Fat-soluble vitamins Flashcards

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1
Q

Fat-Soluble Vitamins

A

A, D, E and K.

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2
Q

Vitamin A Function

A

Needed for good eyesight (+night vision), growth, healthy immune system and skin, also an antioxidant.

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3
Q

Vitamin A Sources

A

Retinol (liver/butter/oily fish/eggs) / can be made from carotene (margarine/orange+yellow fruit and veg).

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4
Q

Vitamin A Excess and Deficiency

A

Excess: weakened bones / high Vit A foods should be avoided during pregnancy.
Deficiency: night blindness / weakened immune system / stunted growth.

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5
Q

Vitamin A Recommended Intake

A
  • 0.7 mg for men daily

- 0.6 mg for women daily

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6
Q

Vitamin D Function

A

Aids mineral absorption (inc. Calcium), which is important for healthy bone and teeth development.

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7
Q

Vitamin D Sources

A

Sunlight / oily fish / egg yolks.

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8
Q

Vitamin D Excess and Deficiency

A

Excess: excessive calcium absorption, which can lead to kidney damage.
Deficiency: bone diseases such as osteomalacia, rickets and osteoporosis.

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9
Q

Vitamin D Recommended Intake

A
  • 0.01 mg per day (men/women), although in summer, most should be able to get enough through natural exposure to the sun.
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10
Q

Vitamin E Function

A

Keeps skin and eyes healthy, improves immune system, protects from free radicals.

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11
Q

Vitamin E Sources

A

Leafy greens (spinach + kale) / broccoli / nuts / vegetable oils / wheat germ.

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12
Q

Vitamin E Excess and Deficiency

A

Excess: interferes with blood clotting, causes nausea and blurred vision.
Deficiency: weak muscles, problems with sight.

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13
Q

Vitamin E Recommended Intake

A
  • 4 mg for men daily

- 3 mg for women daily

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14
Q

Vitamin K Function

A

Helps blood clotting, heals wounds, maintains immune system and bones.

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15
Q

Vitamin K Sources

A

Leafy greens / cereals / vegetable oils / some meats and dairy foods.

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16
Q

Vitamin K Excess and Deficiency

A

Excess: no excessive level.
Deficiency: extremely rare in adults, but can cause uncontrolled bleeding in newborns.

17
Q

Vitamin K Recommended Intake

A
  • 0.001 mg daily per kg of body weight
18
Q

Fat-soluble Vitamin storage

A

Any that aren’t used up by the body are stored in fat tissue for future use, which means we don’t have to take in the same amount every day.