2.2.1
Fat-Soluble Vitamins
Fat-Soluble Vitamins
Fat-Soluble Vitamins
Micronutrients are substances that the body needs in small doses, such as vitamins. Vitamins are organic compounds that help us to stay healthy.
![Illustrative background for Sources of vitamins](https://image-v2.cdn.app.senecalearning.com/2018-05/28e95a1a-fc03-46b8-9103-83cf5615e105/shutterstock_130249091,h_400,q_80,w_640.jpg)
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Sources of vitamins
Sources of vitamins
- Plants.
- Animals.
![Illustrative background for Sources of fat-soluble vitamins](https://image-v2.cdn.app.senecalearning.com/2018-05/16272d67-9394-47cd-bb41-b9e703c28df3/shutterstock_361284674,h_400,q_80,w_640.jpg)
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Sources of fat-soluble vitamins
Sources of fat-soluble vitamins
- Fatty foods - e.g. beef liver, butter, fatty fish, cheese.
![Illustrative background for Storing fat-soluble vitamins](https://image-v2.cdn.app.senecalearning.com/2018-05/de4ce8d9-0b01-47a9-8cd5-215dbea0b6d4/shutterstock_791810890,h_400,q_80,w_640.jpg)
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Storing fat-soluble vitamins
Storing fat-soluble vitamins
- The body stores fat-soluble vitamins it doesn't use up in fat tissue.
- For this reason, the body doesn't have to take in the same quantities of fat-soluble vitamins every day.
- This also means we're in danger of storing an excess of these vitamins.
- This shouldn't be a problem for someone eating a balanced diet. But someone taking multivitamin supplements can risk building up an excess.
Fat-Soluble Vitamins - A and D
Fat-Soluble Vitamins - A and D
We get fat-soluble vitamins from fatty foods, like fatty fish and beef liver.
![Illustrative background for Vitamin A](https://image-v2.cdn.app.senecalearning.com/2018-05/8bbd3228-8e41-424c-a752-909d2db3f66f/shutterstock_558453145,h_400,q_80,w_640.jpg)
![Illustrative background for Vitamin A ?? "content](https://image-v2.cdn.app.senecalearning.com/2018-05/8bbd3228-8e41-424c-a752-909d2db3f66f/shutterstock_558453145,h_400,q_80,w_640.jpg)
Vitamin A
Vitamin A
- The body needs vitamin A for growth, keeping the immune system healthy, and for good skin and eyesight.
- Vitamin A is an antioxidant.
- We get vitamin A from retinol. Meat, full-fat milk and fatty fish all contain retinol. We can also make retinol from carotene. Carrots and other orange/yellow fruits and vegetables contain carotene.
![Illustrative background for Excess and too little vitamin A](https://image-v2.cdn.app.senecalearning.com/2018-05/06f2421f-40d0-464c-a3df-b304e614f78d/shutterstock_653922061,h_400,q_80,w_640.jpg)
![Illustrative background for Excess and too little vitamin A ?? "content](https://image-v2.cdn.app.senecalearning.com/2018-05/06f2421f-40d0-464c-a3df-b304e614f78d/shutterstock_653922061,h_400,q_80,w_640.jpg)
Excess and too little vitamin A
Excess and too little vitamin A
- Excess vitamin A over a period of time weakens bones.
- Pregnant women are advised to stay clear of foods containing lots of vitamin A (like liver).
- Too little vitamin A can weaken the immune system, cause blindness at night and inflamed skin and stunt growth.
- The daily dose recommended by the NHS is:
- 0.7mg for men.
- 0.6mg for women.
![Illustrative background for Vitamin D](https://image-v2.cdn.app.senecalearning.com/2018-05/e7e7973d-94d4-4e31-b311-acf58af1f039/shutterstock_465164366,h_400,q_80,w_640.jpg)
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Vitamin D
Vitamin D
- We get vitamin D from fish liver oils and fatty fish like tuna and salmon.
- We can also get vitamin D from being in sunlight.
- Vitamin D aids mineral absorption, including calcium absorption. Our bodies need calcium to develop healthy teeth and bones.
![Illustrative background for Excess and too little vitamin D](https://image-v2.cdn.app.senecalearning.com/2018-05/a4b17d01-497d-441f-83f4-2b538701a059/shutterstock_653922061,h_400,q_80,w_640.jpg)
![Illustrative background for Excess and too little vitamin D ?? "content](https://image-v2.cdn.app.senecalearning.com/2018-05/a4b17d01-497d-441f-83f4-2b538701a059/shutterstock_653922061,h_400,q_80,w_640.jpg)
Excess and too little vitamin D
Excess and too little vitamin D
- If we take in too much vitamin D, our bodies may absorb too much calcium. Excess calcium can cause damage to our kidneys.
- Bone diseases, such as osteomalacia (soft bones), osteoporosis (brittle bones) and rickets, can arise from the body getting too little vitamin D.
- According to the NHS, the average person should have a daily dose of 0.01mg.
Fat-Soluble Vitamins - E and K
Fat-Soluble Vitamins - E and K
We get fat-soluble vitamins from fatty foods, like fatty fish and beef liver.
