1.1.4 Vitamins Flashcards

1
Q

What are the types of vitamins?

A

water soluble and fat soluble

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2
Q

What are the fat soluble vitamins?

A

Vitamins A, D, E, K

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3
Q

What are the water soluble vitamins?

A

B vitamins and vitamin C

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4
Q

What does Vitamin B1 do?

A

(thiamine) helps to release energy from foods and is important in maintaining nervous system function.

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5
Q

What does vitamin B2 do?

A

(riboflavin) promotes good vision and healthy skin, and it is also important in converting the amino acid tryptophan into niacin.

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6
Q

What does vitamin B3 do?

A

(niacin) aids in digestion, metabolism, and normal enzyme function as well as promoting healthy skin and nerves.

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7
Q

What does vitamin B9 do?

A

(folate or folic acid) also aids in protein metabolism and red blood cell formation, and it may reduce the risk of neural tube birth defects.

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8
Q

What does vitamin B12 do?

A

(cobalamin) aids in the production of normal red blood cells as well as the maintenance of the nervous system.

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9
Q

What does vitamin C do?

A

(ascorbic acid) is central to iron absorption and collagen synthesis and aids in wound healing and bone formation while improving overall immune function.

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10
Q

What are fat soluble vitamins dissolved in?

A

fats

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11
Q

What are water soluble vitamins dissolved in?

A

water

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12
Q

Vitamin A

A

integral to bone formation, tooth formation, and vision and it contributes to immune and cellular function while keeping the intestines working properly.

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13
Q

Vitamin D

A

aids in the development of teeth and bone, by encouraging the absorption and metabolism of phosphorous and calcium.

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14
Q

Vitamin E

A

an antioxidant that helps fight infection and keeps red blood cells healthy.

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15
Q

Vitamin K

A

is central to blood clotting and keeps bones healthy.

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16
Q

Sources of Vitamin A

A

Retinol (animal sources) eggs, oily fish, liver, full-fat milk, butter and cheese, fortified margarines and fat spreads

Beta-carotene (vegetable sources) spinach, carrots, sweet potatoes, red peppers, mangoes, apricots

17
Q

Sources of Vitamin D

A

Sunshine, milk, butter, liver, oily fish and eggs, fortified breakfast cereals, fat spreads

18
Q

Sources of Vitamin E

A

Green peas, green beans, broccoli, spinach, vegetable oils, cereals

19
Q

Sources of Vitamin K

A

Green, leafy vegetables, legumes, broccoli, spinach, vegetable oils, cereal grains

20
Q

What is a water soluble vitamin?

A

Water soluble vitamins are not stored in the body and need to be consumed on a daily basis

21
Q

How is vitamin A damaged/lost during cooking

A

heat and sunlight

22
Q

How is vitamin B1 damaged/lost during cooking

A

heat and water

23
Q

How is vitamin B2 damaged/lost during cooking

A

sunlight

24
Q

How is vitamin B9 damaged/lost during cooking

A

heat, air, sunlight

25
Q

How is vitamin B12 damaged/lost during cooking

A

heat, sunlight, water

26
Q

How is vitamin C damaged/lost during cooking

A

heat, air sunlight

27
Q

How is vitamin E damaged/lost during cooking

A

heat, air, sunlight

28
Q

How is vitamin D damaged/lost during cooking

A

doesn’t get lost

29
Q

What vitamin are the antioxidants

A

Vitamins A, C and E

30
Q

What is an antioxidant?

A

A substance that protects healthy cells from free radicals damage