L7 - Healthy Living - Fat Soluble Vitamins

Question 1

WHat are the fat-soluble vitamins

Answer 1

A, D, E & K

Question 2

What constitutes as a healthy diet

Answer 2

• Starchy foods as these give you energy
• Lots of fruit and vegetables every day
• Eat more fish
• Cut down on saturated fat and sugar
• Eat less salt
• Get active and be a healthy weight-balance
• Drink plenty of water
• Don’t skip breakfast

Question 3

What are the characteristics of fat soluble vitamins

Answer 3

• can accumulate in the body
• potentially toxic

Question 4

Vitamin A: scientific name, where it is found, what it is used for

Answer 4

• retinol
• found in
  
  • cheese
  • eggs
  • yoghurt
  • low fat spreads
  • liver
• uses
  
  • stregthening immunity against infections
  • helping vision in dim light
  • keeping skin and lining of some parts of the body (e.g. nose), healthy

Question 5

Vitamin D2 & D3: scientific name, where it is found, what it is used for

Answer 5

• ergocalciferol (D2), cholecalciferol (D3)
• main source is sunlight
• found in
  
  • oily fish
  • eggs
  • fortified fat spreads
  • fortified breakfast cereals and pwodered milk
• used
  
  • healthy bones and teeth

Question 6

What are the reccomendations for vitamin D, why is this reccomended

Answer 6

• 10 micrograms daily for everyone over one
• between april and september, everyone over 5 will probably get enough when they are outdoors
• people at high risk from vitamin D deficiency include
  
  • people who are seldom outdoors (e.g. frail, housebound) confined to indoors
  • habitually wear clothes that cover most their skin when outdoors
  • people from minority ethnic group with dark skin
• due to uncertainty of consistent sunshine in scotland, risk of exposing infants 0-6 months to the sun, it may be advisable for pregant and lactating women to take a daily supplement

Question 7

staying safe in the sun

Answer 7

• in Scotland 10 to 15 minutes of unprotected sun exposure is safe for all
• after sunscreen is correctly applied, vitamin D syntehsis is blocked
• staying in the sun for prolonged periods without the protection of sunscreen increases the risk of skin cancer

Question 8

Vitamin E: scientific name, where it is found, what it is used for

Answer 8

• alpha tocopheryl acetate
• found in
  
  • plant oils such as soya, corn, and olive oil
  • nuts and seeds
  • wheat germ
  • cereals
• uses
  
  • maintain cell structure by protecting cell membranes

Question 9

Vitamin K: scientific name, where it is found, what it is used for

Answer 9

• phytomenadione
• found in
  
  • green leafy vegetables (e.g. broccoli and spinach)
  • vegetable oils
  • cereals
  • small amount in meat and dairy foods
• uses
  
  • needed for blood clotting, helps wound heal properly
  • vitamin K is also needed to help build strong bones
  • (works against warfarin)