Vitamins Flashcards
What are the fat soluble vitamins
A D E K
Why are vitamins called micronutrients
They are needed in small amounts in the diet
Vitamin A sources
Retinol from animal sources- eggs, oily fish
Beta carotene from vegetable sources- carrots, mango, sweet potato
Functions of VA
Healthy skin
Good vision in dim light
Growth
Deficiency and excess in VA
Night blindness
Poisoning
Harmful to unborn babies
VD sources
Sunlight Whole milk Liver Eggs Oily fish
VD functions
Maintaining bone and teeth health
Helps the body to absorb calcium
Deficiency VD
Rickets in small children
Osteomalacia in adults (tender bones)
VE sources
Sunflower oil Soya Cereal Nuts Eggs
Functions of VE
Formations of red blood cells
Protecting the body
Excess and deficiency VE
Rare in deficiency
Loss of appetite
VK sources
Green beans
Broccoli
Spinach
Vegetable oils
VK functions
Making blood clots
Maintain bone health
Deficiency and excess in VK
Easy bruising
Babies are given VK to stop rare blood diseases
Not enough evidence for negative effects
What are the water soluble vitamins
B C
VB1 thiamin sources
Milk
Bread
Eggs
VB1 Sources
Releases energy from foods
Helps the nervous system
Deficiency and excess VB1
Beri beri muscle wasting disease
Rare
VB2 Riboflavin sources
Chicken
Eggs
Fish
Leafy veg
VB2 FUNCTION’S
Release energy from foods
Keeps skin, eyes and nervous system healthy
Deficiency and excess VB2
None reported
Rare, may cause dry skin and cracked lips
VB3 Niacin sources
Meat Flour Eggs Milk Fish
Functions of VB3
Release energy from foods
Keeps skin and nervous system healthy
Deficiency and excess of VB3
Pellegra- symptoms are dementia, diarrhoea
Can cause liver damage if large amounts are eaten
VB9 Folic acid sources
Fortified breakfast cereals
Broccoli
Brussels sprouts
Functions of VB9
Reduces birth defects
Forms red blood cells
Deficiency and excess in VB9
Spina bifida in unborn babies
None reported
VB12 sources
Meat
Eggs
Milk
Fortified cereals
Functions of VB12
Maintains nerve cells
Makes red clood cells
Releases energy from foods
Deficiency and excess of VB12
Pernicious aneamia-most likely in vegans
None reported
VC sources
Citrus fruits, black currants, red pepper
VC functions
Helps wounds heal
Helps to absorb iron
Health connective tissues
Deficiency and excess of VC
Scurvy
Stomach pains and diarrhoea
calcium functions
strong bones
blood clotting normally
controlled muscle contractions
calcium sources
bread
milk
cheese
tofu
deficiency and excess of calcium
rickets in children
osteoporosis in adults
stomach pains
diarrhoea
iron sources
liver
meat
egg
vegetables
iron functions
making red blood cells
deficiency and excess in iron
iron deficiency anaemia
constipation
stomach pains
sodium functions
keeping water levels in the body balanced
sodium sources
cheese
bacon
bread
crisps
deficiency and excess of sodium
muscle cramps
high blood pressure
fluoride sources
drinking water
seafood
tea
fluoride functions
helps prevent tooth decay
keeps bones healthy
