vitamins & Minerals Flashcards
What are the 2 types of vitamins Explain each type?
Fat-soluble: - stored in the body, doe not require as much (A, K,E & D) - Too much may damage organs Water-Soluble: - cannot be stored in body (B&C) - Required daily - found in plant and animal foods - carried to tissue
What is major and trace minerals?
Major - maintains balance of water is important for healthy bones & establishing protein structures
Trace - strengthens bones & blood clotting, helps immune responses &b carrying oxygen to the blood.
vitamin A consumption, function, food sources,
fat-soluble:
Function:
- normal vision, body growth, immune function, reproductive health.
Food source:
fish liver oil, beef liver, butter, egg yolk, yellow vegetables.
overconsumption:
toxicity is rare but can be caused by excessive doses of supplements, liver disease, hypervitaminosis A
Under consumption:
dry eyes, blindness, hair loss, skin problems.
Vitamin D consumption, function, food sources.
Fat-soluble:
Function:
bone health and regulating the immune system
Food source:
fish liver oil, mushrooms, salmon, egg yolk, meat fat.
Over:
toxicity is rare but can be caused by excessive doses of supplements, excess calcium in the blood.
Under:
the lowered immune system, slow wound healing, soft brittle bones and weak muscles.
Vitamin E consumption, function, food sources.
Fat-soluble:
Function:
- acts as an antioxidant
- protects fatty acids from oxidation
Food source:
wheat, germ oil, sunflower oil and seeds, almonds, hazelnuts, avocado, peanut butter, margarine and fatty fish.
over:
toxicity is rare can be caused by excessive doses of supplements. High doses can lead to oxidative stress.
Under:
Very rare and not found in healthy people
Vitamin K consumption, function, food sources.
Fat-soluble: Function: - assists with clotting of blood - supports bone health - assists with the prevention of calcification of blood vessels. Food source: Parsley, kale, spinach, Brussel sprouts, lettuce , egg yolk, butter, liver Over: No known symptoms Under: Blood doesn't clot
Vitamin B1 consumption, function, food sources.
Water-soluble:
Function:
- assists with carbohydrate metabolism to supply energy to the tissue
- processes fat and alcohol in the body
- important for nerves to function properly
Food source:
pork, other meat, fish, potatoes, beans, nuts, wheat, whole grains, occurs in moist fruits and vegetables.
Over:
no adverse effect as it is excreted from the body in urine
Under:
very uncommon; two conditions, beriberi occasionally seen in alcoholics and Wernicke-Korsakoff syndrome
What is protein?
Is a nutrient responsible for the growth and repair of the body and comes from animal and plant sources, animal sources include meat and dairy, plants include soy legumes and nuts.
what are carbohydrates?
Is a nutrient consisting of carbon, hydrogen and oxygen. It provides heat and energy for the body to function. There are 2 types of carbohydrates; complex and simple, complex based foods contain starch and are foods such as cereals, pasta bread and potatoes Whilst simple based carbohydrates are sugars that are found in sweets and desserts
What is fat?
Is a concentrated source of energy for the body which consists of chains of fatty acids and glycerol that are made up of carbon, hydrogen and oxygen. fat can be classified as saturated or unsaturated. saturated fats include coconut oil and animal fats. unsaturated fats include vegetable oils.
Vitamin B2 (riboflavin) function, food sources and consumption
function:
Is a water-soluble vitamin that is important for the growth and production of red blood cells.
- helps skin and vision
Food Sources:
Whole grains, cereals milk, egg, green leafy vegetables.
Over:
no affect due to being excreted through urine
Under:
rare and usually with other vitamin B deficiencies ariboflavinosis
Vitamin B3(niacin), function, food sources and consumption
Function:
- Water-soluble vitamin which assists the body to convert carbohydrates, fat and alcohol into energy
- maintains skin health
- supports the nervous system and digestive system.
Food Source:
meats, fish, poultry, milk, eggs, whole grains, nuts, mushrooms
Over:
effects the nervous system, itching, flushing, nausea, and potential liver damage
Under: pellagra associated with a digestive problem where the body does not absorb enough; symptoms include dementia, diarrhea, and dermatitis
Vitamin C Functions, food sources, and consumption
Function:
- water-soluble which protects lipids in human plasma against oxidative damage
- aids in the absorption of iron and copper.
Food Sources:
blackcurrants, guava, citrus fruits, kiwifruit, broccoli, sprouts.
Over:
gastrointestinal effects
Under:
rare, could result in scurvy, causing loss of collagen strength resulting in loose teeth, bleeding, and swollen gums and poor wound healing.
Explain what iron does
forms blood cells and is needed for nomarl metabolism and to remove waste.
Explain what calcium does
body contains more calcium than other minerals and it is needed for maintenance of bones, teeth and blood clotting
