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Vitamins Flashcards

1
Q

Are vitamins macronutrients or micronutrients?

A

Micronutrients

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2
Q

What are micronutrients?

A

Nutrients needed by the body in small amounts

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3
Q

What are vitamins?

A

Natural substances found in foods. They do different jobs in the diet

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4
Q

Does each vitamin have a chemical name?

A

Yes

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5
Q

Is each vitamin given a letter?

A

Yes

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6
Q

What is the chemical name for vitamin C?

A

Ascorbic acid

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7
Q

What are the 2 types of vitamins?

A
  • fat-soluble vitamins

* water-soluble vitamins

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8
Q

What are the 4 fat-soluble vitamins?

A
  • vitamin A
  • vitamin D
  • vitamin E
  • vitamin K
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9
Q

Where are fat-soluble vitamins found?

A

Found in the fat in foods, for example, the fat found in dairy products

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10
Q

Where can fat-soluble vitamins be stored?

A

In the liver and used by the body when needed

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11
Q

What is chemical name for Vitamin A?

A

Retinol, beta carotene

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12
Q

What is the function of vitamin A in the body? (4 things)

A
  • growth and development
  • keeps lining of throat, digestive system and lungs moist and free from infection
  • keeps eyes healthy, enables vision in dim light
  • Beta Carotene- an antioxidant Vitamin which might protect against cancer
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13
Q

What is beta carotene

A

An antioxidant which might protect against cancer

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14
Q

What can Vitamin A deficiency cause? (3 things)

A
  • children not to grow properly
  • difficult for body to fight infection
  • long-term deficiency may lead to night blindness
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15
Q

What can too much vitamin A cause?

A

Excess may lead to liver and bone damage

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16
Q

What are good sources of retinol?

A

Liver, oily fish, eggs, milk, cheese, butter and margarine

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17
Q

What are good sources of beta carotene?

A

It is in red, green and orange fruit and veg… especially carrots

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18
Q

What is the chemical name for vitamin D?

A

Cholecalciferol

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19
Q

What is the function of Vitamin D in the body?

A

Works with calcium to build and maintain strong bones and teeth.

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20
Q

What can problems can Vitamin D deficiency cause?

A
  • in children it can cause rickets- softening of the bones
  • in adults it is called osteomalacia - softening of the bones
  • also can cause osteoporosis
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21
Q

What is rickets called in adults?

A

Osteomalacia

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22
Q

What is osteoporosis?

A

A disease in which the bones start to lose minerals and their strength and break easily

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23
Q

What are good sources of vitamin D?

A
  • sunlight
  • dairy products
  • oily fish
  • liver
  • cereals
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24
Q

What is the chemical name of vitamin E?

A

Tocopherol

25
What is the function of vitamin E in the body?
* it is for heathy cell walls and blood
26
What is vitamin E thought to reduce the risk of?
* some types of heart disease | * cancer
27
What happens if there is a deficiency in vitamin E?
A deficiency in vitamin E is rare
28
What are some good sources of vitamin E?
* vegetables * oils * lettuce * wheat * grasses * seeds * peanuts * wheat germ oil
29
What is the function of vitamin K in the body?
Helps blood to clot
30
What happens if there is a deficiency in vitamin K?
Deficiency in Vitamin K is rare
31
What are good sources of vitamin K?
* cheese * liver * leafy vegetables * asparagus * coffee * wheat germ oil
32
Water-soluble vitamins _____ in water
Dissolve
33
What are the 2 water soluble vitamins?
* Vitamin B group | * Vitamin C
34
Vitamin B is a group of vitamins that have ______ functions
Similar
35
What is the chemical name for Vitamin B1?
Thiamine
36
What is the function of vitamin B1 in the body? (3 things)
* helps the release of energy from carbohydrates * helps the body to grow * functioning and normal nervous system
37
What problems can occur if there is a vitamin B1 deficiency?
* slowed growth and development | * severe deficiency causes beri beri
38
What are good sources of vitamin B1?
* fortified breakfast cereals * whole grains * wheat germ * meat * eggs * milk * dairy foods * nuts * seeds * beans
39
What is the chemical name of vitamin B2?
Riboflavin
40
What is the function of vitamin B2 in the body? (5 things)
* helps release of energy from carbohydrates, fats and protein * involved in transport and metabolism of iron * required for the normal structure and function of mucous membranes * normal growth * healthy skin
41
What problems could vitamin B2 deficiency cause? (2 things)
* poor growth rate | * skin and eye problems
42
What are good sources of vitamin B2?
* liver * kidneys * meat * milk * eggs * green vegetables * fortified breakfast cereals * mushrooms
43
What is the chemical name for vitamin B3?
Niacin
44
What is the function of vitamin B3 in the body? (2 things)
* metabolism growth and energy release | * essential for healthy skin, mucous membranes and nerves
45
What problems could vitamin B3 deficiency cause?
``` * deficiency is very rare in the UK BUT * pellagra * rough sore skin * weakness * depression ```
46
What are good sources of vitamin B3?
* meat * eggs * wheat and maize flour * dairy products * yeast
47
What is the chemical name for vitamin B9?
Folate or folic acid
48
What is the function of vitamin B9 in the body? (2 things)
* essential for the formation of red blood cells | * foetal development
49
What problems could vitamin B9 deficiency cause?
* tiredness * anaemia * depression * forgetfulness * irritability
50
What are good sources of vitamin B9?
* liver * wholegrain cereals * pulses * dark green vegetables * peas * oranges * bananas * fortified breakfast cereals
51
What is the chemical name for vitamin B12?
Cobalamin
52
What is the function of vitamin B12 in the body? (3 things)
* normal functioning of the nervous system * the formation of red blood cells * involved in energy production
53
What problems could vitamin B12 deficiency cause?
* Nerves not working correctly may lead to: - paralysis - memory loss - confusion * pernicious anaemia
54
What are good sources of vitamin B12?
Only found in a animal products e.g. meat, dairy products, liver
55
What is the chemical name for vitamin C?
Ascorbic acid
56
What is the function of vitamin C in the body? (5 things)
* formation of connective tissue * helps wound healing * helps calcium absorption * blood and blood vessel formation * helps absorb iron
57
What problems could vitamin C deficient cause?
* spotty skin * swollen gums * loose teeth * In severe cases scurvy develops
58
What are good sources of vitamin C?
* citrus and soft fruits * oranges * blackcurrants * strawberries * green vegetables * new potatoes * peppers
59
Definition of fortification?
Adding nutrients to a food product to improve its nutritional content/value

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