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Flashcards in Vitamins Deck (14)
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1

Name the 10 vitamins (that you need to know for your exam) and their scientific names if possible. Which ones are fat-soluble and which ones are water-soluble?

A - Retinol, Fat
B1 - Thiamin, Water
B2 - Riboflavin, Water
B3 - Niacin, Water
Folic Acid - B9, Folate (we use the scientific name for this one), Water
B12 - Cobalamin, Water
C - Ascorbic acid, Water
D - Calciferol, Fat
E - Tocopherols, Fat
K - Quinone, Fat

2

Where are vitamins stored in the body?

Fat-soluble vitamins are stored in the liver and can be stored for months/years.
Water-soluble vitamins cannot be stored by the body so must be eaten regularly.

3

Name the ways in which water-soluble vitamins can be destroyed

Contact with heat, air, sunlight and they can be affected by enzymes

4

Give three ways in which we can protect against the destruction of vitamins

-Eating foods fresh/raw + just ripe
-Buying food in good condition - no bruises/damaged skins
-Keeping foods unpeeled (extra layer of defense + extra fibre)
-Storing them in airtight containers
-Storing them out of direct sunlight
-Refrigerating/freezing
-Minimising preparation - ripping + chopping damages cell walls + releases enzymes
-Steaming
-Stir-frying
-Microwaving
-Blanching vegetables
-Not soaking in water
-Re-using the cooking water - make gravy, soup, sauces etc.

5

What is the function of Vitamin A in the body?

Healthy skin, growth and development of the body, helping vision in dim light, protecting the body

6

Give three sources of Vitamin A

Oily fish, eggs, liver, full-fat milk, butter, cheese, fortified fat spreads, yellow red + green veg, yellow fruit

7

What happens if there is a deficiency of Vitamin A? Excess?

Deficiency - very rare, night blindness. Can lead to complete blindness
Excess - can be poisonous and harmful to babies in the womb

8

Does Vitamin A compliment another nutrient?

No

9

What is the function of Vitamin D in the body?

Developing and maintaining healthy bones and teeth, healing broken bones, preventing bone diseases, helping to absorb calcium

10

Give three sources of Vitamin D

Sunlight, milk, butter, eggs, oily fish, fortified breakfast cereal, fortified fats

11

What happens if there is a deficiency of vitamin D? Excess?

Deficiency - Rickets in babies and toddlers, soft bones which bend and bow
Excess - Stored in body and is unlikely to cause harm

12

Does Vitamin D compliment another nutrient?

Yes - Calcium (preventing osteoporosis)

13

What is the function of Vitamin E in the body?

Protecting the body - it’s an antioxidant - and forming red blood cells

14

Give three sources of Vitamin E

Sunflower oil, egg yolk, nuts, cereal + cereal products, soya, seeds, olive oil