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Micro-nutrients - Coggle Diagram
Micro-nutrients
Water-soluble vitamins
What are they
B group vitamins
Vitamin C
Folic acid
Folic acid:
Function: Reduces birth defects in unborn babies
Found: fortified breakfast cereals, broccoli, Brussel sprouts and chickpeas
Excess: Not known
Deficiency: spina bifida in the unborn baby.
Vitamin C: Ascorbic acid
Function: healthy connective tissue, helps wounds heal and assists in the absorption of iron it also protects healthy cells from free radicals
Found: citrus foods Black currants and both red and green peppers
Excess: Stomach pain and diarrhoea
Deficiency: scurvy, which causes swollen gums, joint pains and wounds that fail to heal.
B group:
B2: Riboflavin
Function: To release energy from food
Found: Chicken, eggs, milk, fish, leafy veg
Excess: None known
Deficiency: Skin issues, dry and cracked lips
B3: Niacin
Function: Release energy from food, keeps skin and nervous system healthy
Found: Meat, fish, flour, eggs, milk
Excess: Possible liver damage
Deficiency: Pellagra, dermatitis, dementia, diarrhoea
B1: Thiamin
Function: Releases energy from foods
Helps the nervous system work
Found: milk, bread, eggs, peas
Excess: Rare
Deficiency: Muscle wasting disease
called Beriberi
B12:
Function: Release energy from food, make new red blood cells, maintain nerve cells
Found: Meat, eggs, milk, salmon, fortified cereals
Excess: None known
Deficiency: Pernicious anaemia
How to prevent loss
When buying and storing
Keeping fruit and veg cool helps preserve them however potatoes, bananas, onions and tomatoes do not need to be kept cool
When preparing
Avoid prolonged soaking in water and don't rinse rice before cooking, delay preparing salads and veg until just before serving / cooking
When cooking
Avoid continuous reheating of food. Use a minimal amount of cooking liquid. Choose steaming over boiling. Air fry, microwave, shallow fry, stir fry.
Tips to prevent loss
Use alternative cooking methods to boiling, ie air fry, shallow fry, stir fry
Leave preparing veg and salad until last
Avoid continuously reheating foods
Avoid soaking veg for long periods of time
Don’t wash rice to retain the vitamins that would otherwise be washed down the drain
Potatoes, onions, bananas and tomatoes do not need to be kept cool
Buy the freshest veg
Leave the skin on fruit and veg where possible eg. chips with potato skin left on
Minerals
Which do we need in our diet:
Sodium
Phosphorous
Calcium
Iodine
Fluoride
Water