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LC Home Ec > Vitamins > Flashcards

Vitamins Flashcards

1
Q

Micronutrients

A

Nutrients that are only required in small amounts but are essential in the diet

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2
Q

Which vitamins are recommended to take a supplement for?

A

Folic acid (B9) and vitamin D (October to March)

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3
Q

Factors which affect vitamin content

A

Freshness
Preparation
Cooking methods
(Fruit and veg prep rules and guidelines)

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4
Q

What substances reduce vitamin absorption?

A

Smoking
Alcohol
Some prescribed medications

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5
Q

Classification of vitamins

A

Fat-soluble vitamins (A,D,E,K)
Water soluble (B group, C)

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6
Q

Which type of vitamin can be stored in the body for several months

A

Fat-soluble

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7
Q

Which type of vitamin cannot be stored in the body and is excreted through in the urine?

A

Water soluble vitamins (have to be included regularly)

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8
Q

Types of vitamin A?

A

Pure vitamin A (retinol) {animal sources}
Beta-carotene (pro-vitamin A) {plant sources}

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9
Q

Properties of retinol?

A

-yellow
-fat soluble / insoluble in water
-heat stable but destroyed by prolonged high temperatures
-can destroyed by oxygen when exposed to air (oxidation)

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10
Q

Sources of retinol?

A
  • Halibut
  • cod liver oil
  • liver (stores fat soluble vitamins)
  • oily fish
  • cheese
  • eggs
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11
Q

Properties of Beta-carotene?

A

-bright yellow/orange
-fat soluble/insoluble in water
-generally heat stable
-effective antioxidant

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12
Q

Sources of beta-carotene

A

-carrots
-spinach
-tomatoes
-kale
-cabbage
-apricots
-food colouring eg margarine

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13
Q

RDA of vitamin A

A

Children (1-7) 500 micrograms
Adults 700 micrograms
Lactating women 950 micrograms
(Can cause miscarriage for pregnant women if too much is consumed)

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14
Q

Functions of vitamin A?

A

-production of rhodopsin a pigment in the retina that allows the eye to adapt to dim light
-maintains healthy lining of membranes eg. The eye, respiratory and digestive systems.
-keeps skin and hair healthy
-Helps to regulate growth.

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15
Q

Deficiencies of vitamin A

A

-Night blindness- eyes unable to adjust to dim light
-xerophthalmia- eye Infection that may lead to blindness due to damage membranes
-Reduced resistance to infection
-Rough dry skin
-Stunted growth

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16
Q

Additional Function of beta carotene( provitamin A)

A

Antioxidant which protects body against free radicals( a byproduct of metabolism) helping to prevent conditions such as coronary heart disease and some types of cancer

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17
Q

Types of vitamin D (calciferol)

A

Vitamin D3 (cholecalciferol)
Vitamin D2 (ergocalciferol )

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18
Q

Sources of vitamin D3(cholecalciferol)

A

Animal foods:
Fish liver oils
oily fish
liver
eggs
fortified milk and breakfast cereals
margarine
- Created by the action of the suns of ultraviolet light on the skin (the Sun might convert 7-dehydrocholesterol in the skin to vitamin D3)

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19
Q

Sources of vitamin D2 (ergocalciferol)

A

Produced by the action of ultraviolet light on fungi and yeasts
vitamin supplements

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20
Q

Properties of vitamin D3

A

White Crystalline solid
fat soluble/insoluble in water
Most stable vitamin
heat-stable-unaffected by cooking or heat treatment easy food-processing
unaffected by oxygen acids or alkalis

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21
Q

Functions of vitamin D3

A

Necessary for the absorption of calcium and phosphorus helping to form and maintain healthy bones and teeth
Regulates the balance of calcium between the blood and the skeleton
Prevents Rickets and osteomalacia
Helps to prevent the development of osteoporosis in older people

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22
Q

Deficiency of vitamin D3 causes

A

Rickets-a bone disease occurs in children resulting in the weak malformed forms
Osteomalacia-a bone disease occurs in adults resulting in calcium loss and weaker bones
Tooth decay
Fragile bones and increased risk of bone fractures due to the onset of osteoporosis

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23
Q

RDA vitamin D3

A

Children and adults 10 µg
Teenagers 15 µg

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24
Q

What is hypervitaminosis

A

If a diet contains too much vitamin A or D access accumulate in the liver causing harmful condition called hypervitaminosis. occurs very rarely. it is more likely to occur through the overuse of dietary supplements such as cod-liver oil (particularly the diet of babies and young children) than by over eating foods rich in vitamin A and D.

