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Vitamins Flashcards

(39 cards)

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1
Q

Which vitamins are fat-soluble?

A
  • K
  • A
  • D
  • E
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2
Q

List 2 properties of fat-soluble vitamins.

A
  • They’re heat stable (not lost during cooking)
  • They can be stored in the liver, so taking them daily is not as important
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3
Q

What are other names for vitamin A?

A
  • Plant form: carotene
  • Animal form: retinol
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4
Q

Which is the function of vitamin A?

A
  • Needed for good eyesight
  • Antioxidant
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5
Q

What are 3 things a deficiency of vitamin A causes?

A
  • Night blindness (it speeds up adjustment to low lighting)
  • Higher chance of infection
  • Stunted growth
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6
Q

List 5 sources of vitamin A.

A

Retinol:
- Liver
- Egg yolk
- Oily fish

Carotene:
- Fortified margarine
- Orange or yellow fruit and vegetables

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7
Q

What is the function of vitamin D?

A
  • It helps the absorption of various minerals, such as calcium (needed for the development of healthy bones and teeth)
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8
Q

What does a deficiency of vitamin D cause?

A
  • Rickets in children
  • Osteomalacia (softening of the bones) in adults, and even osteoporosis
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9
Q

What are 4 sources of vitamin D?

A
  • Oily fish (salmon, sardines)
  • Egg yolks
  • Fortified margarine
  • Sunlight, as it is then produced under the skin
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10
Q

What are the functions of vitamin E?

A
  • It keeps the skin and eyes healthy
  • Improves the immune system
  • Antioxidant
  • Decreases the risk of some cancers
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11
Q

What is caused by a deficiency of vitamin E?

A

(Is rare.)
- Weak muscles
- Problems with sight

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12
Q

Where is vitamin E found?

A
  • Vegetable oils
  • Leafy greens
  • Nuts
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13
Q

What does vitamin K do?

A
  • Involved in the normal clotting of blood
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14
Q

What does a deficiency of vitamin K cause?

A

(Is rare.)
- Blood doesn’t clot properly

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15
Q

Where is vitamin K found?

A
  • Leafy greens
  • Cereals
  • Vegetable oils
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16
Q

What are the water-soluble vitamins?

17
Q

In which ways can the water-soluble vitamins’ nutritional value be destroyed?

Study These Flashcards
A
  • 37°C (enzymes destroy it)
  • Oxidation
  • They dissolve in water
18
Q

What does this mean for their intake?

Study These Flashcards
A
  • They have to be taken daily
19
Q

What do all B vitamins have in common?

Study These Flashcards
A
  • They help the body break down food to gain energy
20
Q

What is vitamin B1 known as, and what does it do?

Study These Flashcards
A
  • Thiamine
  • Helps the nervous system
  • Helps with energy release
21
Q

What does a deficiency of thiamine do?

Study These Flashcards
A
  • Tiredness and weak muscles
  • Beriberi (in severe cases)
22
Q

Where can thiamine be found?

Study These Flashcards
A
  • Bread
  • Pasta
  • Rice
23
Q

What is vitamin B2 known as, and what does it do?

Study These Flashcards
A
  • Riboflavin
  • Repair of tissues
  • Helps with energy release
24
Q

What does a deficiency of riboflavin cause?

Study These Flashcards
A
  • Skin and eye problems
  • Poor growth
25
Where can riboflavin be found?
- Milk - Eggs - Leafy greens
26
What is vitamin B3 also known as, and what does it do?
- Niacin - Helps maintain a healthy nervous system - Helps the skin stay healthy - Helps with the release of energy
27
What does a deficiency of niacin cause?
- Pellagra (disease causing fatigue, depression and memory loss)
28
Where can niacin be found?
- Wheat - Meat
29
What is vitamin B9 also known as, and what does it do?
- Folate/ folic acid - Works with vitamin B12 to make red blood cells - Foetal development
30
What does a deficiency of folic acid cause?
- Spina bifida in foetuses - Anaemia - Tiredness
31
Where can folic acid be found?
- Liver - Peas - Leafy greens
32
What is vitamin B12 also known as, and what does it do?
- Cobalamin - Works with vitamin B9 to make red blood cells - Helps the nervous system
33
What does a deficiency of cobalamin cause? Who is at most risk, and why?
- Nerve damage - Vegans, as cobalamin is found in the products of animals and their flesh
34
What is vitamin C also known as, and what does it do?
- Ascorbic acid - Helps wound healing - Keeps blood vessels healthy - Antioxidant
35
What does a deficiency of ascorbic acid cause?
- Scurvy in severe cases
36
Where is ascorbic acid found?
- Citrus fruits - Tomatoes and strawberries - Green vegetables
37
List 5 ways to preserve vitamin C's nutritional value.
Avoid oxidation: - Prepare quickly - Serve quickly Use less water: - Boil in a little, hot water - Do not soak Preserve cells: - Tear up
38
Which vitamins are antioxidants?
- A - C - E
39
What do antioxidants do?
- They protect the body from free radicals - Free radicals are chemicals that damage cells in the body and cause disorders like cancer and heart disease

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