Vitamins

Question 1

what are water soluble vitamins sensitive to

Answer 1

heat, light and oxygen

Question 2

examples of water soluble vitamins

Answer 2

B vitamins and vitamin C

Question 3

Examples of fat soluble vitamins

Answer 3

A, D, E, K

Question 4

How is excess water soluble vitamins lost

Answer 4

Lost in urine, sweat and faeces

Question 5

How is fat soluble vitamins lost

Answer 5

Stored in fat and liver

Question 6

What are some methods of reducing vitamin loss

Answer 6

• Store food out of light eg coloured plastic, dark cupboards
• Seal food away from oxygen eg sealed container, wrap in glad wrap, vacuum packaging
• Cook for shorter periods eg stir frying, microwave
  Steam rather than boil

Question 7

What are the best methods to cook food if we want to reduce vitamin loss due to heat?

Answer 7

Steam rather than boil.
Cook slower at a reduced temperature

Question 8

What are the best ways to store food if we want to reduce vitamin loss due to light?

Answer 8

Store in cupboards/pantry, tinted/opaque containers.

Question 9

How can we store food if we want to reduce vitamin loss due to oxygen?

Answer 9

Air tight containers, glad wrap, glad bags

Question 10

Explain why water soluble vitamins need to be consumed everyday.

Answer 10

They are lost from the body through sweat, urine and faeces.

Question 11

Describe two methods of maintaining high levels of vitamin C in vegetables.

Answer 11

Storing them in the fridge, steam instead of boiling- cook for shorter periods of time away from water. Eat vegetable raw.

Question 12

Explain the importance of vitamin D in bone health

Answer 12

Vitamin D assists with calcium absorption which helps to support bone healthy

Question 13

what does a vitamin D deficiency result in

Answer 13

Rickets in children
Osteoporosis in adults

Question 14

Even though Australians live in a country that has high levels of sunlight, explain why there are also high levels of people who are vitamin D deficient.

Answer 14

Sunscreen can reduce the absorption of Vitamin D. People may be covering up their skin with sun-smart clothing. People may not be consuming enough foods that are rich in vitamin D

Question 15

The elderly are particularly at risk of being vitamin D deficient. Explain why this is especially dangerous for them.

Answer 15

Vitamin D deficiency leads to poor bones and teeth due to inhibited calcium absorption. Older people are more susceptible to osteoporosis.
The elderly have less mobility and therefore may be more likely to have less sun exposure.

Question 16

17. In Australia it is law that margarine is fortified with vitamin D. Explain why this is the case.

Answer 16

Margarine is a product that is used by the majority of the population- therefore majority of the population consume this and it supports the population in reaching the RDI of vitamin D.

Question 17

Explain why children who do not have enough vitamin D tend to have bowed legs.

Answer 17

Vitamin D promotes the body’s absorption of Calcium. A deficiency in calcium leads to brittle bones. During the development of these bones the weight of their body can lead to bowed legs.

Question 18

Explain why people with osteoporosis are at a higher risk of fractures.

Answer 18

Osteoporosis causes bones to be brittle and less dense. This causes them to not be as strong and break easily under pressure from a fall or a hit.

Question 19

what is the function of vitamin B1

Answer 19

Convert food to energy
Cardiovascular function
Nervous system function

Question 20

Animal sources of vitamin B1

Answer 20

Fish, lean meats

Question 21

Plant sources of vitamin B1

Answer 21

Green leafy vegetables, citrus fruits- orange, fortified breads and cereals.

Question 22

function of vitamin B2

Answer 22

Works with other B vitamins to release energy from carbohydrates and promote healthy growth and tissue repair
Healthy skin, and red blood cell production.

Question 23

Animal sources of vitamin B2

Answer 23

Lean meats, eggs, milk

Question 24

Plant sources of vitamin B2

Answer 24

Nuts, green leafy vegetables

Question 25

Functions of vitamin B3

Answer 25

Works with other B vitamins to release energy from carbohydrates
Healthy nerves, skin, digestive system

Question 26

Animal sources of vitamin B3

Answer 26

Lean meats, fish, poultry- eggs, chicken, dairy products- milk, cheese

Question 27

Plant sources of vitamin B3

Answer 27

Corn, nuts, rice, quinoa, fortified cereals

Question 28

Explain why it is compulsory for vitamin B3 to be added to all flour in Australia that is used to make bread.

Answer 28

To ensure that population has a great chance of meeting the RDI for Vitamin B3 as bread making flour is consumed by a large percentage of the population
Vitamin B3 also supports the release of energy from carbohydrates and bread is a form of carbohydrate.

Question 29

what is another name for vitamin B9

Answer 29

folate

Question 30

function of folate in pregnant person

Answer 30

reduces the incident of birth defects - neural tube defects

Question 31

Function of folate in non-pregnant person

Answer 31

producing red blood cells

Question 32

Plant sources of folate

Answer 32

Green leafy vegetables, beans, citrus fruits- oranges, lemon

Question 33

Explain why folic acid is called the ‘pregnancy vitamin’.

Answer 33

Its important for pregnant women to prevent/limit birth defects.

Question 34

Advise a pregnant woman about what she should include more of in her diet to ensure she is reaching the RDI for folate.

Answer 34

Include bread, beans, legumes, citrus fruits, green leafy vegetables, lean meats to support reaching the RDI. Supplementation can also be a source.

Question 35

Folate must be added by law to breadmaking flour in Australia. Explain why.

Answer 35

Reduce the risk of neural tube defects and bread is a cheap and accessible food source to the population to ensure they consume folate.

Question 36

Even though it is well known that folate deficiency is linked with neural tube defects, babies each year are still born suffering from them. Suggest one reason why pregnant women are not reaching the RDI for folate.

Answer 36

Lack of education around consuming folate to support the healthy development of a baby.
Water soluble so it can be lost in sweat, urine and faeces vitamin B9 needs to be consumed daily.
Maybe the woman is not consuming foods rich in folate.

Question 37

Folate deficiency also affects non-pregnant people. Describe two symptoms of anaemia.

Answer 37

Fatigue, dizziness, headaches.

Question 38

What advice would you give to a person following a vegan diet to make sure they meet their RDI for vitamin B12?

Answer 38

Fortified soy milk and take supplementation.

Question 39

What symptoms would signal a vitamin B12 deficiency?

Answer 39

Anaemia- fatigue, headache, dizziness
Neurological decline- confusion, poor cognitive ability.

Question 40

Functions of vitamin B12

Answer 40

Healthy immune system
Maintains connective tissue eg. ligaments
Increases absorption of iron

Question 41

Animal food sources of vitamin B12

Answer 41

Raw lamb liver, fish eggs

Question 42

Plant food sources of vitamin B12

Answer 42

Guava, kiwi fruit, oranges, lemon, lime, capsicum, spinach, broccoli

Question 43

Vitamin C is a super sensitive vitamin. List three conditions that could destroy most of it in food.

Answer 43

Heat- high temperature when cooking such as boiling vegetables for a period of time.
Light- fruit sitting in a fruit bowl on the kitchen bench and exposed to light. Better to store in the fridge.
Oxygen- To reduce oxygen exposure store in a air tight container, zip lock bag, glad wrap.