Vitamins Flashcards
Examples of water soluble vitamins
B1, B12, folate, vitamin C
Examples of fat soluble vitamins
A and D
Where are water soluble vitamins found
Fruit
Vegetable
Grains
They can’t be stored in body
Where are fat soluble vitamins found
Fatty animal spurc3s
Vitamin A function
Maintain eye site
Increase skin health
Immune system health is upped
Protects cells from damage
Vitamin A sources
Leafy veg
Oily fish
Carrots
Vitamin D function
Regulate calcium in the body
Deficiency vitamin D
Osteomalacia and rickets
Vitamin B1 function
Assist release of energy from food
Normal functioning of CNS, heart and msucles
Vitamin B1 source
Cereals
Vitamin B12 functions
Form RBC
energy production
CNS function
B12 sources
Cereals, eggs, meat , fish
Folate function
- when pregnant it decreases risk of neural tube defects in the baby
- forms RBC
- REQUIRED FOR CELL DIVISION
Folate sources
Cereals, leafy veg and brown rice
Folate deficiency
Anaemia
Vitamin C function
Absorbs iron in food
Wound healing
Protects cell from damage
Vitamin C sources
Peppers, citrus fruit, kiwi, berries
Vitamin C deficient
Fatigue
Weakness, aching joints and muscles
Bleeding gums
Sodium function
Maintain body fluid balance
Maintain nerve function
Calcium function
-formation and maintenance of bones and teeth
- nerve and muscle function
Calcium deficiency
Decrease peak bone mass which leads to osteoporosis in later life
Iron function
Haemoglobin for RBC
normal energy metabolism
Immune system function
Iron deficiency
Anaemia
