Vitamins Flashcards
What are vitamins
organic compounds found naturally in foods
micronutrients (required in small quantities but essential to the diet)
Factors affecting vitamin content in foods
freshness
cooking method
preparation
what may reduce vitamin absorption (habits)
smoking
alcohol
and some prescribed medication.
Fat soluble
A
D
É
K
Water soluble
B
C
Vitamin A names
retinol
beta carotene
Vitamin D names
D2: Ergocalcoferol
D3: Cholecalciferol
Vitamin E name
tocopherol
Vitamin K name
naphthoquinones
Vitamin B names
B1: thiamine
B2: riboflavin
B3: niacin
B6: pyridoxine
B12: cobalamin
Folate/Folic acid
Fat soluble vitamins (storage in body)
may be stored in body for several months
Water soluble vitamins (storage in body)
cannot be stored in body
excess is excreted in urine
must be included regularly in the diet
Vitamin A: Retinol
PROPERTIES
yellow, fat soluble alcohol
insoluble in water
heat stable but destroyed by prolonged high temperatures
can be destroyed by oxygen when exposed to air
Vitamin A: Retinol
SOURCES
eggs
cheese
cod liver oil
oily fish: salmon
Vitamin A: Retinol
FUNCTIONS
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
Vitamin A: Retinol
EFFECTS OF DEFICIENCY
Night blindness
Xerophthalmia (eye infection:blind)
Reduced resistance to disease
Rough fry skin (follicular keratosis)
Delayed growth
Vitamin A: Retinol
RDA
Children: 500ūg
Adults: 700ūg
Lactating women: 950ūg
Vitamin A: Beta Carotene
PROERTIES
bright yellow/orange oil
fat soluble
insoluble in water
Generally heat stable
Effective ANTIOXIDANT
Vitamin A: Beta Carotene
SOURCES
carrots
tomatoes
spinach
kale
Vitamin A: Beta Carotene
FUNCTIONS
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
vitamins with antioxidant properties
A
C
É
Vitamin D: D3 Cholecalciferol
where is it found
found in animal foods
created by the action of suns ultraviolet light on the skin
Vitamin D: D2 Ergocalciferol
produced by the action of ultraviolet light on fungi and yeasts
Used in vitamin supplements
Vitamin D3: Cholecalciferol
PROPERTIES
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
Vitamin D3: Cholecalciferol
SOURCES
Oily fish: salmon
eggs
fortified milk and breakfast cereals
sunlight
Vitamin D3: Cholecalciferol
FUNCTIONS
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
Vitamin D3: Cholecalciferol
EFFECTS OF DEFICIENCY
Rickets (weak malformed bones)
Osteomalacia (calcium loss, weak bones)
Tooth decay
Fragile bones and increased risk of bone fractures due to onset of osteoporosis
Vitamin D3: Cholecalciferol
EFFECTS OF DEFICIENCY
rickets
osteomalacia
tooth decay
fragile bones
hypervitaminosis
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
symptoms of hypervitaminosis (A)
liver damage
bone pain
vision problems
symptoms of hypervitaminosis (D)
vomiting
kidney damage
weight loss
Vitamin E
PROPERTIES
yellow fat soluble alcohol
insoluble in water
heat stable
stable to acids
unstable to alkalis and ultraviolet light
effective ANTIOXIDANT
Vitamin E
SOURCES
vegetable oils
nuts
seeds
eggs
Vitamin E
FUNCTIONS
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
Vitamin E
EFFECTS OF DEFICIENCY
rare since it’s in a wide variety of foods
Vitamin K
PROPERTIES
fat soluble
insoluble in water
heat stable
reduced by exposure to light
Vitamin K
SOURCES
leafy green vegetables eg spinach and cabbage
liver
fish
cereals
Vitamin K
FUNCTIONS
essential for normal blood clotting
helps to maintain healthy bones by keeping calcium in bones
Vitamin K
EFFECTS OF DEFICIENCY
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
Vitamin C: Ascorbic acid
PROPERTIES
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
Vitamin C: Ascorbic acid
SOURCES
blackcurrant
kiwi
orange
tomato
spinach
Vitamin C: Ascorbic acid
FUNCTIONS
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
Vitamin C: Ascorbic acid
EFFECTS OF DEFICIENCY
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
Vitamin C: Ascorbic acid
RDA
children: 45MG
Teens and Adults: 60MG
Pregnancy: 80MG
Scurvy
lack of vitamin C in diet
symptoms: bleeding under skin, swollen sponges gums and loose teeth
Vitamin B: B1 Thiamine
properties
Water soluble
UNSTABLE, lost at high temps
destroyed by alkalis, sulphur dioxide and ultraviolet light
lost in milling
Vitamin B: B1 Thiamine
SOURCES
Vitamin B: B1 Thiamine
FUNCTION
release of energy from carbohydrate and fat
healthy nerve and muscle functioning
normal growth and development
Vitamin B: B6: Pyridoxine
Functions
Metabolism of proteins, carbs and fats
production of RBC
maintains healthy nervous system
Vitamin B: B12 Cobalamin
PROPERTIES
water soluble
some loss in cooking
destroyed by acids alkalis and ultraviolet light
Vitamin B: B12 Cobalamin
SOURCES
liver
meat
eggs
cheese
milk
fish
Vitamin B: B12 Cobalamin
FUNCTIONS
involved in metabolism of fatty acids and folate
required for RBC
Maintains healthy nervous system
Vitamin B: B12 Cobalamin
EFFECTS OF DEFICIENCY
weakness, tiredness and shortness of breath
memory loss and muscle weakness
Non-absorption of B12 can cause PERNICIOUS ANAEMIA which results in less RBC
Vitamin B: B12 Cobalamin
RDA
Children: 1Ūg
Teens and Adults: 1.4 Ūg
Pregnancy: 1.6Ūg
Lactating: 1.9Ūg
Vitamin B: Folate/Folic acid
PROPERTIES
water soluble
some loss in cooking
destroyed by alkalis, exposure to air and ultraviolet light
stable to acids
Vitamin B: Folate/Folic acid
SOURCES
wheat germ and bran
Veg: broccoli and spinach
eggs
supplements
Vitamin B: Folate/Folic acid
FUNCTIONS
needed for development of brain and spinal cord in foetus
formation of RBC
helps to maintain the immune system
Vitamin B: Folate/Folic acid
EFFECTS OF DEFICIENCY
increased risk of neural tube defects eg:spina bífida
anaemia and fatigue in children and pregnant
IncrsSed risk of infection
Vitamin B: Folate/Folic acid
RDA
children: 200ūg
Teens and Adults 300ūg
Pregnancy: 500 ūg
Lactating 400ūg
BERI BERI
lack of thiamine B1
symptoms: weight loss, nervous system effected with muscular weakness and paralysis
PELLAGRA
caused by no niacin in diet
symptoms: dermatitis, diarrhoea, dementia
can be fatal
