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Vitamins Flashcards

(61 cards)

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1
Q

What are vitamins

A

organic compounds found naturally in foods
micronutrients (required in small quantities but essential to the diet)

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2
Q

Factors affecting vitamin content in foods

A

freshness
cooking method
preparation

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3
Q

what may reduce vitamin absorption (habits)

A

smoking
alcohol
and some prescribed medication.

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4
Q

Fat soluble

A

A
D
É
K

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5
Q

Water soluble

A

B
C

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6
Q

Vitamin A names

A

retinol
beta carotene

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7
Q

Vitamin D names

A

D2: Ergocalcoferol
D3: Cholecalciferol

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8
Q

Vitamin E name

A

tocopherol

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9
Q

Vitamin K name

A

naphthoquinones

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10
Q

Vitamin B names

A

B1: thiamine
B2: riboflavin
B3: niacin
B6: pyridoxine
B12: cobalamin
Folate/Folic acid

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11
Q

Fat soluble vitamins (storage in body)

A

may be stored in body for several months

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12
Q

Water soluble vitamins (storage in body)

A

cannot be stored in body
excess is excreted in urine
must be included regularly in the diet

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13
Q

Vitamin A: Retinol
PROPERTIES

A

yellow, fat soluble alcohol
insoluble in water
heat stable but destroyed by prolonged high temperatures
can be destroyed by oxygen when exposed to air

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14
Q

Vitamin A: Retinol
SOURCES

A

eggs
cheese
cod liver oil
oily fish: salmon

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15
Q

Vitamin A: Retinol
FUNCTIONS

A

Needed for production of RHODOPSIN (pigment in retina needed for eye to be able to adjust to dim light)
Maintains healthy lining membranes (eye, digestive system, respiratory)
Keeps hair and skin healthy
Regulates growth

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16
Q

Vitamin A: Retinol
EFFECTS OF DEFICIENCY

A

Night blindness
Xerophthalmia (eye infection:blind)
Reduced resistance to disease
Rough fry skin (follicular keratosis)
Delayed growth

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17
Q

Vitamin A: Retinol
RDA

A

Children: 500ūg
Adults: 700ūg
Lactating women: 950ūg

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18
Q

Vitamin A: Beta Carotene
PROERTIES

A

bright yellow/orange oil
fat soluble
insoluble in water
Generally heat stable
Effective ANTIOXIDANT

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19
Q

Vitamin A: Beta Carotene
SOURCES

A

carrots
tomatoes
spinach
kale

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20
Q

Vitamin A: Beta Carotene
FUNCTIONS

A

Antioxidant: protects body against free radicals ( a by product of metabolism), helping to prevent conditions such as CHD and types of cancer

also functions of retinol

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21
Q

vitamins with antioxidant properties

A

A
C
É

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22
Q

Vitamin D: D3 Cholecalciferol
where is it found

A

found in animal foods
created by the action of suns ultraviolet light on the skin

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23
Q

Vitamin D: D2 Ergocalciferol

A

produced by the action of ultraviolet light on fungi and yeasts
Used in vitamin supplements

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24
Q

Vitamin D3: Cholecalciferol
PROPERTIES

A

white crystalline solid
fat soluble
insoluble in water
most stable vitamin
heat stable- unaffected by cooking or heat treatments used in food processing
Unaffected by oxygen, acids or alkalis

