Vitamins Flashcards
what are water soluble vitamins sensitive to
heat, light and oxygen
examples of water soluble vitamins
B vitamins and vitamin C
Examples of fat soluble vitamins
A, D, E, K
How is excess water soluble vitamins lost
Lost in urine, sweat and faeces
How is fat soluble vitamins lost
Stored in fat and liver
What are some methods of reducing vitamin loss
- Store food out of light eg coloured plastic, dark cupboards
- Seal food away from oxygen eg sealed container, wrap in glad wrap, vacuum packaging
- Cook for shorter periods eg stir frying, microwave
Steam rather than boil
What are the best methods to cook food if we want to reduce vitamin loss due to heat?
Steam rather than boil.
Cook slower at a reduced temperature
What are the best ways to store food if we want to reduce vitamin loss due to light?
Store in cupboards/pantry, tinted/opaque containers.
How can we store food if we want to reduce vitamin loss due to oxygen?
Air tight containers, glad wrap, glad bags
Explain why water soluble vitamins need to be consumed everyday.
They are lost from the body through sweat, urine and faeces.
Describe two methods of maintaining high levels of vitamin C in vegetables.
Storing them in the fridge, steam instead of boiling- cook for shorter periods of time away from water. Eat vegetable raw.
Explain the importance of vitamin D in bone health
Vitamin D assists with calcium absorption which helps to support bone healthy
what does a vitamin D deficiency result in
Rickets in children
Osteoporosis in adults
Even though Australians live in a country that has high levels of sunlight, explain why there are also high levels of people who are vitamin D deficient.
Sunscreen can reduce the absorption of Vitamin D. People may be covering up their skin with sun-smart clothing. People may not be consuming enough foods that are rich in vitamin D
The elderly are particularly at risk of being vitamin D deficient. Explain why this is especially dangerous for them.
Vitamin D deficiency leads to poor bones and teeth due to inhibited calcium absorption. Older people are more susceptible to osteoporosis.
The elderly have less mobility and therefore may be more likely to have less sun exposure.
- In Australia it is law that margarine is fortified with vitamin D. Explain why this is the case.
Margarine is a product that is used by the majority of the population- therefore majority of the population consume this and it supports the population in reaching the RDI of vitamin D.
Explain why children who do not have enough vitamin D tend to have bowed legs.
Vitamin D promotes the body’s absorption of Calcium. A deficiency in calcium leads to brittle bones. During the development of these bones the weight of their body can lead to bowed legs.
Explain why people with osteoporosis are at a higher risk of fractures.
Osteoporosis causes bones to be brittle and less dense. This causes them to not be as strong and break easily under pressure from a fall or a hit.
what is the function of vitamin B1
Convert food to energy
Cardiovascular function
Nervous system function
Animal sources of vitamin B1
Fish, lean meats
Plant sources of vitamin B1
Green leafy vegetables, citrus fruits- orange, fortified breads and cereals.
function of vitamin B2
Works with other B vitamins to release energy from carbohydrates and promote healthy growth and tissue repair
Healthy skin, and red blood cell production.
Animal sources of vitamin B2
Lean meats, eggs, milk
Plant sources of vitamin B2
Nuts, green leafy vegetables
Functions of vitamin B3
Works with other B vitamins to release energy from carbohydrates
Healthy nerves, skin, digestive system
Animal sources of vitamin B3
Lean meats, fish, poultry- eggs, chicken, dairy products- milk, cheese
Plant sources of vitamin B3
Corn, nuts, rice, quinoa, fortified cereals
Explain why it is compulsory for vitamin B3 to be added to all flour in Australia that is used to make bread.
To ensure that population has a great chance of meeting the RDI for Vitamin B3 as bread making flour is consumed by a large percentage of the population
Vitamin B3 also supports the release of energy from carbohydrates and bread is a form of carbohydrate.
what is another name for vitamin B9
folate
function of folate in pregnant person
reduces the incident of birth defects - neural tube defects
Function of folate in non-pregnant person
producing red blood cells
Plant sources of folate
Green leafy vegetables, beans, citrus fruits- oranges, lemon
Explain why folic acid is called the ‘pregnancy vitamin’.
Its important for pregnant women to prevent/limit birth defects.
Advise a pregnant woman about what she should include more of in her diet to ensure she is reaching the RDI for folate.
Include bread, beans, legumes, citrus fruits, green leafy vegetables, lean meats to support reaching the RDI. Supplementation can also be a source.
Folate must be added by law to breadmaking flour in Australia. Explain why.
Reduce the risk of neural tube defects and bread is a cheap and accessible food source to the population to ensure they consume folate.
Even though it is well known that folate deficiency is linked with neural tube defects, babies each year are still born suffering from them. Suggest one reason why pregnant women are not reaching the RDI for folate.
Lack of education around consuming folate to support the healthy development of a baby.
Water soluble so it can be lost in sweat, urine and faeces vitamin B9 needs to be consumed daily.
Maybe the woman is not consuming foods rich in folate.
Folate deficiency also affects non-pregnant people. Describe two symptoms of anaemia.
Fatigue, dizziness, headaches.
What advice would you give to a person following a vegan diet to make sure they meet their RDI for vitamin B12?
Fortified soy milk and take supplementation.
What symptoms would signal a vitamin B12 deficiency?
Anaemia- fatigue, headache, dizziness
Neurological decline- confusion, poor cognitive ability.
Functions of vitamin B12
Healthy immune system
Maintains connective tissue eg. ligaments
Increases absorption of iron
Animal food sources of vitamin B12
Raw lamb liver, fish eggs
Plant food sources of vitamin B12
Guava, kiwi fruit, oranges, lemon, lime, capsicum, spinach, broccoli
Vitamin C is a super sensitive vitamin. List three conditions that could destroy most of it in food.
Heat- high temperature when cooking such as boiling vegetables for a period of time.
Light- fruit sitting in a fruit bowl on the kitchen bench and exposed to light. Better to store in the fridge.
Oxygen- To reduce oxygen exposure store in a air tight container, zip lock bag, glad wrap.
prevention of neural tube defects
mandatory fortification of bread making flour with folic acid in Australia and other developed nations
Encouraging eating from the AGHE, increasing green leafy vegetables, legumes, nuts, seeds
Folic acid supplement of planning pregnancy
What is a catabolic reaction
breaking down reaction - eg breaking down glucose to release energy
What is a anabolic reaction
