1.6 Vitamins Flashcards
Do vitamins provide energy?
No, but help with the release of energy.
Can vitamins be affect each other?
Decificny of one vitamin can lead to another
Excessive amounts of one vitamin can lead to vitamin imbalance and illness.
Can the body synthesise vitamins?
No, so they need to be consumed in the diet.
Except for vitamin D which can be made in the skin by the actions of sunlight.
Hypervitaminosis
too much of a vitamin
Hypovitaminosis
lack of a vitamin
Water-soluble vitamins
Required often as they are excreted in the urine, faeces and perspiration.
Easily destroyed by sunlight/oxygen / poor storage and cooking.
Water-soluble vitamins include:
Vitamin B1 - Thiamin Vitamin B2 - Riboflavin Vitamin B3 - Niacin Vitamin B9 - Folate Vitamin B12 - Cobalamin Vitamin C - Ascorbic acid
Vitamin B1 - Thiamin
Function: metabolism of carbs and fats, correct functioning of NS
Deficiency: Retarded growth in children Beri-beri Loss of appetite Nausea, fatigue irritability and headaches
Vitamin B2 - Riboflavin
Function: Metabolism of proteins and carbohydrates Promotes normal growth in children Contributes to healthy skin Maintains eye health Assists in red blood cell production
Deficiency:
- Cracked Lips, or dull skin
- Low Blood count
- Poor Digestion
- Lack of clear vision
Vitamin B3 - Niacin
Function: Maintains a healthy nervous system Promotes healthy skin Healthy functioning of the digestive system Metabolism of carbohydrates
Deficiency:
Loss of appetite
Dizziness, headaches
- Pellagra
Disturbances of the Digestive system
Hindered growth and development in children
Vitamin B1, B2 & B3 sources
Wholegrains, Vegemite, legumes
Vitamin B1, B2 & B3 are destroyed by:
Cooking, heat, light (B2)
Vitamin B1, B2 & B3 Functions
Correct Functioning of the Nervous System
Metabolism of Macronutrients
Vitamin B12
Function:
- Formation of red blood cells
- Metabolism of -Macronutrients
- Replaces cells lining the GI tract
Food Sources:
Meat / Dairy
Deficiency:
Pernicious Anaemia
Destroyed by:
Cooking in water e.g. boiling
Vitamin C
Function:
- Promotes absorption of Iron and Calcium
- Supports Folate and Vitamin E
Food Sources:
Citrus Fruit
Leafy vegetables
Deficiency:
Pains and swelling of joints
Scurvy
Destroyed by:
Heat, storage and exposure to oxygen
Fat-soluble vitamins types
ADEK
Vitamin A – retinol and beta carotene
Vitamin D - Cholecalciferol
Vitamin E - Tocopherols
Vitamin K - Naphthoquinone
Fat-soluble vitamins
Stored fatty cells, including liver, adipose tissue and kidneys; therefore deficiency takes a long time to develop.
How are fat-soluble vitamins dissolved?
Only dissolve in fat.
Less easily destroyed than water-soluble vitamins.
Intake must be limited as the body stores these vitamins, and when consumed in excess can be toxic.
Vitamin D - Cholecalciferol: Functions
Facilitates the absorption of calcium and phosphorus into the bone
Maintains healthy bones and teeth
Ensure normal growth and development of the skeleton
Vitamin D - Cholecalciferol: Sources
Fish liver oils
Oily Fish, including salmon and tuna
Vitamin D - Cholecalciferol: Deficiency/Excess
Poor teeth development
Rickets in children
Osteomalacia in adults
Excess: loss of appetite, vomiting and diarrhoea, calcium deposits in kidney and liver.
Vitamin D - Cholecalciferol: Destroyed By
Very stable, but some very high temperatures and cooking in oil can reduce the Vitamin D level.
