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Miss lloyyd FN > Vitamins > Flashcards

Vitamins Flashcards

1
Q

Where are fat-soluble vitamins mainly found?

A

Fat -soluble vitamins are mainly found in fatty foods and animal products such as:
-Vegetable oils
-Milk and dairy foods
-Eggs
-Liver
-Oily Fish
-Butter

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2
Q

How often to you need to eat foods containing fat-soluble vitamins?

A

While you body needs these vitamins every day to work properly, you don’t need to eat foods containing them every day.

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3
Q

Why do you not need to eat foods containing fat-soluble vitamins every day?

A

Because your body stores them in your liver and fatty tissues for future use. The can build up and are there when you need them but too much can be harmful.

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4
Q

Where does your body store fat-soluble vitamins?

A

Your liver and fatty tissue.

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5
Q

There are 4 fat-soluble vitamins. Can you name them?

A

Vitamin A
Vitamin D (KADE)
Vitamin E
Vitamin K

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6
Q

What are the two classifications of vitamins?

A

Fat Soluble or Water Soluble

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7
Q

How often do you need to take Water-Soluble Vitamins?

A

Unlike Fat-soluble vitamins they are not stored in the body and therefore you need to have them more frequently.

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8
Q

How does you body get rid of excess Water-soluble vitamins?

A

Urination

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9
Q

Which 6 foods are the main sources of Water-soluble vitamins?

A

Water-soluble vitamins are found in a wide range of foods including:
- fruit
- vegetables
-potatoes
- grains
- milk
- dairy foods

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10
Q

What can destroy Water-soluble vitamins?

A

Water-soluble vitamins can be destroyed when exposed to heat or air. The can also be lost in water used for cooking. This means that by cooking these foods, especially boiling them, some of the vitamins will be lost.

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11
Q

What are the 7 water-soluble vitamins?

A

Vitamin B1
Vitamin B2
Vitamin B6
Vitamin B12
Vitamin C
Folate
Niacin

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12
Q

What is the role of vitamin C

A

Helps protect your cells against the effects of free radicals.
Formation of Collagen.
Aids Healing of wounds.
Aids the absorption of non-heam iron from food.

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13
Q

What is Collagen?

A

Collagen is the main component of connective tissue and makes up to 1-2% of muscle tissue. It is a vital component in fibrous tissues such as tendons, ligaments, skin, bones and blood vessels.
It also plays a vital part in wound healing.

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14
Q

What are the valuable food sources of Vitamin C?

A

Citrus Fruits
Soft Fruits.
Green Vegetables

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15
Q

Signs of deficiences in Vitamin C

A

Wounds and fractures are slow to heal due to less collagen being produced.
Can lead to swollen and spongey gums from which teeth may fall out.
Increased susceptiblilty to many kinds of infection including he common cold.

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16
Q

Signs of excess Vitamin C

A

N/A

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17
Q

What is the function of Vitamin A?

A

It is a nutrient important to vision, grown, cell division and immunity.
It provides antioxidants.
Metabolism of Cells.
Formation of (Visual purple) pigment in the retina.
B-C antioxidant.
Maintenance of health skin and mucus membranes such as the respiratory system and the digestive tract.

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18
Q

What are the 2 forms of Vitamin A?

A

There are two forms of Vitamin A:
Retinol (animal),
B-Cerotene (plant)
1mg of Retinol = 6mg Cerotene

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19
Q

What are the valuable sources of Vitamin A?

A

Dark green vegetables
Tomatoes
Red bell pepper
Cantaloupe
Beef liver
Fish Oils
Milk
Eggs
Carrots
Peas
Sweet potatoes
Mangoes
It is added to margarine by law

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20
Q

What are the signs you are deficient in Vitamin A?

A

Deficiencies in Vitamin A are associated with significant morbidity and mortality from common childhood infections and is the worlds leading preventable cause of childhood blindness.

Night-blindness as the body is unable to synthesise rhodopsins.

Tear glands can block infecting the eye.

Affects the health of skin.
Weakened immune system.

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21
Q

Signs of Excessive amount of Vitamin A

A

drowsiness
irritability
skin or bone disorders
enlarged liver

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22
Q

Function of Vitamin D (Cholecalcierol)

A

Helps to regulate the amount of calcium in the body, i.e. it keeps bones and teeth healthy.

It causes the synthesis of a calcium binding protein in the intestinal cells that transports calcium into the plasma. The ability to synthesis this protein and the amount made is regulated by active Vitamin D.

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23
Q

Valuable Sources of Vitamin D.

