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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