Vitamins (4)

Question 1

Vitamin A (Functions & Examples)

Answer 1

1. Is needed to form visual purple, a pigment in the retina of the eye that allows a person to see in dim light
2. Is essential for the production and maintenance of tissue lining that protects body organs
3. Strengths body’s immunity against infections. It is required for the production and activity of white blood cells, which are important for a strong immune system
4. Acts as an antioxidant to protect body cells against attacks by free radicals, which can cause health problems such as cancers and heart diseases

Plant sources
Carrot
Papaya
Mango
Spinach

Animal sources
Cheddar cheese
Egg yolk
Liver

Question 2

Vitamin D (Functions & Examples)

Answer 2

1. Ensures calcium absorption, which then allows calcium to be deposited into the bones (mineralisation)

The skin produces vitamin D when it is exposed to sunlight. (Expose arms and legs to sunlight for at least 5 min, twice a week, allows the body to produce enough vitamin D)

Plant sources
Fortified breakfast cereals
Shiitake mushroom

Animal sources
Egg yolk
Liver
Sardine with edible bones
Tuna

Question 3

Vitamin E (Functions & Examples)

Answer 3

1. Acts as an antioxidant to protect body cells against attacks by free radicals, which can cause health problems such as cancers and heart diseases

Plant sources
Almond
Canola oil
Peanut
Sunflower seeds

Animal sources
Butter
Egg yolk
Salmon

Question 4

Vitamin K (Functions & Examples)

Answer 4

1. Is needed for the body to produce an enzyme that is involved in blood clotting
2. Is important for bone health as it is used in the formation of bones

Plant sources
Broccoli
Kiwi fruit
Soya bean oil

Animal sources
Egg yolk
Full cream milk
Liver

Question 5

Vitamin B1 (Functions & Examples)

Answer 5

1. Helps with energy production in the body. It is involved in the chemical reactions that release energy from food
2. Is essential for normal functioning of the nervous system. It is needed to produce chemicals for transmitting nerve signals in the nervous system

Plant sources
Barley
Black beans
Oats
Soya bean
Sesame seeds
Sunflower seeds

Animal sources
Egg yolk
Liver
Pork

Question 6

Vitamin B2 (Functions & Examples)

Answer 6

1. Helps with energy production in the body. It is involved in the chemical reactions that release energy from food
2. Helps to maintain good skin health due to its anti-inflammatory properties

Plant sources
Almond
Kale
Shiitake mushroom
Soya bean

Animal sources
Beef
Egg yolk
Liver
Milk

Question 7

Vitamin B3 (Functions & Examples)

Answer 7

1. Helps with energy production in the body. Is is involved in the chemical reactions that release energy from food

Plant sources
Avocado
Brown rice
Peanut
Shiitake mushroom

Animal sources
Beef
Lamb
Liver
Pork
Salmon
Tuna

Question 8

Vitamin B12 (Functions & Examples)

Answer 8

1. Helps with energy production in the body. It is involved in chemical reactions that release energy from food
2. Activates enzymes for the synthesis of genetic material in the body
3. Is essential for normal functioning of the nervous system that helps protect nerve fibres in the body

Animal sources
Beef
Egg yolk
Liver
Milk

Question 9

Vitamin C (Functions & Examples)

Answer 9

1. Enhances iron absorption in the body by keeping iron in its most absorbable form
2. Is involved in the synthesis of collagen (an important component of the skin, bones, teeth, tendons and ligaments) by helping to strengthen the collagen formed
3. Acts as an antioxidant to protect body cells against attacks by free radicals, which can cause health problems such as cancers and heart diseases
4. Is needed to support the immune system by encouraging the production of white blood cells, which protects the body against infections

Plant sources
Broccoli
Kale
Guava
Kiwi fruit
Orange
Papaya