Vitamins Flashcards
What are the different types of vitamins?
Vitamin A, D, B1, B12, Folate, Folic acid and vitamin C
What are the 2 types of vitamin A?
Retinol and carotene
What is the function of retinol?
Needed for the production of visual purple which enables good vision in dim light
Needed for normal growth and development in children
What are the sources of retinol?
Animal sources: Cheese Eggs Oily fish Whole milk Fortified margarine Liver
What are the effects of a deficiency in retinol?
Leads to poor dim light vision and with prolonged deficiency total blindness could occur
What are the effects of an excess intake of retinol?
Can be toxic in large amounts and can cause birth defects, miscarriage or still birth of consumed in high quantities by pregnant people
What should pregnant women not eat?
Liver or its products
What is the function of carotene?
Is an antioxidant vitamin which helps prevent damage to the cells therefore reduces the risk of CHD and some cancers
What are the sources of carotene?
Plant sources:
Carrots
Green leafy veg
Orange coloured fruits
What are the effects of a deficiency of carotene?
Could increase the risk of serious diseases such as CHD and some cancers
What are the effects of an excess intake?
None
What can carotene do?
Can be converted into a retinol equivalent that does he same job as retinol
What is the function of vitamin D?
Helps the body to absorb calcium from food and enables it to be deposited on bones and teeth
Phosphorus work with vit. D and calcium to strengthen bones and teeth
What are the sources of vitamin D?
Non food - action of sunlight on the skin
Food - oily fish, eggs, butter, meat and fortified foods
What are the effects of a deficiency of vitamin D?
In children deficiency leads to a lack of calcium absorption and therefore a skeletal deficiency called rickets
In adults the disease is called osteomalacia and is characterised by bone pain and weak bones
What are the effects of an excess intake of vitamin D?
Large amounts can cause weakening of the bones and can cause excess calcium to be absorbed from food and be deposited in the soft tissues
What is vitamin D?
A fat soluble vitamin
What is the function of vitamin B1?
For the release of energy from carbohydrates
For normal growth in children
For the maintenance of nerves
What are the sources of vitamin B1?
Fortified cereal Pork Nuts Pulses Brown rice Potatoes
What are the effects of a deficiency of vitamin B1?
Can cause tiredness or lethargy
Children may not grow at the rate expected for their age or reach maximum height expected
What are the effects of an excess intake of vitamin B1?
Water soluble vitamin and is removed in the urine
What is the function of vitamin B12?
Needed for the formation of healthy red blood cells
What are the sources of vitamin B12?
Milk and dairy Eggs Red meat Fish Chicken
What are the effects of a deficiency in B12?
Pernicious anaemia
Symptoms: Excessive tiredness Breathlessness Listlessness Pale skin Poor resistance to infection
What are the effects of an excess intake of vitamin B13?
A water soluble vitamin so excess is removed in the urine
Vitamin B12 is naturally found in…
Animal foods
What is the function of folate?
Essential for normal growth in children
What are the sources of folate and folic acid?
Oranges Bananas Peas Whole grain food Nuts Pulses
What are the effects of a deficiency of folate?
Can interfere with normal growth in children
Effect of excess intake?
None
What is the function of folic acid?
Formation of red blood cells to avoid megaloblastic anaemia
To reduce the risk of developing spina bifida
What are the effects of a deficiency of folic acid?
Can increase the risk of megaloblastic anaemia
Can increase the risk of a baby being born with spina bifida
Additional note
A supplement of 400nmg of folic acid should be taken every day 3 months before conception and 3 months into pregnancy to reduce the risk of spina bifida
Spine develops first
What is the function of vitamin C?
AIDS the absorption of non haem iron
Is an antioxidant vitamin which protects cells against damage and therefore reduces the risk of cancers and CHD
Boosts the immune systems and reduced the risk of minor infections such as cold and flu
What are the dietary sources of vitamin C?
Rich sources: Oranges Peppers Berries Citrus fruits
Good sources:
Kiwi fruit
Peas
What are the effects of a deficiency in vitamin C?
Iron deficiency anaemia in those who rely on non haem iron sources
In extreme cases scurvy can develop
Symptoms: bleeding gums, wounds fail to heal
In short term reduce immunity
What are the effects of an excess intake of vitamin C?
Diarrhoea and intestinal cramps
Additional notes
Only found in fruit and vegetable in an appreciable amounts
What is the link between vitamin C and iron?
Vitamin c AIDS the body to absorb non haem iron and it has to be eaten or drunk at the same meal
