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What are the elements that make up vitamins?
Carbon, hydrogen and oxygen
Why are vitamins called micronutrients?
This is because they are only needed in very small quantities
What are the functions of vitamins?
These maintain health
They have to prevent deficiency diseases such as beriberi and rickets
They regulate the repair of body cells
They help to combat the ageing process
They help to process carbohydrates and release energy in the body.
What are the two main categories of vitamins?
Water soluble vitamins- A and C
Fat-soluble vitamins- A, D, E, and K
Describe the structure of water-soluble vitamins
They cannot be stored in the body, so they are needed in a regular supply.
Excess is excreted in the urine so there is no danger of toxic levels
They are unstable to heat and light, and they leach into cooking liquids.
Describe the structure of fat-soluble vitamins
They can be stored in the body so they are not needed in a regular supply
They can accumulate to toxic levels if large amounts are ingested
They are fairly stable at normal cooking temperatures
What are the 2 forms of Vitamin A?
Retinol which is only found in animal foods and got its name because of its concern with the retina of the eye
Beta carotene which is mainly found in plant sources
What are the functions of vitamin A (both forms)?
It regulates growth
It promotes healthy skin
It maintains healthy tissues
It helps the eye adapt to dim light
What are the sources of vitamin A?
Retinol- cod liver oil, liver, dairy products, herrings, and egg yolk
Beta-carotene- dark green leafy vegetables, broccoli, carrots, deep orange fruits and vegetables
What are the effects of vitamin A deficiencies?
Retarded growth
Malformed bones
Night blindness
Susceptibility to infections
Excess beta-carotene may lead to liver and bone damage
What are the functions of Vitamin D (calciferol)?
This is responsible for the absorption and laying down of calcium and phosphorus in bones and teeth
It regulates the calcium balance between bones and blood.
It prevents rickets
What are the sources of vitamin D (calciferol)?
Sunlight conversion
Fish liver oils
Dairy products
Oily fish
Margarine
What are the deficiency diseases of vitamin D (calciferol)?
Rickets in children and osteomalacia in adults- when the bones are soft and cannot take body weight
Osteoporosis- when bones become light or less dense and prone fractures
Dental caries or cavities
What are the functions of Vitamin E (Tocopherol)?
This protects tissues against damage
They promote normal growth and development
They help in the formation of normal red blood cells
What are the sources of vitamin E (tocopherol)?
Pure vegetable oils
Wheat
Wholemeal bread and cereals
Egg yolk
Nuts
Sunflower seeds
What is the effect of the vitamin E deficiency?
This deficiency is very rare but it could affect the central nervous system
What are the functions of Vitamin K (Naphthoquinone)?
It is needed for blood clotting
It is needed to build strong bones
What are the sources of vitamin K (Naphthoquinone)?
Green leafy vegetables
Vegetable oil
Cereals
What are the effects of the vitamin K deficiency?
This deficiency is very rare but individuals with liver damage and newborns are at a higher risk.
What are the forms of vitamin B?
Vitamin B1, B2, B3, B9
What is the function of vitamin B1 (Thiamin)?
This is essential for the release of energy carbohydrates
This is necessary for appetite and good health
This is needed for the normal functioning of the nervous system
What are the sources of vitamin B1 (Thiamin)?
Meat
Oatmeal
Breakfast cereals
Fortified white flour
Milk
Eggs
Vegetables
What are the deficiencies of vitamin B1 (Thiamin)?
Fatigue
Depression
Irritability
Beriberi- disease of the nervous system
What are the functions of Vitamin B2 (Riboflavin)?
It metabolizes carbohydrates, proteins and fats
It is responsible for the growth, repair and development of body tissues
It is the principal growth-promoting factor in the vitamin B complex
What are the sources of vitamin B2 (Riboflavin)?
Offal
Milk
Cheese
Eggs
Yeast extracts
Green vegetables
What are the deficiencies of vitamin B2 (Riboflavin)?
Loss of appetite
Swollen tongue, cracked lips, eye infection
What are the functions of Vitamin B3 (Niacin)?
This is needed for normal functioning of the nervous system
This is needed for the metabolism of carbohydrates, proteins and fats
What are the sources of vitamin B3 (Niacin)?
Meat
Offal
Yeast extracts
Yeast
Bran
Wheat
Flour
Some pulses
Dried fruits
What are the deficiencies of vitamin B3 (Niacin)?
Fatigue, depression, irritability
Beriberi- disease of the nervous system
What is the function of vitamin B9 (Folic acid)?
This forms red blood cells
Assist in the development of the brain, spinal cord and skeleton in the fetus
It reduces the risks of neural tube defects
It may play a role in preventing heart attacks, strokes, and cancer
What are the sources of vitamin B9 (Folic acid)?
Fortified cereals
Green leafy vegetables
Potatoes
Bread
Milk
Wheat
What is the deficiencies of vitamin B9 (Folic acid)?
Fatigue in mild cases
Anaemia in severe cases
Neural tube defects
What are the functions of Vitamin C (Ascorbic acid)?
It is critical to the immune system
It forms connective tissues, collagen
It helps to absorb iron
It prevents scurvy
It promotes the healing of wounds and healthy blood vessels
It acts as an antioxidant
What are the sources of vitamin C (Ascorbic acid)?
Rosehips
Blackcurrants
Green peppers
Kiwi
Citrus fruits
Strawberries
Spinach
Cabbage
Broccoli
What are the deficiencies of vitamin C (Ascorbic acid)?
Weakening of the connective tissues
Susceptibility of infections
Incomplete iron absorption
Delayed healing of wounds
Prevents scurvy- pale skin with spots, bleeding, soft gums