Vitamins Flashcards
What are vitamins?
Vitamins are a micronutrient which mean they are needed in small amounts and vitamins can have a variety of roles on the body (World Health Organisation, 2020).
What are the health benefits of Vitamin D?
“Vitamin D is important for strong bones, muscles and overall health. Ultraviolet (UV) radiation from the sun is necessary for the production of vitamin D in the skin and is the best natural source of vitamin D” (Department of Health & Human Services, State Government of Victoria, 2020).
What is a source of Vitamin D?
There are minimal amounts of vitamin D in foods such as fish, eggs.
The UV radiation from the sun is the best and most necessary source for vitamin D production.
Is it possible to consume and absorb too much Vitamin D?
The body has a limited amount of vitamin D that it can absorb at one time, therefore you cannot absorb too much vitamin D regardless of how long your exposed to UV radiation. This is not recommended due to the associated health risks to UV exposure (Department of Health & Human Services, State Government of Victoria, 2020).
How many vitamin groups make up Vitamin B?
There are eight types of vitamin B: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate or ‘folic acid’ when included in supplements (B9) and cyanocobalamin (B12) (Better Health Channel, 2020).
What is the name and health benefit of vitamin B1?
Thiamin is one of the B-group vitamins that are needed to help the body to use the carbohydrates, fat and protein (energy-yielding nutrients) for fuel, Thiamin doesn’t provide the body with fuel but it helps to convert glucose into energy and has a role in nerve function (Better Health Channel, 2020).
What vitamin are the following foods, sources of; “wholemeal cereal grains, seeds (especially sesame seeds), legumes, wheatgerm, nuts, yeast, pork (Better Health Channel, 2020).”
Thaimin B1
Better Health Channel, 2020
What is the name and health benefit of vitamin B2?
Riboflavin.
Involved in energy production.
Helps with vision.
Assists skin health (Better Health Channel, 2020).
List 3 food sources of the vitamin Riboflavin (B2)?
Possible answers: “Milk, yoghurt, cottage cheese, wholegrain breads and cereals, egg white, leafy green vegetables, meat, yeast, liver, kidney” (Better Health Channel, 2020).
What is the name and health benefit of vitamin B3?
Niacin
Required to convert carbohydrates, fat and alcohol into energy
Maintains and assists skin health.
Assists and supports the nervous and digestive systems (Better Health Channel, 2020).
List 3 food sources of the vitamin Niacin (B3)?
Possible answers: “Meats, fish, poultry, milk, eggs, wholegrain breads and cereals, nuts, mushrooms, protein foods” (Better Health Channel, 2020).
What are the health benefits of the Vitamin B9 Folate?
Folate assists with forming red blood cells, which transport oxygen around the body.
Pregnant women require folate in their diets to assist the foetal nervous system development, the DNA synthesis and cell growth (Better Health Channel, 2020).
What are 3 food sources of the Vitamin B9 Folate?
Possible answers: “Green leafy vegetables legumes, seeds, liver, poultry, eggs, cereals, citrus fruits” (Better Health Channel, 2020).
What are the health benefits of the Vitamin B12?
Cyanocobalamin helps to create and maintain the myelin (sheath around the nerves) surrounding nerve cells.
Improves mental ability.
Enhances red blood cell formation.
Assists the breaking down of some fatty acids and amino acids to produce energy.
(Better Health Channel, 2020).
What are 3 food sources of the Vitamin B12?
Possible answers: “Liver, meat, milk, cheese, eggs, food from animal sources” (Better Health Channel, 2020).
