vitamins

Question 1

Vitamin B9 [Folic Acids]

Answer 1

properties

water-soluble
heat-stable but lost during cooking.
insoluble fat

Question 2

Food Sources of Folic ACID

Answer 2

Red Meat
Green Leafy Veg
Fortified Breakfast cereals [When vitamins are put back into the cereal as they are lost during processing]

Question 3

Supplements and RDA

Answer 3

3-months prior to conception and 3 months during pregnancy

RDA: 400 Micrograms.

Question 4

Functions of Folic Acid

Answer 4

Forms the brain of the fetus and closes the end of the spinal chord

Forms Red Blood Cells

Question 5

Deficiencies

Answer 5

• Neural Tube Defect
  ex. Spina Bifida [causes paralysis from the waist down]
• Anemia

Question 6

Vitamin B1 [Thiamine]

Answer 6

Properties
- Water soluble
- insoluble in fat
- destroyed by high temperatures

Question 7

Food Sources

Answer 7

• Red Meat
• Offal
• Fortified Cereals
• Eggs

Question 8

functions

Answer 8

• releases energy and maintains healthy nervous system

Question 9

deficiencies

Answer 9

• tiredness
  -Beri-Beri

Question 10

Riboflavin
[flanagan’s porridge- mucus]

Answer 10

• water soluble
• fat insoluble
• heat unstable

Question 11

sources -

Answer 11

green leafy vegetables

Meat and Offal

fortified cereals

Question 12

functions

Answer 12

• maintains healthy mucus membraines [eyes mouths]
• releases energy from food

Question 13

deficiencies

Answer 13

• cracked lips
• dry and sore mouth
• dry eyes

Question 14

Niacin [B3]
[nice skin]

Answer 14

• water soluble
• insoluble in fat
• heat stable

Question 15

sources

Answer 15

• fortified cereals
• nuts
• meats and offal

Question 16

functions

Answer 16

• healthy skin
• releases energy
• helps with nerves

Question 17

deficiencies

Answer 17

• pellagra
• tiredness due to lack of energy

Question 18

pyriodoxine [B6]
pyrio = fiery = angry = women on PMT

Answer 18

• water soluble
• insoluble in fat
• heat stable

Question 19

sources

Answer 19

• bananas
• green leafy veg
• meat - offal

Question 20

functions

Answer 20

• release energy from food
• releases symptoms of Pre-Menstual Tension
• healthy nerve activity

Question 21

deficiencies

Answer 21

• Tiredness
• PMT symptoms [bloating and mood swings]
• delayed nerve impulses [memory loss]

Question 22

coblamin [B12] [COB = CORN = LAYERS]

Answer 22

properties
- water soluble
- insoluble in fat
- heat stable [lost in cooking]

Question 23

sources

Answer 23

• eggs
• meat
• offal
• fish

Question 24

Functions

Answer 24

• releases energy
• maintains myelin sheet which speeds up nerve impulses
• aids metabolism of folic acid

Question 25

Deficiencies [opposite]

Answer 25

• delayed nerve impulses
  [memory loss]
• tiredness
• higher risk of neural tube defects in the fetus

Question 26

RDA

Answer 26

1.4 micrograms