Vitamins

Question 1

Where are fat-soluble vitamins mainly found?

Answer 1

Fat -soluble vitamins are mainly found in fatty foods and animal products such as:
-Vegetable oils
-Milk and dairy foods
-Eggs
-Liver
-Oily Fish
-Butter

Question 2

How often to you need to eat foods containing fat-soluble vitamins?

Answer 2

While you body needs these vitamins every day to work properly, you don’t need to eat foods containing them every day.

Question 3

Why do you not need to eat foods containing fat-soluble vitamins every day?

Answer 3

Because your body stores them in your liver and fatty tissues for future use. The can build up and are there when you need them but too much can be harmful.

Question 4

Where does your body store fat-soluble vitamins?

Answer 4

Your liver and fatty tissue.

Question 5

There are 4 fat-soluble vitamins. Can you name them?

Answer 5

Vitamin A
Vitamin D (KADE)
Vitamin E
Vitamin K

Question 6

What are the two classifications of vitamins?

Answer 6

Fat Soluble or Water Soluble

Question 7

How often do you need to take Water-Soluble Vitamins?

Answer 7

Unlike Fat-soluble vitamins they are not stored in the body and therefore you need to have them more frequently.

Question 8

How does you body get rid of excess Water-soluble vitamins?

Answer 8

Urination

Question 9

Which 6 foods are the main sources of Water-soluble vitamins?

Answer 9

Water-soluble vitamins are found in a wide range of foods including:
- fruit
- vegetables
-potatoes
- grains
- milk
- dairy foods

Question 10

What can destroy Water-soluble vitamins?

Answer 10

Water-soluble vitamins can be destroyed when exposed to heat or air. The can also be lost in water used for cooking. This means that by cooking these foods, especially boiling them, some of the vitamins will be lost.

Question 11

What are the 7 water-soluble vitamins?

Answer 11

Vitamin B1
Vitamin B2
Vitamin B6
Vitamin B12
Vitamin C
Folate
Niacin

Question 12

What is the role of vitamin C

Answer 12

Helps protect your cells against the effects of free radicals.
Formation of Collagen.
Aids Healing of wounds.
Aids the absorption of non-heam iron from food.

Question 13

What is Collagen?

Answer 13

Collagen is the main component of connective tissue and makes up to 1-2% of muscle tissue. It is a vital component in fibrous tissues such as tendons, ligaments, skin, bones and blood vessels.
It also plays a vital part in wound healing.

Question 14

What are the valuable food sources of Vitamin C?

Answer 14

Citrus Fruits
Soft Fruits.
Green Vegetables

Question 15

Signs of deficiences in Vitamin C

Answer 15

Wounds and fractures are slow to heal due to less collagen being produced.
Can lead to swollen and spongey gums from which teeth may fall out.
Increased susceptiblilty to many kinds of infection including he common cold.

Question 16

Signs of excess Vitamin C

Answer 16

N/A

Question 17

What is the function of Vitamin A?

Answer 17

It is a nutrient important to vision, grown, cell division and immunity.
It provides antioxidants.
Metabolism of Cells.
Formation of (Visual purple) pigment in the retina.
B-C antioxidant.
Maintenance of health skin and mucus membranes such as the respiratory system and the digestive tract.

Question 18

What are the 2 forms of Vitamin A?

Answer 18

There are two forms of Vitamin A:
Retinol (animal),
B-Cerotene (plant)
1mg of Retinol = 6mg Cerotene

Question 19

What are the valuable sources of Vitamin A?

Answer 19

Dark green vegetables
Tomatoes
Red bell pepper
Cantaloupe
Beef liver
Fish Oils
Milk
Eggs
Carrots
Peas
Sweet potatoes
Mangoes
It is added to margarine by law

Question 20

What are the signs you are deficient in Vitamin A?

Answer 20

Deficiencies in Vitamin A are associated with significant morbidity and mortality from common childhood infections and is the worlds leading preventable cause of childhood blindness.

Night-blindness as the body is unable to synthesise rhodopsins.

Tear glands can block infecting the eye.

Affects the health of skin.
Weakened immune system.

Question 21

Signs of Excessive amount of Vitamin A

Answer 21

drowsiness
irritability
skin or bone disorders
enlarged liver

Question 22

Function of Vitamin D (Cholecalcierol)

Answer 22

Helps to regulate the amount of calcium in the body, i.e. it keeps bones and teeth healthy.

It causes the synthesis of a calcium binding protein in the intestinal cells that transports calcium into the plasma. The ability to synthesis this protein and the amount made is regulated by active Vitamin D.

