Vitamins

• Vitamin A

  Fat Soluble

  Sources = Animal sources e.g. oily fish, eggs Highly coloured veg e.g. carrots, peppers, dark green veg

  Functions= Good eyesight Linings of nose, mouth, throat Growth Healthy eyes, skin, hair

  Deficiencies= Night blindness Linings become dry and irritated Delayed growth Dry skin
• Vitamin D

  Fat Soluble

  Sources= Sunshine Oily fish e.g. sardines Cheese Eggs

  Functions= Works with calcium for healthy bones and teeth

  Deficiencies= Rickets Tooth decay Osteoporosis Osteomalacia
• Vitamin E

  Fat Soluble

  Sources = Seeds Nuts Cereals

  Functions = Protects against heart disease Healthy skin

  Deficiencies= Rare
• Vitamin K

  Fat Soluble

  Sources= Green veg Milk Cheese Made by bacteria in the intestines

  Function= Normal blood clotting

  Deficiencies= Blood will not clot normally
• Fat Soluble Vitamins

  A D E K

  
  

  Stored in the fatty tissue of the body

  Supplies can build up to toxic levels this is called hypervitaminosis
• Water soluble vitamins

  B group C

  Cannot be stored in the body

  Must be eaten every day
• B group

  Water Soluble

  Sources= Meat Eggs Fortified cereals

  Functions= Controlling the energy released from food Healthy nervous system

  Deficiencies= Delayed growth Tiredness Beriberi (a serious nerve disease) Pellagra (a disease that affects the skin, causes diarrhoea and dementia and often results in death)
• Folate or Folic Acid

  Water Soluble

  Sources= Wholemeal bread Fortified products Vitamin supplements

  Functions= Taking folic acid before and during pregnancy reduces the risk of neural tube defects in unborn babies

  Deficiencies = Neural tube defects e.g. Spina bifida
• Vitamin C

  Water Soluble

  Sources= Fruits kiwis, lemons, oranges Veg peppers, peas , broccoli

  Functions= Good General health Healthy gums, skin and blood vessels Healing of wounds Helps absorption of iron

  Deficiencies= Colds and 'flu Scurvy (a disease that causes tiredness, muscle weakness, aching joints and bleeding gums) Delayed healing of wounds Anaemia