Vitamins Flashcards
Which vitamins are water soluble
B and C
What vitamins are fat soluble
D
Where does vitamin D come from
Small amounts come from milk (dairy) or oily fish
Larger amounts come from the sun
What is the excercise related function of vitamin D
Helps body to absorb calcium - increasing bone density
Maintains bones and teeth
How is vitamin D created
Made by our bodies underneath our skin when exposed to sunlight
Positives of vitamin D
If our bones better absorb calcium we are less likely to suffer from stress fractures caused by overuse
Bones are also less likely to break from impact in contact sports
What are the 4 types of vitamin B
B1, B2, B6, B12
What food are the 4 types of vitamin B found
B1 = egg, liver and red meat
B2 = egg, liver, cereal
B6 = egg, cereal
B12 = red meat, liver, kidney, fish
What is the excercise related function of the B vitamins
B1 and B2 = breaks down and releases energy from food
B6 = helps to form haemoglobin and RBCs
B12 = helps to form RBCs, maintain the nervous system and improve gut microbiome function
What is vitamin C known as
Absoric acid
Where is vitamin C found
In many fruits and vegetables
Mainly associated with citrus fruits eg orange, kiwi, strawberry
What is the excercise related function of vitamin C
Protects cells and keeps them healthy
Maintains bones, teeth, gums and ligaments
Define water soluble vitamins
Not stored in the body so must be taken daily
Excess is not beneficial so will be excreted
Can be easily destroyed or washed out during food prep
Define fat soluble vitamins
Stored in the body
Absorbed along with fats in the diet
Stored in liver and fatty tissue
