Lesson video

Hello, thanks for choosing this lesson.

My name's Mr. Ballam, and today we're going to be learning about micronutrients.

Let's get started.

So, what are we going to learn today? Well, by the end of the lesson, you'll be able to name different micronutrients and explain their function and food sources.

And there's a few keywords I want to go through with you, which we're gonna go through in the lesson today.

The first one is micronutrients itself, and these are nutrients required by the body in small amounts for health.

The second one is the word, vitamins, and these are organic micronutrients, which are essential for the human body.

The next one is minerals, and these are inorganic micronutrients needed for growth, development, and health.

Next is food source, and these are the food and drinks that provide different nutrients.

And the last one, function, which is the role of the nutrient to keep the body healthy.

Okay, so let's get started with the first part of the lesson, which is all around micronutrients and vitamins.

So, vitamins are micronutrients, and they needed in very small amounts compared to macronutrients.

Do you remember what the macronutrients were? Yeah, that's right.

There were things like carbohydrate, protein, and fat.

But vitamins are measured differently.

Vitamins are measured in either milligrammes or micrograms. And you can see here they're very, very small amounts.

The macronutrients are weighed in grammes, whereas vitamins are weighed either as milligrammes or micrograms. You can see on the screen just how small they are.

And there are a range of vitamins and they need for different functions in the body.

So, the main sources of vitamins are the food and drinks in our diet.

And to ensure an adequate intake of vitamins, it's really important to have a varied diet.

And this is because different types of foods provide different types and amounts of the vitamins.

And to help, the Eatwell Guide shows the proportions of food groups we should eat, and it really does promote variety.

Remember, variety is really needed because different foods provide different amounts and types of vitamins.

So, let's have a quick check to show you've been listening.

So, true or false? An adequate intake of vitamins is possible by always eating the same foods.

Yes, that's false, isn't it? And why is that? Well, to ensure adequate intake, it's important to have a varied diet, and this is because different foods provide different types and amounts of vitamins.

Well done.

Now, vitamins are split into two different types.

The first type is fat-soluble vitamins, and these can be stored in the body.

Things like vitamin A, D, E, and K.

And there's also water-soluble vitamins, which can't be stored in the body, so we need them every day.

Things like vitamin C or B vitamins.

So, let's have a look at the different vitamins now, shall we? So, vitamin A is a fat-soluble vitamin, and it can be stored in the body.

And vitamin A helps with the immune system to function normally, helping with vision and helps the maintenance of normal skin.

And there are lots of different sources of vitamin A.

So, for example, they include things like liver, fortified spreads, cheese, eggs, and dark leafy vegetables, for example, as well as coloured fruits and vegetables too.

You can just see here some of the sources of vitamin A on the screen.

Okay, so let's just see if you've been listening, shall we? So, the functions of vitamin A include A, B, C, D.

Yes, that's right.

It's A, isn't it? It helps with the immune system.

Anything else? Brilliant.

Well done.

Yes, C.

It helps with vision.

Well done to you.

So, another vitamin is vitamin D, and this helps the body to absorb calcium and it helps to build and maintain healthy bones and muscles.

Vitamin D also helps the immune system.

And we get most of our vitamin D through the action of sunlight on our skin, mainly through the spring and the summer months.

But vitamin D is also providing the dietary things like oily fish, for example, eggs or fortified breakfast cereals or spreads.

So, another quick check, shall we? True or false? We get most of our vitamin D via the Sun during the autumn and winter months.

Yes, that's right.

That's false, isn't it? And why? Well, we get most of our vitamin D through the Sun in the spring and summer months through the action of sunlight on the skin.

What done.

Next, let's look at vitamin E.

Vitamin E helps to protect the cells in our bodies from damage, and sources include vegetable and nut oils, nuts and seeds, avocados, and olives.

Another vitamins, vitamin K, and it's needed for blood clotting and also bone structure, and sources include green vegetables and some oils.

Next, let's look at the water-soluble vitamin, shall we? So, there are many different B vitamins, and each have a different function in the body.

And B, vitamins are water-soluble, therefore, can't be stored in the body and needed every day.

Let's look at the first one, vitamin B1, thiamin, or its function is to help release energy from food and helps the nervous system and heart function properly.

