Vitamins

Question 1

Vitamin A details

Answer 1

Known as - retinol/ beta carotene
Fat soluble
Use - antioxidant, healthy skin, growth
Found in - (retinol) cheese, butter, eggs, liver, oily fish
(Beta carotene) cabbage, spinach, kale, pees, carrots
Deficiency - lack of growth, dry skin, night blindness
Excess - poisonous to body, dry eyes, damages baby’s, weak immune system
DRV - 700mcg for men, 600mcg for women and teens

Question 2

Vitamin D details

Answer 2

Known as - cholecalciferol
Fat soluble
Use - helps calcium deposit in bones
Found in - sun, oily fish, meat, egg, butter, dairy
Deficiency - bones in legs bend, rickets in children, osteomalacia in adults
Excess - damage to kidneys/ organs
DRV - 10 mg daily

Question 3

Vitamin K details

Answer 3

Known as - Phylloquinone
Fat soluble
Use - allows blood clotting, bone health
Found in - veg oils, leafy veg, liver, cheese
Deficiency - blood loss, easy bruising
Excess - none
DRV - 0.075 mg for men, 0.065mg for women, 0.045 mg for teens

Question 4

Vitamin E details

Answer 4

Known as - tocopherol
Fat soluble
Use - antioxidant, forms red blood cells
Found in - plant foods, soya, corn, nuts, seeds
Deficiency - unlikely
Excess - loss of appetite
DRV - 4mg for men, 3mg for women

Question 5

Vitamin B1 details

Answer 5

Known as - thiamin
Water soluble
Use - helps release energy, helps nervous system
Found in - liver, milk, cheese, bread, eggs, potatoes
Deficiency - beri beri muscle wasting disease
Excess - rare
DRV - 1mg for men, 0.8mg for women, 0.9mg for male teens, 0.7mg for female teens

Question 6

Vitamin B2 details

Answer 6

Known as - riboflavin
Water soluble
Use - helps release energy, healthy skin/ eyes/ nervous system/mucous membranes
Found in - every animal/veg cell, chicken, egg, bread, rice
Deficiency - rare, skin problems, dry lips, poor growth
Excess - no side effects
DRV - 17mg men, 13mg women, 15mg male teens, 12mg female teens

Question 7

Vitamin B3 details

Answer 7

Known as - niacin
Water soluble
Use - release energy, healthy skin/digestive system/nervous system
Found in - meat, fish, flour, eggs, milk, broccoli
Deficiency - pellagra diarrhoea dermatitis dementia
Excess - liver damage
DRV - 17mg for men, 13mg for women, 15mg male teens, 12mg female teens

Question 8

Vitamin B12 details

Answer 8

Water soluble
Use - maintains nerve cells, makes red blood cells, produces folic acid
Found in - meat, eggs, salmon, cod
Deficiency - pernicious anaemia, memory loss, numbness, tingling
Excess - no harmful side effects
DRV - 1.5 mcg for adults, 1.2mcg for teens

Question 9

Folic acid details

Answer 9

Water soluble
Use - reduces risk of nervous system defects, healthy red blood cells
Found in - broccoli, liver, pees
Deficiency - defects in back bone
Excess - no side effects
DRV - 200mcg for adults and teens, 100mcg for kids

Question 10

Vitamin C details

Answer 10

Water soluble
Use - antioxidant, maintains healthy connective tissue, repairs tissue
Found in - oranges, blackcurrant, strawberries, potatoes, peppers
Deficiency - scurvy swollen gums/joint pain/new unhealable wounds
Excess - stomach pain, diarrhoea
DRV - 40mg for adults, 35mg for teens, 30mg for kids