Vitamins- Fat Soluble pg 7 Flashcards
vitamins, minerals and trace elements are all what
micronutrients, we need them in small amounts
name which vitamins are fat soluble
**A, D,E and K **
-found in fatty foods (e.g meat, fish, animal-based products)
Vitamin A
-function
-main source
-deficiency
-excess
-function-good eyesight and healthy skin
-main sourceretinol found in liver, eggs, oily fish, butter
-deficiencynight blindness, weak immune system
**-excess **-weaken bones
what are the NHS reccomendations for vitamin A
men- 0.7g per day
women- 0.6g per day
Whats Vitamin D needed for
helps the body absorb various minerals, including calcium
wheres vitamin D found
-oily fish
-egg yolks
explain what too much and too little of vitamin d can do
too much- makes you absorb too much calcium, leading to kidney damage
too little- leads to bone disease, osteomalacia, where bones are soft and rickets
what are the NHS reccomendations for vitamin D
0.01mg a day
in summer we should get it through natural exposure
Whats Vitamin E needed for
-to keep skin and eyes healthy
-protect us from free radicals (antioxidants)
wheres vitamin e found
in leafy greens (spinach and kale)
-broccoli
-nuts
-veg oils
what can too much and too little of vitamin e do
too much- interfere with blood clots and cause nausea and blurred vision
Nhs reccomendations for vitamin e
men- 4mg per day
women- 3mg per day
Whats Vitamin K needed for
-to help clot blood
-heal wounds
wheres vitamin k found
-leafy greens
-cereals
-vegetable oils
whats different about vitamin k to vitamins a,d and e
theres no excess level of it
what can too little of vitamin k do
-uncontrolled bleeding
nhs reccomendations for vitamin K
daily intake of 0.001mg for every kg of body weight
