Vitamins and minerals

1. Vitamins and minerals

2. Vitaminsclasification • Fat-soluble vitamins: are thosethat are soluble in oilorfatsbutnot in water. • Thus, thisvitamins do notdecomposewithheat. • ADEK are fat soluble vitamins. • Water soluble vitamins: are thosethat are soluble in waterbutnot in oilorfat. • Thisvitaminsdecomposeswithheat and could be find in theextractives of the stocks. • Vitamin C and allthe B vitamins are watersouble.

3. Vitamin A (retinol) Functions of vitaminA: • To make the pigment ‘visual purple’ in the retina of the eye • To help vision in dim light/ at night • PreventsNightBlindness • Makemucousmembranesmoiste.g. throat / digestive / bronchial / excretory tracts – • Helpstoavoidinfections • Healthof the skin • Growth of children/bones and teeth • Deficiencydisease: • Nightblindness/ Xerophthalmia

4. VitaminA sources Animal sources of vitamin A (as retinol): • Milk, cheese, eggs, oily fish, fish liver oil, liver, butter, kidney Plant sources of vitamin A(as carotene): • Carrots, cabbage, watercress, spinach, prunes, apricots, tomatoes, parsley, pumpkin, orange, papaya.

5. VitaminD (cholecalciferol) Functions of vitamin D • Growth • Formation / maintenanceof bones and or teeth • Absorptionof calciumand phosphorus • Prevents rickets in children and osteomalacia in adults(softbones) Deficiencydisease: • Rickets/osteomalacia

6. VitaminD sources Food sources of vitamin D : • Liver, fish liver oils, oily fish (salmon, tuna, pilchards, mackerel etc.),eggs, milk, cheese, butter, margarine (added by law), dairy products, yogurt. Non-foodsource: • Sunlight

7. Groups who do not benefit from sunlight: • People who are house-bound ( ill / elderly) not outdoors so not exposed to sunlight • Those who cover their body for religious reasons (although outdoors, sun cannot reach skin) • People who live in industrial or polluted areas (sunlight prevented from reaching them by smokyatmosphere) • People who live surrounded by high buildings (sun cannot reach them / always in shadow of buildings)

8. Vitamin E (tocopherol) Functions: • Healthy skin • Protectionagainst heartdisease • Antioxidant Sources: • Eggs • Nuts • Seeds • Cereal products • Vegetable oils

9. VitaminK Functions: • Clotting of blood Sources: • Fruit • Spinach • Cereals • Meat • Liver • Bacteria that are present in large intestine

10. VitaminC (Ascorbicacid) FUNCTIONS • To make connective tissue (heals wounds) • Absorptionof iron • Antioxidant • Helps to build strong bones and teeth • Production of blood / walls of blood vessels • Build/ maintainhealthy skin • Growth • Assistsvitamin E in preventing CHD • Anti-infective/ preventscolds REASON FOR A DAILY SUPPLY: • Vitamin C is water soluble so is easily lost from the body. It cannot be stored in the body.

11. Deficiency of Vitamin Cdisease Scurvy Symptoms: • Walls of blood vessels weaken/break, blood escapes. • Bruises appear under the skin • Pain in muscles and joints • Gums bleed, teeth loosen • Heart failure as blood passes through walls of capillaries

12. Vitamin C SOURCES: • Citrus fruit (or1 namedexamplee.g. orange – lemon – lime – kiwi fruit, etc.) • Rose hips – blackcurrants – melon – strawberries – green peppers – tomatoes, etc. • Green vegetables (cabbage– spinach – lettuce – broccoli, etc.)

13. Preparing, cooking and serving green vegetables to conserve vitamin C • Tear rather than cut, follows cell wall (contents of cell do not leach out) • In large pieces (less damage to cells) • Sharp knife (less damage to cell walls and less mixing of ascorbase and ascorbic acid) • Prepare just before cooking (prevent oxidation of vitamin C) • Do not soak (vitamin C is water soluble) • Boilwaterfirst. Addsmall amounts of vegetable at a time (to keep water close to boiling point) • Bring back to boil before adding more vegetable (destroy ascorbase) • Lid on pan (prevent loss of steam, cooks quicker) vitamin C destroyed by heat

14. Preparing, cooking and serving green vegetables to conserve vitamin C • No bicarbonate of soda (alkali, and vit. C is acidic) because it will neutralize the vitamin • Serveimmediately. Do notkeephot. • Use cooking water for sauce or gravy (to gain vitamin C dissolved in water)

15. Iron FUNCTIONS • Formationof haemoglobin(red pigment in blood)transportoxygentocells • Forproduction of energy • Transportcarb-oxyhaemoglobintolungs DEFICIENCY DISEASE • Anaemia • Symptoms of anaemia: • Pale • Lethargic/tired • Weakness • Headaches • Dizziness

16. Ironsources SOURCES • Liver, kidney, corned beef • Cocoa / plain chocolate, curry powder, treacle, pulses, dried fruit (or named example) • Egg yolk, green leafy vegetables (or named example)

17. Calcio Importanceof calcium: • Buildingbones/teeth • Maintainingbones/teeth • Clottingblood • Musclefunction • Nervefunction Sources of calcium: • Milk– cheese – yoghurt • Bones of canned sardines, pilchards, salmon, etc. • Green vegetables: spinach, cabbage, brusselssprouts, lettuce etc. • Bread, white flour (by law) • Soya

18. Calcio Deficiencydisease: • Rickets/osteomalacia/osteoporosis • Symptoms: • Ricketslegbonesdeformed:bowlegs, knockknees, pigeonchest • Osteomalacia (softbones,break easily) • Osteoporosis (porous bones, break easily)

19. IODINE Importance of iodine: • Makes hormone thyroxine in thyroid gland that controls rate at which energy is used. Alsocontrolstherateof metabolism Deficiency of iodine: • Goitre • Swelling of thyroid gland/base of the neck

20. Otherdeficiencies • Deficiency of Vitamin B1/Thiamine causes Beriberi • Deficiency of VitaminB2/Riboflavin causes Dermatitis/cataracts • Deficiency of VitaminB3/Nicotinicacid causes Pellagra • Deficiency of VitaminB12/Cobalamin causes Perniciousanaemia • Deficiency of Folate/folicacid causes Anaemia/spinabifida