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Nutrients > Vitamins > Flashcards

Vitamins Flashcards

1
Q

Give GOOD sources of vitamin c

A

Fresh fruit and veg ( specifically citrus ones)

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2
Q

Symptoms of deficiency of vitamin c

A
  • more prone to infection
  • slows metabolism and reduces appetite
  • wounds heal slower
  • dental and gum problems
  • scurvy disease
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3
Q

Function of vitamin e u

A
  • 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
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4
Q

Give sources or vitamin e

A 
Sunflower oil
Olive oil
Nuts
Egg yolk
Bananas
Lettuce
Spinach
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5
Q

Deficiency of vitamin e

A
  • uncommon

- lack of energy, slow wound healing, poor concentration, irratability, ,uncle weakness

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6
Q

Function of vitamin k

A
  • keeping bones healthy
  • increase bone density and prevents osteoporosis
  • blood clotting and healing wounds
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7
Q

Good Sources of vitamin k

A

Leafy vegetables ( green beans, peas, broccoli, spinach)

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8
Q

Small amounts of vitamin k are found in

A

Red meat

Milk

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9
Q

Vitamin k deficiency

A
  • 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 )
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10
Q

Retinol Sources of vitamin a

A

Animal sources ( retinol)

  • liver
  • butter
  • eggs
  • oily fish
  • full fat milk
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11
Q

Give “beta carotene” sources of vitamin A

A

Vegetable sources

  • carrots
  • sweet potato
  • apricot
  • broccoli
  • spinach
  • pumpkin
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12
Q

Functions of vitamin A

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 )
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13
Q

Deficiency of vitamin A

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 )
    -
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14
Q

Functions of vitamin c

A
  • 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
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15
Q

What are the 5 B Vitamins

A 
Thiamine  (b1) 
Riboflavin ( b2)
Niacin ( b3) 
Folic acid ( b9) 
Cyanocobalamin (b12)
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16
Q

What is the overall main function of b vitamin

A

Transfer and release of energy and to form red blood cells

17
Q

B1 function.

A

Help convert glucose to energy

Nerve function

18
Q

B2 function

A

Energy production

Vision and skin health

19
Q

B3 function

A

Convention of carbs, fat and alcohol to energy
Skin health
Digestive system

20
Q

B9 function

A

Development of foetal nervous system
DNA synthesis and cell growth
think - baby!

21
Q

B12 function

A

Produce and maintain myelin sheath

Mental ability

22
Q

Main source or Vitamin b is

A

Whole grain breads and cereals and eggs

23
Q

The main source of whole grain breads and cereals dosnt include

A

B12

24
Q

Main source of eggs DOSNT include

A

B1

25
Q

B1 sources

A

Wholemeal grains, seeds, legumes, nuts, yeast ,pork

26
Q

B2 sources

A

Milk, yoghurt, cottage cheese, whole grain breads and cereals ,egg white,

27
Q

B3 sources

A

Meats, fish, poultry, whole grain breads and cereals, eggs, mushrooms

28
Q

B9 sources

A

Eggs, cereals, citrus fruits, flour used in bread making is fortified, seeds

29
Q

B12 source

A

Liver, meat, milk, cheese, eggs,

30
Q

Deficiency of b1

A

Mild deficiency - nerve damage, memory loss

Severe - Beri Beri disease

31
Q

Deficiency of b2

A

Skin disorders
Dry and cracked lips
Bloodshot eyes

32
Q

Deficiency of b3

A

Pellagra

33
Q

B9 deficiency

A

Baby born with spins bifida

34
Q

B12 deficiency

A

Pernicious anaemia - tiredness, fatigue, confusion, numbness and tingling in hands and feet

35
Q

Functions of vitamin d

A

Develop and maintain bones ones and teeth

Absorption of calcium from intestine

36
Q

Sources of vitamin d

A

Sunlight
Dairy
Liver
Oily fish

37
Q

Deficiency of vitamin D

A

Rickets ( children )

Osteomalacia in adults

Nutrients (4 decks)

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