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Food Prep And Nut > Vitamins > Flashcards

Vitamins Flashcards

1
Q

What are the fat soluble vitamins

A

A D E K

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2
Q

Why are vitamins called micronutrients

A

They are needed in small amounts in the diet

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3
Q

Vitamin A sources

A

Retinol from animal sources- eggs, oily fish

Beta carotene from vegetable sources- carrots, mango, sweet potato

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4
Q

Functions of VA

A

Healthy skin
Good vision in dim light
Growth

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5
Q

Deficiency and excess in VA

A

Night blindness

Poisoning
Harmful to unborn babies

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6
Q

VD sources

A 
Sunlight 
Whole milk
Liver
Eggs
Oily fish
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7
Q

VD functions

A

Maintaining bone and teeth health

Helps the body to absorb calcium

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8
Q

Deficiency VD

A

Rickets in small children

Osteomalacia in adults (tender bones)

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9
Q

VE sources

A 
Sunflower oil
Soya 
Cereal 
Nuts
Eggs
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10
Q

Functions of VE

A

Formations of red blood cells

Protecting the body

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11
Q

Excess and deficiency VE

A

Rare in deficiency

Loss of appetite

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12
Q

VK sources

A

Green beans
Broccoli
Spinach
Vegetable oils

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13
Q

VK functions

A

Making blood clots

Maintain bone health

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14
Q

Deficiency and excess in VK

A

Easy bruising
Babies are given VK to stop rare blood diseases

Not enough evidence for negative effects

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15
Q

What are the water soluble vitamins

A

B C

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16
Q

VB1 thiamin sources

A

Milk
Bread
Eggs

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17
Q

VB1 Sources

A

Releases energy from foods

Helps the nervous system

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18
Q

Deficiency and excess VB1

A

Beri beri muscle wasting disease

Rare

19
Q

VB2 Riboflavin sources

A

Chicken
Eggs
Fish
Leafy veg

20
Q

VB2 FUNCTION’S

A

Release energy from foods

Keeps skin, eyes and nervous system healthy

21
Q

Deficiency and excess VB2

A

None reported

Rare, may cause dry skin and cracked lips

22
Q

VB3 Niacin sources

A 
Meat 
Flour
Eggs
Milk
Fish
23
Q

Functions of VB3

A

Release energy from foods

Keeps skin and nervous system healthy

24
Q

Deficiency and excess of VB3

A

Pellegra- symptoms are dementia, diarrhoea

Can cause liver damage if large amounts are eaten

25
Q

VB9 Folic acid sources

A

Fortified breakfast cereals
Broccoli
Brussels sprouts

26
Q

Functions of VB9

A

Reduces birth defects

Forms red blood cells

27
Q

Deficiency and excess in VB9

A

Spina bifida in unborn babies

None reported

28
Q

VB12 sources

A

Meat
Eggs
Milk
Fortified cereals

29
Q

Functions of VB12

A

Maintains nerve cells
Makes red clood cells
Releases energy from foods

30
Q

Deficiency and excess of VB12

A

Pernicious aneamia-most likely in vegans

None reported

31
Q

VC sources

A

Citrus fruits, black currants, red pepper

32
Q

VC functions

A

Helps wounds heal
Helps to absorb iron
Health connective tissues

33
Q

Deficiency and excess of VC

A

Scurvy

Stomach pains and diarrhoea

34
Q

calcium functions

A

strong bones
blood clotting normally
controlled muscle contractions

35
Q

calcium sources

A

bread
milk
cheese
tofu

36
Q

deficiency and excess of calcium

A

rickets in children
osteoporosis in adults

stomach pains
diarrhoea

37
Q

iron sources

A

liver
meat
egg
vegetables

38
Q

iron functions

A

making red blood cells

39
Q

deficiency and excess in iron

A

iron deficiency anaemia

constipation
stomach pains

40
Q

sodium functions

A

keeping water levels in the body balanced

41
Q

sodium sources

A

cheese
bacon
bread
crisps

42
Q

deficiency and excess of sodium

A

muscle cramps

high blood pressure

43
Q

fluoride sources

A

drinking water
seafood
tea

44
Q

fluoride functions

A

helps prevent tooth decay

keeps bones healthy

Food Prep And Nut (2 decks)

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