Vitamins - T1

• Fat-Soluble Vitamins


  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K
• Food sources of Vitamin A

  • Carrot
  • Pawpaw
  • Fish Liver oil
  • Sardines
  • Egg yolk
• Vitamin A


  • Maintains good vision
  • Keeps skin smooth and healthy
• Deficiency of Vitamin A causes poor vision in dim light
• Deficiency disease of Vitamin A is Night Blindness
• Sources of vitamin D

  • Exposure to sunlight
  • Liver
  • Egg yolk
  • Sardines
  • Milk
• Importance of vitamin D

  • It helps to build strong bones and teeth
  • Helps the body to absorb the mineral calcium
• Deficiency of Vitamin D

  • Poor bone growth in children
  • Weak bones and teeth
• Deficiency disease of Vitamin D

  Rickets in children
• Food sources of Vitamin E

  • Margarine
  • Liver
  • Vegetable oils
  • Oatmeal
  • Nuts
  • Wheat germs
• Importance of Vitamin E

  • Prevents fats and vitamin A from oxidation
  • Protects body cells
• Vitamin K

  Needed for normal blood clotting
• Food sources of vitamin K

  • Milk
  • Vegetable oils
  • Liver
  • Dark green leafy vegetables (eg. broccoli)
• Deficiency of vitamin K

  • Delays blood clotting
  • Excessive bleeding, specially in infants
• Food sources of vitamin B

  • Meat
  • Egg
  • Milk
  • Wholegrain cereal
  • Nuts
  • Green leafy vegetables
• Importance of Vitamin B

  • Helps to maintain a healthy nervous system
• Deficiency of vitamin B

  • Poor appetite
  • Irritability
  • Fatigue
  • Poor functioning of nervous system
• Food sources of vitamin C

  • Guava
  • Citrus fruits (orange, mandarine, lemon)
  • Kiwi
  • Capsicum
  • Strawberries
• Importance of vitamin C

  • Protects the body from infections
  • Helps in the healing of wounds
  • Helps in absorption of the mineral iron in the body
• Deficiency of vitamin C

  • Lower resistance to infections
  • Poor wound healing
• Minerals

  • Calcium
  • Iron
  • Potassium
  • Sodium
  • Iodine
• Food sources of calcium

  • Milk
  • Cheese
  • Yoghurt
  • Sardines
  • Okra
  • Broccoli
• Importance of calcium

  • Helps in formation of strong bones and teeth
  • Needed for the clotting of blood in wounds
• Deficiency of calcium

  • Poor growth in children
  • Mottling of teeth
  • Weakening of bones in adults
• Deficiency disease of calcium

  Rickets in children (combined with shortage of Vitamin D)
• Excess of calcium


  • Calcification of soft tissues
  • Increase in the level of calcium in blood (hypercalcemia)
• Food sources of iron

  • Liver
  • Dark green leafy vegetables
  • Pulses
  • Egg yolk
  • Dried fruits
• Importance of iron


  • Needed for the formation of the red blood cells
• Deficiency of Iron


  • Fatigue
  • Pale Skin
  • Abnormally heavy and continuous bleeding
  • Increased heartbeat
• Food sources of potassium

  • Banana
  • Avocado
  • Spinach
  • Coconut water
  • Dried apricot
  • Dairy products
• Importance of potassium


  • Assist in the maintaining normal blood pressure
  • Supports healthy nerves and muscles functions
• Deficiency of potassium


  • Weakness and fatigue
  • Muscle aches
  • Muscle cramps
• Food sources of sodium


  • Table Salt
  • Soya sauce
  • Oyster sauce
  • Pickles
  • Canned Foods
  • Tomato Sauce
• Importance of sodium


  • Needed to maintain the amount of water balanced in the body
  • Needed for proper functioning of the nerves
• Deficiency of sodium


  • Muscle cramps
  • Weakness
• Excess of sodium


  • May lead to hypertension
• Food sources of iodine

  • Table Salt
  • Seafoods
  • Edible seaweeds
• Importance of iodine


  • Needed to produce Thyroxine (a hormone that regulates the use of energy in the body)
• Deficiency of iodine


  • Goitre
  • Cretinism in babies
• Beriberi


  It can affect the cardiovascular or central nervous systems. Symptoms: Shortness of breath, numbness, confusion.