And its function is to release energy from food and help the nervous system and heart function normally.

And sources can include things like bread, for example, red meat, and also green vegetables as well, and there's a few more on the screen.

Another B vitamin is vitamin B2, riboflavin, and this helps, again, to release energy from food, it reduces tiredness, and it helps to maintain normal skin and a nervous system too.

And it sources include things like milk and eggs, for example, fortified breakfast cereals, and some oily fish too, as well as mushrooms and almonds.

And lastly, we're going to look at vitamin B3, niacin.

And again, this also helps to release the energy from food, reduced tiredness, and also helps to maintain normal skin and the formation of the nervous system, and its sources are quite wide, but includes things like meat and poultry and fish and shellfish, also whole grains, as well as nuts and seeds.

There's also vitamins B6 and also B12.

I want you to find out their function and the food sources.

So, let's just check you've been listening, shall we? So, one function of B vitamins is to A, B, or C.

Yes, that's right.

It's A, isn't it? It's to release the energy from food.

Well done.

Another water-soluble vitamin is vitamin C, which helps protect cells from damage.

It helps to form collagen, which is really important for normal bone, gums, teeth, and skin.

It also helps our immune system and our nervous system to function normally.

And sources of vitamin C include things like fresh fruit, particularly citrus fruits, kiwis, and berries, as well as green vegetables, peppers, and tomatoes.

So, here's some citrus fruits, some lovely oranges, as well as some green leafy vegetables, as well as peppers and tomatoes too.

So, let's have a quick check that you've been listening, shall we? So, the functions of vitamin C include A, B, C, D.

Yes, that's right.

It's A, isn't it? The immune system.

Anything else? Well done.

Yes.

It helps to form collagen.

Well done.

So, I've got a task here for you, and I want you to sort the information in this table into the correct order, showing the source and the function of these vitamins.

So, all the information's there, but it's just in the wrong order, so you just need to move it around.

Good luck to you.

Pause the video and we'll have a look at the answer very shortly.

Okay, so how'd you get on? Did you move the information into the correct place? Let's have a quick look, shall we? Well the first one, let's start with vitamin A, shall we? So, the first thing should have been at source.

Things like liver, cheese, and eggs, for example.

And then the function, the immune system, and helping with vision too.

So, if you got those in the right place, well done.

How about vitamin C? Well that was fruits and vegetables, wasn't it? Things like citrus fruits.

And its function? Helps to form collagen, which is important for bones, gums, teeth, and skin.

If you've got those right, well done.

And very lastly, vitamin D.

So, let's have a look.

Yes, that's right.

It's things like sunlight, isn't it, and oily fish.

And it's function? Where it helps us to absorb calcium, and it's important for bones and teeth too.

So, well done if you've got all that information in the right order.

So, now let's move on to the second part of the lesson, which is all around minerals.

So, minerals are also micronutrients, and they needed in small amounts compared to macronutrients, a bit like vitamins.

And again, these are measured in milligrammes as also micrograms. And the source of minerals is the food and drink that we have in our diet.

So, there are a range of different minerals that are needed and they all have different functions in the body.

And to ensure an adequate intake, we need to have a varied diet.

And this is because different foods provide different types and amounts of minerals.

Now, the Eatwell Guide shows us the proportions of food groups we should eat, and it also promotes variety, and that's really important to make sure we get all the minerals we need in our diet.

So, true or false? And adequate intake of minerals is possible by having a varied diet.

Yes, that's true, isn't it? And why is that? Well, to ensure that adequate intake of minerals, it's important to have a varied diet.

And this is because different foods provide different types and amounts of minerals.

Well done to you.

And the first one we're going to look at is calcium.

And the body contains more calcium than any other mineral.

And calcium is needed to build and maintain strong bones and teeth.

Also, calcium helps nerves and muscles to function properly, as well as the blood to clot normally too.

And milk cheese and other dairy products provide around 50% of the calcium we need in the U.

K.

diet.

They're also non-animal sources of calcium too, from things like bread, for example, or perhaps calcium-fortified dairy alternatives or green leafy vegetables.

Let's have a quick check, shall we? So, you need to fill in the first word.

