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Vitamins Flashcards

1
Q

What are the properties of vitamins (4)

A
  1. Vitamins can’t be synthesised in the body in sufficient quantities
  2. Shortage causes a specific vitamin deficiency disease
  3. Vitamins are essential for normal growth and health
  4. Vitamins are present in small amounts in a variety of foods
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2
Q

What are the classifications of vitamins (3)

A
  1. Vitamins are classified according to whether they are fat-soluble, or water-soluble
  2. Fat-soluble vitamins are absorbed and stored
  3. Water-soluble vitamins are used or excreted
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3
Q

What are examples of fat-soluble vitamins (4)

A
  1. Vitamin A (retinol)
  2. Vitamin D (calcitriol)
  3. Vitamin E (a-tocopherol)
  4. Vitamin K
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4
Q

What are examples of water-soluble vitamins (9)

A
  1. Vitamin B1 (thiamine)
  2. Vitamin B2 (riboflavin)
  3. Vitamin B3 (niacin)
  4. Vitamin B5 (pantothenoic acid)
  5. Vitamin B6 (pyridoxine)
  6. Vitamin B7 (biotin)
  7. Vitamin B9 (folic acid)
  8. Vitamin B12 (cyanocobalamin)
  9. Vitamin C (ascorbic acid)
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5
Q

What are the characteristics of fat-soluble vitamins (3)

A
  1. Fat-soluble vitamins are absorbed and stored in the fatty tissues and organs in the body.
  2. These stores of fat-soluble vitamins are therefore available when needed.
  3. However, the intake and storage of excess fat-soluble vitamins can be toxic to the body
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6
Q

What are the characteristics of water-soluble vitamins (4)

A
  1. Water-soluble vitamins are soluble in bodily fluids
  2. Water-soluble vitamins are not stored within the body, and so very regular intake is required
  3. Cooking foodstuffs containing water-soluble vitamins will significantly diminish the quantity(s) of the vitamin
  4. Any excess intake of a water-soluble vitamin is usually excreted in the urine (therefore less likely to be toxic)
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7
Q

What are good sources of Vitamin A (retinol) (6)

A
  1. Cheese
  2. eggs
  3. oily fish
  4. liver
  5. milk
  6. yoghurt
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8
Q

What is Beta-carotene

A

beta-carotene is a precursor and is converted to vitamin A (retinol) by the body

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9
Q

What are good sources of beta-carotene (7)

A
  1. Spinach
  2. carrots
  3. red peppers
  4. sweet potatoes
  5. mango
  6. papaya
  7. apricots
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10
Q

What are the main functions of Vitamin A (retinol) (3)

A
  1. Important for healthy skin
  2. Helps vision in dim light
  3. Supports healthy immune system function
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11
Q

What can vitamin A deficiency lead to (3)

A
  1. Night blindness
  2. Childhood blindness
  3. Susceptibility to infections
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12
Q

What can excess vitamin A lead to

A

Brittle bones (over the years)

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13
Q

What is vitamin D (calcitriol)

A

vitamin D is a pro-hormone resulting in the active form,calcitriol, which acts as a transcription factor

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14
Q

What are good sources of Vitamin D (6)

A
  1. Red meat
  2. egg yolks
  3. oily fish
  4. liver
  5. Exposure of skin to SUNLIGHT (production of Vitamin D by the skin)
  6. Consider supplements in winter
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15
Q

What are the main functions of Vitamin D (2)

A
  1. Regulate bodily uptake of calcium and phosphate,
  2. important for healthy teeth, bones and muscle
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16
Q

What can vitamin D deficiency lead to

A

Bone deformities such as rickets in children

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17
Q

What can excess vitamin D lead to

A

Hypercalcaemia

(causes damage to bones, kidneys and heart)

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18
Q

What are good sources of Vitamin E (alpha-tocopherol) (4)

A
  1. Oils (rapeseed, sunflower, soya, corn & olive)
  2. nuts
  3. seeds
  4. cereals
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19
Q

What are the main functions of Vitamin E (2)

A
  1. Supports healthy immune system function – prevents illness & infection
  2. Supports healthy skin and eyes
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20
Q

What can Vitamin D deficiency lead to (4)

A
  1. Neuromuscular & neurological problems
  2. Anaemia
  3. retinopathy
  4. poor immune response
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21
Q

What are good sources of Vitamin K (6)

A
  1. Leafy green vegetables
  2. broccoli
  3. spinach
  4. vegetable oils
  5. cereal grains
  6. Vitamin K is also produced by E.coli bacteria in our large intestine
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22
Q

What are the main functions of Vitamin K (3)

A
  1. Helps with blood clotting
  2. Helps with wound healing
  3. Possibly required for healthy bones
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23
Q

What can vitamin K deficiency lead to (3)

