Vitamins

Question 1

Vitamin A Retinol functions

Answer 1

• needed for production of visual purple which enables good vision in dim light
• needed for normal growth and development in children

Question 2

Vitamin A Retinol sources

Answer 2

Animal:
Cheese
Eggs
Oily fish
Liver
Whole milk
Fortified margarine

Question 3

Vitamin A Retinol deficiency

Answer 3

• leads to poor dim light vision i.e. night blindness

- with extreme, prolonged deficiency total blindness will result

Question 4

Vitamin A Retinol excess

Answer 4

Can be toxic in large amounts and may cause birth defects, miscarriage or still birth if consumed in high quantities by pregnant women (pregnant women shouldn’t eat liver or its products)

Question 5

Vitamin A Carotene functions

Answer 5

-it’s an antioxidant which helps to prevent free radical damage to the cells, therefore may reduce the risk of CHD and some cancers

Question 6

Vitamin A Carotene sources

Answer 6

Plant: 
Carrots
Green leafy veg
Sweet potato 
Butternut squash 
Orange coloured fruits e.g. nectarines, apricots and mango

Question 7

Vitamin A Carotene deficiency

Answer 7

Could increase risk of CHD and some cancers (as it’s an antioxidant vitamin)

Question 8

Vitamin A Carotene excess

Answer 8

None

Question 9

Vitamin A Carotene extra notes

Answer 9

Carotene can be converted into a retinol equivalent that does the same job as retinol

Question 10

Vitamin D functions

Answer 10

Helps the body to absorb calcium from foods and enables it to be deposited on the bones and teeth

Question 11

Vitamin D sources

Answer 11

Non food:
the action of sunlight on the skin

Food:
Oily fish
Eggs
Butter
Meat
Cheese
Fortified breakfast cereals
Fortified margarine

Question 12

Vitamin D deficiency

Answer 12

• in children, a skeletal deficiency called rickets

- in adults, it’s called osteomalacia and is characterised by bone pain and weak bones

Question 13

Vitamin D excess

Answer 13

• can cause weakening

- can cause excess calcium to be absorbed and be deposited in the soft tissues (gallstones, kidney stones)

Question 14

Vitamin C functions

Answer 14

• aids with absorption of non-haem iron (should be eaten in the same meal)
• promotes the development of healthy connective tissue
• it’s an antioxidant which protects cells against free radical damage and therefore reduces risk of CHD and some cancers
• boosts immune system and reduces risk of minor infections such as cold and flu

Question 15

Vitamin C sources

Answer 15

Rich sources: 
Green peppers
Citrus fruit
Kiwi fruit
Berries
Grapefruit

Good sources:
Tomatoes
New potatoes 
Broccoli 
Cabbage
Frozen peas

Question 16

Vitamin C deficiency

Answer 16

• potential for iron deficiency anaemia in those who rely on non-haem iron sources (e.g. vegetarians)
• in extreme cases, scurvy (symptoms include bleeding gums, anaemia, wounds failing to heal)
• in short term, reduced immunity (colds, coughs, sore throats)

Question 17

Vitamin C excess

Answer 17

Diarrhoea

Intestinal cramps

Question 18

Vitamin C extra notes

Answer 18

Only found in fruit and veg in appreciable amounts

Question 19

Vitamin B1 functions

Answer 19

• needed for release of energy from carbohydrates
• needed for normal growth in children
• needed for maintenance of nerves

Question 20

Vitamin B1 sources

Answer 20

Fortified breakfast cereals
Meat (especially pork)
Nuts and pulses
Brown rice
Potatoes

Question 21

Vitamin B1 deficiency

Answer 21

• tiredness and lethargy

- children may not grow at the rate expected for their age or reach maximum height expected

Question 22

Vitamin B1 excess

Answer 22

It’s a water soluble vitamin - excess is removed in the urine

Question 23

Vitamin B12 functions

Answer 23

Needed for the formation of healthy red blood cells

Question 24

Vitamin B12 sources

Answer 24

Only in animal products:
Red meat
Milk
Fish
Eggs
Chicken
Fortified breakfast cereals

Question 25

Vitamin B12 deficiency

Answer 25

-pernicious anaemia (symptoms include excessive tiredness, breathlessness, listlessness, pale skin, poor resistance to infection)

Question 26

Vitamin B12 excess

Answer 26

It’s a water soluble vitamin - excess is removed in the urine

Question 27

Folate / folic acid functions

Answer 27

• essential for normal growth in children
• formation of red blood cells to avoid megaloblastic anaemia
• to reduce the risk of a baby being born with Spina bifida

Question 28

Folate / folic acid sources

Answer 28

Fortified breakfast cereals 
Green leafy veg
Nuts and pulses
Oranges
Bananas
Peas
Whole grain foods
Dairy foods

Question 29

Folate / folic acid deficiency

Answer 29

• can interfere with normal growth in children
• can increase the risk of megaloblastic anaemia
• can increase the risk of giving birth to a baby with Spina bifida

Question 30

Folate / folic acid excess

Answer 30

None

Question 31

Folate / folic acid notes

Answer 31

A supplement of 400μg of folic acid should be taken everyday 3 months before conception and 3 months into pregnancy to reduce the risk of Spina bifida