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25
Vitamin D3: Cholecalciferol SOURCES
Oily fish: salmon eggs fortified milk and breakfast cereals sunlight
26
Vitamin D3: Cholecalciferol FUNCTIONS
absorption of calcium and phosphorus (bones and teeth) Regulates balance of calcium between skeleton and blood Prevents tickets and osteomalacia Prevents development of osteoporosis in older people
27
Vitamin D3: Cholecalciferol EFFECTS OF DEFICIENCY
Rickets (weak malformed bones) Osteomalacia (calcium loss, weak bones) Tooth decay Fragile bones and increased risk of bone fractures due to onset of osteoporosis
28
Vitamin D3: Cholecalciferol EFFECTS OF DEFICIENCY
rickets osteomalacia tooth decay fragile bones
29
hypervitaminosis
If a diet contains too much A or D the excess accumulated in the liver and causes hypervitaminosis It occurs very rarely it is more likely to occur through the overuse of dietary supplements such as cod liver oil (particularly in diets of young babies and children) than by overeating foods rich in A and D
30
symptoms of hypervitaminosis (A)
liver damage bone pain vision problems
31
symptoms of hypervitaminosis (D)
vomiting kidney damage weight loss
32
Vitamin E PROPERTIES
yellow fat soluble alcohol insoluble in water heat stable stable to acids unstable to alkalis and ultraviolet light effective ANTIOXIDANT
33
Vitamin E SOURCES
vegetable oils nuts seeds eggs
34
Vitamin E FUNCTIONS
powerful antioxidant- protects other nutrients eg: vitamin A from oxidation in the body May help to prevent CHD, arthritis and some forms of cancer Helps to prevent eye disease in premature babies
35
Vitamin E EFFECTS OF DEFICIENCY
rare since it’s in a wide variety of foods
36
Vitamin K PROPERTIES
fat soluble insoluble in water heat stable reduced by exposure to light
37
Vitamin K SOURCES
leafy green vegetables eg spinach and cabbage liver fish cereals
38
Vitamin K FUNCTIONS
essential for normal blood clotting helps to maintain healthy bones by keeping calcium in bones
39
Vitamin K EFFECTS OF DEFICIENCY
Blood may take longer than normal to clot Very rare: haemorrhaging - possibility in newborn babies because their diet lacks K and the guy may not have begun to manufacture it (injection is offered after birth) increased risk of bone diseases eg osteoporosis
40
Vitamin C: Ascorbic acid PROPERTIES
crystalline acidic powder with a sweet or sour taste Water soluble Very UNSTABLE - is lost during storage, prep and cooking and exposure to light Destroyed by alkalis, oxidase and dehydration EFFECTIVE ANTIOXIDANT
41
Vitamin C: Ascorbic acid SOURCES
blackcurrant kiwi orange tomato spinach
42
Vitamin C: Ascorbic acid FUNCTIONS
needed for production of collagen, which binds the cells of skin to the bone (growth) form healthy blood vessels prevents bruising and speeds up wound healing ANTIOXIDANT maintains immune system by helping white blood cells to fight infection Needed for efficient absorption of IRON. AND CALCIUM
43
Vitamin C: Ascorbic acid EFFECTS OF DEFICIENCY
collagen production will be affected leading to the weakening of body tissue eg: skin and blood vessels Wounds slow to heal and bruise easy Increased susceptibility to infection and illness anaemia scurvy
44
Vitamin C: Ascorbic acid RDA
children: 45MG Teens and Adults: 60MG Pregnancy: 80MG
45
Scurvy
lack of vitamin C in diet symptoms: bleeding under skin, swollen sponges gums and loose teeth
46
Vitamin B: B1 Thiamine properties
Water soluble UNSTABLE, lost at high temps destroyed by alkalis, sulphur dioxide and ultraviolet light lost in milling
47
Vitamin B: B1 Thiamine SOURCES
48
Vitamin B: B1 Thiamine FUNCTION
release of energy from carbohydrate and fat healthy nerve and muscle functioning normal growth and development
49
Vitamin B: B6: Pyridoxine Functions
Metabolism of proteins, carbs and fats production of RBC maintains healthy nervous system
50
Vitamin B: B12 Cobalamin PROPERTIES
water soluble some loss in cooking destroyed by acids alkalis and ultraviolet light
51
Vitamin B: B12 Cobalamin SOURCES
liver meat eggs cheese milk fish
52
Vitamin B: B12 Cobalamin FUNCTIONS
involved in metabolism of fatty acids and folate required for RBC Maintains healthy nervous system
53
Vitamin B: B12 Cobalamin EFFECTS OF DEFICIENCY
weakness, tiredness and shortness of breath memory loss and muscle weakness Non-absorption of B12 can cause PERNICIOUS ANAEMIA which results in less RBC
54
Vitamin B: B12 Cobalamin RDA
Children: 1Ūg Teens and Adults: 1.4 Ūg Pregnancy: 1.6Ūg Lactating: 1.9Ūg
55
Vitamin B: Folate/Folic acid PROPERTIES
water soluble some loss in cooking destroyed by alkalis, exposure to air and ultraviolet light stable to acids
56
Vitamin B: Folate/Folic acid SOURCES
wheat germ and bran Veg: broccoli and spinach eggs supplements
57
Vitamin B: Folate/Folic acid FUNCTIONS
needed for development of brain and spinal cord in foetus formation of RBC helps to maintain the immune system
58
Vitamin B: Folate/Folic acid EFFECTS OF DEFICIENCY
increased risk of neural tube defects eg:spina bífida anaemia and fatigue in children and pregnant IncrsSed risk of infection
59
Vitamin B: Folate/Folic acid RDA
children: 200ūg Teens and Adults 300ūg Pregnancy: 500 ūg Lactating 400ūg
60
BERI BERI
lack of thiamine B1 symptoms: weight loss, nervous system effected with muscular weakness and paralysis
61
PELLAGRA
caused by no niacin in diet symptoms: dermatitis, diarrhoea, dementia can be fatal

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