food sources Flashcards
vit A
liver, egg yolk, butter, whole milk retinol
carrots, sweet potatoes, squash, spinach carotenes
thiamin
wheatgerm, nuts, legumes, grains, meat - common in most foods
what can destroy B1 that is found in food
polyphenols- tannic acid in tea, sulphites and thiaminase in raw fish - sushi - thiamin def common in asians!
Riboflavin food sources
Dairy, eggs, nuts, seeds, legumes, yeast extract, beef liver
2 vits most easily destroyed by light, cooking etc (least stable)
B1 &2
niacin
meat, fish, mushrooms, leafy green veg, nuts
sufficient x means sufficient niacin
protein content
what can we make niacin from
tryptophan
is niacin heat resistant?
yes but will leach into cooking water just like all water soluble vits
pantothenic acid foods
beef poultry potatoes tomatoes broccoli avocados widely distributed in all foods
pyridine foods
widely distributed purple fruits green veg meat fish
food sources D
FEW! tinned sardines salmon tuna negligible in liver, butter, eggs milk can be fortified with ergocalciferol
food sources E
nuts, seeds
fish
veg oils
green leafy veg
how does the milling of flour affect the E content
reduces by 80%
K1 food sources
green leafy veg kale spring greens spinach brussel sprouts brocolli
