Food and Nutrition Unit 1 Revision 2

What is the main role of vitamin C in the body?

• Helps form new cells and reduces the risk of birth defects if taken by a pregnant woman

• Helps protect against illness and heal wounds

• Helps the body use calcium

• Helps with blood clotting

• Helps with vision at night and production of white blood cells

What can happen if you under-consume vitamins?

• It can lead to deficiency issues e.g. a lack of vitamin C will cause night blindness

• It can lead to deficiency issues e.g. a lack of vitamin C will cause poor wound healing

• Nothing is wrong with that. Only overconsuming is an issue

• It's good for you to under-consume vitamins

What happens if you over-consume vitamins?

• Overconsumption is really only a concern with fat-soluble vitamins as these are stored in the liver. It can lead to toxicity such as liver failure

• Overconsumption is not possible with any vitamins. There more the better

• Overconsumption is a concern with all vitamins. It can lead to dizziness and fatigue

• Overconsumption is only a concern with water-soluble vitamins. It can lead to poor brain function

Sources of Vitamin B12 include

• meats, eggs, fish, dairy, nutritional yeast

• carrots, broccoli, eggs, milk

• mushrooms, potatoes, chicken, fish

• avocado, peanut butter, nuts, fish

Sources of iron include

• leafy green veg, meats, fish, legumes (lentils, chickpeas)

• potatoes, carrots, liver

• breads, pasta, cereal, broccoli

• fish, brazil nuts, walnuts, milk

Which recipes contain high iron ingredients?

• • 4 chicken breasts

  • 2 cups fresh spinach

  • 1/2 cup feta cheese

  • 2 cloves garlic

• • pasta

  • 2 tbsp olive oil

  • 2 cloves garlic

  • 1 cup cherry tomatoes

  • 1 cup broccoli

  • 1 cup capsicum

• • 4 salmon fillets

  • 2 tbsp olive oil

  • 2 tbsp lemon juice

  • 2 cloves garlic

• • 1 cup quinoa, rinsed

  • 2 cups vegetable broth

  • 1 can black beans

  • 1 red bell pepper

  • 1/2 red onion

Which statement is true?

• vitamin C increases the absorption of iron in the body

• vitamin C increases the amount of iron in foods

• iron increases the absorption of vitamin C in the body

• vitamin C and iron do not affect each other

Which statement is true?

• calcium helps with vitamin D absorption

• vitamin D helps with calcium absorption

• vitamin D and calcium work together to build and maintain bones in the body

• vitamin D and calcium are both good for you but don't have a relationship

If someone is vegan they

• don't eat meat but still eat dairy

• don't eat any animal products including meats, eggs, fish, dairy and honey

• sometimes eat meat but don't at other times

• don't eat meat or dairy but still eat eggs

If someone cut out the lean meats and alternative food group, what nutrients would we be concerned that they might not be getting enough of?

• B12, iron, protein

• B2, C, E and A

• Calcium, Vitamin D, B12, Fats

• Iron, B1 and K