vitamins and minerals

• list the chemical names of the following vitamins: A, B, C, D, E, K

  A - retinol (animals), beta-carotene (plants)

  B - B1: thiamine , B2: riboflavin , B3: niacin , B5: pantothenic acid , B9: folic acid , B12: cobalamin

  C - ascorbic acid

  D - cholecalciferol

  E - tocopherol

  K - phylloquinone
• list food sources of vitamin A


  retinol:

  • liver, egg yolk, cheese

  beta carotene:

  • carrots, sweet potatoes
• list sources of vitamin B

  B1: -fortified breakfast cereal, peas, fish

  B2: -salmon, cheese, eggs

  B3: -red meat, brown rice, legumes

  B5: -mushrooms, eggs, milk

  B7: -beef liver, avocadoes, cooked eggs

  B9: -dark green leafy vegetables, peanuts, liver

  B12: -fish, meat, poultry
• list food sources of vitamin C

  -oranges, lemons, strawberries
• list sources of vitamin D (non-food included)

  -milk, sunlight
• list sources of vitamin E

  -peanuts, almonds, pumpkin
• list sources of vitamin K

  -banana, green leafy vegetables.
• why are pregnant mothers advised to avoid consuming food high in vitamin A?

  high levels of vitamin A can lead to birth defects, thus interrupting the development of the child.
• what is a deficiency of vitamin A?

  night blindness
• what is a deficiency of vitamin B?

  beri-beri
• what is a deficiency of vitamin C?

  scurvy
• what is a deficiency of vitamin D?

  children: rickets

  adults: osteoporosis
• list the functions of each vitamin.

  A - helps vision

  B - helps carbohydrates to provide energy

  C - protects immunity system from disease

  D - absorbs calcium

  K - helps blood clotting
• list the functions of minerals.

  -calcium: strengthens bones and teeth

  -iron: helps haemoglobin form

  -sodium: conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals.

  -magnesium: helps muscle and nerve function, blood sugar control and regulates blood pressure.
• describe the function of minerals

  building materials for our bones, influencing muscle and nerve function and regulation of the body's water content.
• describe the function of vitamins

  helping to fight infection, wound healing, making our bones stronger and regulating hormones