Vitamins & Minerals Flashcards
Function of Vitamin A
- Vision
- Healthy immune system
- Cell growth
- Antioxidant properties
Function of Vitamin B9 (Folate)
- Important for red blood cell formation and healthy cell growth and function
- Essential during early pregnancy to reduce the risk of brain and spine defects (Spina Bifida)
Function of Vitamin C
- Vital for healing processes
- Needed to form blood vessels
- Antioxidant protecting against free radical damage
Function of Vitamin D
- Regulates the absorption and retainment of calcium and phosphurus
- Helps with hormone function
- Nervous system regulation
- Bone development and strength
- Cell growth
Food sources for Vitamin A
Carrots, Fish, liver, eggs, dairy, green leafy vegetables
Food sources for Vitamin B9 (folate)
Wholegrains - bread, cereal, pasta, rice, fruit, dark leafy veg
Food sources for Vitamin C
Citrus fruits - kiwi, lemon, orange, tomato, white potatoes
Food sources for Vitamin D
Flesh fatty fish - oil, liver, egg yolk, cheese, red meat, sunlight
Food sources for Vitamin
Function of Iodine
- Makes thyroid hormones which control the body’s metabolism
- Thyroid hormones essential for proper brain and bone development in pregnancy
Function of Iron
- Growth and development
- Carries oxygen to lungs and body via haemoglobin
- Supports energy levels
Function of Sodium
- Maintenance of cellular homeostasis
- Regulates fluid and electrolyte balance
- Conducts nerve impulses
Function of Calcium
- Maintains strong and healthy bones and teeth
- Helps muscles contract and regulate heart rythm
Function of Potassium
- Maintains normal levels of fluid within cells
- Helps muscles contract
- Supports normal blood pressure
Food sources for Iodine
Seaweed, fish, chicken, iodised table salt, eggs, milk
Food sources for Iron
Haem - meat, Non-haem - plants
Food sources for Sodium
Soups, salt, smoked/cured meat, salted nuts
Food sources for Potassium
Bananas, veg, fruit, kidney beans, dairy, meat
Food sources for Calcium
Dairy - Milk, cheese, yoghurt, green leafy veg, nuts, seeds
NRV for folate
Adults - 400 micrograms per day
Pregnant women - 600 micrograms a day
UL - 1000 micrograms per day
What is a fat soluble vitamin, and which ones are they?
Fat soluble vitamins are stored in the fat upon absorption.
- Vitamin B, C
What is a water soluble vitamin, and which ones are they?
Water soluble vitamins cannot be stored and are usually washed or excreted out if not absorbed.
- Vitamin A, D, E, K
