy - loss of collagen strength resulting in loose teeth, bleeding and swollen gums and slow healing |
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