A

Oily Fish
Butter
Eggs
Liver
Fortified foods such as breakfast cereals and it is added to margarine by law.

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24
Q

Signs of deficiencies in Vitamin D

A

Can lead to bone deformities such a rickets (makes bones soft) in children and bone pain caused by osteolatacia in adults.
Makes bones weak and soft.

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25
Q

What are signs of excessive amount of Vitamin D?

A

too much calcium , hypercalcima D in soft tissues ie kidney causing them to be damagaed

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26
Q

Identify three significant plant sources of Vitamin B1 (thiamine)

A

Wholewheat flour
Added to white flour by law.
Margarine (vegetable oils)

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27
Q

What is the function of Vitamin E (tocopherol)

A

Vitamin E is an antioxidant that offers 3 roles:
1 Lipid protection
Protects Lipids especially polyunsaturates fatty acids against free radicals.
2 Inflammation
Prevents lipid peroaidation which can lead to inflammatory diseases.
Helps prevent against some forms of cancer.
Keeps nerve and blood cells healthy.
Keeps the normal function of the brain and nervous systems.
Supports our immune system.
Helps prevent clots forming.

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28
Q

Valuable food sources of Vitamin E

A

Salmon
Margarine
Wholegrain cereals
Egg Yolk

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29
Q

Signs of deficiencies in Vitamin E

A

Can cause nerve and muscle damage that result in loss of feeling in the arms and legs, loss of body movement, control, muscle weakness, and vision problems.
Antioxidant reduction may increase risk of CHD and certain cancers.

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30
Q

Signs of Excess of Vitamin E

A

N/A

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31
Q

Function of Vitamin K

A

Helps to make various proteins that are needed for blood clotting and the building of bones.
Acts as a co-enzyme in the production of important proteins found in bone which is needed for the normal binding of calcium in the bone.

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32
Q

Signs of deficiencies in Vitamin K

A

Significant bleeding due to poor bone development, osteoperosis and increased risk of cardiovascular disease.
Rare as can be synthesised by bacteria found in intestine.
Babies and in particular premature babies and breastfed infants have low levels of this vitamin in the blood.
Infants who become deficient are at risk of spontaneous bleeding which can occur in the brain resulting brain damage and death.
All newborn babies are given a Vitamin K injection which is administered immediately after birth.

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33
Q

Signs of excess of vitamin K

A

N/A

34
Q

What is the function of Vitamin B1

A

Involved in the oxidation of nutrients and the release of energy from the body.
Essential for carbohydrate metabolism and energy production.
Important for health function of brain and nervous system.

35
Q

Valuable food sources of Vitamin B1

A

Wholegrain breads
Some fortified breakfast cereals
liver
Milk
Fish
Potatoes
Added to white flour by law.

36
Q

Signs of deficiencies in Vitamin B1

A

Beriber1 which impairs the normal of functioning of the heart, brain and nervous system.
When glucose is only partially oxidized, the breakdown stops at a substance called pyruvic acid. A build up of this in the blood causes muscular weakness, palpitations of the heart and degeneration of the nerves.
Wet beriberi - fluid in tissues.
Dry beriberi - weight loss and wastage of tissue.

37
Q

Signs of Excess Vitamin B2

A

N/a

38
Q

Function of Vitamin B2

A

It is important for body grown and helps in red blood cell protection,

39
Q

Valuable food sources of Vitamin B2

A

Dairy
Milk
Whole wheat flour
Added to white flour by law
Potatoes
Fortified breakfast cereals
Meat particularly liver
Fish

40
Q

Signs of deficiencies of Vitamin B2

A

Fatigue
Swollen throat
Blurred vision
Depression
Can also effect the skin causing itching, and dermatitis around the mouth.
Reproductive issues
Liver degeneration

41
Q

Signs of excess of Vitamin B2

A

Can cause urine to become bright yellow.

42
Q

Function of Niacin

A

Niacin turns food into energy.
It helps keep your nervous system, digestive systems and skin healthy.

43
Q

Valuable food sources of Niacin

A

Fish
Beef
Chicken
Turkey
Cheese
Eggs
Milk
Fortified breakfast cereal
Legumes, nuts, seeds and soy products provide some Niacin

44
Q

Signs of deficiencies of Niacin

A

Pellerga
Depression
Headaches
Bowel Movements not functioning correctly
Raw beef tongue

Pellerga 3Ds:
DIAHORREA lining of gastro intestinal tract may be inflamed
DERMATITUS
DEPRESSIONf

45
Q

Signs of excess in Niacin

A

N/A

46
Q

Function of Vitamin B6

A

Keep the healthy function of the brain and nervous system.
Form haemoglobin
Nutrients to energy
Supports brain development

47
Q

Valuable food sources of Vitamin B6

A

Potatoes
Meat
Liver
Fish
Milk
Pulses
Nuts

48
Q

Signs of deficiencies in Vitamin B6

A

Rare though various skin lesions have been linked to this.

