Transcript Year 12 Health and Human Development

Year 12 Health and Human Development
MICRONUTRIENTS
1. Vitamins
• Required daily in small amounts
• All have multiple functions
• Interact with other nutrients to carry out their
function
• Regulate metabolic functions
• There are two groups of vitamins – water
soluble and fat soluble
Water-soluble Vitamins
• Dissolve easily in water
• Able to be carried around the body and
dissolved in blood plasma
• Quickly excreted by the body
• Need to be replaced on a daily basis
• Examples include: Vitamin C and B Group
Vitamins
Fat soluble Vitamins
• Do not dissolve in water
• Need to be stored in either the liver or fatty
tissues
• Need to be transported by special protein
• Examples include: Vitamin A, Vitamin D,
Vitamin E and Vitamin K
(a) Vitamin A
• Helps growth and repair of body tissues
• Maintains the health of epithelial tissues
(protects nerves, skin, mouth)
• Helps avoid infection and damage to the mouth,
nose, throat and lungs
• Helps growth and formation of bones, tooth
enamel and gums
• Helps night vision and maintenance of eyes
• Help maintain a healthy immune system
• Helps cell development
Vitamin A continued...
• Vitamin A is found in the following foods:
- Dairy (milk, cheese, cream, butter)
- Meat (liver, kidney)
- Eggs
- Oily Fish (salmon)
- Red / Orange coloured fruit and vegetables
(carrot, pumpkin, sweet potato, apricot,
cantelope)
- Green leaf vegetables (spinach, broccoli)
B Group Vitamins
• They are chemically different, however they
work together to perform their functions
• Metabolise carbohydrates, protein and fat for
energy production
• Help maintain healthy skin
• Enhance the immune system
• Enhance the nervous system
• Promote cell growth
Vitamin B1 - Thiamin
• Converts carbohydrates to glucose to be used
as energy
• Assists effective heart function
• Maintains healthy nerve cells (in the brain)
• Assists normal muscle development
• Maintains healthy internal organs
• Vitamin B1 is found in wholegrain cereals,
wholegrain breads, legumes and nuts
Vitamin B3 - Niacin
• Help metabolise carbohydrates, protein and
fat for energy production
• Help maintain the nervous system
• Help maintain the digestive system
• Improves circulation
• Reduces blood cholesterol levels
• Vitamin B3 is found in dairy, poultry, fish, lean
meat, nuts, eggs, wholegrain cereal and
legumes
Vitamin B2 - Riboflavin
• Helps metabolise carbohydrates, protein and
fat for energy production
• Assists the growth of red blood cells
• Forms antibodies
• Helps maintain good vision
• Maintains good skin, nails and hair
• Vitamin B2 is found in eggs, milk, liver, kidney,
green leaf vegetable, lean meat, break and
cereal
Vitamin B6 - Pyridoxine
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Helps metabolism of protein and fat
Activates enzymes
Assists production of antibodies
Helps the healthy function of the nervous
system and the brain
• Balances sodium and potassium levels
• Vitamin B6 is found in meat (liver and kidney),
wholegrain cereal and legumes
Vitamin B12 - cyanocobalamin
• Produces and regenerates red blood cells
• Assists the functioning of the central nervous
system
• Ensures the proper use of carbohydrates, fats
and protein for cell growth
• Vitamin B12 is found in primarily foods of
animal origin: meat (liver), fish, seafood, eggs
and milk
Vitamin B9 – Folate / Folic Acid
• Forms, multiplies and matures red blood cells
• Assists cell growth and division (especially
important during pregnancy)
• Metabolises protein
• Vitamin B9 is found in green leafy vegetables,
asparagus, cereal, bread, liver and legumes
Vitamin C
• Formation of collagen (connective tissue that
holds together skin, cartilage, tendon and bone)
• Promotes healthy bones, teeth, gums and blood
vessels
• Promotes wound healing
• Plays a role in haemoglobin formation
• Protects other vitamins against damage
• Vitamin C is found in citrus fruits, strawberries,
tomatoes, capsicum. Most fruit and vegetables
contain Vitamin C
Vitamin D
• Absorption, regulation and utilisation of
calcium and phosphorus (growth of bones and
teeth)
• Maintains adequate levels of calcium and
phosphorus
• Maintains a stable nervous system, health
action and blood clotting
• Helps formation of some enzymes in the body
• Vitamin D is found in butter, margarine,
cream, fish (salmon, tuna), liver and kidney
2. Minerals
• Inorganic chemical elements in our diet / body
• Body needs at least 20 minerals to function
• Some minerals are needed in larger quantities
than others
• These are: calcium, phosphorus, iron, sodium
and iodine
Calcium
• Construction and maintenance of bones and teeth
• 99% of the total body calcium in in the skeleton and
teeth and 1% is in the blood and soft tissues of the
body
• Is important to maximise bone density and trying to
achieve peak bone mass
• If not reached this can lead to osteoporosis
• Helps transport ions to help muscle contraction
• Controls normal blood pressure
• Assists in blood clotting and wound healing
• Calcium is found in dairy products (milk, cheese,
yoghurt), tofu, legumes, nuts and green leafy
vegetables
Phosphorus
• Combines with calcium to make our skeleton
rigid
• This forms calcium phosphate
• Works with protein to allow growth,
maintenance and repair of cells and tissues
• Assists in the contraction of muscles
• Phosphorus is found in food sources high in
protein such as milk, meat, eggs, legumes and
grains
Sodium
• Regulates blood pressure and blood volume
• Maintains body water distribution (along with
potassium)
• Can be reabsorbed in the kidneys for later use
• Sodium is found in most processed foods,
such as breakfast cereals, breads, some meat
and fish
Iodine
• Used by the thyroid gland (regulates cell
activity and growth in all tissues)
• Plays a role in metabolising nutrients required
for energy
• Iodine is found in foods depending on the
supply of iodine in the soil. Usually also found
in fish, seafood, table salt (iodised version)
Fluoride
• Helps harden tooth enamel during childhood
• Supports the mineralisation process
(deposition of calcium and phosphate)
• Prevents bacteria in the teeth
• Fluoride is found in water and fish with edible
bones