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Year 11 > Micronutrients- Vitamins > Flashcards

Micronutrients- Vitamins Flashcards

1
Q

What is the function of Vitamin A in the diet?

A

Prevents nightblindness
Keeps skin healthy
Antioxidant
Keeps skin membranes healthy

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2
Q

What sources are there of Vitamin A

A

Retinol- cheese, eggs, oily fish, milk, yoghurt, liver
Beta-carotene- yellow/red veg and green leafy evegetables

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3
Q

What happens if you have a deficiency of Vitamin A

A

Nightblindness

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4
Q

What happens if you have an excess of Vitamin A?

A

Retinol is poisonous. Pregnant woman should avoid foods containing large amounts as it can be harmful to the baby.

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5
Q

What is the name of Vitamin B1

A

Thiamin

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6
Q

What is the function of Thiamin (B1) in the diet?

A

Works with other B group vitamins to release energy from food
Helps the nervous system

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7
Q

What are the sources fo B1?

A

Peas, bananas, oranges, nuts, wholegrain bread, fortified breakfast cereals, liver

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8
Q

What happens if you have a deficienty of B1?

A

BERI BERI, muscle wasting disease- only seen in countries where food is short.

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9
Q

What happens if you have an excess of B1?

A

Very rare, only when someone takes too many supplements.

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10
Q

What is the name of Vitamin B2

A

Riboflavin

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11
Q

What is the function of Riboflaving (B2) in the diet?

A

Releases energy from food
Keeps skin, eyes, nervous system and mucous membranes healthy.

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12
Q

What are the sources fo B2?

A

Milk, eggs, fortified breakfast cereals, mushrooms, plain yoghurt

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13
Q

What happens if you ahve a deficiency of B2?

A

Rare, skin problems, dry cracked lips, poor growth in children

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14
Q

What is the name of B3?

A

Niacin

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15
Q

What is the function of B3?

A

Releases energy from food

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16
Q

What are the sources of B3?

A

Meat, fish, wheat flour, eggs

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17
Q

What happens if you have a deficiency of B3?

A

Pallegra (pal-egg-rah)- symptoms include- diarrhoea, dermatitis (sore, dry and crack skin) and dementia (loss of memory, confusion, cannot speak properly).

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18
Q

What happens if you have an excess of B3?

A

No side effect- can lead to liver damage in high quantities

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19
Q

What is the name of B9?

A

Folic Acid

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20
Q

What is the function of B9?

A

Reduces risk of nervous system defects in unborn babies
Works with B12 to form healthy red blood cells

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21
Q

What are the food sources of B9?

A

Broccoli, brussels sprouts, cabbage, peas, chickpeas and kidney beans, liver, fortified breakfast cereals

22
Q

What happens if you have a deficiency of B9?

A

SPINA BIFIDA, is a birth defect that occurs when the spine andspinalcord don’t form properly.
It’s a type of neural tube defect.

23
Q

What is the name for B12

A

Cobalamin

24
Q

What is B12’s function?

A

Works with B9 to make healthy red blood cells
Keeps nerve cells healthy

25
Q

What are the sources of B12?

A

Meat, fish, milk, cheese, eggs, fortified breakfast cereals

26
Q

What happens if you ahve a deficiency of B12?

A

PERNICIOUS ANAEMIA- common in vegans (supplements required

27
Q

What is an alternative name for Vitamin C?

A

Ascorbic Acid

28
Q

What is Vitamins C’s function?

A

Helps the body absorb IRON
Needed to maintain CONNECTIVE TISSUE which binds the cells together in skin, blood vessels, muscles etc.
Anti-oxidant

29
Q

What are sources for Vitamins C?

A

Citrus fruits, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, potatoes

30
Q

What happens if you have a deficiecy of Vitamins C?

A

SCURVY (bleeding from small blood vessels under skin, gums inflamed, loose teeth, wounds take a long time to heal, scar tissue may break open). IRON DEFICIENCY ANAEMIA- iron isn’t absorbed.

31
Q

What happens if you have an excess of Vitamins C?

A

Stomach pain and diarrhoea.

32
Q

What is the function of Vitamin D

A

Developing and maintaining bones and teeth
Healing broken bones
Preventing bone diseases: RICKETS and OSTEOPEROSIS
Helping body to absorb CALCIUM

33
Q

What are the sources of Vitamin D?

A

Oily fish (salmon, mackerel, red meat, liver, egg yolks, fortified foods (breakfast cereals and spreads), dietary supplements, sunlight reacting with your skin.

34
Q

What happens if you have a deficiency of Vitamin D?

A

Rickets- bones soften causing bending and bowing.

35
Q

What happens if you have an excess of Vitamins D?

A

Stored in the body, unlikely to cause problems.

36
Q

Which groups are most at risk of a deficiency of Vitamins D?

A

Pregnant and breastfeeding women, children under the age of 5, those not exposed to the sun, cover their skin, indoors for long periods, people with darker skin.

37
Q

What is Vitamins E’s function

A

Protecting the body (antioxidant and anti-aging)
Forming red blood cells

38
Q

What are the sources fo Vitamin E?

A

Plant oils (rapeseed, sunflower, soya, corn and olive), nuts and seeds, wheatgerm (found in cereals and cereal products)

39
Q

What happens if you have an excess of Vitamin E?

A

Causes lack of appetite (no issue with deficiency as rare)

40
Q

What is the function of vitamin K?

A

Making blood clot and maintaining bone health

41
Q

What are sources of Vitamin K?

A

Green leafy vegetables, vegetable oils and cereal grains

42
Q

What happens if you are deficient in Vitamin K?

A

Rare, as made by the body. Signs of deficiency include easy bruising and bleeding. Blood may take longer to clot in a person suffering with Vit K deficiency.

43
Q

What happens if you have too much Vitamin K?

A

Not enough evidence to suggest possible effects of taking too much.

44
Q

Which groups are at risk of a Vitamin K deficiency?

A

New born babies are at risk of developing a rare condition associated with Vit K deficiency. It is almost completely preventable by giving a single dose soon after birth.

45
Q

Explain why there is some truth to ‘carrots can help you see in the dark’

A

Carrots are high in beta-carotene which is a form of Vitamin A. Vitamin A helps to prevent night blindness, which is turn allows people to be able to see in the dark.

46
Q

Explain why we are able to spread our intake of fat soluble vitamins over time

A

Fat soluble vitmains are stored in our body’s fat tissue, so that they can be used by our body over time

47
Q

Why is an excess of water soluble vitamins unlikely to cause any side effects?

A

As they are water soluble, we can pee them out.

48
Q

Identify fat soluble vitamins

A

A,D,E,K

49
Q

Identify water soluble vitamins

A

B1, B2, B3, B9, B12 and C

50
Q

Explain the link between free- radicals, anti oxidants and Vitamins A, C and E

A

A,C and E are all antioxidants, which are thought to prevent skin ageing via free- radicals

51
Q

Water soluble vitamins can be easily destroyed when heated, expalin why

A

Year 11 (9 decks)

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