Vitamins Nutrition Flashcards
Vitamin A
Function: helps form and maintain healthy teeth, skeletal and soft tissue, mucus membranes, and skin.
Source: cod liver oil, eggs
Deficiency: night blindness, inflamed skin
Excess: dizziness, nausea
Vitamin D
Function: Absorb calcium
Source: the sun
Excess : buildup of calcium in your blood (hypercalcemia), which can cause nausea and vomiting, weakness, and frequent
Deficiency: bone loss, osteopenia, osteomalacia, osteoporosis,
Vitamin E
Function: protects body tissue from damage caused by substances called free radical
Source: almonds, peanuts and hazelnuts, and vegetable oils,
Deficiency: disorientation and vision problems
Excess: High doses can also cause nausea, diarrhea, stomach cramps, fatigue
Vitamin K
Function: The body needs vitamin K to produce prothrombin
Source: green leafy vegetables, fish
Deficiency: excessive bleeding caused by an inability to form blood clots
Excess: kidney disease. Liver disease
Vitamin C
Function: growth, development and repair of all body tissues
Source: citrus fruits, broccoli
Deficiency: scurvy
Excess:diarrhoea, nausea
Vitamin B1
Function: helps the body’s cells change carbohydrates into energy
Source: beef, nuts, oats
Deficiency: beriberi, a condition that features problems with the peripheral nerves and wasting
Excess: diarrhoea
Vitamin B2
Function: break down proteins, fats, and carbohydrates.
Source: Meat, fish, and dairy
Deficiency: ariboflavinosis
Excess: liver damage
Vitamin B3
Function: food into glucose
Source: yeast, meat, poultry, red fish
Deficiency: inflammation of the skin
Excess: nausea
Vitamin B9
Function: produce energy
Source: fortified cereal
Deficiency: deficiency anaemia occurs when a lack of vitamin B12 or folate causes the body to produce abnormally large red blood cells that cannot function properly
Excess: You can’t get too much folate. However, it’s possible to take too much folic acid, the manmade form found in supplements and fortified foods.
Vitamin B12
Function: build proteins
Source: dairy products, fish
Calcium
Function:building strong bones and teeth
Source: milk, dairy products
Deficiency: osteoporosis
Excess:kidney stones
Iron
Function: produce haemoglobin
Source: Chicken, duck, pork, turkey, eggs and fish
Deficiency: anemia
Excess: liver disease, heart problems and diabetes.
Sodium
Function: maintaining blood volume and blood pressure by attracting and holding water.
Source: Smoked, cured, salted or canned meat
Deficiency: kidney or congestive heart failure
Excess: increase your risk for high blood pressure, stroke, and heart failure
Fluoride
Function: help prevent tooth decay
Source: some tap waters rom the uk
Deficiency: very occasionally lead to osteoporosis
Excess: skeletal fluorosis
Iodine
Function: to make thyroid hormones
Source: mineral found in some foods
Deficiency: developmental delays
Excess: goiter (an enlarged thyroid gland). High iodine intakes can also cause thyroid gland inflammation and thyroid cancer