Question 23

Valuable Sources of Vitamin D.

Answer 23

Oily Fish
Butter
Eggs
Liver
Fortified foods such as breakfast cereals and it is added to margarine by law.

Question 24

Signs of deficiencies in Vitamin D

Answer 24

Can lead to bone deformities such a rickets (makes bones soft) in children and bone pain caused by osteolatacia in adults.
Makes bones weak and soft.

Question 25

What are signs of excessive amount of Vitamin D?

Answer 25

too much calcium , hypercalcima D in soft tissues ie kidney causing them to be damagaed

Question 26

Identify three significant plant sources of Vitamin B1 (thiamine)

Answer 26

Wholewheat flour Added to white flour by law. Margarine (vegetable oils)

Question 27

What is the function of Vitamin E (tocopherol)

Answer 27

Vitamin E is an antioxidant that offers 3 roles: 1 Lipid protection Protects Lipids especially polyunsaturates fatty acids against free radicals. 2 Inflammation Prevents lipid peroaidation which can lead to inflammatory diseases. Helps prevent against some forms of cancer. Keeps nerve and blood cells healthy. Keeps the normal function of the brain and nervous systems. Supports our immune system. Helps prevent clots forming.

Question 28

Valuable food sources of Vitamin E

Answer 28

Salmon Margarine Wholegrain cereals Egg Yolk

Question 29

Signs of deficiencies in Vitamin E

Answer 29

Can cause nerve and muscle damage that result in loss of feeling in the arms and legs, loss of body movement, control, muscle weakness, and vision problems. Antioxidant reduction may increase risk of CHD and certain cancers.

Question 30

Signs of Excess of Vitamin E

Answer 30

N/A

Question 31

Function of Vitamin K

Answer 31

Helps to make various proteins that are needed for blood clotting and the building of bones. Acts as a co-enzyme in the production of important proteins found in bone which is needed for the normal binding of calcium in the bone.

Question 32

Signs of deficiencies in Vitamin K

Answer 32

Significant bleeding due to poor bone development, osteoperosis and increased risk of cardiovascular disease. Rare as can be synthesised by bacteria found in intestine. Babies and in particular premature babies and breastfed infants have low levels of this vitamin in the blood. Infants who become deficient are at risk of spontaneous bleeding which can occur in the brain resulting brain damage and death. All newborn babies are given a Vitamin K injection which is administered immediately after birth.

Question 33

Signs of excess of vitamin K

Answer 33

N/A

Question 34

What is the function of Vitamin B1

Answer 34

Involved in the oxidation of nutrients and the release of energy from the body. Essential for carbohydrate metabolism and energy production. Important for health function of brain and nervous system.

Question 35

Valuable food sources of Vitamin B1

Answer 35

Wholegrain breads Some fortified breakfast cereals liver Milk Fish Potatoes Added to white flour by law.

Question 36

Signs of deficiencies in Vitamin B1

Answer 36

Beriber1 which impairs the normal of functioning of the heart, brain and nervous system. When glucose is only partially oxidized, the breakdown stops at a substance called pyruvic acid. A build up of this in the blood causes muscular weakness, palpitations of the heart and degeneration of the nerves. Wet beriberi - fluid in tissues. Dry beriberi - weight loss and wastage of tissue.

Question 37

Signs of Excess Vitamin B2

Answer 37

N/a

Question 38

Function of Vitamin B2

Answer 38

It is important for body grown and helps in red blood cell protection,

Question 39

Valuable food sources of Vitamin B2

Answer 39

Dairy Milk Whole wheat flour Added to white flour by law Potatoes Fortified breakfast cereals Meat particularly liver Fish

Question 40

Signs of deficiencies of Vitamin B2

Answer 40

Fatigue Swollen throat Blurred vision Depression Can also effect the skin causing itching, and dermatitis around the mouth. Reproductive issues Liver degeneration

Question 41

Signs of excess of Vitamin B2

Answer 41

Can cause urine to become bright yellow.

Question 42

Function of Niacin

Answer 42

Niacin turns food into energy. It helps keep your nervous system, digestive systems and skin healthy.

Question 43

Valuable food sources of Niacin

Answer 43

Fish Beef Chicken Turkey Cheese Eggs Milk Fortified breakfast cereal Legumes, nuts, seeds and soy products provide some Niacin

Question 44

Signs of deficiencies of Niacin

Answer 44

Pellerga Depression Headaches Bowel Movements not functioning correctly Raw beef tongue Pellerga 3Ds: DIAHORREA lining of gastro intestinal tract may be inflamed DERMATITUS DEPRESSIONf

Question 45

Signs of excess in Niacin

Answer 45

N/A

Question 46

Function of Vitamin B6

Answer 46

Keep the healthy function of the brain and nervous system. Form haemoglobin Nutrients to energy Supports brain development

Question 47

Valuable food sources of Vitamin B6

Answer 47

Potatoes Meat Liver Fish Milk Pulses Nuts

Question 48

Signs of deficiencies in Vitamin B6

Answer 48

Rare though various skin lesions have been linked to this.

