Study Notes
Overview
Welcome to your essential guide to Micronutrients for the OCR J309 specification. This topic requires candidates to develop a detailed understanding of vitamins and minerals, their physiological functions, and the impact of food preparation and cooking on their bioavailability. Examiners are looking for precise scientific language and the ability to apply knowledge to practical scenarios. This guide will break down the core concepts, from the chemical differences between fat-soluble and water-soluble vitamins to the synergistic relationship between nutrients like Vitamin C and iron. We will explore how marks are awarded for linking specific deficiencies to their physiological mechanisms and for evaluating cooking methods based on nutrient retention. By mastering this content, you will be equipped to tackle a wide range of questions, from short-answer definitions to extended-response evaluations, demonstrating the analytical skills required for the highest grades.
Key Micronutrient Groups
Fat-Soluble Vitamins
What they are: Vitamins A, D, E, and K. These are absorbed with fat and stored in the body's liver and fatty tissues. This means they do not need to be consumed daily, but excessive intake can lead to toxicity.
Why it matters: Examiners expect candidates to distinguish these from water-soluble vitamins and explain the implications of their storage in the body. For example, questions may relate to the dietary needs of individuals on very low-fat diets.
Specific Knowledge: You must know the scientific names (Retinol, Cholecalciferol, Tocopherol, Phylloquinone), specific functions, key food sources, and deficiency diseases for each.
Water-Soluble Vitamins
What they are: The B-group vitamins (e.g., B1, B2, B3, B9, B12) and Vitamin C. These dissolve in water and are not stored in the body; any excess is excreted in urine.
Why it matters: This is a critical concept for food preparation. Candidates must be able to explain why boiling vegetables can lead to the loss of these vitamins through leaching. Credit is given for suggesting alternative cooking methods like steaming or stir-frying to preserve them.
Specific Knowledge: Pay close attention to Vitamin C (Ascorbic Acid) and its role in iron absorption, and Folate (B9) for its role in preventing neural tube defects. You must also know that Vitamin B12 is only found naturally in animal products.
Key Minerals
What they are: Inorganic substances required by the body for a range of functions. This guide focuses on Iron, Calcium, and Sodium.
Why it matters: Mineral knowledge is frequently tested in questions about specific life stages (e.g., increased iron needs for teenage girls, increased calcium needs for adolescents). Candidates must understand the difference between haem and non-haem iron and the role of Vitamin D in calcium absorption.
Specific Knowledge: Know the specific functions (e.g., Iron for haemoglobin formation), sources (distinguishing between haem and non-haem iron), and consequences of imbalance (e.g., anaemia from iron deficiency, osteoporosis from calcium deficiency, high blood pressure from excess sodium).
Second-Order Concepts
Nutrient Synergy
Analysis: Nutrients often work together. For example, Vitamin D is essential for the absorption of Calcium. The most important synergy to remember is Vitamin C's role in absorbing non-haem iron from plant-based sources. An examiner will award marks for a candidate who can explain that a meal of lentils (non-haem iron) and a glass of orange juice (Vitamin C) is a good choice for a vegetarian.
Bioavailability & Cooking
Analysis: Bioavailability refers to the proportion of a nutrient that is absorbed and used by the body. Cooking methods have a significant impact. Water-soluble vitamins are lost through leaching in boiling, and heat and light destroy Vitamin C. Fat-soluble vitamins are more stable but require fat for absorption. A candidate who can evaluate that steaming is better than boiling for preserving Vitamin C in broccoli will gain credit.
Fortification
Analysis: Fortification is the process of adding nutrients to food. This is a key concept for modern diets. For example, breakfast cereals are often fortified with B-vitamins and iron, and margarine is fortified with Vitamins A and D. Using the term 'fortified' in an answer shows precise knowledge.