Vitamins - Fat-soluble Flashcards
What are the fat-soluble ?
Vitamins A,D,E and K
What foods are fat-soluble vitamins found in ?
They are found in fatty foods (e.g meat, fish, animal-based products and vegetable oils)
What is vitamin A needed for ?
Good eyesight, growth, a healthy
immune system and skin - it is also an antioxidant.
What is the main source of vitamin A and what foods is it
found in ?
The main source is retinol, which is found in liver, butter, oily fish and eggs , but it can also be made from carotene ( found in margarine and orange and yellow fruit and veg)
What happens if you consume too much vitamin A ?
Weaken bones over time, and foods containing very high levels should be avoided during pregnancy (liver)
What happens if you consume too little vitamin A ?
Night blindness,, a weaker immune system and stunted growth.
What is the NHS recommended amount of vitamin an intake each day ?
0.7mg - for men
0.6mg for women
Why do we need vitamin D ?
It helps to absorb various minerals including calcium
What foods are Vitamin D found in ?
oily fish and egg yolks. Also produced when skin is exposed to sunlight.
What happens if you consume too much vitamin D ?
It makes you absorb too much calcium -
this can lead to kidney damage
What happens is you consume too little vitamin D ?
Can lead to bone problems like osteomalacia (where bones become soft), rickets (where legs bow) and osteoporosis (where bones become brittle)
What is the NHS recommended amount if vitamin D a day ?
0.01 mg if vitamin d a day, although in the summer most of us should be able to get enough through natural exposure to the sun
What does vitamin E do ?
It keeps skin and eyes healthy as well as improving immune system - as an antioxidant it protects us from free radicals.
What foods are vitamin E found in ?
Leafy greens (spinach and kale), broccoli, nuts, vegetable oils and wheat germ.
What does too much butaminE cause ?
Can interfere with blood clotting, cause nausea and blurred vision
What can too little vitamin E cause ?
Too little is rare but can lead to weak muscles and problems with sight
What is the NHS recommended amount of the intake of vitamin E each day ?
4mg - for men
3mg- for women
What does vitamin K do ?
Helps clot blood, heal wounds and maintain our immune system and bones
What foods are vitamin k found in ?
Leafy greens, cereals and vegetables oils, plus
some meats and dairy foods
What happens if you intake too much vitamin K ?
There is no excessive level
of vitamin K
What happens if you consume too little vitamin K ?
Having too little in extremely rare in adults, but can cause uncontrollable bleeding in newborns
What is the NHS recommended daily intake of vitamin K ?
0.001 mg of vitamin K for every kg of body weight
What happens
to the fat-soluble vitamins that aren’t used up ?
They are stored in fat tissue for future use. This means that we don’t have to take in the same amount of vitamin each day
