Micronutrients Vitamin A, D, E, K - PowerPoint Presentation

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Micronutrients

Vitamin A, D, E, KFat Soluble – goes into lymphatic system and are stored  -this means that excessive amounts can build up and be toxic!

Vitamin B & CWater Soluble – can be excreted in urine, means they don't build up as easily, but still need to be cautious

Vitamin

A

(Sarah & Tyga)

D

(Eloise & Millie)

E

(Charlotte & Amelia)

K

(Joe)

B

(Emily & Ashante)

C

(Kaitlyn & Luke)

Food Sources

Cheese, eggs, oily fish, milk and yoghurt

Salmon, milk, cheese,

Cereal, cod, orange juice , mushrooms 

Sunflower seeds, almonds, avocado, hazelnuts, mango

Prunes, Kiwi, Avocado, Blackberries, Figs (dried), Tomatoes (sun-dried)

Pork, chicken, turkey, oats, bananas, peanuts

Citrus fruit, peppers, strawberries, broccoli, potatoes

Benefits

Important for normal vision, the immune system and reproduction

Maintaining healthy  bones and teeth. Protects from diseases

Helps maintain healthy skin and eyes and the body's natural defense against illness and infections

The body needs vitamin K for blood clotting (healing wounds), also evidence that it helps with keeping bones healthy  

Cell health, energy levels, good eyesight and good digestion

Vitamin C is an antioxidant that helps protect your cells against free radicals.

Dangers of high levels

Risk for seizures, headache, and blurred vision

Lead to high pressure and bone loss and kidney damage

Blood thinning, increase risk of strokes

Can cause damage to liver  and cell membranes.

People may suffer from indigestion, nausea or mild diarrhea

People may suffer from nausea or even abdominal cramps .

Dangers of low levels

Night blindness, skin irritation.

Osteoporosis

Increase of cancer and high blood pressure

Blurry vision that could lead to blindness.

Causes abnormal bleeding.

Lightheadedness, pale skin, weak

It can  cause scurvy  an have symptoms  such as fatigue or even depression 

Micronutrients

Minerals

Iron 

(Sarah & Tyga)

Calcium 

(Joe)

Magnesium 

(Miss)

Sodium 

(Kaitlyn & Luke)

Potassium 

(Emily & Ashante)

Selenium

(Amelia & Charlotte)

Zinc

(Eloise & Millie)

70% of your body's iron is found in the red blood cells of your blood called hemoglobin.

You can find iron in liver, red meat, nuts, dried fruit.

8.7mg a day for men over 18. 14.8 mg a day for women aged 19-50. 

Calcium helps with bone growth and strength also apples to teeth

Calcium is found in dairy products including milk cheese and ice cream.

Man: 1000mg/day

Same for women

Muscle & nerve function & energy production

. Chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes and osteoporosis.

Found in: greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran

Rrecommended

dietary allowance:

Men

400-420 mg 

Women 

310-320 mg 

Sodium helps keep the water and electrolyte balance of the body

Sodium can be found in vegetables such as Beets, Calery, Carrots, Sinach

The daily Sodium intake form men and women is less that 2,300 per day, which equals to About one teaspoon of table salt

Potassium is a mineral that your body needs to work properly. It is a type of electrolyte. It helps your nerves to function and muscles to contract. It helps your heartbeat stay regular. It also helps move nutrients into cells and waste products out of cells.

Bananas contain potassium.

Selenium helps your body's metabolism and thyroid functions. It acts as a power antioxidant, it can reduce your risk of some cancers, may protect against heart disease, it boosts your immune system.

Best sources of this mineral are oysters, brazil nuts, yellowfin tuna, eggs, sunflower seeds and chicken breasts.

Your daily intake should be a maximum of 75 micrograms

Zinc is a mineral that you need to fight off bacteria and viruses. It helps heal wounds. Zinc may reduce age related illnesses. 

