3- nutrition (vitamins) Flashcards
what are sources of vitamin A?
vitamin A is essential nutrient that cannot be synthesised in body so must be obtained from diet!
- cheese, eggs, milk, yoghurt
- oily fish
- fortified low fat spreads
- liver & liver products
also from beta carotene sources (yellow, red, green leafy veg, yellow fruit like mango, apricots)
a) what is low reference nutrient intake? (LRNI)
b) whats estimated average requirement? (EAR)
c) whats reference nutrient intake? (RNI)
a) amount that’s enough for people who have low requirement
b) estimated average requirement for nutrient
c) amount nutrient thats enough for nearly everyone
what are clinical signs of vitamin A deficiency in children?
- blinding xerophthalmia
- conjunctival & corneal xerosis
- bitot’s spots
- keratomalacia
- nyctalopia
- retinopathy
what are functions of vitamin C?
- prevents scurvy
- helps absorption of non haem iron
- antioxidant
- aids in wound healing
what are vitamin C deficiency symptoms?
- fatigue
- weakness
- aching joints & muscles
- extreme symptoms for scurvy = bleeding gums, poor wound healing, damage to bones
what are vitamin C sources?
- citrus fruits
- bell peppers
- strawberries
- tomatoes
- white potatoes
- cruciferous vegetables (cauliflower, broccoli)
what are vitamin D sources?
- sunlight
- oily fish, fortified foods, cod liver oil
what are vitamin D deficiency symptoms?
- muscle spasms
- poor growth
- poor dental development
- irritability
- immune problems
- skeletal deformities (rickets)
what is vitamin D functions?
promotes absorption of dietary calcium from intestine and important role in regulating calcium deposition in bones
what are common deficiencies for vegetarians and vegans?
- vitamin B12
- calcium
- iron
- zinc
what are signs of iron deficiency?
- tiredness
- pale
- headaches & dizziness
- koilonychia (spoon nails)
- hair loss
- cracks at corners of mouth
where is haem iron and non haem iron from?
haem iron →from red meat
non-haem iron →from plants
- plant based iron is less bioavailable, gut doesn’t absorb as easily
what are good sources of folate?
- dark green leafy
- asparagus
- oranges
- beans & legumes
- nuts & seeds
- wheat bran/wholegrain
- fortified breakfast cereals
what are vitamin B12 deficiency?
- tiredness
- depression
- disorientation
- memory disturbances
- prolonged deficiency can lead to neurological damage
what is calcium function?
calcium has important function in nerve impulse and normal blood clot formation
