Vitamins and minerals 

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  • Vitamins,  minerals and macro nutrients (including NSP)
    • Vitamins
      • Vitamin C. Vitamin C can be killed by high heat so be careful not to cook vegetables for too long. Function. Needed to absorb iron, for healthy skin, and to fight infection. Sources.  Fruit and vegetables.
      • Vitamin D.A common source of Vitamin D is sunlight! Function. Needed to absorb calcium and growth and repair of teeth. Sources. Margarine, oily fish and sunlight.
    • Minerals
      • Calcium. Calcium needs vitamin D to be absorbed. Function. Needed for growth and repair of teeth and bones. Sources. Milk, cheese, eggs and green vegetables.
      • Iron.Iron needs vitamin C to be absorbed. Function. Needed to make red blood cells and prevents anaemia. Sources.Red meat, eggs, lentils, bread and vegetables.
    • Macro nutrients: a type of food (e.g. fat, protein, carbohydrate) required in large amounts in the diet.
      • Carbohydrates.Function. Provides us with energy. Sources.There are two main sources of carbohydrates: starchy foods e.g. potatoes, rice and cereals. The other main source is sugary foods e.g. jam, chocolate and syrup.
      • Fats: Function.Needed for energy, insulation and fat helps to protect our major organs. Sources.Butter, margarine, milk, nuts, vegetable oil, meat and fried foods.
      • Protein:  Function. Provides us with a little energy but main function is growth and repair of the body.Sources.Meat, fish, eggs, cheese and other dairy products, nuts, beans, lentils, wheat, corn, soya, rice.
      • non starch polysaccharide (NSP) is not absorbed by the body but is needed to help maintain a healthy digestive system. There are two types of fibre:Soluble fibre - found in fruit, vegetables, pulses and oats. It helps to reduce blood cholesterol. Insoluble fibre - found in cereal such as bread and pasta. It helps to stimulate the digestive system.


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