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Vitamins A micronutrient

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

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  1. Vitamins A micronutrient

  2. 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

  3. 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

  4. 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

  5. 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

  6. Fat soluble vitamins

  7. 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

  8. Food sources • Liver • Cod liver oil • Butter • Milk, cheese • Eggs • Yellow, red and green leafy vegetables

  9. 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

  10. 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

  11. Food sources • Sunlight on your skin helps to manufacture Vitamin D • Fish liver oils • Eggs • Butter, cream, margarine

  12. 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

  13. 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

  14. Food sources • Vegetable oils • Wheat germ • Margarine • Wholegrain cereals • Nuts • Widespread in foods

  15. Function Vitamin K • Enables the formation of prothrombin, a chemical which helps blood clotting

  16. Food sources • Eggs • Liver • Green leafy vegetables • Wholegrain cereals

  17. Water soluble vitamins

  18. Functions Vitamin C(Ascorbic Acid) • Collagen production • Assists the absorption of iron • Healing wounds, protecting against injury and infection • Production of hormones

  19. Food sources • Fruits, especially citrus and blackcurrant • Vegetables, example tomatoes and capsicum

  20. Vitamin C deficiency • Swollen gums • Scaly skin • Poor wound healing • Nose bleeds • Lowered resistance to infection • Scurvy – symptoms all above

  21. Functions thiamin (B1) • Co-enzyme which helps release energy from CHO • Activity of nerves • Maintains heart muscle tone

  22. Food sources • Wholegrain cereals • Vegemite • Pork • Nuts • legumes

  23. 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

  24. Functions riboflavin (B2) • Cellular metabolism and respiration • Co-enzyme which helps release energy from CHO • Tissue repair

  25. Food sources • Vegemite • Cereals • Milk • Eggs • Cheese • Vegetables • Nuts

  26. 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

  27. Functions niacin (B3) • Cellular metabolism and respiration

  28. Food sources • Liver, meat, poultry • Nuts • Beans and peas • Vegemite • Wholegrain cereals

  29. Niacin (B3) deficiency • Skin rashes • Diarrhoea • fatigue • Digestive abnormalities • Pellagra – dermatitis, diarrhoea, dementia, death

  30. Functions folate (B9) • Formation of DNA and RNA during growth • Proper synthesis of red blood cells • Especially important during pregnancy

  31. Food sources • Liver • Green leafy vegetables • Nuts • Eggs • Wholegrain cereals • Fruit • Legumes and lentils

  32. Folate (B9) deficiency • Sleeplessness • Poor growth • Neural tube defects in foetus, such as spina bifida

  33. 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

  34. Food sources • Liver, meat, poultry • Fish • Seafood • Eggs • Milk

  35. Vitamin B12 deficiency • Can lead to a lower production of red blood cells, which can contribute towards the development of anaemia.

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