Micronutrients - Fat Soluble Vitamins Flashcards
what are the fat soluble vitamins
vitmain A, D, E, K
vitamin A function
growth and development of body protecting body - it's an antioxidant keeping skin and membranes in body healthy helping vision in dim light making sure skin is healthy
sources of vitamin A
two types: - retinol = from animal sources - betacarotene = from vegetable sources animal sources - eggs - oily fish - liver - butter and cheese vegetable sources - yellow, red and green veg (e.g. spinach, carrots, pepper) - yellow fruit (e.g. mangos, apricots)
deficiency of vitmain A
night blindness and can lead to blindness
excess of vitamin A
retinol poisonous
where are fat soluble vitamins stored
liver
vitamin D functions
healing broken bones
help body absorb calcium
prevent bone disease (e.g. rickets, osteoporosis)
develop and maintain bones and teeth
sources of vitamin D
milk, butter, liver, oily fish, eggs
fortified cereals with added vitamin D
fortified fats (e.g. fat spreads)
deficiency of vitamin D
rickets in babies and toddlers
groups at risk of vitamin D deficiency
pregnant women
children under 5 years
people with darker skin
dietary reference value for vitamin D
everyone over 4 years consume 10 micrograms a day
vitamin E functions
protecting body - it’s an antioxidant
forming red blood cells
sources of vitamin E
egg yolks nuts cereals and cereal products soya seeds olive oil sunflower oil
deficiency of vitamin E
no side effects
excess of vitamin E
loss of appetite
dietary reference value for vitamin E
4 milligrams for men
3 milligrams for women
vitamin K functions
making blood clot
maintain bone health
sources of vitamin K
green leafy veg (e.g. green peas and beans)
vegetable oils
cereals
deficiency of vitamin K
rare but easy bruising and bleeding, blood take longer to clot
excess of vitamin K
no side effects
dietary reference value of vitamin K
teenagers = 0.045 mg males = 0.075 mg females = 0.065 mg
