Vitamins Flashcards
Fat soluble vitamins
A
D
E
K
Two types of vitamin A
Retinol (pure vitamin A)
Beta-carotene (pro vitamin A)
Properties of Retinol Vitamin A
Yellow, fat soluble Insoluble in water Soluble in organic substance eg acetone Heat stable effected by prolong high temperature Destroyed by oxygen
Properties of beta-carotene vitamin A
Yellow/orange, fat soluble Insoluble in water Soluble in solvents eg alcohol Heat stable Effected by prolonged high temperatures Unaffacted by oxygen Powerful antioxidant can counteract effects of free radicals
What are free radical
Chemicals that cause damage to the body
Sources of retinol vitamin A
Eggs
Cheese
Oily fish
Sources of beta-carotene vitamin A
Carrots
Tomatoes
Red peppers
Sweet potatoes
Functions of Vitamin A
Adapt eye to dim light using pigment Rhodopsin
Healthy skin and eyes
Growth and development in children
Beta-carotene is a powerful antioxidant
Deficiency effects of vitamin A
Night blindness
Follicular hyperkeratosis (rough, dry skin)
Stunted growth in kids
Risk of damage to cells by free radicals increasing risk of disease eg cancer
Rda of vitamin A
600-700 ug
Types of vitamin D
D3 cholecalciferol (made when UV light shines on skin) D2 ergocalciferol (made when UV light shines on fungi and yeast)
Properties of vitamin D
Most stable of all vitamins Fat soluble Insoluble in water Heat stable - unaffected by preservation and cooking Unaffected by acids, alkalis and oxygen
Sources of vitamin D
Sunlight
Oily fish
Fortified milk
Eggs
Functions of vitamin D
Helps absorb calcium and phosphorus in the blood
Regulated amount of calcium and phosphorus in bones and teeth giving strength
Regulates calcium levels in blood. When it’s too low, it stimulates production of calcium bonding proteins
Deficiency effects of vitamin D
None disease and tooth decay
Types of bone disease
Rickets
Osteomalacia
Osteoporosis
Rda of vitamin D
10-15 ug
What is hypervitaminosis
Occurs due to excessive intake of vitamin A and D as they accumulate in the liver and reach toxic levels
Eg. Over using dietary supplements
Symptoms of hypervitaminosis A
Miscarriage
Birth defects
Bone pain
(Only retinol)
Symptoms of hupeevitaminosis D
Vomiting
Weight loss
Kidney damage
Death
Vitamin E name
Tocopherol
Properties of vitamin E
Fat soluble Insoluble in water Unstable to alkalis and light Antioxidant Heat stable Stable to acids
Sources of vitamin E
Nuts and seeds
Avocados
Eggs
Functions of vitamin E
Powerful antioxidant
Protects red and white blood cells from damage
Protects babies’ eyes
Effects of deficiency of vitamin E
Risk of damage by free radicals
Anemia due to lack of red blood cells
Reduced immunity due to lack of white blood cells
Eye disorders in babies
Types of vitamin K
K1 made by plants
K2 made by intestinal bacteria
K3 a synthetic form
Properties of vitamin K
Fat soluble
Insoluble in water
Heat stable
Sources of k
Green leafy veg
Cereal
Oily fish
Made by bacteria in small intestine
Function of vitamin K
Aids blood clotting
Regulates levels of calcium in bones
Effects of deficiency of vitamin K
Slow blood clotting (common in babies with low intake)
Increased risk of bone disease
Properties of vitamin c
Most unstable Insoluble in fat Water soluble Antioxidant Acidic Destroyed by heat, alkalis, light
Sources of vitamin c
Peppers Bkackcurrents Oranges Lemons Kiwis
Function of vitamin C
Healthy gums Forms collagen which is need to hold cells together forming tissue Promotes quick wound healing Assists with absorption of iron Maintains immune system Powerful antioxidant
How does vitamin c help absorb iron
Chemically changes ferric iron (non-haem) into ferrous iron (haem)
Effects of deficiency of vitamin c
Scurvy - inflamed or receding gum, tooth loss
Weak body tissue that easily bleeds and bruises
Wounds take longer to heal, increasing risk of infection
Anemia
Increased chance of cold flu etc
Risk of damage by free radicals
Rda of vitamin +c
60mg
Types of vitamin B
B1 thiamine B2 riboflavin B3 niacin B6 pyridoxine B12 cobalamin Folate/ folic acid
Properties of vitamin B12
Water soluble
Insoluble in fat
Destroyed by strong acids, alkalis and light
Heat stable, some lost in cooking
Sources of vitamin B12
Offal, meat, eggs
Functions of Vigamin B12
Metabolism of fatty acids and folic acids
Maintains healthy myelin sheath
Aids formation or red blood cells
Effects of define of B12
Tiredness and irritability
Risk of NTDs in baby
Delayed nerve impulses
Anemia
RDA B12
1.4 ug
Forms of folic acid and folate
Folate is natural and found in food
Folic acid is synthetic and used in supplements
Properties of folate
Water soluble Insoluble in fat Heat stable, some lost in cooking Destroyed by alkalis, oxygen and light Unaffected by acids
Source of folate
Whole wall bread
Fortified breakfast cereals
Offal
Functions of folic acid
Form brain and spinal chord of foetus
Forms red blood cells with B12
Maintains white blood cells
Effects of deficiency of B12
NTDs eg spinal bífida
Anemia
Risk of infection and illness
Rda of folic acid
Adult
Pregnancy
300 ug
500 ug
Vitamin B1 name
Thiamine
Properties of B1
Water soluble
Insoluble in fat
Destroyed by high temp
Sources of B1
Fortified breakfast cera,
Meat
Egg
Functions B1 and deficiency diseases
Metabolism - tiredness
Maintenance of nerve - beri beri (muscular disease)
Growth of children - stunted growth
B2 name
Riboflavin
Properties of b2
Water soluble
Fat insoluble
Unstable at high temp
Sources of B2
Fortified breakfast cereals
Meat
Eggs
Functions and deficiency of B2
Metabolism - tiredness
Healthy mucous membranes - cracked lips, dry eyes
Growth of children - stunted growth
B3 properties
Water soluble
Insoluble in fat
Heat stable
Sources of B3
Fortified breakfast cereal
Meat
Offal
Functions and deficiency of B3
Metabolism - tired
Maintains healthy skin - Pelleagra (dry cracked skin)
Supports nerve activity - delayed nerve impulses
B6 properke
Water soluble
Insoluble in fat
Heat stable
Source of B6
Meat
Fish
Offal
Functions and deficiency of B6
Metabolism- tiredness
Relieves symptoms of Pre Menstrual Tensions (PMT) and nausea in early pregnancy - mode swings and depression in pregnancy
Supports healthy nerve activity - delayed nerve impulses
Prevents pyridoxine dependent epilepsy in babies x seizure in baby
