Vitamins Flashcards
What groups are vitamins grouped into?
Water soluble and fat soluble
Which vitamins are fat soluble?
A,D,E and K
Which vitamins are water soluble?
B vitamins and C
What is the difference between fat soluble and water soluble vitamins?
Fat-soluble vitamins can be stored in the body and Water-soluble vitamins cannot be stored in the body and are therefore required daily
What is vitamin A needed for?
- Normal iron metabolism
- Maintenance of normal vision
- Normal function of immune system
Where can vitamin A be obtained from?
- Retinol from animal sources
- Carotenoids from plant sources
- Carrots
- Oranges
What is vitamin D needed for?
- Absorption and use of calcium and phosphorus
- Maintenance of normal teeth and bones
Where can vitamin D be obtained from?
- Oily fish
- Meat
- Sunlight
- Eggs
- Fortified cereals
What is vitamin E needed for?
It is an antioxidant and can combine with oxygen and destroy free radicals. It protects polyunsaturated fats and other oxygen-sensitive compounds such as vitamin A from being destroyed by damaging oxidation reactions
Where can vitamin E be obtained from?
- Hazelnuts
- Brazil nuts
- Almonds
- Corn oil
What is vitamin K needed for?
Blood clotting and maintaining normal bones
Where can vitamin K be obtained from?
- Green leafy vegetables
- Green tea
What is vitamin C needed for?
- Normal functioning of immune system
- Formation of collagen
- Protection of cells from oxidative stress
Where can vitamin C be obtained from?
- Citrus fruits
- Berries
- Green vegetables
- Peppers
- Tomatoes
What is vitamin B 12 needed for?
- the producing of energy
- normal growth & development
- formation of red blood cells;
- normal function of the immune system and nervous system;
- normal psychological function.
Where can vitamin B 12 be obtained from?
B12 include foods of animal origin and through fortification of foods. These include meat, fish, milk, cheese, eggs, yeast extract and fortified breakfast cereals.
What is folic acid needed for?
- production of normal red blood cells
- normal cell division;
- normal psychological function;
- normal development of the neural tube (which develops into the spinal cord and skull) in the embryo
Where can folic acid be obtained from?
green leafy vegetables, brown rice, peas, oranges and bananas.
What is thiamine needed for?
- Healthy nerves and muscle tissue
- Carbohydrates energy release
Where can thiamine be obtained from?
- Vegetables
- Peas
- Fruit
- Liver
