Food Prep And Nutrition Vitamins Flashcards
Learn about the fat soluble and water soluble vitamins and what happens if you have an excess and deficiency in them.
What does vitamin B1 do?
- Helps the nervous system
- helps release energy from foods
What does vitamin B2 do?
- helps to release energy from foods
- contribute to the repair of tissues
What does vitamin B3 do?
- help release energy from foods
- helps maintain the nervous system
What does vitamin B9 (folic acid) do?
- crucial for growth and healthy babies
- helps to make red blood cells
What does vitamin B12 (coblamin) do?
- Helps nervous system function
- works with vitamin B9 to make red blood cells
What does vitamin C (ascorbic acid) do?
- protects body from infection
- keeps blood vessels healthy
What are sources of vitamin B1?
Bread, pasta rice, peas
What are sources of vitamin B2?
Milk, eggs, cheese, leafy greens
What are sources of vitamin B3?
Wheat, nuts, meat, fish
What are sources of vitamin B9?
Liver, peas, leafy greens
What are sources of vitamin B12?
Milk, eggs, meat, fish
What are sources of vitamin C?
Citrus fruits, tomatoes, strawberries, green veg
What happens if your deficient in vitamin B1?
- tiredness
- weak muscles
- beriberi disease
What happens if your deficient in vitamin B2?
- dry skin
- sore throat
- sores around the mouth
What happens if your deficient in vitamin B3?
-pellagra disease
What happens if your deficient in vitamin B9?
- anaemia
- tiredness
- weak muscles
What happens if your deficient in vitamin B12?
- tiredness
- nerve damage
What happens if your deficient in vitamin C?
- anaemia
- scurvy
What are the excess and deficiency symptoms for vitamin A?
+weakened bones
- night blindness
- weak immune system
- stunted growth
What are sources for vitamin A?
Liver butter, oily fish, eggs
What is vitamin A needed for?
- good eyesight
- Growth
- healthy immune system
What are the excess and deficiency symptoms of vitamin D?
+absorb too much calcium
+Can lead to kidney damage
-bone disease (osteomalacia and rickets)
What are sources of vitamin D?
Oily fish, egg yolks, sunlight
What is vitamin D needed for?
-Helps absorb calcium and minerals
What are deficiency and excess symptoms of vitamin E?
+interfere with blood clotting
+Nausea
+Blurred vision
(Rare to have a deficiency)
- weak muscles
- sight problems
What are sources of vitamin E?
Leafy greens, nuts, wheat germ
What is vitamin E needed for?
- keep skin and eyes healthy
- improve the immune system
What is the excess and deficiency symptoms of vitamin K?
+there is no excess amount
Rare to have deficiency
-uncontrolled bleeding in newborns
What are sources of vitamin K?
Leafy greens, cereals, dairy foods, meats
What are the fat soluble vitamins?
A D E and K
What are the water soluble vitamins?
B and C
