vitamins+

Question 1

vitamin A benefits and sources

Answer 1

ensures healthy skin
keeping skin and membranes in body healthy
growth and development of body

antioxidant - protects the body
helping vision in dim light

leafy greens, orange and yellow veg, tomatoes, liver, fish, eggs

Question 2

vitamin D benefits and sources

Answer 2

bones and teeth
helps calcium absorption
healing broken bones
prevents rickets and osteoporosis

salmon/tuna (fatty fish), sunlight

Question 3

vitamin E benefits etc. and sources

Answer 3

forms rEd blood cells
maintains healthy skin and EyEs
antioxidant
deficiency is rare, excess causes loss of appetite

• olive oil, seeds, egg yolk, nuts, soya

Question 4

vitamin K and it’s sources

Answer 4

• makes blood klot, maintains bone health

• deficiency is rare as it is made in the body
- easy bruising and bleeding, blood may take longer to clot

• newborns at risk of developing rare condition from deficiency, but a vitamin K dose is offered to all people in UK at birth to prevent this
• not enough to evidence for excess

green leafy veg, vegetable oils and cereals, made by bacteria in the large intestine

Question 5

vitamin B1 and sources

Answer 5

thiamin
• works with other B vits to release energy from food
• helps nervous system work

deficiency - tiredness, weak muscles, beri-beri in extreme cases

bread, pasta, rice, peas, eggs and liver

Question 6

vitamin B2

Answer 6

riboflavin

• releases energy from food, tissue repair

milk, egg, cheese (dairy) and leafy greens

deficiency - Sore throat, Sores around mouth, dry skin

Question 7

percentages of macros that should be eaten

Answer 7

50% carbs
15% protein
35% fats

Question 8

vitamin B3

Answer 8

niacin

• releases energy from food, keeps skin and nervous system healthy

wheat, nuts, meat, fish
• deficiency = pellagra - fatigue, depression, bad memory

Question 9

vitamin B12

Answer 9

cobalamin

• helps nervous system, works with B9 to make red blood cells

milk, eggs, meat, fish (non vegan food, deficiency common in vegans)
deficiency - tiredness and nerve damage

Question 10

vitamin B9

Answer 10

folic acid

• growth, healthy babies, works with B9 to form healthy blood cells
found in liver, peas, leafy greens
deficiency = anaemia - tired, weak muscles, mouth sores

Question 11

vitamin C

Answer 11

ascorbic acid

• protects body from free radicals, keeps blood vessels healthy, heals wounds
•helps iron absorption
found in citrus, tomatoes, strawberries, green veg, potatoes

• deficiency - scurvy, anaemia, increased cancer risk
• excess - stomach pain and diarrhoea

Question 12

calcium

Answer 12

• strong teeth and bones, healthy nerves and muscles, blood clotting
found in milk, cheese, shame seeds, hard water

• excess is rare but = increased kidney stone risk bc it’s stored in kidneys
• low calcium in childhood = rickets and osteoporosis, slowed blood clotting

Question 13

iron

Answer 13

• makes haemoglobin red
• dark green veg, meat
• excess = toxic! stomach pain, nausea, even death
• anaemia

Question 14

phosphorous

Answer 14

• healthy teeth and bones
found in protein-rich foods - meat, fish, dairy, nuts, beans

• excess - harder to absorb calcium
• too little = weak muscles, painful bones

Question 15

sodium

Answer 15

6g daily
• NaCl controls body’s water content + helps nerves and muscles to function
found and added to most foods

• excess - hbp and heart disease
• too little - weak muscles and painful bones

Question 16

fluoride

Answer 16

• strengthens teeth, hardens enamel, prevents decay
found in fish, tea, dental products

• excess - toxic! brown teeth, bone problems, cancer
• little - weak enamel and teeth, so tooth decay

Question 17

iodine

Answer 17

• makes some hormones used by the body
found in sea food, dairy, veg

• serious lack - goitres + complications in unborn babies

Question 18

protein drv

Answer 18

men - 55g
female - 45g
pregnant - 6g more on average

Question 19

drvs of different fats

Answer 19

less than 35%
less than 11% from saturated fats
average adult - 70g fat, max 20g saturated