Vitamins Flashcards
Give GOOD sources of vitamin c
Fresh fruit and veg ( specifically citrus ones)
Symptoms of deficiency of vitamin c
- more prone to infection
- slows metabolism and reduces appetite
- wounds heal slower
- dental and gum problems
- scurvy disease
Function of vitamin e u
- prevention of diseases and conditions ( dementia, cancer, heart disease, liver disease , strokes)
- creating red blood cells
- protects body tissue from damage caused by free radicals
- helps body use vitamin k
Give sources or vitamin e
Sunflower oil Olive oil Nuts Egg yolk Bananas Lettuce Spinach
Deficiency of vitamin e
- uncommon
- lack of energy, slow wound healing, poor concentration, irratability, ,uncle weakness
Function of vitamin k
- keeping bones healthy
- increase bone density and prevents osteoporosis
- blood clotting and healing wounds
Good Sources of vitamin k
Leafy vegetables ( green beans, peas, broccoli, spinach)
Small amounts of vitamin k are found in
Red meat
Milk
Vitamin k deficiency
- uncommon
- easily bruised, blood taking longer to clot
- newborn babies may develop bruises or bleeds ( Low amounts of vitamin k in breast milk, low vitamin k through placenta, or not enough bacteria in intestine )
Retinol Sources of vitamin a
Animal sources ( retinol)
- liver
- butter
- eggs
- oily fish
- full fat milk
Give “beta carotene” sources of vitamin A
Vegetable sources
- carrots
- sweet potato
- apricot
- broccoli
- spinach
- pumpkin
Functions of vitamin A
- aids night vision ( retinol protects and maintains retina)
- maintain mucous membranes that line openings in the body
- helps formation of tissue, bone and cells
- growth and embryo development
- maintenance of immune system ( create white blood cells increase antibody activity )
Deficiency of vitamin A
- night blindness ( if untreated can lead to blindness )
-increase risk of severe illness and death from common childhood infections - weakened immune system
-skin and moist membranes will dry up and rupture easily ( tear glands could become blocked and lead to blindness )
-
Functions of vitamin c
- growth of collagen, ligaments and walls of blood cells
- healing
- fight infections ( immune system and function of lymphocytes)
- assists formation of red blood cells through absorption of iron
- antioxidant
What are the 5 B Vitamins
Thiamine (b1) Riboflavin ( b2) Niacin ( b3) Folic acid ( b9) Cyanocobalamin (b12)
What is the overall main function of b vitamin
Transfer and release of energy and to form red blood cells
B1 function.
Help convert glucose to energy
Nerve function
B2 function
Energy production
Vision and skin health
B3 function
Convention of carbs, fat and alcohol to energy
Skin health
Digestive system
B9 function
Development of foetal nervous system
DNA synthesis and cell growth
think - baby!
B12 function
Produce and maintain myelin sheath
Mental ability
Main source or Vitamin b is
Whole grain breads and cereals and eggs
The main source of whole grain breads and cereals dosnt include
B12
Main source of eggs DOSNT include
B1
B1 sources
Wholemeal grains, seeds, legumes, nuts, yeast ,pork
B2 sources
Milk, yoghurt, cottage cheese, whole grain breads and cereals ,egg white,
B3 sources
Meats, fish, poultry, whole grain breads and cereals, eggs, mushrooms
B9 sources
Eggs, cereals, citrus fruits, flour used in bread making is fortified, seeds
B12 source
Liver, meat, milk, cheese, eggs,
Deficiency of b1
Mild deficiency - nerve damage, memory loss
Severe - Beri Beri disease
Deficiency of b2
Skin disorders
Dry and cracked lips
Bloodshot eyes
Deficiency of b3
Pellagra
B9 deficiency
Baby born with spins bifida
B12 deficiency
Pernicious anaemia - tiredness, fatigue, confusion, numbness and tingling in hands and feet
Functions of vitamin d
Develop and maintain bones ones and teeth
Absorption of calcium from intestine
Sources of vitamin d
Sunlight
Dairy
Liver
Oily fish
Deficiency of vitamin D
Rickets ( children )
Osteomalacia in adults