Question 49

Signs of Excess in Vitamin B6

Answer 49

N/A

Question 50

Function of B12

Answer 50

Keeps healthy function of the brain and nervous system. Helps form red blood cells Balances levels of hormones

Question 51

Valuable food sources of vitamin B12

Answer 51

Meat Fish Milk Eggs Liver Some fortified breakfast cereals

Question 52

Signs of deficiencies in Vitamin B12

Answer 52

Without enough red blood cells your tissue and organs done get enough oxygen and your body cant work as well. Symptoms include: Weak muscles Numbness Trouble walking Nausea Weight loss Irritability Fatigue Increased heart rate

Question 53

Signs of excess Vitamin B12

Answer 53

N/A

Question 54

Function of Folate

Answer 54

Folate helps to form DNA and RNA and is involved in protein metabolism. It helps break down homocystine which can be harmful to the body. Essential for normal cell growth. Keeps brain and nervous system healthy. Supports brain development during pregnancy and infancy especially in the development of the neural tube.

Question 55

Valuable food sources of Folate

Answer 55

Kidney Nuts Flour and cereal foods Fortified breakfast cereals

Question 56

What is meant by the Bio-availability of a vitamin and mineral?

Answer 56

The bioavailability of a vitamin and mineral is a description of how much of that vitamin and mineral can actually be absorbed and used by the body.

Question 57

What can influence Bio-availability?

Answer 57

Bio-availability may be influenced by the individual needs, their ability to absorb nutrients or the amount available to them.

Question 58

Overall what factors influence Bio-availability?

Answer 58

The form of the vitamin and mineral that is eaten. The type of food it is contained in. How easily it is absorbed The influence of other components in the food. Cooking and processing (if relevant)

Question 59

For absorption of vitamin and mineral other components of the diet can effect bio-availability. Give an example.

Answer 59

Vitamin C can enhance the absorption of non-haem iron.

Question 60

The sources of vitamin and minerals can be a factor in bio-availability. Give an example.

Answer 60

Yoghurt and other dairy foods are good providers of calcium because they contain significant amounts of calcium in a bio-available form.

Question 61

Identify three significant plant sources of vitamin B1 (thiamine

Answer 61

Whole wheat flour Added to white flour by law Margarine / vegetable oils

Question 62

Discuss the effects of a deficiency in vitamin B1

Answer 62

Deficiency of vitamin B1 causes Beriberi which effects the hear and brain as well as other parts of the body. A person can have wet beriberi, where the oedema occurs in cells or dry Beriberi which causes severe weight loss and a lack of fluid in cells.

Question 63

State three effects on health of a deficiency of Vitamin B2 (Riboflavin) on the diet.

Answer 63

The mouth becomes dry, cracked and inflammed at the corners. The tear glands can become blocked causing itchy, burning eyes with a reddened cornea. The skin on the nose, cheeks and forehead can also have oily dermatitis.

Question 64

Describe the main functions of vitamin D

Answer 64

Vitamin D is needed for the absorption of calcium. Vitamin D synthesis calcium and attached to protein, intestinal cells then calcium is transported to the plasma.

Question 65

State three sources of Vitamin D in the diet.

Answer 65

Eggs Butter Oily fish

Question 66

Outline three functions of Vitamin C

Answer 66

The production of collagen which is required for connective tissue and is need in wound healing. It is an antioxidant which helps to fight free radicals and prevents CUD and certain types of cancer. It is required to help absorption of non-haem iron.

Question 67

Discuss the effect of Vitamin A deficiency.

Answer 67

The deficiency of vitamin A can lead to night blindness due to a lack of rhodosphin. This is a pigment in the eye which helps us and allows us to see . A lack of Vitamin A can increase chances of CUD and cancer due to the lack of antioxidant properties to help fight off free radicals. It can also lead to a less efficient immune system which can leave an individual more prone to catching an infectious disease.

