Vitamins

Question 1

Vitamin A known as and solubility

Answer 1

Known as - retinol/ beta carotene
Fat soluble

Question 2

Vitamin D known as and solubility

Answer 2

Known as - cholecalciferol
Fat soluble

Question 3

Vitamin K known as and solubility

Answer 3

Known as - Phylloquinone
Fat soluble

Question 4

Vitamin E known as and solubility

Answer 4

Known as - tocopherol
Fat soluble

Question 5

Vitamin B1 known as and solubility

Answer 5

Known as - thiamin
Water soluble

Question 6

Vitamin B2 known as and solubility

Answer 6

Known as - riboflavin
Water soluble

Question 7

Vitamin B3 known as and solubility

Answer 7

Known as - niacin
Water soluble

Question 8

Vitamin B12 known as and solubility

Answer 8

Cobalamin
Water soluble

Question 9

Vitamin B9 known as and solubility

Answer 9

Folic acid
Water soluble

Question 10

Vitamin C known as and solubility

Answer 10

Absorbing acid
Water soluble

Question 11

Water soluble vitamins in preparation

Answer 11

Easily damaged by heat
Dissolve in water
C is damaged when exposed to air

Question 12

Storing vitamins

Answer 12

Away from heat and light
Airtight containers
Freeze
Fresh ingredients

Question 13

Preparing vitamins

Answer 13

Scrub instead of peeling (skins are often rich in nutrients)
Avoid peeling early to prevent air damage
Don’t leave veg sitting in water

Question 14

Cooking vegetables

Answer 14

Limit water boiling
Microwave, steam or grill veg
Use any cooking water to make gravy, soup, stew

Question 15

Antioxidants uses

Answer 15

Neutralise free radicals which are unstable molecules that can damage body cells
Blueberries
Spinach
Strawberries
Artichokes
Broccoli

Question 16

Vitamin A uses

Answer 16

Use - antioxidant, healthy skin, growth

Question 17

Vitamin A sources

Answer 17

Found in - (retinol) cheese, butter, eggs, liver, oily fish
(Beta carotene) cabbage, spinach, kale, pees, carrots (yellow/orange/red veg)

Question 18

Vitamin A excess

Answer 18

Excess - poisonous to body, dry eyes, damages baby’s, weak immune system

Question 19

Vitamin A deficiency

Answer 19

Deficiency - lack of growth, dry skin, night blindness, weak immune system

Question 20

Vitamin A DRV

Answer 20

DRV - 700mcg for men, 600mcg for women and teens

Question 21

Vitamin D uses

Answer 21

Use - helps calcium deposit in bones

Question 22

Vitamin D sources

Answer 22

Found in - sun, oily fish, meat, egg, butter, dairy

Question 23

Vitamin D deficiency

Answer 23

Deficiency - bones in legs bend, rickets in children, osteomalacia in adults

Question 24

Vitamin D excess

Answer 24

Excess - damage to kidneys/ organs (hypercalcaemia)

Question 25

Vitamin D DRV

Answer 25

DRV - 10 mcg daily

Question 26

Vitamin K uses

Answer 26

Use - allows blood clotting, bone health, immune system health

Question 27

Vitamin K sources

Answer 27

Found in - veg oils, leafy veg, liver, cheese

Question 28

Vitamin K deficiency

Answer 28

Deficiency - blood loss, easy bruising, bleeding in newborns

Question 29

Vitamin K excess

Answer 29

Excess - none

Question 30

Vitamin K DRV

Answer 30

DRV - 0.075 mg for men, 0.065mg for women, 0.045 mg for teens

Question 31

Vitamin E uses

Answer 31

Use - antioxidant, forms red blood cells, immune system

Question 32

Vitamin E sources

Answer 32

Found in - plant foods, soya, corn, nuts, seeds

Question 33

Vitamin E deficiency

Answer 33

Deficiency - unlikely, muscle weakness

Question 34

Vitamin E excess

Answer 34

Excess - loss of appetite, fatigue

Question 35

Vitamin E DRV

Answer 35

DRV - 4mg for men, 3mg for women

Question 36

Vitamin B1 uses

Answer 36

Use - helps release energy, helps nervous system

Question 37

Vitamin B1 sources

Answer 37

Found in - liver, milk, cheese, bread, eggs, potatoes, pork, fish

Question 38

Vitamin B1 deficiency

Answer 38

Deficiency - beri beri muscle wasting disease

Question 39

Vitamin B1 excess

Answer 39

Excess - rare

Question 40

Vitamin B1 DRV

Answer 40

DRV - 1mg for men, 0.8mg for women, 0.9mg for male teens, 0.7mg for female teens

Question 41

Vitamin B2 uses

Answer 41

Use - helps release energy, healthy skin/ eyes/ nervous system/mucous membranes

Question 42

Vitamin B2 sources

Answer 42

Found in - every animal/veg cell, chicken, egg, bread, rice

Question 43

Vitamin B2 deficiency

Answer 43

Deficiency - rare, skin problems, dry lips, poor growth

Question 44

Vitamin B2 excess

Answer 44

Excess - no side effects

Question 45

Vitamin B2 DRV

Answer 45

DRV - 1.3mg men, 1.1mg women,

Question 46

Vitamin B3 uses

Answer 46

Use - release energy, healthy skin/digestive system/nervous system

Question 47

Vitamin B3 sources

Answer 47

Found in - meat, fish, flour, eggs, milk, broccoli

Question 48

Vitamin B3 deficiency

Answer 48

Deficiency - pellagra diarrhoea dermatitis dementia

Question 49

Vitamin B3 excess

Answer 49

Excess - liver damage

Question 50

Vitamin B3 DRV

Answer 50

DRV - 17mg for men, 13mg for women, 15mg male teens, 12mg female teens

Question 51

Vitamin B12 uses

Answer 51

Use - maintains nerve cells, makes red blood cells, produces folic acid

Question 52

Vitamin B12 sources

Answer 52

Found in - meat, eggs, salmon, cod

Question 53

Vitamin B12 deficiency

Answer 53

Deficiency - pernicious anaemia, memory loss, numbness, tingling (likely in vegans)

Question 54

Vitamin B12 excess

Answer 54

Excess - no harmful side effects

Question 55

Vitamin B12 DRV

Answer 55

DRV - 1.5 mcg for adults, 1.2mcg for teens

Question 56

Vitamin B9 uses

Answer 56

Use - reduces risk of nervous system defects, healthy red blood cells

Question 57

Vitamin B9 sources

Answer 57

Found in - broccoli, liver, pees

Question 58

Vitamin B9 deficiency

Answer 58

Deficiency - defects in back bone, anemia

Question 59

Vitamin B9 excess

Answer 59

Excess - no side effects

Question 60

Vitamin B9 DRV

Answer 60

DRV - 200mcg for adults and teens, 100mcg for kids

Question 61

Vitamin C uses

Answer 61

Use - antioxidant, maintains healthy connective tissue, repairs tissue

Question 62

Vitamin C sources

Answer 62

Found in - oranges, blackcurrant, strawberries, potatoes, peppers

Question 63

Vitamin C deficiency

Answer 63

Deficiency - scurvy swollen gums/joint pain/new unhealable wounds

Question 64

Vitamin C excess

Answer 64

Excess - stomach pain, diarrhoea

Question 65

Vitamin C DRV

Answer 65

DRV - 40mg for adults, 35mg for teens, 30mg for kids