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Micronutrients - Coggle Diagram

- - - - Vitamin C
        
        collagen formation
        
        antioxidant function (helps destroy free radicals)
        
        iron absorption (helps absorb non-haem iron)
        
        infection fighting
      - Vitamin B
        
        delicate as they are easily destroyed by alcohol or cooking
        
        food processing can reduce vitamin B (white bread and white rice)
        
        Thiamin (B1)
        
        helps to convert glucose into energy
        
        role in nerve function
        
        Riboflavin (B2)
        
        involved in energy production
        
        helps vision and skin health
        
        Niacin (B3)
        
        convert carbohydrates, fat and alcohol into energy
        
        maintain skin health
        
        supports nervous and digestive systems
        
        Pantothenic Acid (B5)
        
        metabolizes carbohydrates, proteins, fats and alcohol
        
        produces red blood cells
        
        steroid hormones
        
        Pyridoxine (B6)
        
        need for protein and carbohydrate metabolism
        
        formation of red blood cells and brain chemicals
        
        Biotin (B7)
        
        energy metabolism
        
        fat synthesis
        
        amino acid metabolism
        
        glycogen synthesis
        
        Folate / Folic Acid (B9)
        
        forms red blood cells
        
        develops foetal nervous system
        
        DNA synthesis and cell growth
        
        have a close relationship with folate
        
        Foods
        
        green leafy vegetables
        
        seeds
        
        legumes
        
        liver
        
        eggs
        
        poultry
        
        cereals
        
        citrus fruits
        
        Cyanocobalamin (B12)
        
        forms of red blood cells
        
        maintain and produce myelin surrounding nerve cells
        
        breaking down of fatty and amino acids to produce energy
        
        have a close relaitionship with folate
        
        Foods
        
        liver
        
        milk
        
        eggs
        
        meat
        
        cheese
    - - Vitamin A (retinol)
        
        makes immune system work effectively to fight disease and infection
        
        keeps skin healthy
        
        supports reproduction and growth
        
        helps with vision
      - Vitamin D
        
        strong bones and muscles
        
        Regular physical activity produces vitamin D
        
        sun is necessary to produce vitamin D
      - Vitamin E
        
        is an antioxidant to protect against damage from free radicals
        
        important for vision, immune system and skin
      - Vitamin K
        
        healthy bones
        
        blood clotting and wound healing
        
        newborns (prevent serious bleeding condition called haemorrhagic disease)
- - - - Foods
        
        milk
        
        soymilk
        
        yogurt
        
        tofu
        
        cheese
        
        breakfast cereals
      - Deficiency
        
        Hypocalcemia can occur
        
        Bone loss (osteopenia/osteoporosis)
      - Positive Interactions between other Nutrients
        
        vitamin C and D needed for calcium absorption
        
        calcium and phosphorus to develop bones
      - Negative Interactions between other Nutrients
        
        calcium can block zinc and iron absorption
        
        caffeine decreases calcium absorption
    - - Foods
        
        avoid eating processed foods
        
        bananas and apricots
        
        mushrooms and spinach
        
        nuts and seeds
      - Deficiency
        
        digestive problems
        
        muscle cramps
        
        increased blood pressure
        
        weakness/fatigue
        
        breathing difficulties
      - Negative Interactions between other Nutrients
        
        boron and iron decreases potassium uptake
      - Positive Interactions between other Nutrients
        
        potassium and sodium work together to maintain blood pressure
    - - Foods
        
        salt (salted nuts)
        
        pickles
        
        canned foods
        
        wholegrains
        
        bacon
        
        clams
        
        cured meats
      - Interactions
        
        chloride and potassium with sodium regulates volume of water and supports normal function of muscle and nerve cells
  - - - Foods
        
        red meat
        
        fish
        
        poultry
        
        eggs
        
        breakfast cereals
        
        legumes
      - Deficiency
        
        lack of haemoglobin
        
        extreme fatigue
        
        ligh headedness/dizzy/headaches
        
        weakness
        
        pale skin
        
        shortness of breath
        
        Anemia
        
        is a disease involves a deficiency in the number or quality of red blood cells
      - Negative Interactions
        
        reduces absorption with zinc
        
        tea, coffee and wine contains tannins that reduce iron absorption
      - Positive Interactions
        
        vitamin A and C increases iron absorption
      - At Risk Groups
        
        babies and young children
        
        vegans and vegetarians
        
        teenage girls
        
        women wiith heavy periods
        
        people with chronic conditions