49
Q

Signs of Excess in Vitamin B6

A

N/A

50
Q

Function of B12

A

Keeps healthy function of the brain and nervous system.
Helps form red blood cells
Balances levels of hormones

51
Q

Valuable food sources of vitamin B12

A

Meat
Fish
Milk
Eggs
Liver
Some fortified breakfast cereals

52
Q

Signs of deficiencies in Vitamin B12

A

Without enough red blood cells your tissue and organs done get enough oxygen and your body cant work as well. Symptoms include:
Weak muscles
Numbness
Trouble walking
Nausea
Weight loss
Irritability
Fatigue
Increased heart rate

53
Q

Signs of excess Vitamin B12

A

N/A

54
Q

Function of Folate

A

Folate helps to form DNA and RNA and is involved in protein metabolism.
It helps break down homocystine which can be harmful to the body.
Essential for normal cell growth.
Keeps brain and nervous system healthy.
Supports brain development during pregnancy and infancy especially in the development of the neural tube.

55
Q

Valuable food sources of Folate

A

Kidney
Nuts
Flour and cereal foods
Fortified breakfast cereals

56
Q

What is meant by the Bio-availability of a vitamin and mineral?

A

The bioavailability of a vitamin and mineral is a description of how much of that vitamin and mineral can actually be absorbed and used by the body.

57
Q

What can influence Bio-availability?

A

Bio-availability may be influenced by the individual needs, their ability to absorb nutrients or the amount available to them.

58
Q

Overall what factors influence Bio-availability?

A

The form of the vitamin and mineral that is eaten.
The type of food it is contained in.
How easily it is absorbed
The influence of other components in the food.
Cooking and processing (if relevant)

59
Q

For absorption of vitamin and mineral other components of the diet can effect bio-availability. Give an example.

A

Vitamin C can enhance the absorption of non-haem iron.

60
Q

The sources of vitamin and minerals can be a factor in bio-availability. Give an example.

A

Yoghurt and other dairy foods are good providers of calcium because they contain significant amounts of calcium in a bio-available form.

61
Q

Identify three significant plant sources of vitamin B1 (thiamine

A

Whole wheat flour
Added to white flour by law
Margarine / vegetable oils

62
Q

Discuss the effects of a deficiency in vitamin B1

A

Deficiency of vitamin B1 causes Beriberi which effects the hear and brain as well as other parts of the body. A person can have wet beriberi, where the oedema occurs in cells or dry Beriberi which causes severe weight loss and a lack of fluid in cells.

63
Q

State three effects on health of a deficiency of Vitamin B2 (Riboflavin) on the diet.

A

The mouth becomes dry, cracked and inflammed at the corners. The tear glands can become blocked causing itchy, burning eyes with a reddened cornea. The skin on the nose, cheeks and forehead can also have oily dermatitis.

64
Q

Describe the main functions of vitamin D

A

Vitamin D is needed for the absorption of calcium. Vitamin D synthesis calcium and attached to protein, intestinal cells then calcium is transported to the plasma.

65
Q

State three sources of Vitamin D in the diet.

A

Eggs
Butter
Oily fish

66
Q

Outline three functions of Vitamin C

A

The production of collagen which is required for connective tissue and is need in wound healing.
It is an antioxidant which helps to fight free radicals and prevents CUD and certain types of cancer.
It is required to help absorption of non-haem iron.

67
Q

Discuss the effect of Vitamin A deficiency.

A

The deficiency of vitamin A can lead to night blindness due to a lack of rhodosphin. This is a pigment in the eye which helps us and allows us to see . A lack of Vitamin A can increase chances of CUD and cancer due to the lack of antioxidant properties to help fight off free radicals. It can also lead to a less efficient immune system which can leave an individual more prone to catching an infectious disease.

