vitamins

• vitamin C

  known as ascorbic acid

  required to repair skin tissue and support immune system

  not enough = scurvy - brown spots on skin, sore and pain

  food sources

  • citrus food - oranges - lemon- lime
  • apples, bananas, berries
  • chillies/peppers
• vitamin D

  absorb calcium from intestine into blood steam

  lack of D = low levels of calcium being absorbed and bones becoming weak

  source

  • sun 10mins a day
  • fish
  • cheese
  • egg yolk
  • milk
• B- vitamin

  includes vitamins B1, B2 and B3 essential in the process of metabolising or converting the fuel (carbohydrate, fat, protein) into energy.

  needed for growth, slow growth of muscles and bones lack = lack of energy.

  food source

  • eggs
  • fish
  • meat
  • milk
• b- vitamin - folate

  DNA synthesis and required for cells to duplicate during periods of growth.

  folate also plays a role in development of red blood cells

  lack - anaemia

  -synthetic - folic acid

  food source

  • greeny leafy vegetable
  • citrus fruits
  • eggs
  • breads and fruit juice
• vitamin B12

  another B- group vitamin

  formation of red blood cells. making sure red blood cells are correct size and shape so oxygen can be transported throughout the body

  lack = anaemic

  food source only from animals

  • meats
  • eggs
  • fish
  • Milk