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25
Q

Symptoms of hypervitaminosis A

A

Liver damage
bone pain
vision problems

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26
Q

Symptoms of hypervitaminosis D

A

Vomiting
weight loss
kidney damage

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27
Q

Name for vitamin E

A

Tocopherol

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28
Q

Properties of vitamin E (tocopherol)

A

Yellow
fat-soluble/insoluble in water
Heat stable
stable to acids
Unstable to alkalis and ultraviolet light
effective antioxidant

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29
Q

Sources of vitamin E

A

Vegetable oils
Nuts
Seeds
Eggs
Margarine
Cereals
Wheat germ
Avocados

30
Q

Functions of vitamin E

A

Powerful antioxidant-protects other nutrients e.g. vitamin A from oxidation in the body
May help to prevent coronary heart disease, arthritis and some forms of cancer
They help to prevent eye disease in premature babies

31
Q

Effects of deficiency vitamin E

A

Rare as vitamin E is in small amounts of everything

32
Q

RDA of vitamin E

A

None specified

33
Q

Name of vitamin K

A

Naphthoquinones

34
Q

Properties of vitamin K (naphthoquinones)

A

Fat soluble/insoluble in water
Heat stable
Reduced by exposure to light

35
Q

Sources of vitamin K

A

Leafy green vegetables eg cabbage
Liver
Fish
Fish liver oils
Cereals
Synthesised by bacteria in the gut

36
Q

Functions of vitamin K

A

Essential for normal blood clotting
Helps to maintain healthy bones by keeping calcium In the bones

37
Q

Effects of deficiency of vitamin K

A

Blood may take longer than normal to clot
Very rare haemorrhaging- a possibility in newborn babies because the diet lacks Vitamin K and the gut may not have begun to manufacture vitamin K
Increased risk of bone diseases eg osteoporosis

38
Q

RDA of vitamin K

A

Non-specified as it is found in most foods and made in the body

39
Q

Name of vitamin C

A

Ascorbic acid

40
Q

Properties of vitamin C

A

Crystalline acidic powder with a sweet/sour taste
Water soluble
Very unstable- it is lost during the storage food preparation cooking and exposure to light and air
Destroyed by alkalis oxidise and dehydration
Effective antioxidant

41
Q

Sources of vitamin C

A

Fruit- Blackcurrants kiwis oranges grapefruit strawberries melon
Veg-Peppers cabbage tomatoes spinach broccoli sweet potatoes

42
Q

Functions of vitamin C

A

Necessary for the production of collagen-binds the cells of skin and bone so it is important for growth
Involved in Formation of healthy blood vessels
Helps to prevent bruising and speeds up wound healing
Powerful antioxidant protecting the body
Maintains immune system by helping white blood cells to fight infection
Needed for the efficient absorption of calcium and iron as it provides an acidic environment

43
Q

Effects of deficiency of vitamin C

A

Collagen production will be affected leading to the weakening of body tissue e.g. skin and blood vessels
Wounds are slow to heal and body bruises more easily
Increase of susceptibility to infection and illness
Anaemia due to poor iron absorption
Severe deficiency causes scurvy disease affecting the gums and teeth

44
Q

RDA of vitamin C

A

Children 45 mg
adolescents and adults 60 mg
pregnancy and lactation 80 mg

45
Q

What is scurvy

A

It is a disease caused by the lack of vitamin C in the diet. Was common in the past among sailors whose diet was deficient in fresh fruit and vegetables
Symptoms include bleeding under the skin swollen spongy gums and teeth that are loose and easily lost

46
Q

Name the vitamin B Group

A

B1thiamine
B2 riboflavin
B3 niacin
B6 pyridoxine
B12 cobalamin
B9 folic acid/folate

47
Q

Properties of thiamine

A

Water soluble
very unstable
lost at high temperatures
destroyed by alkalis Sulfur dioxide and ultraviolet light
lost in milling

48
Q

Sources of thiamine

A

Whole-grain cereals
fortified breakfast cereals
meat
yeast
eggs
Legumes
small amounts are synthesised in the intestine

