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Vitamins A micronutrient. Water Soluble B group Vitamins (B1, B2, B3, B6, B12) Vitamin C Found in watery foods such as vegetables, milk and meat Soluble in water Travels via the blood Not stored within the body. Fat Soluble A, D, E & K Vitamins
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Vitamins A micronutrient
Water Soluble B group Vitamins (B1, B2, B3, B6, B12) Vitamin C Found in watery foods such as vegetables, milk and meat Soluble in water Travels via the blood Not stored within the body Fat Soluble A, D, E & K Vitamins Found in fat soluble foods such as cheese, meat, eggs and yellow and green vegetables Soluble in fat Travels via the lymph system Stored in body The Vitamins
Vitamins and minerals often have an interrelationship with other nutrients to help them perform their functions • e.g. Vitamin B helps release energy from carbohydrates, protein and fats • e.g. Vitamin B helps your cells rebuild the amino acids into new proteins, such as blood cells and haemoglobin
We need vitamins in only small quantities, but they have very important functions • Vitamins are essential for many of the chemical reactions which take place within the body
Fruit and vegetables (rich in nutrients such as vitamins) provide a protective factor for the body • They help defend against dietary diseases such as cardiovascular disease, some cancers and diabetes mellitus
Functions Vitamin A • Normal vision • Healthy lining cells e.g. skin, lungs • Bone and teeth formation • Healthy skin, hair, mucous membranes • Essential in reproduction by helping to produce new cells
Food sources • Liver • Cod liver oil • Butter • Milk, cheese • Eggs • Yellow, red and green leafy vegetables
Vitamin A deficiency • Night blindness – eyes cannot adapt to changes in light, causing temporary loss of sight • Xerophthalmia – drying out of the eye membrane, which can lead to blindness
Functions Vitamin D • Helps absorption of calcium and phosphorus • Increases deposits of calcium and phosphorus into bone • Both of these functions contribute to bone growth
Food sources • Sunlight on your skin helps to manufacture Vitamin D • Fish liver oils • Eggs • Butter, cream, margarine
Vitamin D Deficiency • Reduced absorption of calcium • Rickets in children – bone deformities due to soft bones • Osteomalacia in adults – ‘adult rickets’ Image source: dinf.ne.jp
Function Vitamin E • Acts as an antioxidant – substances that prevent damage to the body by free radicals • substances produced when oxygen is metabolised. An overload causes build up of cholesterol deposits in the arteries, which can cause cancer and heart disease
Food sources • Vegetable oils • Wheat germ • Margarine • Wholegrain cereals • Nuts • Widespread in foods
Function Vitamin K • Enables the formation of prothrombin, a chemical which helps blood clotting
Food sources • Eggs • Liver • Green leafy vegetables • Wholegrain cereals
Functions Vitamin C(Ascorbic Acid) • Collagen production • Assists the absorption of iron • Healing wounds, protecting against injury and infection • Production of hormones
Food sources • Fruits, especially citrus and blackcurrant • Vegetables, example tomatoes and capsicum
Vitamin C deficiency • Swollen gums • Scaly skin • Poor wound healing • Nose bleeds • Lowered resistance to infection • Scurvy – symptoms all above
Functions thiamin (B1) • Co-enzyme which helps release energy from CHO • Activity of nerves • Maintains heart muscle tone
Food sources • Wholegrain cereals • Vegemite • Pork • Nuts • legumes
Thiamin (B1) deficiency • Weak muscles • Heart and nerve problems • Fatigue • Loss of appetite • Beri beri – causes oedema, or swelling of body due to body fluid
Functions riboflavin (B2) • Cellular metabolism and respiration • Co-enzyme which helps release energy from CHO • Tissue repair
Food sources • Vegemite • Cereals • Milk • Eggs • Cheese • Vegetables • Nuts
Riboflavin (B2) deficiency • Cracks at corners of mouth • Scabs on lips • Rash on face • Deficiency mainly in people with poor diets, such as alcoholics, low socio-economic status
Functions niacin (B3) • Cellular metabolism and respiration
Food sources • Liver, meat, poultry • Nuts • Beans and peas • Vegemite • Wholegrain cereals
Niacin (B3) deficiency • Skin rashes • Diarrhoea • fatigue • Digestive abnormalities • Pellagra – dermatitis, diarrhoea, dementia, death
Functions folate (B9) • Formation of DNA and RNA during growth • Proper synthesis of red blood cells • Especially important during pregnancy
Food sources • Liver • Green leafy vegetables • Nuts • Eggs • Wholegrain cereals • Fruit • Legumes and lentils
Folate (B9) deficiency • Sleeplessness • Poor growth • Neural tube defects in foetus, such as spina bifida
Function Vitamin B12 • Production and regeneration of red blood cells • Proper functioning of the central nervous system • Assists the metabolism of proteins, fats and carbohydrates • Synthesis of hormones
Food sources • Liver, meat, poultry • Fish • Seafood • Eggs • Milk
Vitamin B12 deficiency • Can lead to a lower production of red blood cells, which can contribute towards the development of anaemia.