3.2.2.1 Vitamins

Question 1

Are vitamins a macronutrient or micronutrient?

Answer 1

Micronutrient

Question 2

What is a micronutrient?

Answer 2

A nutrient that we need in small quantities (vitamins and minerals).

Question 3

What are fat-soluble vitamins?

Answer 3

Vitamins that are found in foods containing fats. Fat soluble vitamins include vitamins A,D,E & K.

Question 4

What are water-soluble vitamins?

Answer 4

Vitamins that are found in foods containing a lot of water. Water soluble vitamins include vitamins B & C.

Question 5

What are the functions of vitamin A in the diet?

Answer 5

Helps keep our skin healthy.
Helps us see in dim light.
Helps children grow.
Helps produce mucus.
Beta carotene is an antioxidant.

Question 6

State three sources of vitamin A.

Answer 6

Eggs, oily fish, liver, full fat milk, butter, cheese, fat spreads, yellow/red/green fruit and vegetables.

Question 7

State an effect of a deficiency of vitamin A.

Answer 7

Children do not grow properly.
Skin and mucus membranes become dry and infected.
Night blindness (not being able to see in dim light).
Potential total blindness and permanent damage to the eyes.

Question 8

What are the two main types of vitamin A?

Answer 8

Retinol and betacarotene.

Question 9

State two sources of retinol.

Answer 9

Milk, cheese, butter, egg yolk, oily fish, vegetable fat spread etc.

Question 10

State two sources of betacarotene.

Answer 10

Cabbage, spinnach, kale, lettuce, peas, carrots, apricots, mango, peppers, tomatoes, sweet potatoes, pumpkins (DARK GREEN LEAFY VEG & YELLOW/ORANGE/RED FRUIT & VEG

Question 11

State an effect of an excess of vitamin A.

Answer 11

Retinol can be poisonous in large amounts.

Question 12

Why should pregnant women avoid eating too much vitamin A?

Answer 12

It can harm their developing baby. They should avoid eating liver products as these are high in vitamin A.

Question 13

What are the functions of vitamin D in the diet?

Answer 13

Developing and maintaining bones and teeth.
Healing broken bones.
Helping the body absorb calcium.
Preventing bone diseases such as rickets and osteomalacia.

Question 14

State three sources of vitamin D.

Answer 14

Sunlight, oily fish, meat products, eggs, butter, vegetable fat spreads etc.

Question 15

What are the effects of a deficiency of vitamin D?

Answer 15

Children: rickets
Adults: osteomalacia.

In both of these skeletal diseases, bones start to weaken and bend due to the weight of the body.

Question 16

What is the effect of an excess of vitamin D?

Answer 16

Excess vitamin D consumed will lead to excess calcium being consumed. This can lead to kidney damage and damage to other organs (especially in babies and children).

This is rare.

Question 17

What is the main function of vitamin E?

Answer 17

Vitamin E is an antioxidant.

Antioxidants (vitamins A, C & E) help protect the body from heart disease and some types of cancer.

Question 18

State three sources of vitamin E.

Answer 18

Soya, corn oil, olive oil, nuts, seeds, wheatgerm, vegetable fat spreads etc…

Question 19

State an effect of a deficiency of vitamin E.

Answer 19

This is rare. Too much vitamin E can cause loss of appetite.

Question 20

What is the main function of vitamin K?

Answer 20

Vitamin K helps clot blood when we are injured. This helps prevent blood loss.

Question 21

State three sources of vitamin K.

Answer 21

Green leafy vegetables, liver, cheese and green tea.

Question 22

What are the effects of a deficiency of vitamin K?

Answer 22

This is rare as vitamin K is made in the body.

Signs of deficiency include easy bruising and bleeding.

Question 23

State two sources of vitamin B1.

Answer 23

Liver, milk, cheese, bread, fortified breakfast cereals, dried fruit, eggs, potatoes, nuts etc.

Question 24

State a function of vitamin B1.

Answer 24

Works with other B group vitamins to release energy from food.
Helps the nervous system work.

Question 25

State an effect of a deficiency of vitamin B1.

Answer 25

Beri beri. | This is a deficiency disease which causes muscle wasting. This is only seen in countries with food shortages.

Question 26

State an effect of an excess of vitamin B1.

Answer 26

It is very rare for someone to consume too much vitmain B1 unless they took supplements.

Question 27

State two sources of vitamin B2.

Answer 27

Vitamin B2 is found inside every animal and vegetable cell. Good sources of vitamin B2 include chicken, eggs, milk, fish yoghurt, leafy vegetables, rice, bread, breakfast cereals and soya beans.

Question 28

State an effect of a deficiency of vitamin B2.

Answer 28

Skin problems, dry and cracked lips and poor growth in children. This is very rare - this only happens in serious food shortages.

Question 29

State an effect of an excess of vitamin B2.

Answer 29

There are no known side effects of eating too much vitamin B2.

Question 30

What is folic acid often known as?

Answer 30

Vitamin B9

Question 31

State two sources of folic acid (vitamin B9).

Answer 31

Fortified breakfast cereals, broccoli, brussel sprouts, liver, chickpeas, spinach, asparagus and peas.

Question 32

State a function of vitamin B9.

Answer 32

Helps to reduce the risk of nervous system defects in unborn babies. Works with vitamin B12 to form healthy red blood cells.

Question 33

State an effect of a deficiency of vitamin B9.

Answer 33

Spina bifida. This occurs if a mother does not consume enough vitamin B9 during pregnancy. There are approximately 700-900 pregnancies affected by a lack of vitamin B9 each year in the UK.

Question 34

State an effect of an excess of folic acid (vitamin B9).

Answer 34

There are no known side effects of eating too much vitamin B9.

Question 35

State two sources of vitamin B12.

Answer 35

Meat, eggs, milk, salmon, fortified breakfast cereals, cheese, beef and cod.

Question 36

State a function of vitamin B12.

Answer 36

Maintains nerve cells. Makes red blood cells. Releases energy from food. Processes folic acid.

Question 37

State an effect of a deficiency of vitamin B12.

Answer 37

Prenicious anaemia.

Question 38

State an effect of an excess of vitamin B12.

Answer 38

There are no known side effects of eating too much vitamin B12.

Question 39

State two sources of vitamin C.

Answer 39

Citrus fruits, blackcurrants, broccoli, potatoes, red and green peppers, strawberries, brussel sprouts and tomatoes.

Question 40

State a function of vitamin C.

Answer 40

Makes and maintains healthy connective tissue. Helps wounds heal and repairs body tissues. Helps with the absorption of iron from the intestines. It is an antioxidant.

Question 41

State an effect of a deficiency of vitamin C.

Answer 41

Scurvy (can cause swollen gums, severe joint pain and new wounds may fail to heal).

Question 42

State an effect of an excess of vitamin C.

Answer 42

Stomach pain and diarrhea.