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.

Sources of vitamins

Plants.
Animals.

Sources of fat-soluble vitamins

Fatty foods - e.g. beef liver, butter, fatty fish, cheese.

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

We get fat-soluble vitamins from fatty foods, like fatty fish and beef liver.

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.

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.

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.

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

We get fat-soluble vitamins from fatty foods, like fatty fish and beef liver.

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.

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.

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.

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

2.1Macronutrients

2.1.1Proteins

2.1.2Proteins 2

2.1.3Fats

2.1.4Carbohydrates

2.1.5Carbohydrates 2

2.2Micronutrients

2.2.1Fat-Soluble Vitamins

2.2.2Water-Soluble Vitamins

2.2.3Minerals & Water

2.2.4Minerals & Water 2

2.2.5End of Topic Test - Macro & Micronutrients

2.3Nutritional Needs & Health

2.3.1Informed Choices for a Balanced Diet

2.3.2Informed Choices for a Balanced Diet 2

2.3.3Energy Needs

2.3.4Nutritional Analysis

2.3.5Diet Modifications

2.3.6Diet-Related Problems

2.3.7Diet-Related Problems 2

2.3.8End of Topic Test - Nutritional Needs & Health

3Food Science

3.1Cooking of Food & Heat Transfer

3.1.1Reasons for Cooking & Heat Transfer

3.1.2Water-Based Cooking Methods

3.1.3Fat-Based Cooking Methods

3.1.4Dry Cooking Methods

3.1.5Dry Cooking Methods 2

3.2Functional & Chemical Properties of Food

3.2.1Proteins & Carbohydrates

3.2.2Fats & Oils

3.2.3Raising Agents

3.2.4End of Topic Test - Food Science

4Food Safety

4.1Food Spoilage & Contamination

4.1.1Microorganisms & Signs of Food Spoilage

4.1.2Enzymes & Signs of Food Spoilage

4.1.3Food Poisoning

4.1.4Bacterial Contamination

4.1.5Microorganisms in Food Production

4.2Principles of Food Safety

4.2.1Temperature Control

4.2.2Ambient Foods & Food Labels

4.2.3Preparing, Cooking & Serving Food

4.2.4End of Topic Test - Food Safety

5Food Choice

5.1Factors Affecting Food Choice

5.1.1Factors Which Influence Food Choice

5.1.2Food Choices

5.1.3Religious Food Choices

5.1.4Food Labels

5.1.5Mandatory Food Labels

5.1.6Optional Food Labels

5.1.7Marketing Influences

5.1.8End of Topic Test - Food Choice

5.2British & International Cuisines

5.2.1British Cuisine

5.2.2Japanese Cuisine

5.2.3Japanese Ingredients & Dishes

5.2.4Spanish Cuisine

5.2.5Spanish Ingredients & Dishes

5.3Sensory Evaluation

5.3.1Taste Receptors & Olfactory Systems

5.3.2Sensory Testing Methods

5.3.3Sensory Testing Methods 2

5.3.4End of Topic Test - Cuisines & Senses

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

6.2Food Processing & Production

6.2.1Primary Food Processing

6.2.2Primary Food Processing 2

6.2.3Secondary Food Processing

6.2.4Fortification

6.2.5Additives

6.2.6End of Topic Test - Food Processing & Production

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