Vitamins

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35 Terms

1
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What are the elements that make up vitamins?

Carbon, hydrogen and oxygen

2
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Why are vitamins called micronutrients?

This is because they are only needed in very small quantities

3
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What are the functions of vitamins?

  1. These maintain health

  2. They have to prevent deficiency diseases such as beriberi and rickets

  3. They regulate the repair of body cells

  4. They help to combat the ageing process

  5. They help to process carbohydrates and release energy in the body.

4
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What are the two main categories of vitamins?

  1. Water soluble vitamins- A and C

  2. Fat-soluble vitamins- A, D, E, and K

5
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Describe the structure of water-soluble vitamins

  1. They cannot be stored in the body, so they are needed in a regular supply.

  2. Excess is excreted in the urine so there is no danger of toxic levels

  3. They are unstable to heat and light, and they leach into cooking liquids.

6
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Describe the structure of fat-soluble vitamins

  1. They can be stored in the body so they are not needed in a regular supply

  2. They can accumulate to toxic levels if large amounts are ingested

  3. They are fairly stable at normal cooking temperatures

7
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What are the 2 forms of Vitamin A?

  1. Retinol which is only found in animal foods and got its name because of its concern with the retina of the eye

  2. Beta carotene which is mainly found in plant sources

8
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What are the functions of vitamin A (both forms)?

  1. It regulates growth

  2. It promotes healthy skin

  3. It maintains healthy tissues

  4. It helps the eye adapt to dim light

9
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What are the sources of vitamin A?

  1. Retinol- cod liver oil, liver, dairy products, herrings, and egg yolk

  2. Beta-carotene- dark green leafy vegetables, broccoli, carrots, deep orange fruits and vegetables

10
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What are the effects of vitamin A deficiencies?

  1. Retarded growth

  2. Malformed bones

  3. Night blindness

  4. Susceptibility to infections

  5. Excess beta-carotene may lead to liver and bone damage

11
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What are the functions of Vitamin D (calciferol)?

  1. This is responsible for the absorption and laying down of calcium and phosphorus in bones and teeth

  2. It regulates the calcium balance between bones and blood.

  3. It prevents rickets

12
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What are the sources of vitamin D (calciferol)?

  1. Sunlight conversion

  2. Fish liver oils

  3. Dairy products

  4. Oily fish

  5. Margarine

13
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What are the deficiency diseases of vitamin D (calciferol)?

  1. Rickets in children and osteomalacia in adults- when the bones are soft and cannot take body weight

  2. Osteoporosis- when bones become light or less dense and prone fractures

  3. Dental caries or cavities

14
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What are the functions of Vitamin E (Tocopherol)?

  1. This protects tissues against damage

  2. They promote normal growth and development

  3. They help in the formation of normal red blood cells

15
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What are the sources of vitamin E (tocopherol)?

  1. Pure vegetable oils

  2. Wheat

  3. Wholemeal bread and cereals

  4. Egg yolk

  5. Nuts

  6. Sunflower seeds

16
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What is the effect of the vitamin E deficiency?

This deficiency is very rare but it could affect the central nervous system

17
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What are the functions of Vitamin K (Naphthoquinone)?

  1. It is needed for blood clotting

  2. It is needed to build strong bones

18
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What are the sources of vitamin K (Naphthoquinone)?

  1. Green leafy vegetables

  2. Vegetable oil

  3. Cereals

19
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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.

20
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What are the forms of vitamin B?

Vitamin B1, B2, B3, B9

21
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What is the function of vitamin B1 (Thiamin)?

  1. This is essential for the release of energy carbohydrates

  2. This is necessary for appetite and good health

  3. This is needed for the normal functioning of the nervous system

22
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What are the sources of vitamin B1 (Thiamin)?

  1. Meat

  2. Oatmeal

  3. Breakfast cereals

  4. Fortified white flour

  5. Milk

  6. Eggs

  7. Vegetables

23
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What are the deficiencies of vitamin B1 (Thiamin)?

  1. Fatigue

  2. Depression

  3. Irritability

  4. Beriberi- disease of the nervous system

24
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What are the functions of Vitamin B2 (Riboflavin)?

  1. It metabolizes carbohydrates, proteins and fats

  2. It is responsible for the growth, repair and development of body tissues

  3. It is the principal growth-promoting factor in the vitamin B complex

25
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What are the sources of vitamin B2 (Riboflavin)?

  1. Offal

  2. Milk

  3. Cheese

  4. Eggs

  5. Yeast extracts

  6. Green vegetables

26
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What are the deficiencies of vitamin B2 (Riboflavin)?

  1. Loss of appetite

  2. Swollen tongue, cracked lips, eye infection

27
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What are the functions of Vitamin B3 (Niacin)?

  1. This is needed for normal functioning of the nervous system

  2. This is needed for the metabolism of carbohydrates, proteins and fats

28
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What are the sources of vitamin B3 (Niacin)?

  1. Meat

  2. Offal

  3. Yeast extracts

  4. Yeast

  5. Bran

  6. Wheat

  7. Flour

  8. Some pulses

  9. Dried fruits

29
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What are the deficiencies of vitamin B3 (Niacin)?

  1. Fatigue, depression, irritability

  2. Beriberi- disease of the nervous system

30
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What is the function of vitamin B9 (Folic acid)?

  1. This forms red blood cells

  2. Assist in the development of the brain, spinal cord and skeleton in the fetus

  3. It reduces the risks of neural tube defects

  4. It may play a role in preventing heart attacks, strokes, and cancer

31
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What are the sources of vitamin B9 (Folic acid)?

  1. Fortified cereals

  2. Green leafy vegetables

  3. Potatoes

  4. Bread

  5. Milk

  6. Wheat

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What is the deficiencies of vitamin B9 (Folic acid)?

  1. Fatigue in mild cases

  2. Anaemia in severe cases

  3. Neural tube defects

33
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What are the functions of Vitamin C (Ascorbic acid)?

  1. It is critical to the immune system

  2. It forms connective tissues, collagen

  3. It helps to absorb iron

  4. It prevents scurvy

  5. It promotes the healing of wounds and healthy blood vessels

  6. It acts as an antioxidant

34
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What are the sources of vitamin C (Ascorbic acid)?

  1. Rosehips

  2. Blackcurrants

  3. Green peppers

  4. Kiwi

  5. Citrus fruits

  6. Strawberries

  7. Spinach

  8. Cabbage

  9. Broccoli

35
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What are the deficiencies of vitamin C (Ascorbic acid)?

  1. Weakening of the connective tissues

  2. Susceptibility of infections

  3. Incomplete iron absorption

  4. Delayed healing of wounds

  5. Prevents scurvy- pale skin with spots, bleeding, soft gums