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Vitamins And Minerals Flashcards

(59 cards)

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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)

Study These Flashcards
A

RARE

Sores in corners of mouth

25
Sources of vitamin B3(niacin)
Beef, pork, eggs, milk, maize & tryptophan
26
Function of vitamin B3(niacin)
Enables energy to be released from food in body cells during respiration
27
What are the effects of deficiency in vitamin B3(niacin)
Pellagra , which has 3 symptoms: Diarrhoea Dermatitis Dementia
28
Sources of vitamin B9(folate)
Green leafy veg, yeast extract, peas, chickpeas, fruit, cereals
29
Function of vitamin B9(folate)
Works with vitamin B12 to make healthy red blood cells | Helps reduce risk of developing CNS defects
30
What are the effects of deficiency in vitamin B9 (folate)
Can lead to anemia(megaloblastic) where red blood cells become enlarged May lead to defects in spinal cord in unborn babies
31
Sources of vitamin B12(cobalamin)
Liver, meat, fish, cheese, yeast
32
Function of vitamin B12(cobalamin)
Works with folate to make healthy red blood cells | Keeps nerve cells healthy
33
What are the effects of deficiency in vitamin B12(cobalamin)
Can be stored in the liver for 2 or more years | Anemia (pernicious anemia)
34
Sources of vitamin C(ascorbic acid)
Mostly fruit & veg, citrus fruits, kiwi, black currents, Brussels cabbage, broccoli
35
Function of vitamin C
Needed to absorb the mineral iron in small intestine Needed to maintain connective tissue Antioxidant
36
What are the effects of deficiency in vitamin C
Iron deficiency anemia | Scurvy
37
What vitamins are antioxidants!
A,C,E
38
Sources of mineral calcium
Milk, cheese, green leafy veg, flour
39
Function of calcium
Makes teeth and bones strong Needed to make nerves and muscles work properly Needed to enable blood to clot
40
What are the effects of deficiency in calcium
Bones and teeth with weaken Rickets - children Osteomalacia-adults Muscles and nerves won’t work properly
41
Excess calcium effects
RARE | can stop some organs from working
42
Function of iron
Needed to make haemoglobin
43
Sources of iron
Red meat, kidney, liver, whole meal bread, green leafy veg, egg yolk
44
What are the effects of deficiency in iron
Iron deficiency anemia
45
Excess iron effects
CNS be poisonous to the body
46
Functions of sodium
Controls the amount of water in the body Helps control muscles and nerves Helps body use energy
47
Sources of sodium
Salty foods, cheese, yeast extract, stock cubes, gravies, fish, soy sauce, salted butter
48
What are the effects of deficiency in sodium
Muscle cramps
49
Excess sodium effects
High blood pressure | Strain or heart and kidneys
50
Function of fluoride
Strengthen bones and enamel and prevent tooth decay
51
Sources of fluoride
Fish, seafood, tea, some water supplies
52
What are the effects of deficiency in fluoride
Weak enamel - tooth decay
53
Excess fluoride effects
Permanently discoloured teeth
54
Function of iodine
Produces hormone thyroxine, controls metabolic rate
55
Sources of iodine
Seafood, veg, milk, dairy products
56
What are the effects of deficiency in iodine
Swelling of neck - goitre | Baby may develop cretinism - permanent brain damage
57
Function of phosphorus
Makes bones and teeth strong Essential for energy release Makes up phospholipids
58
Sources of phosphorus
Found in wide range of foods
59
What are the effects of deficiency in phosphorus
Rare in the uk

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