A
  1. Associated with arterial calcification and heart disease
  2. Possibly associated with osteoporosis
  3. Uncontrolled bleeding
24
Q

What can excess vitamin K lead to

A

Can interfere with some drugs

25
What are good sources of vitamin B1 (thiamine) (7)
1. Pork 2. liver 3. brown rice 4. wholegrain bread 5. bananas 6. eggs 7. nuts
26
What are the main functions of vitamin B1 (2)
1. Helps the body break down and release energy from food 2. Helps keep the nervous system healthy
27
What can vitamin B1 deficiency lead to (2)
1. beriberi 2. Wernicke-Korsakoff syndrome
28
What can excess vitamin B1 lead to (2)
1. Drowsiness 2. muscle problems
29
What are good sources of vitamin B2 (riboflavin) (5)
1. dairy products 2. bananas 3. green beans 4. asparagus 5. UV light can destroy riboflavin, so ideally, these foods should be kept out of direct sunlight.
30
What are the main functions of vitamin B2 (4)
1. Helps the body release energy from food 2. healthy skin 3. healthy eyes 4. healthy nervous system
31
What can vitamin B2 deficiency lead to (7)
1. fatigue 2. swollen throat 3. blurred vision 4. depression 5. skin cracks 6. liver damage 7. hair loss
32
What are good sources of vitamin B3 (niacin) (6)
1. Meat 2. fish 3. eggs 4. many vegetables 5. mushrooms 6. wheat
33
What are the main functions of vitamin B3 (3)
1. Helps the body release energy from food 2. healthy skin 3. healthy nervous system
34
What can vitamin B3 deficiency lead to
pellagra
35
What can excess vitamin B3 lead to (4)
1. Liver damage 2. diarrhoea 3. headache 4. stomach ache
36
What are good sources of vitamin B5 (pantothenoic acid) (6)
1. Meat 2. liver 3. Kidneys 4. broccoli 5. mushrooms 6. avocados
37
What are the main functions of vitamin B5 (4)
1. Helps the body release energy from food 2. Involved with cholesterol synthesis 3. Helps assembly of sex and stress-related hormones 4. Supports production of erythrocytes
38
What can vitamin B5 deficiency lead to (8)
1. fatigue 2. insomnia 3. depression 4. irritability 5. vomiting 6. stomach pains 7. burning feet 8. upper respiratory infections
39
What can excess vitamin B5 lead to
Very high doses may cause bleeding and diarrhoea
40
What are good sources of vitamin B6 (pyridoxine) (7)
1. Meat 2. fish 3. eggs 4. many vegetables 5. mushrooms 6. wheat 7. also produced by bacteria in your bowels
41
What are the main functions of vitamin B6 (3)
1. Helps normal brain development 2. healthy nervous system 3. healthy immune system
42
What can vitamin B6 deficiency lead to (2)
1. anaemia 2. peripheral neuropathy
43
What can excess vitamin B6 lead to
Peripheral neuropathy
44
What are good sources of vitamin B7 (biotin) (2)
1. found in a wide range of foods, but only at very low levels 2. also produced by bacteria in your bowels
45
What are the main functions of vitamin B7
Vitamin B7 is needed in very small amounts to help the body make fatty acids
46
What can vitamin B7 deficiency lead to (2)
1. dermatitis 2. enteritis
47
What are good sources of vitamin B9 (folic acid) (6)
1. Liver 2. cereals 3. leafy vegetables 4. pasta 5. chick peas 6. kidney beans
48
What are the main functions of vitamin B9 (2)
1. Helps the body produce erythrocytes 2. Helps reduce the risk of birth defects called neural tube defects
49
What can vitamin B9 deficiency lead to (2)
1. folate deficiency anaemia 2. other issues
50
What can excess vitamin B9 lead to
Can mask B12 deficiency symptoms leading to nervous system damage
51
What are good sources of vitamin B12 (cyanocobalamin) (6)
1. Meat 2. fish 3. poultry 4. cheese 5. eggs 6. milk
52
What are the main functions of vitamin B12 (3)
1. Helps the body release energy from food 2. Helps keep the nervous system healthy 3. Involved in the production of erythrocytes
53
What can vitamin B12 deficiency lead to (2)
1. vitamin B12 deficiency anaemia 2. other issues
54
What are good sources of vitamin C (ascorbic acid) (5)
1. Many fruits 2. peppers 3. broccoli 4. sprouts 5. potatoes
55
What are the main functions of vitamin C (4)
1. Helps in wound healing 2. Helps in collagen synthesis essential for healthy skin, blood vessels, bones and cartilage 3. Helps body absorb & store iron 4. An antioxidant
56
What can vitamin C deficiency lead to
scurvy
57
What can excess vitamin C lead to (2)
1. Stomach pain 2. diarrhoea

Blood and nutrition (17 decks)

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