Micronutrients

• Fat soluble vitamins are A, D, E, K
• Vitamin A

  • good eyesight, growth, immune system, good skin
  • found in retinol - liver, butter, oily fish, eggs

  + weakens bones , avoided during pregnancy

  -night blindnes, stunted growth, weak immunity

  men= 0.7mg

  female= 0.6mg
• Vitamin D

  • helps absorb minerals such as calcium
  • found in oily fish and egg yolks, produced in skin when in sunlight

  + absorb too much calcium, lead to kidney damage

  -leads to bone diseases like osteomalacia, rickets, osteoporosis

  0.01mg
• Vitamin E

  • skin and eye health, immune system
  • found in leafy greens, broccoli, nuts, vegetables oils

  + interferes with blood clotting, causes nausea and blurred vision

  -very rare but can lead to weak muscles and sight problems

  men= 4mg

  females= 3mg
• Vitamin K

  • helps clot blood, heals wounds, maintain immune system and bones
  • found in leafy greens, cereals, vegetable oils, some meats and dairy

  + no excessive level

  -extremely rare in adults, uncontrolled bleeding in newborns

  0.001mg for every Kg of body weight
• Vitamins, minerals and trace elements are micronutrients
• Water-Soluble vitamins are C and B vitamins
• Water soluble vitamins are lost in urine so it is unlikely to have excess
• Vitamin B1 Thiamin

  • helps the nervous system and energy release from foods
  • found in bread, pasta, rice, peas, eggs, liver

  -tiredness, weak muscles, beriberi
• Vitamin B2 Riboflavin

  • helps with energy release from food and tissue repair
  • found in milk, eggs, cheese, leafy greens

  -dry skin, sore throat, mouth sores
• Vitamin B3 Niacin

  • helps with energy release and maintaining nervous system and skin
  • found in wheat, nuts, meat, fish

  -pellagra (fatigue, depression and loss of memory)
• Vitamin B9 Folic acid

  • crucial for growth, healthy babies and works with B12 to make red blood cells
  • found in liver, peas, leafy greens

  -anaemia, tiredness, weak muscles, mouth sores
• Vitamin B12 Cobalamin

  • helps nervous system and works with B9 to make red blood cells
  • found in meat, eggs, milk, fish

  -tiredness, nerve damage

  ( vegans are most likely to have a deficiency)
• Vitamin C ascorbic acid

  • protects body from infection and allergies, keeps blood vessels healthy, heals wounds
  • found in citrus fruits, tomatoes, strawberries, green vegetables, potatoes

  - anaemia, scurvy, increase risk in cancer
• Antioxidants protect us from free radicals
• Free radicals are chemicals we encounter in our everyday life
• Once exposed to air, fruits start to lose vitamin c
• Calcium, iron, sodium, and phosphorus are minerals
• Fluoride and iodine are trace elements
• Trace elements are minerals, but need in smaller amounts
• Minerals are chemical elements that our bodies need in small amounts, they help in various chemical reactions
• Calcium

  • strong bones and teeth, healthy nerves, muscles, blood clotting
  • found in milk, cheese, tofu, green leafy vegetables, hard water, sesame seeds

  + rare but risk of kidney stone

  - rickets, osteoporosis, slowed blood clotting
• Iron

  • forms part of haemoglobin which gives red colour
  • found in dark green veg, meat

  + toxic, cause stomach pains, nausea, constipation

  - anaemia
• Sodium

  • salt controls the bodies water content, helps nerve and muscle function
  • found in most foods

  + high blood pressure, heart disease

  - nausea, muscle cramps
• Phosphorus

  • healthy bones and teeth
  • found in protein rich foods

  + harder to absorb calcium

  - weak muscles, painful bones
• Fluoride

  • strengthens teeth, hardens tooth enamel, prevents tooth decay
  • found in fish, tea, fluoridated water, dental products

  + toxic, brown Teeth, bone problems, cancer

  - weak teeth and enamel
• Iodine

  • makes some hormones
  • found in seafood , dairy, vegetables

  - serious lack causes goitre ( neck swelling)