Vitamins Flashcards
What are the 9 essential amino acids?
- Valine
- Phenylalanine
- Tryptophan
- Leucine
- Isoleucine
- Methionine
- Threonine
- Histidine
- Lysine
What are the 13 essential vitamins?
- A
- C
- D
- E
- K
- B vitamins
- thiamine
- riboflavin
- niacin
- pantothenic acid
- biotin
- B6
- B12
- folate)
What are fat-soluble vitamins?
Vitamins A, E, D and K
What are the water soluble vitamins?
- vitamin C
- thiamin
- riboflavin
- niacin
- vitamin B6
- folacin
- vitamin B12
- biotin
- pantothenic acid
What foods contain Vitamin A?
- Preformed vitamin A (retinol) is found in animal products such as meat, fish, poultry, and dairy foods
- cheese
- eggs
- oily fish
- fortified low-fat spreads
- milk and yoghurt
- liver and liver products such as liver pâté
- Provitamin A (beta carotene) is found in plant-based foods such as fruits and vegetables.
- yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red pepper
- yellow fruit, such as mango, papaya and apricots
What foods contain Vitamin D?
- oily fish - such as salmon, sardines, herring and mackerel
- red meat
- liver
- egg yolks
- fortified foods
What foods contain Vitamin E?
- plant oils
- nuts and seeds
- wheatgerm
What foods contain Vitamin K?
- green leafy vegetables - broccoli and spinach
- vegetable oils
- cereal grains
What foods contain Vitamin C?
Vitamin C is found in a wide variety of fruit and vegetables.
Good sources include:
- citrus fruit, such as oranges and orange juice
- peppers
- strawberries
- blackcurrants
- broccoli
- brussels sprouts
- potatoes
What foods contain thiamin?
Thiamin is found in many types of food.
Good sources include:
- peas
- some fresh fruits (such as bananas and oranges)
- nuts
- wholegrain breads
- some fortified breakfast cereals
- liver
What are food sources of riboflavin?
Good sources of riboflavin include:
- milk
- eggs
- fortified breakfast cereals
- mushrooms
- plain yoghurt
Why should food sources with riboflavin be kept out of direct sunlight?
UV light destroys riboflavin
What food sources contain Niacin?
- meat
- fish
- wheat flour
- eggs
What food sources contain pantothenic acid?
Pantothenic acid is found in varying amounts in almost all vegetables, wholegrain foods and meats, but good sources include:
- chicken
- beef
- liver and kidneys
- eggs
- mushrooms
- avocado
What food sources contain vitamin B6?
Vitamin B6 is found in a wide variety of foods, including:
- pork
- poultry, such as chicken or turkey
- some fish
- peanuts
- soya beans
- wheatgerm
- oats
- bananas
- milk
- some fortified breakfast cereals
What food sources contain Biotin?
Found in wide variety of foods but at low levels
What food sources contain folate?
Good sources include:
- broccoli
- brussels sprouts
- leafy green vegetables, such as cabbage, kale, spring greens and spinach
- peas
- chickpeas and kidney beans
- liver (but avoid this during pregnancy)
- breakfast cereals fortified with folic acid
What food sources contain Vitamin B12?
Good sources include:
- meat
- fish
- milk
- cheese
- eggs
- some fortified breakfast cereals
Vitamin A deficiency consequences
- contributes to night blindness
- can progress to permanent blindness
Vitamin A functions
- helping your body’s natural defense against illness and infection (the immune system) work properly
- helping vision in dim light
- keeping skin and the lining of some parts of the body, such as the nose, healthy
Vitamin D deficiency consequences
- rickets in children - bone deformation (bowed legs)
- osteomalacia - bone pain in adults
Vitamin D functions
needed to keep bones, teeth and muscles healthy.
Thiamin deficiency consequences
BeriBeri (wet and dry)
- lethargy and fatigue, together with complications affecting the cardiovascular, nervous, muscular, and GI systems
Thiamin functions
- helps the body break down and release energy from food
- helps keep the nervous system healthy
Niacin deficiency consequences
Pallegra
- three ‘D’s: dermatitis, diarrhea, dementia
- can be fatal id not treated
Niacin functions
- helps the body release energy from food
- helps keep the nervous system and skin healthy
Vitamin C deficiency consequences
scurvy
- It can lead to anemia, debility, exhaustion, spontaneous bleeding, pain in the limbs, and especially the legs, swelling in some parts of the body, and sometimes ulceration of the gums and loss of teeth.
Vitamin C functions
- helping to protect cells and keeping them healthy
- maintaining healthy skin, blood vessels, bones and cartilage
- helping with wound healing
Vitamin E deficiency consequences
- can cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness, and vision problems.
- Another sign of deficiency is a weakened immune system
Vitamin E functions
- It is an antioxidant.
- protects body tissue from damage caused by substances called free radicals.
- The body also needs vitamin E to help keep the immune system strong against viruses and bacteria.
- Vitamin E is also important in the formation of red blood cells. I
- t helps the body use vitamin K.
- It also helps widen blood vessels and keep blood from clotting inside them.
- Cells use vitamin E to interact with each other. It helps them carry out many important functions.
Vitamin K deficiency consequences
- bleeding
- Easy bruising.
- Oozing from nose or gums.
- Excessive bleeding from wounds, punctures, and injection or surgical sites.
- Heavy menstrual periods.
- Bleeding from the gastrointestinal (GI) tract.
- Blood in the urine and/or stool.
- Vitamin K deficiency bleeding or VKDB
- occurs when babies cannot stop bleeding because their blood does not have enough Vitamin K to form a clot. The bleeding can occur anywhere on the inside or outside of the body. When bleeding occurs inside the body, it can be difficult to notice.
Vitamin K functions
play a role in blood clotting, bone metabolism, and regulating blood calcium levels. Th
- e body needs vitamin K to produce prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism.
Riboflavin deficiency consequences
- endocrine abnormalities
- some diseases
Riboflavin functions
- helps keep skin, eyes and the nervous system healthy
- helps the body release energy from food
pantothenic acid deficiency consequences
deficiency is rare, but may include symptoms such as fatigue, insomnia, depression, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections
Pantothenic Acid functions
- helps to release energy from food
- synthesize cholesterol
- manufacture of red blood cells, as well as sex and stress-related hormones
- maintains a healthy digestive tract
Vitamin B6 deficiency consequences
- microcytic anemia
- electroencephalographic abnormalities
- dermatitis with cheilosis (scaling on the lips and cracks at the corners of the mouth) and glossitis (swollen tongue)
- depression and confusion
- weakened immune function
Vitamin B6 functions
helps the body to use and store energy from protein and carbohydrates in food
helps the body form haemoglobin
Biotin deficiency consequences
- alopecia and scaly erythematous dermatitis distributed around the body orifices
- acidemia
- aciduria
- hearing and vision problems
- developmental delay in children.
Biotin functions
Biotin is needed in very small amounts to help the body make fatty acids.
Vitamin B12 deficiency consequences
anemia
- produce abnormally large red blood cells that cannot function properly.
Vitamin B12 functions
- make red blood cells and keeping the nervous system healthy
- release energy from food
- use folate
