Vitamins
-Vitamins-
Vitamin A - Retinol (Fat soluble)
· Aids night vision and growth
· Keeps mucous membranes moist and skin healthy
· Dairy, egg yolk, oily fish etc
· Deficiency effects: night blindness, liver/bone damage
Vitamin A – Carotene (Fat soluble)
· Antioxidant (may protect against cancer)
· Helps stop cholesterol from being deposited in arteries
· Margarine, carrots, spinach, apricots etc
· Deficiency effects: night blindness à total blindness; dry, infected skin and mucous membranes; poor growth
Vitamin D – Cholecalciferol (Fat soluble)
· Formation of bones/teeth
· Helps absorb calcium
· Fish liver oils, liver, oily fish, milk etc
· Deficiency effects: weak bones àrickets; poor growth
Vitamin E – Tocopherol (Fat soluble)
· Healthy skin
· Antioxidant
· Eggs, nuts, seeds, cereal products, vegetable oils etc
· Deficiency is rare
Vitamin K (Fat soluble)
· Helps blood clot after injury
· Green vegetables, fruit, pulses, cereal, meat etc
· Also made by bacteria in large intestine.
· Deficiency is rare
Vitamin B1 – Thiamin (Water soluble)
· Functioning and maintenance of the nerves
· Brown rice, liver and kidney
· Deficiency effects: poor concentration/memory; anxiety; weak muscles; poor growth
Vitamin B2 – Riboflavin (Water soluble)
· Required for release of energy from food
· Normal growth
· Meat, milk, green vegetables
· Deficiency effects: failure to grow; skin disorders; swollen tongue
Vitamin B12 (Water soluble)
· Helps body use protein properly
· Involved in many chemical reactions in body
· Yeast, cereals/products, meat, eggs, milk
· Deficiency effects: can lead to pernicious anemia
Folic Acid (Water Soluble)
· Needed for red blood cell production
· Yeast, cereals/products, meat, eggs, milk
· Deficiency effects: poor growth, megaloblastic anemia
Vitamin C – Ascorbic Acid (Water Soluble)
· Helps body absorb iron
· Maintains body’s connective tissue
· Help wounds to heal
· Maintain healthy gums/skin
· Antioxidant
· Blackcurrants, citrus fruits, potatoes, cabbages, peas etc
· Deficiency effects: bleeding gums; loose teeth; weakness; weight loss; scurvy