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Vitamins

Vitamins. Facts about vitamins Vitamins are made up of Carbon, Hydrogen, oxygen Many vitamins cannot be stored or made by the body so they need to be taken every day. If you eat a wide variety of foods you should get all the vitamins you need. We need vitamins

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Vitamins

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  1. Vitamins Facts about vitamins Vitamins are made up of • Carbon, Hydrogen, oxygen • Many vitamins cannot be stored or made by the body so they need to be taken every day. If you eat a wide variety of foods you should get all the vitamins you need. We need vitamins • To prevent illness and maintain good health • Aid building and repair • Control the release of energy needed by the body • Vitamins A and D are fat soluble. Vitamins B and c are water soluble.

  2. Vitamin A Found in • Liver, egg yolk, dark leafy vegetables, red fruit/veg, like carrots and mangos Needed for • Healthy eyes and bone growth Lack of it causes • Problems with eye sight, dry skin, slow growth in children. Too much causes • An orange tint to the skin.

  3. Vitamin D Found in • Margarine, breakfast cereals, produced by sunlight on skin. Needed for • Strong bones and teeth Lack of it causes • Rickets, osteoporosis, poor development of the unborn child Too much causes • Can be poisonous

  4. Vitamin B complex Found in • Wholegrain cereals, yeast, meat Needed for • Releases energy from food Lack of it causes • Beri beri Too much causes • Not stored in the body-so cannot have too much

  5. Folic acid Found in • Leafy green vegetables, pulses, bananas Needed for • Makes red blood cells Lack of it causes • Defects in babies eg. Spina bifida Too much causes • Not stored in the body-so cannot have too much

  6. Vitamin C Found in • Citrus fruits, green vegetables, blackcurrants Needed for • Helps iron absorption Lack of it causes • Scurvy, slow healing of wounds Too much causes • Water soluble, so lost in urine

  7. Minerals • An adequate supply of minerals is essential for good health. Minerals are used in building the body and controlling how it works.

  8. Calcium Found in • Dairy products, green vegetables, bones in canned fish Needed for • Strong bones and teeth, blood clotting Lack of it causes • Rickets, weak teeth, muscle and nerve problems Too much causes • Not possible

  9. Phosphorus linked with calcium Found in • All plant and animal cells Needed for • Strong bones and teeth, energy release from food Lack of it causes • Not likely to happen Too much causes • Tetany, poor muscle tone

  10. Sodium Found in • Most fish, most manufactured foods, monosodium glutamate Needed for • Water balance, nerve and muscle activity Lack of it causes • Muscular cramps Too much causes • Raised blood pressure heart disease stroke

  11. Fluoride Found in • Seafood, fluoridated water, some toothpaste Needed for • Protects teeth Lack of it causes • Tooth decay Too much causes • Brown spots on teeth

  12. Iron Found in • Meat, cocoa, dried fruit, green leafy vegetables Needed for • Transports oxygen in the body Lack of it causes • Anaemia Too much causes • Liver damage

  13. Water Water is essential for life. It is used to • Control body temperature by perspiration • Lubricate joints • Maintain healthy skin • Prevent constipation • Adults require 2-3 litres per day. Without water the body dehydrates which can lead to death. Excess water is normally excreted as urine but in some cases drinking too much may be fatal.

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