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)
Whats Vitamin A needed for
-good eyesight and healthy skin
whats the main source of vitamin A
retinal, found in liver, butter, oily fish and eggs
explain what too little and too much of vitamin A can do
too much- weaken bones and pregnant woman should avoid this food
too little- lead to night blindness, a weaker immune system and stunted growth
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, which is important for the development of healthy bones and teeth
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
-improving immune system
-protect us from free radicals
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
-maintain our immune system
