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Home Ec > Vitamins > Flashcards

Vitamins Flashcards

1
Q

What are vitamins

A

organic compounds found naturally in foods
micronutrients (required in small quantities but essential to the diet)

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2
Q

Factors affecting vitamin content in foods

A

freshness
cooking method
preparation

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3
Q

what may reduce vitamin absorption (habits)

A

smoking
alcohol
and some prescribed medication.

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4
Q

Fat soluble

A

A
D
É
K

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5
Q

Water soluble

A

B
C

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6
Q

Vitamin A names

A

retinol
beta carotene

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7
Q

Vitamin D names

A

D2: Ergocalcoferol
D3: Cholecalciferol

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8
Q

Vitamin E name

A

tocopherol

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9
Q

Vitamin K name

A

naphthoquinones

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10
Q

Vitamin B names

A

B1: thiamine
B2: riboflavin
B3: niacin
B6: pyridoxine
B12: cobalamin
Folate/Folic acid

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11
Q

Fat soluble vitamins (storage in body)

A

may be stored in body for several months

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12
Q

Water soluble vitamins (storage in body)

A

cannot be stored in body
excess is excreted in urine
must be included regularly in the diet

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13
Q

Vitamin A: Retinol
PROPERTIES

A

yellow, fat soluble alcohol
insoluble in water
heat stable but destroyed by prolonged high temperatures
can be destroyed by oxygen when exposed to air

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14
Q

Vitamin A: Retinol
SOURCES

A

eggs
cheese
cod liver oil
oily fish: salmon

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15
Q

Vitamin A: Retinol
FUNCTIONS

A

Needed for production of RHODOPSIN (pigment in retina needed for eye to be able to adjust to dim light)
Maintains healthy lining membranes (eye, digestive system, respiratory)
Keeps hair and skin healthy
Regulates growth

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16
Q

Vitamin A: Retinol
EFFECTS OF DEFICIENCY

A

Night blindness
Xerophthalmia (eye infection:blind)
Reduced resistance to disease
Rough fry skin (follicular keratosis)
Delayed growth

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17
Q

Vitamin A: Retinol
RDA

A

Children: 500ūg
Adults: 700ūg
Lactating women: 950ūg

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18
Q

Vitamin A: Beta Carotene
PROERTIES

A

bright yellow/orange oil
fat soluble
insoluble in water
Generally heat stable
Effective ANTIOXIDANT

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19
Q

Vitamin A: Beta Carotene
SOURCES

A

carrots
tomatoes
spinach
kale

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20
Q

Vitamin A: Beta Carotene
FUNCTIONS

A

Antioxidant: protects body against free radicals ( a by product of metabolism), helping to prevent conditions such as CHD and types of cancer

also functions of retinol

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21
Q

vitamins with antioxidant properties

A

A
C
É

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22
Q

Vitamin D: D3 Cholecalciferol
where is it found

A

found in animal foods
created by the action of suns ultraviolet light on the skin

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23
Q

Vitamin D: D2 Ergocalciferol

A

produced by the action of ultraviolet light on fungi and yeasts
Used in vitamin supplements

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24
Q

Vitamin D3: Cholecalciferol
PROPERTIES

A

white crystalline solid
fat soluble
insoluble in water
most stable vitamin
heat stable- unaffected by cooking or heat treatments used in food processing
Unaffected by oxygen, acids or alkalis

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25
Q

Vitamin D3: Cholecalciferol
SOURCES

A

Oily fish: salmon
eggs
fortified milk and breakfast cereals
sunlight

26
Q

Vitamin D3: Cholecalciferol
FUNCTIONS

A

absorption of calcium and phosphorus (bones and teeth)
Regulates balance of calcium between skeleton and blood
Prevents tickets and osteomalacia
Prevents development of osteoporosis in older people

27
Q

Vitamin D3: Cholecalciferol
EFFECTS OF DEFICIENCY

A

Rickets (weak malformed bones)
Osteomalacia (calcium loss, weak bones)
Tooth decay
Fragile bones and increased risk of bone fractures due to onset of osteoporosis

28
Q

Vitamin D3: Cholecalciferol
EFFECTS OF DEFICIENCY

A

rickets
osteomalacia
tooth decay
fragile bones

29
Q

hypervitaminosis

A

If a diet contains too much A or D the excess accumulated in the liver and causes hypervitaminosis
It occurs very rarely it is more likely to occur through the overuse of dietary supplements such as cod liver oil (particularly in diets of young babies and children) than by overeating foods rich in A and D

30
Q

symptoms of hypervitaminosis (A)

A

liver damage
bone pain
vision problems

31
Q

symptoms of hypervitaminosis (D)

A

vomiting
kidney damage
weight loss

32
Q

Vitamin E
PROPERTIES

A

yellow fat soluble alcohol
insoluble in water
heat stable
stable to acids
unstable to alkalis and ultraviolet light
effective ANTIOXIDANT