Zinc is found in meat, nuts , seeds, dark chocolate, oats and yoghurt. 

You need between 2 and 13 mg depending on your age 

Health Factors

Health Factor

Heart Disease

(Sarah)

Hypertension

(Tyga)

Diabetes

(Eloise & Millie)

Coeliac Disease

(Luke)

Irritable Bowel Syndrome

(Charlotte)

Lactose Intolerance

(Amelia)

Food Allergies

(Joe)

Loss of ability to feed independently

(Emily & Ashante)

What is it?

Conditions that narrows or block blood vessels

Hypertension is when the pressure in your blood vessels is unusually high.

Type 2 diabetes  - where the pancreas produces little or no insulin Type 1 diabetes  -your blood sugar level  is too high because your body cant  make enough insulin 

This is when the small intestine becomes hypersensitive to gluten.

Common condition that affects the digestive system. 

Lactose intolerance is a digestive problem where the body is unable to digest lactose (a type of sugar found in milk and dairy products

An abnormal response by the immune system to certain food.

Paralysis can cause loss of ability to feed independently and may require a feeding tube. Having stroke.

What are the symptoms

Shortness of breath, chest pain and tightness,

Pain in neck, jaw, throat, 

Weakness in your legs and arms.

High blood pressure does not usually have any symptoms. The only way to find out is to get your blood pressure checked.

Increased thirst

Frequent urination

Extreme hunger

Unexplained weight loss

Presence of ketones in the urine

This makes the process of digestion difficult. 

Fatigue, pain and cramping, bloating, feeling sick, backache and

Diaorrhoea

.

Farting, diarrhoea, bloating, stomach cramps/pains, stomach rumbling, nauseous feeling

Tingling or itching in the mouth, hives, itching, swelling of the face.

Numbness or pain in affected muscles.

Muscle weakness

Spasms and twitches 

Stiffness 

How is it treated?

Lifestyle changes,

Medicine,

Some cases surgery.

Lifestyle changes like eating a healthy diet and exercising regularly can help lower high blood pressure.

Type 1 – insulin pumps , islet  cell  transplant 

Type 2 -  tablets and medication , weight loss surgery , diet and exercise  and insulin 

The only way to treat Coeliac disease is to begin a lifelong gluten free diet (there is no cure)

Avoid foods that trigger the symptoms, eat at regular times and don’t skip meals and keep a diary of what you eat. 

Diet changes, lactose-free foods.

Putting a diluted solution on the swelled-up area, EpiPen.

A tube or a food pump can be used you feed you 

What causes it?

A build up of fatty plaques in your arteries also unhealthy lifestyle habits, like a poor diet, lack of exercise, being overweight and smoking.

If you are overweight, could be a cause for hypertension. Eat to much salt and do not eat enough fruit and vegetables, do not do enough exercise and drink to much alcohol or coffee.

The amount of sugar in the blood is controlled by a hormone called insulin, which is produced by the pancreas When food is digested and enters your bloodstream, insulin moves glucose out of the blood and into cells, where it's broken down to produce energy.

However, if you have diabetes, your body is unable to break down glucose into energy. This is because there's either not enough insulin to move the glucose, or the insulin produced does not work properly.

There are no lifestyle changes you can make to lower your risk of type 1 diabetes.

You can help manage type 2 diabetes through healthy eating, regular exercise and achieving a healthy body weight.

It is caused by a reaction in the immune system form rye, or barley in wheat.

Early life stress, especially in childhood or bacteria overgrowth. 

People with primary lactase deficiency usually have it because of inherited genetics. People with secondary lactase deficiency could be caused by problems in the small intestine. Congenital lactase deficiency is a type of condition which is found in new born babies that can run in the family. Developmental lactase deficiency is caused when  babies are born prematurely. 

Eating food that you are allergic to.  

You can get a test done if you think you are allergic to something.

Accidents, strokes, spinal cord injury.