vitamins Flashcards
(29 cards)
what are vitamins?
- they are a micronutrients
- they are organic compounds and are used in processes to keep us alive and well
what i a micronutrients?
nutrients you only need small amount’s of
what are fat soluble vitamins found?
in fatty food
what are the 4 fat soluble vitamin?
A
D
E
K
why do we need vitamin A?
good eyesight
growth
heathy immune system
healthy skin
what is a source of vitamin A?
liver
butter
oily fish
yellow or orange fruit and veg
why happens if you have excess vitamin A?
weaken bones
who should avoid eating for high levels of vitamin A?
pregnant women
what happens if you have too little vitamin A?
night blindness
weaken immune system
stunt growth
how much vitamin A is recommended?
0.7 mg for men
0.6 mg for women
why do you need vitamin D?
helps absorbs minerals eg. calcium
what is a source of vitamin D?
oily fish
egg yolk
from the sun
what happenes if you consume excess vitamin D
too much calcium is absorbed leading to kidney damage
what happens if you have too little vitamin D?
osteoporosis- bone disease
what is the recommended intake of vitamin D?
0.01 mg
and sun exposure
why do you need vitamin E?
keep skin and eyes healthy
improve immune system
what is a source of vitamin E?
leafy greens
broccoli
veg oil
nuts
what happenes if vitamin E is in excess?
interfere with blood clotting
nausea
blurred vision
what happens if there is too little vitamin D?
weak muscles
its rare to have low vitamin D levels
what is the recommended intake of vitamin intake of vitamin E?
4 mg for men
3 mg for women
why do you need vitamin K?
clot blood
heal woonds
maintain immune system
source of vitamin K?
leafy greens
cereal
veg pil
meat
dair
can you have excessive vitamin K?
no
what happened is you have too little vitamin K?
rare
only rly possible on babies
cause uncontrollable bleeding