![Illustrative background for Vitamin E](https://image-v2.cdn.app.senecalearning.com/2018-05/2ac1242c-03b0-46a8-9cff-e31595807472/shutterstock_572617423,h_400,q_80,w_640.jpg)
![Illustrative background for Vitamin E ?? "content](https://image-v2.cdn.app.senecalearning.com/2018-05/2ac1242c-03b0-46a8-9cff-e31595807472/shutterstock_572617423,h_400,q_80,w_640.jpg)
Vitamin E
Vitamin E
- We get vitamin E from:
- Vegetable oils (e.g. sunflower, corn, and soybean oils).
- Nuts (e.g. peanuts, almonds and hazelnuts).
- Seeds (e.g. sunflower seeds).
- Green leafy vegetables (e.g. swiss chard).
- Vitamin E helps to boost the immune system.
- We also need vitamin E for healthy skin and eyes.
- Vitamin E is an antioxidant, which means it can protect our bodies from free radicals.
![Illustrative background for Excess and too little vitamin E](https://image-v2.cdn.app.senecalearning.com/2018-05/44d794a4-1e93-4927-83e5-a4b44495b32c/shutterstock_171519368,h_400,q_80,w_640.jpg)
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Excess and too little vitamin E
Excess and too little vitamin E
- Excess vitamin E can cause someone to feel nauseous, disrupt blood clotting and lead to blurred vision.
- Weak muscles and eyesight problems are both symptoms of having too little vitamin E.
- NHS guidelines for daily doses:
- Men: 4mg.
- Women: 3mg.
![Illustrative background for Vitamin K](https://image-v2.cdn.app.senecalearning.com/2018-05/80088d0a-4c4d-4843-9de4-c6ca80eca49e/shutterstock_390886303,h_400,q_80,w_640.jpg)
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Vitamin K
Vitamin K
- We get vitamin K from leafy greens, liver, green tea, cheese.
- Like vitamin E, vitamin K supports the immune system. Vitamin K helps us to maintain healthy bones.
- Vitamin K also helps blood clotting and helps us to heal wounds.
![Illustrative background for Excess and too little vitamin K](https://image-v2.cdn.app.senecalearning.com/2018-05/0d26f4f5-167a-4a46-81d0-3bf6ae5992f0/shutterstock_189429203,h_400,q_80,w_640.jpg)
![Illustrative background for Excess and too little vitamin K ?? "content](https://image-v2.cdn.app.senecalearning.com/2018-05/0d26f4f5-167a-4a46-81d0-3bf6ae5992f0/shutterstock_189429203,h_400,q_80,w_640.jpg)
Excess and too little vitamin K
Excess and too little vitamin K
- We can't have too much vitamin K.
- Although adults are very unlikely to have too little vitamin K, newborn babies can suffer from uncontrolled bleeding if they have too little vitamin K.
- NHS guidelines for daily dose:
- 0.001mg per kg of body weight.
1Food Preparation Skills
1.1Food Preparation Skills
1.1.1General Practical Skills
1.1.2Knife Skills
1.1.3Preparing Fruit, Vegetables & Using Equipment
1.1.4Cooking Methods: Prepare, Shape & Combine
1.1.5Sauce Making, Tenderising & Marinating
1.1.6Dough & Pastry
1.1.7Shaping & Finishing Dough
1.1.8Raising Agents & Mixtures
1.1.9End of Topic Test - Food Preparation Skills 1
2Food, Nutrition & Health
2.2Micronutrients
3Food Science
3.1Cooking of Food & Heat Transfer
3.2Functional & Chemical Properties of Food
4Food Safety
4.1Food Spoilage & Contamination
5Food Choice
5.1Factors Affecting Food Choice
5.2British & International Cuisines
6Food Provenance
6.1Environmental Impact & Sustainability of Food
6.1.1Food Sources - Intensive & Organic Farming
6.1.2Food Sources - Genetically Modified Crops
6.1.3Food Sources - Reared Food
6.1.4Food Sources - Caught Food
6.1.5Food & The Environment
6.1.6Food & The Environment 2
6.1.7Sustainability of Food
6.1.8Sustainability of Food 2
6.1.9End of Topic Test - Environmental Impacts
Jump to other topics
1Food Preparation Skills
1.1Food Preparation Skills
1.1.1General Practical Skills
1.1.2Knife Skills
1.1.3Preparing Fruit, Vegetables & Using Equipment
1.1.4Cooking Methods: Prepare, Shape & Combine
1.1.5Sauce Making, Tenderising & Marinating
1.1.6Dough & Pastry
1.1.7Shaping & Finishing Dough
1.1.8Raising Agents & Mixtures
1.1.9End of Topic Test - Food Preparation Skills 1
2Food, Nutrition & Health
2.2Micronutrients
3Food Science
3.1Cooking of Food & Heat Transfer
3.2Functional & Chemical Properties of Food
4Food Safety
4.1Food Spoilage & Contamination
5Food Choice
5.1Factors Affecting Food Choice
5.2British & International Cuisines
6Food Provenance
6.1Environmental Impact & Sustainability of Food
6.1.1Food Sources - Intensive & Organic Farming
6.1.2Food Sources - Genetically Modified Crops
6.1.3Food Sources - Reared Food
6.1.4Food Sources - Caught Food
6.1.5Food & The Environment
6.1.6Food & The Environment 2
6.1.7Sustainability of Food
6.1.8Sustainability of Food 2
6.1.9End of Topic Test - Environmental Impacts
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