Principles of Nutrition - Vitamins

Question 1

What are vitamins?

Answer 1

Vitamins are micronutrients that are essential nutrients the body needs in tiny amounts. Typically measured in milligrams(mg) or micrograms.
Needed for the body to function properly.

Question 2

What are the fat soluble vitamins?

Answer 2

Vitamin A, D, E and K

Question 3

Vitamin A functions

Answer 3

Healthy immune system
Helps vision in dim light

Question 4

Which food sources supply it?

Answer 4

Dairy products
egg yolk
oily fish
yellow, red and green vegetables: carrots, sweet potatoes, tomatoes, red peppers
yellow fruit: mango, papaya, apricots

Question 5

What happens if you do not have enough vitamin A?

Answer 5

can cause night blindness
reduces ability to fight infections
can limit growth in children

Question 6

What happens if you have too much vitamin A?

Answer 6

affect bone health, increasing risk of fracture in older age
pregnant woman should avoid liver and liver based foods as they contains high concentrations of vitamin A, which can cause birth defects

Question 7

What is the function of vitamin D?

Answer 7

for formation of strong bones and teeth, especially during childhood and adolescence when it is important bones reach their ‘peak bone mass’
helps absorb calcium from food

Question 8

Which food sources supply it?

Answer 8

oily fish
eggs
liver
fortified foods: breakfast cereals, margarines, dietary supplements
sunlight

Question 9

What happens if you do not have enough vitamin D?

Answer 9

prevents absorption of calcium leading to weak teeth and bones –> can lead to rickets in children and osteomalacia in adults
extreme cases can cause heart failure

Question 10

What happens if you have too much vitamin D?

Answer 10

can cause kidney damage
in infants can lead to hypercalcaemia

Question 11

Who is at risk of vitamin D deficiency and should take daily supplements?

Answer 11

Pregnant and breastfeeding woman
infants and children aged under 4 years
adults over 65 years
those with limited exposure to the sun
people with darker skin tones

Question 12

What are the functions of B1 vitamin (thiamin)?

Answer 12

release energy from carbohydrate foods
healthy nervous system
helps growth in childhood

Question 13

Which food sources supply vitamin B1 (thiamin)

Answer 13

red meat, liver
whole grain cereals
dairy products
eggs
fruits
seeds, nuts, beans

Question 14

What happens if you do not have enough B1 vitamin?

Answer 14

in extreme cases a muscle wasting disease called beri beri can occur

Question 15

What happens if you have too much vitamin B1?

Answer 15

can lead to headaches and insomnia

Question 16

What are the functions of vitamin B2 (riboflavin)?

Answer 16

releases energy from foods
helps growth in childhood
keeps skin, eyes and nervous system healthy

Question 17

Which food sources supply vitamin B2?

Answer 17

red meat
yeast
dairy products
eggs
rice
mushrooms

Question 18

What happens if you do not have enough vitamin B2?

Answer 18

can cause swollen tongue, dry skin and sores around the corner of the mouth

Question 19

What happens if you do have too much vitamin B2?

Answer 19

very rare but can increase the risk of kidney stones

Question 20

What are the functions of vitamin B3 (niacin)?

Answer 20

releases energy from food
keeps the skin and nervous system healthy
helps to lower levels of fat in blood

Question 21

Which food sources supply vitamin B3?

Answer 21

red meat
whole grain cereals
yeast
dairy products
eggs
seeds, nuts, beans

Question 22

What happens if you do not have enough vitamin B3?

Answer 22

in extreme cases causes disease called pellagra
which can cause diarrhoea, rough, scaly and sore skin, confusion and memory loss

Question 23

What happens if you have too much vitamin B3?

Answer 23

high doses over a long time can lead to liver damage