The first blank helps to build and maintain strong bones and teeth.

A, B, C, or D? Yes, that's right.

It's B, isn't it? It's calcium.

Well done.

Another mineral is iron, and this helps to make red blood cells, which carry oxygen around the body.

And iron helps the immune system to work and helps the brain to function normally.

And there are two types of iron.

The first is animal sources, things like offal, red meat, and fish.

And the second one are plant sources.

Things like beans, pulses, nuts, and seeds, and bread.

Now, iron is a mineral of concern to teenagers as not enough is consumed.

So, let's have a quick check, shall we, if been listening? Beans, pulses, wholemeal bread, and dried fruit are what sources of iron? A, B, C, or D? Yes, that's right.

C, they're plant sources of iron.

Well done.

Another mineral that you may not have heard about is iodine.

And this helps to make thyroid hormones and it helps the brain to function normally.

And the main sources of iodine are things like milk and milk products.

Also, some fish and eggs too.

There are also some plant-based milk alternatives that are fortified with iodine, but we need to make sure we read the label.

And a bit like iron, this is a mineral of concern to teenagers because not enough is consumed.

So, let's have another quick check, shall we? So, what are the main sources of iodine in the diet? A, B, C, D? Yes, that's right.

It's milk, isn't it? Anything else? Yes, well done.

Yoghourt.

So, these are the main sources of iodine in the diet.

Well done.

Another mineral is sodium, and it's found in the cells and body fluids.

It helps to regulate the water content in the body.

Sodium is a component of table salt known as sodium chloride, and sodium intakes in the U.

K.

are considered to be too high.

So, it's actually recommended that adults and children 11 years and over should have no more than six grammes of salt a day, and children should eat less.

And high sodium intake is considered to be one of the risk factors for high blood pressure.

So, true or false? It is recommended that children 11 years and over should have no more than 16 grammes of salt per day.

That's false, isn't it? And why is that? Well, it's recommended that children 11 years and over should have no more than six grammes a day.

And that's because high intakes are considered risk to high blood pressure.

Well done.

So, I have another task for you here, and I want you to complete this table, showing the missing sources and functions for these minerals.

Now you might want to go back and look at the information, but pause the video and we'll come back very shortly to see how you get on.

Good luck to you.

Brilliant.

So, how do you get on? Shall I have a look together? Well, first one is calcium, and its sauces Are things like milk, cheese, bread, and fortified dairy alternatives and leafy vegetables.

And its functions? Or did you put things like building and maintaining strong bones and teeth? Well done if you got those ones correct.

And how about iron? Well, its sources are things like offal, red meat, fish, beans, pulses, and nuts.

What about the function of iron? What it's things like helping to make red blood cells as well as helping the immune system and the brain function normally.

And lastly, iodine? Well, that's right.

Do you remember? It was milk and milk products, as well as fish, eggs, and fortified dairy products too.

And its function was to make the thyroid hormones as well as helping the brain function normally.

Brilliant work.

Well done to you.

So, now we're gonna move on to the third part of the lesson, which is all about new nutritional analysis.

So, energy and nutrients provided by a recipe or a diet can be calculated, and the changes can be made to improve the diet.

And this process is called nutritional analysis.

And the nutrition information can be used to modify diets or recipe, such as comparing it or changing the ingredients and dishes to the following.

So, it might be to reduce the energy, fat, salt, or sugars, or perhaps increase the fibre, calcium, or vitamin A, or it could be used to check the amount of iodine or vitamin B1 in a recipe or a diet.

So, nutritional analysis is the process for what? A, B, C? Yes, that's right.

It's C, isn't it? It's a process of calculating the nutrients provided by a recipe or a diet.

Well done.

So, nutritional analysis can be used to compare the energy and nutrients provided by different ingredients or foods that could be included in a recipe or a diet.

So, we can compare which ingredients provide the most or least energy macronutrients or micronutrients, and we can compare these by 100 grammes or the amount required.

We can also use nutritional analysis to calculate the energy and nutrients provided by a recipe, so we can identify which ingredients provide the most or least energy macronutrients or micronutrients.

And based on this, we can then remove, change, or modify the amount or type of ingredient too.

