Vitamins Flashcards
Are vitamins macronutrients or micronutrients?
Micronutrients
What are micronutrients?
Nutrients needed by the body in small amounts
What are vitamins?
Natural substances found in foods. They do different jobs in the diet
Does each vitamin have a chemical name?
Yes
Is each vitamin given a letter?
Yes
What is the chemical name for vitamin C?
Ascorbic acid
What are the 2 types of vitamins?
- fat-soluble vitamins
* water-soluble vitamins
What are the 4 fat-soluble vitamins?
- vitamin A
- vitamin D
- vitamin E
- vitamin K
Where are fat-soluble vitamins found?
Found in the fat in foods, for example, the fat found in dairy products
Where can fat-soluble vitamins be stored?
In the liver and used by the body when needed
What is chemical name for Vitamin A?
Retinol, beta carotene
What is the function of vitamin A in the body? (4 things)
- 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
What is beta carotene
An antioxidant which might protect against cancer
What can Vitamin A deficiency cause? (3 things)
- children not to grow properly
- difficult for body to fight infection
- long-term deficiency may lead to night blindness
What can too much vitamin A cause?
Excess may lead to liver and bone damage
What are good sources of retinol?
Liver, oily fish, eggs, milk, cheese, butter and margarine
What are good sources of beta carotene?
It is in red, green and orange fruit and veg… especially carrots
What is the chemical name for vitamin D?
Cholecalciferol
What is the function of Vitamin D in the body?
Works with calcium to build and maintain strong bones and teeth.
What can problems can Vitamin D deficiency cause?
- in children it can cause rickets- softening of the bones
- in adults it is called osteomalacia - softening of the bones
- also can cause osteoporosis
What is rickets called in adults?
Osteomalacia
What is osteoporosis?
A disease in which the bones start to lose minerals and their strength and break easily
What are good sources of vitamin D?
- sunlight
- dairy products
- oily fish
- liver
- cereals
What is the chemical name of vitamin E?
Tocopherol
What is the function of vitamin E in the body?
- it is for heathy cell walls and blood
What is vitamin E thought to reduce the risk of?
- some types of heart disease
* cancer
What happens if there is a deficiency in vitamin E?
A deficiency in vitamin E is rare
What are some good sources of vitamin E?
- vegetables
- oils
- lettuce
- wheat
- grasses
- seeds
- peanuts
- wheat germ oil
What is the function of vitamin K in the body?
Helps blood to clot
What happens if there is a deficiency in vitamin K?
Deficiency in Vitamin K is rare
What are good sources of vitamin K?
- cheese
- liver
- leafy vegetables
- asparagus
- coffee
- wheat germ oil
Water-soluble vitamins _____ in water
Dissolve
What are the 2 water soluble vitamins?
- Vitamin B group
* Vitamin C
Vitamin B is a group of vitamins that have ______ functions
Similar
What is the chemical name for Vitamin B1?
Thiamine
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
What problems can occur if there is a vitamin B1 deficiency?
- slowed growth and development
* severe deficiency causes beri beri
What are good sources of vitamin B1?
- fortified breakfast cereals
- whole grains
- wheat germ
- meat
- eggs
- milk
- dairy foods
- nuts
- seeds
- beans
What is the chemical name of vitamin B2?
Riboflavin
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
What problems could vitamin B2 deficiency cause? (2 things)
- poor growth rate
* skin and eye problems
What are good sources of vitamin B2?
- liver
- kidneys
- meat
- milk
- eggs
- green vegetables
- fortified breakfast cereals
- mushrooms
What is the chemical name for vitamin B3?
Niacin
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
What problems could vitamin B3 deficiency cause?
* deficiency is very rare in the UK BUT * pellagra * rough sore skin * weakness * depression
What are good sources of vitamin B3?
- meat
- eggs
- wheat and maize flour
- dairy products
- yeast
What is the chemical name for vitamin B9?
Folate or folic acid
What is the function of vitamin B9 in the body? (2 things)
- essential for the formation of red blood cells
* foetal development
What problems could vitamin B9 deficiency cause?
- tiredness
- anaemia
- depression
- forgetfulness
- irritability
What are good sources of vitamin B9?
- liver
- wholegrain cereals
- pulses
- dark green vegetables
- peas
- oranges
- bananas
- fortified breakfast cereals
What is the chemical name for vitamin B12?
Cobalamin
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
What problems could vitamin B12 deficiency cause?
- Nerves not working correctly may lead to:
- paralysis
- memory loss
- confusion
- pernicious anaemia
What are good sources of vitamin B12?
Only found in a animal products e.g. meat, dairy products, liver
What is the chemical name for vitamin C?
Ascorbic acid
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
What problems could vitamin C deficient cause?
- spotty skin
- swollen gums
- loose teeth
- In severe cases scurvy develops
What are good sources of vitamin C?
- citrus and soft fruits
- oranges
- blackcurrants
- strawberries
- green vegetables
- new potatoes
- peppers
Definition of fortification?
Adding nutrients to a food product to improve its nutritional content/value
