vitamins Flashcards
(26 cards)
Vitamin B9 [Folic Acids]
properties
water-soluble
heat-stable but lost during cooking.
insoluble fat
Food Sources of Folic ACID
Red Meat
Green Leafy Veg
Fortified Breakfast cereals [When vitamins are put back into the cereal as they are lost during processing]
Supplements and RDA
3-months prior to conception and 3 months during pregnancy
RDA: 400 Micrograms.
Functions of Folic Acid
Forms the brain of the fetus and closes the end of the spinal chord
Forms Red Blood Cells
Deficiencies
- Neural Tube Defect
ex. Spina Bifida [causes paralysis from the waist down] - Anemia
Vitamin B1 [Thiamine]
Properties
- Water soluble
- insoluble in fat
- destroyed by high temperatures
Food Sources
- Red Meat
- Offal
- Fortified Cereals
- Eggs
functions
- releases energy and maintains healthy nervous system
deficiencies
- tiredness
-Beri-Beri
Riboflavin
[flanagan’s porridge- mucus]
- water soluble
- fat insoluble
- heat unstable
sources -
green leafy vegetables
Meat and Offal
fortified cereals
functions
- maintains healthy mucus membraines [eyes mouths]
- releases energy from food
deficiencies
- cracked lips
- dry and sore mouth
- dry eyes
Niacin [B3]
[nice skin]
- water soluble
- insoluble in fat
- heat stable
sources
- fortified cereals
- nuts
- meats and offal
functions
- healthy skin
- releases energy
- helps with nerves
deficiencies
- pellagra
- tiredness due to lack of energy
pyriodoxine [B6]
pyrio = fiery = angry = women on PMT
- water soluble
- insoluble in fat
- heat stable
sources
- bananas
- green leafy veg
- meat - offal
functions
- release energy from food
- releases symptoms of Pre-Menstual Tension
- healthy nerve activity
deficiencies
- Tiredness
- PMT symptoms [bloating and mood swings]
- delayed nerve impulses [memory loss]
coblamin [B12] [COB = CORN = LAYERS]
properties
- water soluble
- insoluble in fat
- heat stable [lost in cooking]
sources
- eggs
- meat
- offal
- fish
Functions
- releases energy
- maintains myelin sheet which speeds up nerve impulses
- aids metabolism of folic acid