Vitamins Flashcards
Sources of Retinol
Fish, fish oils, butter, margarine, liver, milk
Sources of beta-carotene
Carrots, tomatoes, yellow peppers, cabbage, broccoli
Properties of vitamin A
Fat soluble
Destroyed by oxygen
Heat stable
Antioxidant
Functions of vitamin A
Produces rhodopsin which helps eyes adapt to dim light
Maintains membranes of the nose, mouth, oesophagus and lungs
General growth and repair
Boosts immune system
Vitamin A deficiency
Night blindness
Inhibits growth
Rough, dry skin
Lack of mucus in the eyes
Sources of cholecalciferol (D3)
Skin, fish liver oils, eggs, milk
Sources of ergocalciferol (D2)
Fungi, yeast
Properties of vitamin D
Fat soluble
Heat stable
Unaffected by oxygen, acids or alkalis
Functions of vitamin D
Healthy bones and teeth
Absorption of calcium and phosphorus
Controls levels of calcium in the blood
Prevents bone diseases
Vitamin D deficiency
Dental decay
Rickets
Osteomalacia
Osteoporosis
Hypervitaminosis
Overconsumption of vitamin D can lead to excess calcium in the blood, leading to calcium deposits in the body
Thirst, vomiting, diarrhoea, mental confusion
Properties of Vitamin E
Fat soluble Heat stable Antioxidant Stable in acidic environments Unstable when exposed to oxygen or light
Functions of Vitamin E
Antioxidant: reduce risk of heart disease and cancer
Reduces effects of ageing
Protects red and white blood cells
Deficiency of vitamin E
Eye disorders and anaemia in infants
Increase risk of lung cancer among smokers
Sources of tocopherol
Wholegrain cereals Nuts Pulses Olive oil Fish Eggs
Sources of phylloquinone
Spinach
Cabbage
Peas
Cereals
Sources of menaquinone
Bacteria in the intestine
Properties of vitamin K
Fat soluble
Heat stable
Destroyed by UV light