Vitamins

Question 1

What are micronutrients?

Answer 1

Substances that the body needs in small doses

Question 2

Vitamin sources

Answer 2

Plants and animals

Question 3

Fat- soluble vitamin sources

Answer 3

Fatty foods, eg beef liver, butter, fatty fish, cheese

Question 4

What does the body store in fat-soluble vitamins

Answer 4

It stores the vitamins that doesn’t use up in fat tissue, which is why the body doesn’t have to take in the same quantities of those vitamins every day.

Question 5

Vitamin A role

Answer 5

Needed for growth, keeping immune system healthy, good skin, eyesight.
Antioxidant

Question 6

Where can u get vitamin A from

Answer 6

Retinol, eg meat, full fat milk, fatty fish. You can also make retinol from carotene (found in carrots and other yellow/orange fruits)

Question 7

Excess vitamin A disadvantages

Answer 7

Weakens bones
Pregnant women are advised to stay away from foods that contain a lot of vitamin A.

Question 8

Too little vitamin A disadvantages

Answer 8

Weakens immune system, causes blindness at night, inflamed skin, stunts growth

Question 9

Daily dose for Vitamin A by NHS

Answer 9

Men - 0.7mg
Women - 0.6mg

Question 10

Vitamin D sources

Answer 10

Fish liver oils, fatty fish like tuna and salmon
Sunlight

Question 11

Vitamin D role

Answer 11

AIDS mineral absorption, including calcium absorption. Our body’s needs calcium for teeth and bones.

Question 12

Excess vitamin D disadvantages

Answer 12

Body may absorb too much calcium, excess calcium can cause damage to kidneys.

Question 13

Too little vitamin D disadvantages

Answer 13

Bone diseases like osteomalacia (soft bones), osteoporosis (brittle bones) and rickets

Question 14

Daily dose for vitamin D by NHS

Answer 14

0.01mg

Question 15

What are the fat-soluble vitamins

Answer 15

A D E K

Question 16

Vitamin E sources

Answer 16

Vegetable oils, nuts, seeds, green leafy vegetables

Question 17

Vitamin E role

Answer 17

Helps boost immune system, healthy skin and eyes.
Antioxidant, meaning it can protect the body from free radicals

Question 18

Excess vitamin E disadvantages

Answer 18

Nauseous, disrupt blood clotting, blurred vision

Question 19

Too little vitamin E disadvantages

Answer 19

Weak muscles, eyesight problems

Question 20

Daily dose of vitamin E from NHS

Answer 20

Men - 4mg
Women - 3mg

Question 21

Vitamin K sources

Answer 21

Leafy greens, liver, green tea, cheese

Question 22

Vitamin K role

Answer 22

Supports immune system, helps maintain healthy bones, helps blood clotting and healing wounds.

Question 23

Excess vitamin K disadvantages

Answer 23

You can’t have too much

Question 24

Too little vitamin K disadvantages

Answer 24

Although adults are very unlikely to have too little vit K, newborn babies can suffer from uncontrolled bleeding if they have too little.

Question 25

Daily dose of vitamin K from NHS

Answer 25

0.001mg /kg of body weight

Question 26

What are the water-soluble vitamins and why do we take them?

Answer 26

B C Our body doesn’t store water-soluble vitamins like it does fat - soluble vitamins, so we have to take them everyday.

Question 27

Too much of water-soluble vitamins and give vit C disadvantage

Answer 27

Unlikely to experience serious side effects. C - diarrhoea, stomach pains

Question 28

B9 sources

Answer 28

Growth, producing healthy babies B9 + B12 = red blood cells (RBC)

Question 29

B9 role and what does it form with B12

Answer 29

Growth, producing healthy babies B9 + B12 = red blood cells (RBC)

Question 30

Too little B9 symptoms

Answer 30

Fatigue, muscle weakening, megaloblastic anaemia. It’s very important women get enough folic acid, deficient folic acid at conception can lead to spina bifida in offspring.

Question 31

B2 (riboflavin) sources and role

Answer 31

Milk, breakfast rice, mushrooms, eggs Tissue repair, help release energy from carbs, fats and proteins

Question 32

Too little B2 symptoms

Answer 32

Mouth sores, sore throat, dry skin

Question 33

B12 (cobalamin) sources and role

Answer 33

Liver, cheese, yeast, fish, eggs Helps with nervous system functioning properly, to make healthy RBC

Question 34

Too little B12 symptoms

Answer 34

Fatigue, nerve damage, pernicious anaemia, vegans are B12 deficient because they don’t eat animal products.

Question 35

B1 (thiamin) sources and role

Answer 35

Pork, meat, wholemeal bread, breakfast cereals, milk Support our nervous system, helps release energy from carbs

Question 36

Too little B1 symptoms

Answer 36

Weakened muscles, fatigue, beriberi (disease affecting blood vessels, heart and nervous system)

Question 37

C (absorbed acid) sources and role

Answer 37

Citrus fruits, kiwi fruit, blackcurrant, cabbage, Brussels sprouts, new potatoes Fights infection, protects body from allergies, heal wounds maintains healthy blood vessels Antioxidant

Question 38

Too little Vitamin C symptoms

Answer 38

Scurvy (condition that causes fatigue, bleeding gums and anaemia) Can get risk of cancer

Question 39

B3 (Niacin) sources and role

Answer 39

Pork, beef, wheat, anise flour, eggs Helps release energy from foods, healthy skin, healthy nervous system

Question 40

Too little B3 symptoms

Answer 40

Pellagra - causes diarrhoea, dementia, and sores in the mouth

Question 41

Antioxidants sources, example and role

Answer 41

A C E Fruit + veg, whole grains, its, poultry, fish and meat. Protects body cells from free radicals (chemicals that damage body cells)

Question 42

What should we do when prepping fruit and veg

Answer 42

Eat them instantly as they lose vitamin C because they are exposed to air. B and C are water-soluble so will dissolve if left in air. Try cutting them small - tiny pieces exposed more of their surface areas to air and water