Fat Soluble Vitamins
- Created by: Amber
- Created on: 15-09-18 12:55
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- Vitamins - Fat Soluble
- Found in fatty foods e.g. meat, fish, veg oils and animal based products
- Any fat-soluble vitamins that aren't used up in the body are stored in fat tissues for use
- Don't need to take same amount of vitamins each day
- Don't want build up of excess vitamins, unlikely to occur through a balanced diet
- Vitamin A
- Needed for: good eyesight, growth, healthy immune system and skin
- Main source is retinol - found in liver, butter, oily fish and eggs
- Also be made from carotene - found in marg and orange/yellow fruit/veg
- Excess - weaken bones, foods containing very high levels (liver), avoided during pregnancy
- Deficiency - lead to night blindness, weaker immune system and stunted growth
- Vitamin D
- Helps body absorb various minerals, including calcium - important for healthy bones and teeth
- Found in oily fish and egg yolks, also produced when skin is exposed to sunlight
- Excess - makes you absorb too much calcium - lead to kidney damage
- Deficiency - lead to bone diseases eg osteomalacia (soft bones), rickets and osteoporosis(bones become brittle)
- Vitamin E
- Keeps skin and eyes healthy, improves immune system - as an antioxidant it may protect us from free radicals
- Found in spinach, kale, broccoli, nuts, veg oils and wheat germ
- Excess - interfere with blood clotting, causes nausea and blurred vision
- Deficiency - rare but leads to weak muscles and problems with sight
- Vitamin K
- Found in leafy greens, cereals, veg oils some meats and dairy foods
- No excess level of Vitamin K
- Deficiency - extremely rare in adults, can cause uncontrolled bleeding in newborns
- Helps to clot blood, heal wounds and maintain our immune system and bones
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