33
Q

Vitamin E
SOURCES

A

vegetable oils
nuts
seeds
eggs

34
Q

Vitamin E
FUNCTIONS

A

powerful antioxidant- protects other nutrients eg: vitamin A from oxidation in the body
May help to prevent CHD, arthritis and some forms of cancer
Helps to prevent eye disease in premature babies

35
Q

Vitamin E
EFFECTS OF DEFICIENCY

A

rare since it’s in a wide variety of foods

36
Q

Vitamin K
PROPERTIES

A

fat soluble
insoluble in water
heat stable
reduced by exposure to light

37
Q

Vitamin K
SOURCES

A

leafy green vegetables eg spinach and cabbage
liver
fish
cereals

38
Q

Vitamin K
FUNCTIONS

A

essential for normal blood clotting
helps to maintain healthy bones by keeping calcium in bones

39
Q

Vitamin K
EFFECTS OF DEFICIENCY

A

Blood may take longer than normal to clot
Very rare: haemorrhaging - possibility in newborn babies because their diet lacks K and the guy may not have begun to manufacture it (injection is offered after birth)
increased risk of bone diseases eg osteoporosis

40
Q

Vitamin C: Ascorbic acid
PROPERTIES

A

crystalline acidic powder with a sweet or sour taste
Water soluble
Very UNSTABLE - is lost during storage, prep and cooking and exposure to light
Destroyed by alkalis, oxidase and dehydration
EFFECTIVE ANTIOXIDANT

41
Q

Vitamin C: Ascorbic acid
SOURCES

A

blackcurrant
kiwi
orange
tomato
spinach

42
Q

Vitamin C: Ascorbic acid
FUNCTIONS

A

needed for production of collagen, which binds the cells of skin to the bone (growth)
form healthy blood vessels
prevents bruising and speeds up wound healing
ANTIOXIDANT
maintains immune system by helping white blood cells to fight infection
Needed for efficient absorption of IRON. AND CALCIUM

43
Q

Vitamin C: Ascorbic acid
EFFECTS OF DEFICIENCY

A

collagen production will be affected leading to the weakening of body tissue eg: skin and blood vessels
Wounds slow to heal and bruise easy
Increased susceptibility to infection and illness
anaemia
scurvy

44
Q

Vitamin C: Ascorbic acid
RDA

A

children: 45MG
Teens and Adults: 60MG
Pregnancy: 80MG

45
Q

Scurvy

A

lack of vitamin C in diet
symptoms: bleeding under skin, swollen sponges gums and loose teeth

46
Q

Vitamin B: B1 Thiamine
properties

A

Water soluble
UNSTABLE, lost at high temps
destroyed by alkalis, sulphur dioxide and ultraviolet light
lost in milling

47
Q

Vitamin B: B1 Thiamine
SOURCES

A
48
Q

Vitamin B: B1 Thiamine
FUNCTION

A

release of energy from carbohydrate and fat
healthy nerve and muscle functioning
normal growth and development

49
Q

Vitamin B: B6: Pyridoxine
Functions

A

Metabolism of proteins, carbs and fats
production of RBC
maintains healthy nervous system

50
Q

Vitamin B: B12 Cobalamin
PROPERTIES

A

water soluble
some loss in cooking
destroyed by acids alkalis and ultraviolet light

51
Q

Vitamin B: B12 Cobalamin
SOURCES

A

liver
meat
eggs
cheese
milk
fish

52
Q

Vitamin B: B12 Cobalamin
FUNCTIONS

A

involved in metabolism of fatty acids and folate
required for RBC
Maintains healthy nervous system

53
Q

Vitamin B: B12 Cobalamin
EFFECTS OF DEFICIENCY

A

weakness, tiredness and shortness of breath
memory loss and muscle weakness
Non-absorption of B12 can cause PERNICIOUS ANAEMIA which results in less RBC

54
Q

Vitamin B: B12 Cobalamin
RDA

A

Children: 1Ūg
Teens and Adults: 1.4 Ūg
Pregnancy: 1.6Ūg
Lactating: 1.9Ūg

55
Q

Vitamin B: Folate/Folic acid
PROPERTIES

A

water soluble
some loss in cooking
destroyed by alkalis, exposure to air and ultraviolet light
stable to acids

56
Q

Vitamin B: Folate/Folic acid
SOURCES

A

wheat germ and bran
Veg: broccoli and spinach
eggs
supplements

57
Q

Vitamin B: Folate/Folic acid
FUNCTIONS

A

needed for development of brain and spinal cord in foetus
formation of RBC
helps to maintain the immune system

58
Q

Vitamin B: Folate/Folic acid
EFFECTS OF DEFICIENCY

A

increased risk of neural tube defects eg:spina bífida
anaemia and fatigue in children and pregnant
IncrsSed risk of infection

59
Q

Vitamin B: Folate/Folic acid
RDA

A

children: 200ūg
Teens and Adults 300ūg
Pregnancy: 500 ūg
Lactating 400ūg

60
Q

BERI BERI

A

lack of thiamine B1
symptoms: weight loss, nervous system effected with muscular weakness and paralysis

61
Q

PELLAGRA

A

caused by no niacin in diet
symptoms: dermatitis, diarrhoea, dementia
can be fatal

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