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Vitamins & Minerals

QuestionAnswer
What are vitamins made of? Carbon, hydrogen, and oxygen.
Why are vitamins called micronutrients? Because they are needed in very small amounts.
What are the two main categories of vitamins? Water-soluble and fat-soluble.
Name the water-soluble vitamins. Vitamins B and C.
Name the fat-soluble vitamins. Vitamins A, D, E, and K.
What are some characteristics of water-soluble vitamins? Cannot be stored in the body Excess excreted in urine Unstable to heat and light Leach into cooking liquids
What are some characteristics of fat-soluble vitamins? Can be stored in the body May reach toxic levels if consumed in excess Stable at normal cooking temperatures.
What are the two forms of Vitamin A? Retinol (animal sources) and Beta-carotene (plant sources).
Functions of Vitamin A? Regulates growth, promotes healthy skin, maintains tissues, helps eyes adjust to dim light.
Sources of Retinol? Cod liver oil, liver, dairy, herrings, egg yolk.
Sources of Beta-carotene? Dark green leafy vegetables, carrots, broccoli, deep orange fruits and vegetables.
Deficiency of Vitamin A causes? Night blindness, retarded growth, malformed bones, increased infection risk.
Functions of Vitamin D?. Helps absorb calcium and phosphorous, prevents rickets, regulates calcium balance
Sources of Vitamin D? Sunlight, fish liver oils, dairy, margarine, oily fish.
Deficiency of Vitamin D causes? Rickets, osteomalacia, osteoporosis, dental caries.
Functions of Vitamin E? Protects tissues, supports growth, helps red blood cell formation.
Sources of Vitamin E? Vegetable oils, wheat, cereals, wholemeal bread, egg yolk, nuts, sunflower seeds.
Deficiency of Vitamin E? Rare, but may affect the central nervous system.
Functions of Vitamin K? Helps with blood clotting and builds strong bones.
Sources of Vitamin K? Green leafy vegetables, vegetable oils, cereals.
Deficiency of Vitamin K? Rare; more common in newborns and those with liver damage.
What is the scientific name for Vitamin B1? Thiamin
Functions of Vitamin B1? Releases energy from carbs, aids appetite, supports the nervous system.
Sources of Vitamin B1? Meat, oatmeal, cereals, wheat, milk, eggs, vegetables.
Deficiency of Vitamin B1 causes? Fatigue, depression, irritability, beri-beri.
What is the scientific name for Vitamin B2? Riboflavin
Functions of Vitamin B2? Metabolism of nutrients, tissue growth and repair.
Sources of Vitamin B2? Offal, milk, cheese, eggs, yeast extracts, green vegetables.
Deficiency of Vitamin B2 causes? Loss of appetite, swollen tongue, cracked lips, eye infections.
What is the scientific name for B3? Niacin
Functions of Vitamin B3? Metabolism of nutrients, supports the nervous system.
Sources of Vitamin B3? Meat, offal, yeast, bran, wheat, flour, pulses, dried fruit.
Deficiency of Vitamin B3 causes? Fatigue, depression, irritability, beri-beri.
What is the scientific name for B9? Folic acid
Functions of Folic Acid (B9)? Forms red blood cells, supports fetal development, prevents heart issues.
Sources of Folic Acid (B9)? Fortified cereals, green leafy vegetables, potatoes, bread, milk, wheat.
Deficiency of Folic Acid (B9) causes? Fatigue, anemia, neural tube defects (spina bifida).
What is the scientific name for Vitamin C? Ascorbic acid
Functions of Vitamin C? Supports immunity, forms collagen, helps iron absorption, prevents scurvy.
Sources of Vitamin C? Citrus fruits, kiwi, blackcurrants, green peppers, strawberries, cabbage, spinach.
Deficiency of Vitamin C causes? Weak tissues, infections, poor iron absorption, scurvy.
What helps improve micronutrient intake? Eating more fruits, vegetables, red meat, and whole grains.
How are minerals different from vitamins? Minerals are inorganic and come from soil and rocks.
What are the two groups of minerals? Major minerals and trace elements.
Name 3 trace elements. Iron, zinc, iodine.
Name 4 major minerals. Sodium, potassium, calcium, phosphorus.
Functions of Iron? Produces hemoglobin to carry oxygen in blood.
Sources of Iron? Red meat, kidney, liver, eggs, bread, green vegetables.
Deficiency of Iron causes?. Anaemia
Functions of Calcium? Builds bones and teeth, helps blood clotting, regulates heartbeat.
Sources of Calcium? Dairy, fortified bread, oily fish, green vegetables, nuts, seeds, citrus fruits.
Deficiency of Calcium causes? Rickets, osteoporosis, stunted growth.
Functions of Phosphorus? Works with calcium for bones/teeth, muscle contraction.
Sources of Phosphorus? Dairy, meat, fish, nuts, calcium-rich foods.
Deficiency of Phosphorus causes? Tiredness, depression.
Functions of Sodium? Maintains fluid balance and body temperature.
Sources of Sodium? Cheese, bacon, smoked meats, salt, processed foods.
Deficiency of Sodium causes? Very rare.
Functions of Potassium? Muscle contraction, fluid balance, body growth.
Sources of Potassium? Bananas, celery, turnips.
Deficiency of Potassium causes? Dry skin, acne, muscle spasms.
Functions of Zinc? Aids immune system, supports taste and smell.
Sources of Zinc? Meat, oats, eggs, nuts.
Deficiency of Zinc causes? Dry skin, acne, muscle spasms.
Functions of Iodine? Supports thyroid gland and metabolism.
Sources of Iodine? Seafood, milk, yogurt, eggs.
Deficiency of Iodine causes? Reduced thyroid hormone production, especially in children.
What is food fortification? Adding micronutrients to staple foods to improve public health.
What foods are fortified in the UK? White flour with calcium, iron, B1, B3; margarine with A and D.
Why is folic acid added to some foods? To reduce neural tube defects and other deficiencies.
Created by: Attasha
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