Fat Soluble Vitamins Flashcards
4 properties of pure vitamin A (retinol)
Fat soluble
Insoluble in water
Yellow
Heat stable
Destroyed by oxygen
4 sources of pure vitamin A (retinol)
ANIMAL FOOD SOURCES
Milk, cheese, offal, egg
4 properties of vitamin A (beta-carotene)
Yellow/orange
Fat soluble
Insoluble in water
Heat stable
Unaffected by oxygen
Antioxidant
4 sources of vitamin A (beta-carotene)
YELLOW/GREEN/ORANGE FRUIT AND VEG
carrot, red pepper, sweet potato, tomato
Functions of vitamin A
Manufactures rhodopsin in retina for vision in dim light,
Antioxidant (healthy skin, kills free radicals), growth and development of children
Deficiencies of vitamin A
Night blindness
Follicular hyper keratosis
Stunted/delayed growth in children
Risk of cell damage from free radicals
Reference intake of vitamin A
Children: 400-500 ug
Teens + adults: 600-700ug
Pregnancy: 700ug
Lactation: 950ug
Difference between retinol and beta-carotene
Retinol: easily absorbed, stored in liver
Beta-carotene: not easily absorbed, converted to retinol in lining of intestine
Two forms of vitamin D
D3: animal form, made when UV light shines on skin
D2: plant form, made when UV light shines of yeast or fungi
4 properties of vitamin D
Fat soluble
Insoluble in water
Most stable vitamin
Heat stable
Unaffected by acid, alkali and oxygen
4 sources of vitamin D
Oily fish
Fish liver oils
Margarine
Butter
Fortified milk
Eggs
Functions of vitamin D
Controls calcium and phosphorus absorption
Regulates amount of calcium and phosphorus in bones and teeth
Regulates calcium levels in the blood
Deficiencies of vitamin D
Risk of tooth decay
Risk of bone disease (rickets, osteoporosis etc)
Reference intake of vitamin D
Children and adults: 10ug
Teens: 15ug
