Vitamins (Advanced Info) Flashcards
Name the types of water soluble vitamins
Vitamin C (ascorbic acid), B1, B2, B3, Folic Acid and B12
Name the types of fat soluble vitamins
Vitamins A, D, E and K
What is a water soluble vitamin?
They are vitamins that our bodies do not store. They dissolve in water when they are ingested, then go into the blood stream.
What is a fat soluble vitamin?
They are those that are normally stored in the body. Once ingested, they dissolve in fat
Scientific name for vitamin A
Retinol/carotene
Scientific name for vitamin D
Cholecalciferol
Scientific name for vitamin E
Tocopherols
Scientific name for vitamin K
Napthoquinones
Scientific name for vitamin B1
Thiamin
Scientific name for vitamin B2
Riboflavin
Scientific name for vitamin B3
Niacin/nicotinic acid
Scientific name for vitamin B6
Pyridoxine
Scientific name for vitamin B12
Cyanocobalamin
Scientific name for vitamin C
Ascorbic acid
Function for Vitamin A
Aids good eye sight
Helps prevent infections
Anti-oxidant
Function for Vitamin D
Essential for growth of bones and teeth
Calcium and phosphorus cannot be laid down without Vitamin D
Function for Vitamin E
Protects fats in the body from being oxidised
Decreases the risk of some cancers and cataracts
Function for Vitamin K
Essential for the normal clotting of blood
Function for Vitamin B1
Needed for growth and general good health
Needed in breakdown of carbohydrates
Function for Vitamin B2
Helps the body obtain energy from food
Function for Vitamin B3
General health and release of energy from carbohydrates
Function for Vitamin B6
General health and releases energy from carbohydrates
Thought to alleviate stress
Function for Vitamin B12
Needed for amino acid metabolism and other enzymes
Function for Vitamin Folic Acid
Helps B12 to divide cells
Function for Vitamin C
Essential to form collagen Aids healing Helps growth Large quantities boost immune system Anti-oxidant
Sources for Vitamin A
As retinol - liver, egg yolk, fish
As carotene - carrots, apricots, tomatoes
Carotene must be converted into retinol first for body to absorb
Sources for Vitamin D
Oily fish - sardines
Fish liver oils
Egg yolks
Sunlight on skin
Sources for Vitamin E
Vegetable oils Poultry Wholegrain breads Eggs Fortified breakfast cereals
Sources for Vitamin K
Present in veg - spinach, cabbage
The greener the veg, the more vit K
Also made by the body
Sources for Vitamin B1
Wholegrain cereals, yeast, marmite
Sources for Vitamin B2
Lean meat, milk, eggs, liver
Sources for Vitamin B3
Wholegrain cereals, liver, marmite
Sources for Vitamin B6
Wholegrain cereals, marmite, yeast
Sources for Vitamin B12
Only found in animal products - meat and dairy products
Sources for Vitamin Folic Acid
Offal, pulses, raw green veg, bread
Sources for Vitamin C
Richest - blackcurrants, citrus fruit, peppers
Commonest - potatoes
Deficiency of vitamin A
Children do not grow properly
Difficult for the body to fight infection
Long term deficiency may lead to night blindness
Deficiency of vitamin D
In children, it can cause rickets, which is a softening of the bone.
In adults, it can cause osteomalacia.
It can also cause osteoporosis
Deficiency of vitamin B1
Slows growth and development
Sévère deficiency causes beri beri
Deficiency of vitamin B2
Poor growth rate
Skin and eye problems
Deficiency of vitamin B3
Pellagra, rough sore skin, weakness and depression
Deficiency of vitamin B9
Tiredness and anaemia
Depression
Forgetfulness
Irritability
Deficiency of vitamin B12
Nerves not working correctly may lead to paralysis, memory loss and confusion
Also causes pernicious anaemia
Deficiency of vitamin C
Spotty skin, swollen gums and loose teeth
In severe cases, scurvy develops