And we can also use nutrition analysis to calculate the energy and nutrient provided by diets.

And by doing this, we can identify which meals provide the most or least energy macronutrients and micronutrients too.

And by having the nutrition information, we can then remove, change, or modify the amount or type of dishes or perhaps the ingredients in a dish.

And we can also compare the information to nutrition recommendations.

So, let's have a quick check, shall we? So, have a look at this nutrition information presented on the screen, and I want you to tell me which food provides the most calcium per 100 grammes.

A, B, or C? Yes, that's right.

It's cheese, isn't it? If we look at the information presented, we can see that cheese per 100 grammes provides 739 milligrammes.

Well done.

So, to conduct nutritional analysis, we can follow this link.

And when we get there, we can press Go under recipe.

We can then search and add the ingredients that we need, including their weight, and then we can review a summary of the results.

Now let's have a look at nutritional analysis in action, shall we? So, first of all, they're choosing a recipe, and then they're gonna enter the name of the recipe in, gonna click Start.

And here, they start to type in the name of the different ingredients that they want.

And as they type it in, the computer shows them the different ingredients, and then they can type in the weight, and then the different energy and nutrients that provided by that ingredient then appears.

Then they can continue adding more ingredients into the recipe.

And then again, they add in the amount they want, and you can see the energy and nutrients appear underneath.

Okay, so let's have a quick check for understanding, shall we? So, how could nutritional analysis help with the recipe? A, B, or C? Yes, that's right.

It's C, isn't it? To help show which ingredient provides the most calcium.

Well done.

So, I've got a task here for you, and I want you to undertake some nutritional analysis.

So, first of all, follow the link.

So, you go to Explore Food, and I want you to compare the vitamin A and vitamin C provided by the fruit and vegetables listed below per 100 grammes.

And then I want you to highlight the highest and lowest providers of each vitamin.

Okay, so pause the video, and we'll come back very shortly, see how you got on.

Okay, so how do you get on? So, look at the results together.

So, you can see here, I've added the results from Explore Food into it.

And this shows the vitamin A and vitamin C provided by the different fruit and vegetables.

Now which ones are the highest and which ones are the lowest? Did you work them out? Yes, that's right.

Carrots.

They provide the highest amount of vitamin A, don't they? And yes, that's right.

For vitamin C, it's papaya.

Well done if you got those correct.

How about the lowest ones? Yes, that's right.

Oranges.

Oranges provide the least amount of vitamin A.

And for calcium? Yes, that's right.

It's carrots.

So, carrots provide the least amount of vitamin C.

Well done.

I've got another nutritional analysis task for you here.

So, I want you to calculate the calcium, iron, and iodine provided by the recipe below.

And then I want you to highlight the highest source of each mineral.

So, good luck to you.

Pause the video, and we'll come back very shortly, see how you've got on.

Welcome back.

And I hope you've got a chart similar to mine.

This is all the information I found out during the nutritional analysis.

So, now we need to find out the highest source of each mineral.

So, let's start with calcium, shall we? So, from the recipe, which one is the highest amount of calcium? Yes, that's right.

It's cheddar cheese, isn't it? You can see the amount of calcium now.

That's quite a lot.

How about iron, what's its highest source? Yes, that's right.

It's beef, isn't it? That's the highest source from the recipe.

And how about the last one, iodine? Brilliant.

Yes, that's right.

That's also beef.

Brilliant.

Well done.

You've done a great job today.

Well, I hope you've enjoyed this lesson all around minerals.

Let's have a quick summary of what we've learned, shall we? So, firstly, vitamins and minerals are micronutrients, which are needed in small amounts in the body compared to macronutrients.

And they have a range of different functions for health.

And to ensure an adequate intake of micronutrients is really important to have a varied diet as they are found in lots of different types of foods.

And vitamins include things like A, B, C, and D.

And minerals include things like calcium, iron, iodine, and sodium.

And we've also learned that energy nutrients provided by a recipe or a diet can be calculated.

And this is called nutritional analysis.

Well, well done.

I hope you enjoyed today's lesson.

There was a lot to get through, but you did a really good job.

Well done to you, and hope you come back very soon for another cooking and nutrition lesson with me.

Thanks a lot.

Bye.