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