49
Q

Functions of thiamine

A

Release of energy from carbohydrate and fat(metabolism)
Healthy nerve and muscle functioning
Normal growth and development

50
Q

Effects of deficiency of thiamine 

A

Rare-mile deficiency causes irritability fatigue depression and lost of appetite
affects the growth rate of children
severe deficiency causes beri-beri disorder that affects nerves and muscle function

51
Q

What is beri-beri

A

A disease caused by a deficiency of vitamin B-1 thiamine. it is common in countries such as combodia where polished rice forms the staple diet. the outer layer is removed to improve the texture and shelflife of the rice but this refining process also removes most of the thiamine 
Symptoms include loss of appetite leading to extreme weight loss. The nervous system is affected with muscular weakness and paralysis

52
Q

Properties of riboflavin

A

Water soluble
Sensitive to light
Unstable at high temperatures
Destroyed by alkalis

53
Q

Sources of riboflavin

A

Beef
Offal
Milk
Eggs
Cheese
Fortified breakfast cereals
Nuts

54
Q

Functions of riboflavin

A

Release of energy from protein fats and carbohydrates
promotes healthy mucus membranes e.g. in the mouth nose and eyes
healthy skin hair and nails

55
Q

Effects of deficiencies of riboflavin

A

Lack of energy and fatigue
Dermatitis and skin rashes
Sore cracked lips and tongue
Eye disorders
Delayed growth

56
Q

Properties of niacin

A

Water-soluble
stable to heat
stable to acids and alkalis
lost in milling 

57
Q

Properties of niacin

A

Growth
energy release from food
healthy functioning of the nervous system
healthy skin

58
Q

Effects of deficiency of niacin

A

Tiredness depression and memory loss
if severe Pellagra which causes dementia dermatitis and diarrhoea may result

59
Q

What is pellagra

A

A disease caused by a deficiency of niacin in the diet associated with poor parts of Africa and India where the diet consist mainly of maize (Contains niacin but not easily absorbed by the body)
Symptoms include dermatitis diarrhoea and dementia it can be fatal

60
Q

Properties of pyridoxine

A

Water-soluble
fairly heat-stable with some Loss in cooking liquid
destroyed by alkalis ultraviolet light and oxygen

61
Q

Sources of pyridoxine

A

Meat
fish
liver
wholegrains
green veg
milk
nuts

62
Q

Functions of pyridoxine

A

Metabolism of proteins carbohydrates and fats
Involved in the production of red blood cells
Maintains a healthy nervous system
Thought to relieve symptoms of premenstrual tension and nausea in early pregnancy


63
Q

Effects of deficiency of pyridoxine

A

Rare-may cause irritability depression and dermatitis
May cause convulsions in babies
Premenstrual syndrome
Nausea in pregnancy

64
Q

Properties of cobalamin

A

Water soluble
some Loss in cooking
destroyed by acids alkalis and ultraviolet light

65
Q

Sources of cobalamin

A

Liver
meat
eggs
milk
cheese
fish
poultry
Only found in animal foods therefore some food used in vegan diet e.g. yeast and soya drinks or fortified with vitamin B12

66
Q

Functions of cobalamin

A

Involved in the metabolism of fatty acids and folate
Required for the production of red blood cells
Maintains a healthy nervous system

67
Q

Effects of deficiency of cobalamin

A

Weakness tiredness and shortness of breath
memory loss and muscle weakness
non-absorption of vitamin B12 can cause pernicious anaemia which results in a decrease of the red blood cell count

68
Q

RDA of cobalamin

A

Children 1 µg
teenagers and adults 1. 4 µg
pregnancy 1. 6 µg
lactating women 1.9 µg

69
Q

Sources of Folic acid

A

Water-soluble
some Loss in cooking
destroyed by alkalis exposure to air and ultraviolet light
stable to acids

70
Q

Sources of folic acid

A

Wheat germ and bran
Whole-grains
fortified breakfast cereals
vegetables such as broccoli and spinach
eggs
dietary supplements-Advised for all women of childbearing age

71
Q

Effects of deficiency of folic acid

A

Increased risk of neural tube defects e.g. spina bifida
anaemia and fatigue in young women and pregnant women
increased risk of infection such as colds

72
Q

RDA of folic acid

A

Children 200 µg
teenagers and male adults 300 µg
pregnancy 500 µg
women and lactating women 400 µg

LC Home Ec (3 decks)

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