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Leaving Cert Home Ec - > Vitamins > Flashcards

Vitamins Flashcards

(62 cards)

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1
Q

Fat soluble vitamins

A

A
D
E
K

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2
Q

Two types of vitamin A

A

Retinol (pure vitamin A)

Beta-carotene (pro vitamin A)

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3
Q

Properties of Retinol Vitamin A

A 
Yellow, fat soluble
Insoluble in water
Soluble in organic substance eg acetone 
Heat stable effected by prolong high temperature
Destroyed by oxygen
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4
Q

Properties of beta-carotene vitamin A

A 
Yellow/orange, fat soluble
Insoluble in water
Soluble in solvents eg alcohol
Heat stable
Effected by prolonged high temperatures 
Unaffacted by oxygen 
Powerful antioxidant can counteract effects of free radicals
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5
Q

What are free radical

A

Chemicals that cause damage to the body

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6
Q

Sources of retinol vitamin A

A

Eggs
Cheese
Oily fish

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7
Q

Sources of beta-carotene vitamin A

A

Carrots
Tomatoes
Red peppers
Sweet potatoes

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8
Q

Functions of Vitamin A

A

Adapt eye to dim light using pigment Rhodopsin
Healthy skin and eyes
Growth and development in children
Beta-carotene is a powerful antioxidant

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9
Q

Deficiency effects of vitamin A

A

Night blindness
Follicular hyperkeratosis (rough, dry skin)
Stunted growth in kids
Risk of damage to cells by free radicals increasing risk of disease eg cancer

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10
Q

Rda of vitamin A

A

600-700 ug

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11
Q

Types of vitamin D

A 
D3 cholecalciferol (made when UV light shines on skin)
D2 ergocalciferol (made when UV light shines on fungi and yeast)
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12
Q

Properties of vitamin D

A 
Most stable of all vitamins
Fat soluble
Insoluble in water
Heat stable - unaffected by preservation and cooking
Unaffected by acids, alkalis and oxygen
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13
Q

Sources of vitamin D

A

Sunlight
Oily fish
Fortified milk
Eggs

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14
Q

Functions of vitamin D

A

Helps absorb calcium and phosphorus in the blood
Regulated amount of calcium and phosphorus in bones and teeth giving strength
Regulates calcium levels in blood. When it’s too low, it stimulates production of calcium bonding proteins

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15
Q

Deficiency effects of vitamin D

A

None disease and tooth decay

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16
Q

Types of bone disease

A

Rickets
Osteomalacia
Osteoporosis

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17
Q

Rda of vitamin D

A

10-15 ug

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18
Q

What is hypervitaminosis

A

Occurs due to excessive intake of vitamin A and D as they accumulate in the liver and reach toxic levels
Eg. Over using dietary supplements

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19
Q

Symptoms of hypervitaminosis A

A

Miscarriage
Birth defects
Bone pain

(Only retinol)

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20
Q

Symptoms of hupeevitaminosis D

A

Vomiting
Weight loss
Kidney damage
Death

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21
Q

Vitamin E name

A

Tocopherol

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22
Q

Properties of vitamin E

A 
Fat soluble
Insoluble in water
Unstable to alkalis and light
Antioxidant
Heat stable
Stable to acids
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23
Q

Sources of vitamin E

A

Nuts and seeds
Avocados
Eggs

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24
Q

Functions of vitamin E

A

Powerful antioxidant
Protects red and white blood cells from damage
Protects babies’ eyes

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25
Effects of deficiency of vitamin E
Risk of damage by free radicals Anemia due to lack of red blood cells Reduced immunity due to lack of white blood cells Eye disorders in babies
26
Types of vitamin K
K1 made by plants K2 made by intestinal bacteria K3 a synthetic form
27
Properties of vitamin K
Fat soluble Insoluble in water Heat stable
28
Sources of k
Green leafy veg Cereal Oily fish Made by bacteria in small intestine
29
Function of vitamin K
Aids blood clotting | Regulates levels of calcium in bones
30
Effects of deficiency of vitamin K
Slow blood clotting (common in babies with low intake) | Increased risk of bone disease
31
Properties of vitamin c
``` Most unstable Insoluble in fat Water soluble Antioxidant Acidic Destroyed by heat, alkalis, light ```
32
Sources of vitamin c
``` Peppers Bkackcurrents Oranges Lemons Kiwis ```
33
Function of vitamin C
``` Healthy gums Forms collagen which is need to hold cells together forming tissue Promotes quick wound healing Assists with absorption of iron Maintains immune system Powerful antioxidant ```
34
How does vitamin c help absorb iron
Chemically changes ferric iron (non-haem) into ferrous iron (haem)
35
Effects of deficiency of vitamin c
Scurvy - inflamed or receding gum, tooth loss Weak body tissue that easily bleeds and bruises Wounds take longer to heal, increasing risk of infection Anemia Increased chance of cold flu etc Risk of damage by free radicals
36
Rda of vitamin +c
60mg
37
Types of vitamin B
``` B1 thiamine B2 riboflavin B3 niacin B6 pyridoxine B12 cobalamin Folate/ folic acid ```
38
Properties of vitamin B12
Water soluble Insoluble in fat Destroyed by strong acids, alkalis and light Heat stable, some lost in cooking
39
Sources of vitamin B12
Offal, meat, eggs
40
Functions of Vigamin B12
Metabolism of fatty acids and folic acids Maintains healthy myelin sheath Aids formation or red blood cells
41
Effects of define of B12
Tiredness and irritability Risk of NTDs in baby Delayed nerve impulses Anemia
42
RDA B12
1.4 ug
43
Forms of folic acid and folate
Folate is natural and found in food | Folic acid is synthetic and used in supplements
44
Properties of folate
``` Water soluble Insoluble in fat Heat stable, some lost in cooking Destroyed by alkalis, oxygen and light Unaffected by acids ```
45
Source of folate
Whole wall bread Fortified breakfast cereals Offal
46
Functions of folic acid
Form brain and spinal chord of foetus Forms red blood cells with B12 Maintains white blood cells
47
Effects of deficiency of B12
NTDs eg spinal bífida Anemia Risk of infection and illness
48
Rda of folic acid Adult Pregnancy
300 ug | 500 ug
49
Vitamin B1 name
Thiamine
50
Properties of B1
Water soluble Insoluble in fat Destroyed by high temp
51
Sources of B1
Fortified breakfast cera, Meat Egg
52
Functions B1 and deficiency diseases
Metabolism - tiredness Maintenance of nerve - beri beri (muscular disease) Growth of children - stunted growth
53
B2 name
Riboflavin
54
Properties of b2
Water soluble Fat insoluble Unstable at high temp
55
Sources of B2
Fortified breakfast cereals Meat Eggs
56
Functions and deficiency of B2
Metabolism - tiredness Healthy mucous membranes - cracked lips, dry eyes Growth of children - stunted growth
57
B3 properties
Water soluble Insoluble in fat Heat stable
58
Sources of B3
Fortified breakfast cereal Meat Offal
59
Functions and deficiency of B3
Metabolism - tired Maintains healthy skin - Pelleagra (dry cracked skin) Supports nerve activity - delayed nerve impulses
60
B6 properke
Water soluble Insoluble in fat Heat stable
61
Source of B6
Meat Fish Offal
62
Functions and deficiency of B6
Metabolism- tiredness Relieves symptoms of Pre Menstrual Tensions (PMT) and nausea in early pregnancy - mode swings and depression in pregnancy Supports healthy nerve activity - delayed nerve impulses Prevents pyridoxine dependent epilepsy in babies x seizure in baby

Leaving Cert Home Ec - (41 decks)

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