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Vitamins And Minerals Flashcards

1
Q

What are vitamins?

A

Chemical substances, micronutrients, naturally found in a wide range of unprocessed plant and animal foods

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2
Q

What are the fat soluble vitamins?

A

A,D,E,K

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3
Q

What is the function of vitamin A?

A

Enables us to see in dim light
Helps children grow
Produces mucus
Keeps the skin healthy

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4
Q

What are the effects of deficiency in vitamin A?

A

The skin and mucus membranes become dry and infected
Children don’t grow properly
Night blindness
Can lead to blindness

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5
Q

What are the effects of excess vitamin A?

A

Can be toxic to the body

May damage development of unborn baby

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6
Q

Sources of vitamin A

A

Retinol:
Cheese, butter, eggs, milk, sardines, kidney
Beta carotene:
Spinach, kale, lettuce, orange/red/yellow fruit and veg

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7
Q

Sources of vitamin D

A

Sunlight, oily fish, veg fat spreads

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8
Q

Function of vitamin D

A

Enables calcium to be absorbed from the small intestine during digestion
Helps calcium to be deposited in the bones and teeth

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9
Q

What are the effects of deficiency in vitamin D?

A

Children: rickets
Adults: osteomalacia

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10
Q

Effects of excess vitamin D

A

RARE

excess calcium being absorbed - could lead to damage in kidneys & other organs, especially in young children and babies

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11
Q

Sources of vitamin E

A

Tocopherol:

Mainly found in plant foods, soya, corn oil, olive oil, nuts, seeds

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12
Q

Function of vitamin E

A

Antioxidant

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13
Q

What are the effects of deficiency in vitamin E

A

Rare

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14
Q

What are the effects of excess vitamin E

A

Rare

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15
Q

Sources of vitamin K

A

Phylloquinone:

Plant & animal foods, green leafy veg, liver, cheese, green tea

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16
Q

Functions of vitamin K

A

Enables blood to clot when injured - prevents further loss of blood

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17
Q

What are the effects of deficiency in vitamin K

A

Very rare in Uk, but some babies are given a shot of vitamin K when they are born

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18
Q

What are the water soluble vitamins?

A

B1, B2, B3, B9, B12, C

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19
Q

Sources of vitamin B1(thiamine)

A

Meat, milk, cheese, eggs, veg, fruit

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20
Q

Function of vitamin B1(thiamine)

A

Enables energy to be released from carbohydrate in the body cells during respiration

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21
Q

What are the effects of deficiency in vitamin B1(thiamine)

A

Beri-beri

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22
Q

Sources of vitamin B2(riboflavin)

A

Milk & milk products, cereal, rice, mushrooms

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23
Q

Function of Vitamin B2(riboflavin)

A

Enables energy to be released from carbohydrate, fat and protein in body cells during respiration

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24
Q

What are the effects of deficiency in vitamin B2(riboflavin)

A

RARE

Sores in corners of mouth

25
Q

Sources of vitamin B3(niacin)

A

Beef, pork, eggs, milk, maize & tryptophan

26
Q

Function of vitamin B3(niacin)

A

Enables energy to be released from food in body cells during respiration

27
Q

What are the effects of deficiency in vitamin B3(niacin)

A

Pellagra , which has 3 symptoms:
Diarrhoea
Dermatitis
Dementia

28
Q

Sources of vitamin B9(folate)

A

Green leafy veg, yeast extract, peas, chickpeas, fruit, cereals

29
Q

Function of vitamin B9(folate)

A

Works with vitamin B12 to make healthy red blood cells

Helps reduce risk of developing CNS defects

30
Q

What are the effects of deficiency in vitamin B9 (folate)

A

Can lead to anemia(megaloblastic) where red blood cells become enlarged
May lead to defects in spinal cord in unborn babies

31
Q

Sources of vitamin B12(cobalamin)

A

Liver, meat, fish, cheese, yeast

32
Q

Function of vitamin B12(cobalamin)

A

Works with folate to make healthy red blood cells

Keeps nerve cells healthy

33
Q

What are the effects of deficiency in vitamin B12(cobalamin)

A

Can be stored in the liver for 2 or more years

Anemia (pernicious anemia)

34
Q

Sources of vitamin C(ascorbic acid)

A

Mostly fruit & veg, citrus fruits, kiwi, black currents, Brussels cabbage, broccoli

35
Q

Function of vitamin C

A

Needed to absorb the mineral iron in small intestine
Needed to maintain connective tissue
Antioxidant

36
Q

What are the effects of deficiency in vitamin C

A

Iron deficiency anemia

Scurvy

37
Q

What vitamins are antioxidants!

38
Q

Sources of mineral calcium

A

Milk, cheese, green leafy veg, flour

39
Q

Function of calcium

A

Makes teeth and bones strong
Needed to make nerves and muscles work properly
Needed to enable blood to clot

40
Q

What are the effects of deficiency in calcium

A

Bones and teeth with weaken
Rickets - children
Osteomalacia-adults
Muscles and nerves won’t work properly

41
Q

Excess calcium effects

A

RARE

can stop some organs from working

42
Q

Function of iron

A

Needed to make haemoglobin

43
Q

Sources of iron

A

Red meat, kidney, liver, whole meal bread, green leafy veg, egg yolk

44
Q

What are the effects of deficiency in iron

A

Iron deficiency anemia

45
Q

Excess iron effects

A

CNS be poisonous to the body

46
Q

Functions of sodium

A

Controls the amount of water in the body
Helps control muscles and nerves
Helps body use energy

47
Q

Sources of sodium

A

Salty foods, cheese, yeast extract, stock cubes, gravies, fish, soy sauce, salted butter

48
Q

What are the effects of deficiency in sodium

A

Muscle cramps

49
Q

Excess sodium effects

A

High blood pressure

Strain or heart and kidneys

50
Q

Function of fluoride

A

Strengthen bones and enamel and prevent tooth decay

51
Q

Sources of fluoride

A

Fish, seafood, tea, some water supplies

52
Q

What are the effects of deficiency in fluoride

A

Weak enamel - tooth decay

53
Q

Excess fluoride effects

A

Permanently discoloured teeth

54
Q

Function of iodine

A

Produces hormone thyroxine, controls metabolic rate

55
Q

Sources of iodine

A

Seafood, veg, milk, dairy products

56
Q

What are the effects of deficiency in iodine

A

Swelling of neck - goitre

Baby may develop cretinism - permanent brain damage

57
Q

Function of phosphorus

A

Makes bones and teeth strong
Essential for energy release
Makes up phospholipids

58
Q

Sources of phosphorus

A

Found in wide range of foods

59
Q

What are the effects of deficiency in phosphorus

A

Rare in the uk

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