VITAMINS

Question 1

What’s the difference between water and fat soluble vitamins?

Answer 1

Fat soluble vitamins can be stored in the body but water soluble vitamins can’t (require daily)

Question 2

Water soluble vitamins

Answer 2

Vitamin B (Thiamin, Riboflavin, Niacin, Folic Acid, Cobalamin)

Vitamin C

Question 3

Fat soluble vitamins

Answer 3

Vitamin A (retinol and carotene)

Vitamin D (calciferol)

Vitamin E

Vitamin K

Question 4

Name of B1

Answer 4

Thiamin

Question 5

Function of B1

Answer 5

Release of energy from carbs

Helps nerves/growth of body

Question 6

Sources of B1

Answer 6

Cereals

Yeast

Animal sources

Seeds/nuts/beans

Question 7

Effects of deficiency of B1

Answer 7

Slow growth / development

Muscle wastage

Question 8

Name of B2

Answer 8

Riboflavin

Question 9

Function of B2

Answer 9

Release energy from carbs

Helps growth

Keeps skin healthy

Question 10

Sources of B2

Answer 10

Liver/kidneys

Egg

Milk

Green veg

Question 11

Effects of deficiency of B2

Answer 11

Dry skin

Poor growth

Question 12

Name of B3

Answer 12

Niacin

Question 13

Function of B3

Answer 13

Release energy from carbs

Healthy skin/nerves

Lowers levels of fat in blood

Question 14

Sources of B3

Answer 14

Animal sources

Cereals/grains

Pulses

Question 15

Effects of deficiency of B3

Answer 15

Pellagra (diarrhoea -> dermatitis -> dementia)

Question 16

Effects of excess of B3

Only if excess supplements

Answer 16

Skin flushes

Liver damage

Question 17

Name for B9

Answer 17

Folic acid

Question 18

Function of B9

Answer 18

Process of protein

Formation of DNA in body cells (red blood cells)

Prevents neural tube defects in pregnancy (spina bifida)

Question 19

Sources of B9

Answer 19

Liver/kidneys

Wholegrains

Pulses

Dark leafy veg

Question 20

Effects of deficiency of B9

Answer 20

Tiredness

Anaemia

Spina bifida

Question 21

Effects of excess in B9

Answer 21

Disguise B12 deficiency

Question 22

Name of B12

Answer 22

Robalamin

Question 23

Function of B12

Answer 23

Forms protective coating around nerve cells

Production of new cells

Question 24

Sources of B12

Answer 24

Animal products

Supplements (vegans)

Question 25

Effects of deficiency of B12

Answer 25

Tiredness Anaemia Muscle weakness Depression Memory problems

Question 26

Effects of methods of cooking of B vitamins

Answer 26

Destroyed by cooking in water - nutrients leached so water is used to make gravy/sauce Leaching reduced by steaming

Question 27

Name of vitamin C

Answer 27

Ascorbic acid

Question 29

Function of vitamin C

Answer 29

Helps absorption of iron Produces collagen - connective tissue in meat to help bind cells Antioxidant - protects body against harmful chemicals

Question 30

Sources of vitamin C

Answer 30

Citrus fruits Blackcurrants Kiwi Tomatoes Green leafy veg

Question 31

Effects of deficiency of vitamin C

Answer 31

Anaemia - slight Scurvy - severe (tiredness/bleeding gums)

Question 32

Effects of excess of B12 | Normally excreted, excess of supplements

Answer 32

Nausea/diarrhoea

Question 33

Effects of heat on vitamin C

Answer 33

Destroyed by exposure to heat/water (leaching)

Question 34

Effects of methods of cooking of vitamin C

Answer 34

Should be served as fresh as possible Steaming best (reduces leaching)

Question 35

Names for vitamin A

Answer 35

Retinol (animal sources) Carotene (plant sources)

Question 36

Function of vitamin A

Answer 36

Effects eyesight - supplies retina with substances to see in dim light Keeps throat/digestive system/lungs moist Antioxidant - protects body against harmful chemicals

Question 37

Sources of retinol | vitamin A - animal sources

Answer 37

Dairy products Oily fish Liver/pâté

Question 38

Sources of carotene | Vitamin A - plant sources

Answer 38

Red/orange fruit (Carrots/ apricots/ peppers/ tomatoes) Green leafy veg

Question 39

Effects of deficiency of vitamin A

Answer 39

Night blindness (can't see in dim light) Lack of immunity Poor skin quality

Question 40

Effects of excess of vitamin A

Answer 40

Poisonous - builds up in liver Pregnant women should avoid too much retinol (birth defects)

Question 41

Effects of heat/cooking on vitamin A

Answer 41

Not destroyed

Question 42

Name for vitamin D

Answer 42

Calciferol

Question 43

Function of vitamin D

Answer 43

Controls the amount of calcium absorbed from food Helps develop strong bones/teeth

Question 44

Sources of vitamin D

Answer 44

Dairy Eggs Oily fish Fortified in margarine Sunlight - stored in liver

Question 45

Effects of deficiency of vitamin D

Answer 45

Bones/teeth with weaken Rickets (bones bend in children) Osteomalacia (adults) Osteoporosis (old people brittle bones)

Question 46

Effects of excess of vitamin D | Supplements

Answer 46

Excess stored in kidneys - damage Encourage calcium to be removed - weakens bones

Question 47

Effects of heat/cooking on vitamin D

Answer 47

Not destroyed