Question 68

State four dietary sources of Vitamin B12

Answer 68

Liver Milk Eggs Fortified Breakfast cereals

Question 69

Outline the effects on health of a deficiency of Vitamin B12

Answer 69

A deficiency of vitamin B12 can lead to poor cell division which can lead to pernicous anemia. Where the body is unable to absorb Vitamin b12 and with megaloblastic anaemia your bodys red blood cells become turgid and large

Question 70

Explain the effect of a diet deficient in folate on health

Answer 70

In the case of a pregnant woman it can birth defects related to . It can lead to brain and spinal cord defects and Spina Bifida. It can cause psychological problems such a depression and confusion. White blood cells may be affected resulting in depression of the immune system.

Question 71

Explain the functions of Vitamin K in the body.

Answer 71

It is involved in blood clotting as it creates the protein that helps clot the blood. It is involved in the bone formation. It acts as a coenzyme in the bone formation and help in calcium binding in the bone.

Question 72

How is the availability of Vitamin C affected

Answer 72

It can be hindered by the drug aspirin. Some metabolic factors can effect absorption of Vitamin C such as: If the person is diabetic If the person is pregnant If the person is a smoker Pollution It can become depleted with age The more we consume the less we absorb Losses during processing, preparation and storage as it is susceptible to damage from heat, light, oxygen and water. The amount of ascorbic acid lost during the preparation and cooking of fruit and veg depends on the methods used. The amount of Vitamin C in fruit and veg is variable therefore the amount to be absorbed is variable,.

Question 73

How is the availability of Vitamin B1 affected

Answer 73

All forms of B1 are available from food and are absorbed readily by the body however the following can interfere with absorption and availability: Alcohol (deficiency is commonly seen in alcoholics) Some preservatives prevent absorption B1 is soluble in water and decomposes at high temperatures which means less available to be absorbed, particularly in alkaline conditions eg the loss in baking is greater as an alkaline substance such as sodium bicarbonate is used as a raising agent.

Question 74

How is the availability of Vitamin B12 affected

Answer 74

Vitamin B12 needs a specific protein produced in the gut called "Intrinsic Factor" to allow it to be absorbed properly. In the absence of the intrinsic factor there is only minimal absorption of the vitamin and eventually a deficiency state will develop. Although some of the vitamin may be synthesised by bacteria in the bowel it is not absorbed from here and does not form a useful sources. Absorption rates fall as intake increases. Vitamin C has the ability to breakdown Vitamin B12 before it can be absorbed. Thus, in supplements these vitamins should be taken separately. Alcohol interferes with B12 absorption.

Question 75

How is the availability of Vitamin B2 affected

Answer 75

Absorption is better from animal sources than plant sources. It is easily absorbed by the body, however some anti-depressant drugs such as Prozac can prevent the body converting riboflavin to its useful form. Only slightly soluble in water so overall loss during cooking is very small. It is sensitive to light. Milk, one of the most important sources in the diet can loose riboflavin at a rate of 10% per hr when left in direct sunlight.

Question 76

How is the availability of Folic Acid (Folate) affected

Answer 76

Natural folic acid found in food is present in a form that the body has to convert before use. Synthetic folic acid is used to fortify food and in supplement tables does not require conversion and is therefore considered more bio-available than in the natural form. Readily lost during cooking. It leaches in water and is destroyed by heat. Vegetables should only be cooked in a little water for a short time to minimise loss, Alcohol interferes with folic absorption.

Question 77

How is the availability of Vitamin A affected

Answer 77

Retinol is more easily absorbed than beta-carotene. Vitamin A absorption is impaired by very low fat diets. Deficiency of zinc can also reduce the uptake of Vitamin A. Retinol and carotene are unaffected by most cooking methods, but small amounts may be lost during frying or prolonged cooking and so impacts on how much is available to be absorbed. During storage, retinol in fatty foods may be lost by oxidation. This may be prevented by the use of antioxidants by regeneration and by the exclusion of light.

Question 78

How is the availability of Vitamin D affected

Answer 78

Inadequate dietary intake - no consuming enough from the diet. Also following a strict vegetarian diet without seeking alternatives. Low levels in breast milk or a limited weaning diet when introducing infants to solid food. Poor absorption - absorption may be hindered due to malabsorption conditions of the intestine. Excretion could also be increased due to high alcohol consumption. Low levels of skin synthesis - not enough skin exposure outdoors due to : being housebound sick elderly having your skin covered use of some creams or sun block Natural aging process. reduced exposure during the winter months

Question 79

Name four fat soluble vitamins

Answer 79

Vitamin A Vitamin D Vitamin E Vitamin K

Question 80

Name seven water soluble vitamins

Answer 80

Vitamin B1 Vitamin B2 Vitamin B6 Vitamin B12 Vitamin C Niacin Folate