68
Q

State four dietary sources of Vitamin B12

A

Liver
Milk
Eggs
Fortified Breakfast cereals

69
Q

Outline the effects on health of a deficiency of Vitamin B12

A

A deficiency of vitamin B12 can lead to poor cell division which can lead to pernicous anemia. Where the body is unable to absorb Vitamin b12 and with megaloblastic anaemia your bodys red blood cells become turgid and large

70
Q

Explain the effect of a diet deficient in folate on health

A

In the case of a pregnant woman it can birth defects related to . It can lead to brain and spinal cord defects and Spina Bifida.
It can cause psychological problems such a depression and confusion.
White blood cells may be affected resulting in depression of the immune system.

71
Q

Explain the functions of Vitamin K in the body.

A

It is involved in blood clotting as it creates the protein that helps clot the blood.
It is involved in the bone formation. It acts as a coenzyme in the bone formation and help in calcium binding in the bone.

72
Q

How is the availability of Vitamin C affected

A

It can be hindered by the drug aspirin.
Some metabolic factors can effect absorption of Vitamin C such as:
If the person is diabetic
If the person is pregnant
If the person is a smoker
Pollution
It can become depleted with age
The more we consume the less we absorb
Losses during processing, preparation and storage as it is susceptible to damage from heat, light, oxygen and water.
The amount of ascorbic acid lost during the preparation and cooking of fruit and veg depends on the methods used.
The amount of Vitamin C in fruit and veg is variable therefore the amount to be absorbed is variable,.

73
Q

How is the availability of Vitamin B1 affected

A

All forms of B1 are available from food and are absorbed readily by the body however the following can interfere with absorption and availability:
Alcohol (deficiency is commonly seen in alcoholics)
Some preservatives prevent absorption
B1 is soluble in water and decomposes at high temperatures which means less available to be absorbed, particularly in alkaline conditions eg the loss in baking is greater as an alkaline substance such as sodium bicarbonate is used as a raising agent.

74
Q

How is the availability of Vitamin B12 affected

A

Vitamin B12 needs a specific protein produced in the gut called “Intrinsic Factor” to allow it to be absorbed properly.
In the absence of the intrinsic factor there is only minimal absorption of the vitamin and eventually a deficiency state will develop.
Although some of the vitamin may be synthesised by bacteria in the bowel it is not absorbed from here and does not form a useful sources.
Absorption rates fall as intake increases.
Vitamin C has the ability to breakdown Vitamin B12 before it can be absorbed. Thus, in supplements these vitamins should be taken separately.
Alcohol interferes with B12 absorption.

75
Q

How is the availability of Vitamin B2 affected

A

Absorption is better from animal sources than plant sources.
It is easily absorbed by the body, however some anti-depressant drugs such as Prozac can prevent the body converting riboflavin to its useful form.
Only slightly soluble in water so overall loss during cooking is very small.
It is sensitive to light.
Milk, one of the most important sources in the diet can loose riboflavin at a rate of 10% per hr when left in direct sunlight.

76
Q

How is the availability of Folic Acid (Folate) affected

A

Natural folic acid found in food is present in a form that the body has to convert before use.
Synthetic folic acid is used to fortify food and in supplement tables does not require conversion and is therefore considered more bio-available than in the natural form.
Readily lost during cooking. It leaches in water and is destroyed by heat.
Vegetables should only be cooked in a little water for a short time to minimise loss,
Alcohol interferes with folic absorption.

77
Q

How is the availability of Vitamin A affected

A

Retinol is more easily absorbed than beta-carotene.
Vitamin A absorption is impaired by very low fat diets.
Deficiency of zinc can also reduce the uptake of Vitamin A.
Retinol and carotene are unaffected by most cooking methods, but small amounts may be lost during frying or prolonged cooking and so impacts on how much is available to be absorbed.
During storage, retinol in fatty foods may be lost by oxidation. This may be prevented by the use of antioxidants by regeneration and by the exclusion of light.

78
Q

How is the availability of Vitamin D affected

A

Inadequate dietary intake - no consuming enough from the diet. Also following a strict vegetarian diet without seeking alternatives.
Low levels in breast milk or a limited weaning diet when introducing infants to solid food.
Poor absorption - absorption may be hindered due to malabsorption conditions of the intestine. Excretion could also be increased due to high alcohol consumption.
Low levels of skin synthesis - not enough skin exposure outdoors due to :
being housebound
sick
elderly
having your skin covered
use of some creams or sun block
Natural aging process.
reduced exposure during the winter months

79
Q

Name four fat soluble vitamins

A

Vitamin A
Vitamin D
Vitamin E
Vitamin K

80
Q

Name seven water soluble vitamins

A

Vitamin B1
Vitamin B2
Vitamin B6
Vitamin B12
Vitamin C
Niacin
Folate

Miss lloyyd FN (1 decks)

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