Vitamins Flashcards
What are vitamins measured in
Mg and micrograms
How many essential vitamins
13
What are the fat soluble vitamins
A,D,E,K
Vitamin A
Fat or water soluble
What it does
Found in …
Shortage =?
Fat soluble
Keeps eyes skin and immune system healthy
Found in carrots, milk, cheese, oily fish
Shortage = night blindness
Vitamin D
Fat or water soluble
What it does
Found in …
Shortage =?
Fat soluble
Works with calcium to help maintain healthy bones and teeth
Source is from sun
Shortage = rickets
Too much makes kidneys and lungs bad
Vitamin E
Fat or water soluble
What it does
Found in …
Shortage =?
Fat soluble
Protects against cell damage and maintain healthy immune system helps body form red blood cells
Sources are Fruits nuts oil
Lack = nerve and muscle damage
Vitamin K
Fat or water soluble
What it does
Found in …
Shortage =?
Fat soluble
Helps heal wounds
Sources are greens and fish
Deficiency = bruising and bleeding
Vitamin C
Fat or water soluble
What it does
Found in …
Shortage =?
Water soluble
Helps immune system, growth and repair
Found in citrus fruits and veg
Lack = scurvy
Vitamin B1 and B2
Thiamine and Riboflavin
B1 uses carbs and protein to produce energy
B2 uses carbs protein and fats to produce energy . And helps produce B3 and B6
B1 found in grains beef nuts and seeds
B2 found in leafy greens yoghurt cheese
Vitamin B3 and B6
Niacin and Pyridoxine
B3 helps body use fat, protein and carbs to produce energy and makes enzymes work
B6 helps body make and use protein and glycogen
Found in liver salmon tuna
Vitamin B9 / folate
Prevent anemia
Keeps blood vessels and heart healthy
Reduces risk of birth defect
Leafy greens beans and eggs
Lack leads to anemia
Vitamin B12
Water soluble
Works with folate to make new cells
Keeps nerves working properly
Found in meats therefore vegans are deficient
Deficiency can lead to anemia and memory loss
