Types Of Vitamins Flashcards
Fat soluble vitamins
A, D, E and K
Found predominantly in fatty food and animal products such as milk, dairy foods, vegetable oils, eggs, liver and oily fish.
The body stores these in the liver and fatty tissues for use at a later date
Water-soluble vitamins
The B vitamins and vitamin C
Found in a wide range of foods such as fruit, vegetables and dairy products. They’re not stored in the body so need to be taken daily
Excessive consumption will not have any beneficial effects as any additional amounts will be excreted through urine
Vitamin C - sources
Green vegetables and fruit
Vitamin D source
Most vitamin D is made but our body under the skin when it is exposed to sunlight
To a lesser extent it can come from oily fish and dairy produce
Vitamin B1 (thiamin) source
Yeast, egg, liver, whole grain bread, nuts, red meat, cereals
Vitamin B2 (riboflavin) source
Dairy products, liver, vegetables, eggs, cereals, fruit
Vitamin B6 source
Meat, fish, eggs, bread, vegetables, cereals
Vitamin B12 (folate) source
Red meat, dairy products, fish
Exercise related function of vitamin C
- Protects cells and keeps them healthy
- Helps in the maintenance of bones, teeth, gums and connective tissue such as ligaments
Exercise related function of vitamin D
Has a role in the absorption of calcium, which keeps bones and teeth healthy
Exercise related role of vitamin B1
- works with other B group vitamins to help break down and release energy from food
- keeps the nervous system healthy
Exercise related function of vitamin B2
- works with other B group vitamins to help break down and release energy from food
- keeps the skin, eyes and nervous system healthy
Exercise related function of vitamin B6
- helps from haemoglobin
- helps the body to use and store energy from protein and carbohydrate in food
Exercise related function of vitamin B12
- makes red blood cells and keeps the nervous system healthy
- releases energy from food
