Vitaminrevision

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Revise nutrients and vitamins/minerals

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Vitaminrevision

  1. 1. Vitamin Function Source Deficiency/mineralA– Eyes healthy, night vision, maintains skin Retinol – liver, egg, oily fish. Night blindness Beta Carotene – red, green and orange vegetables Liver and bone damageD With calcium it build / maintains strong Sunlight, dairy products, oily Rickets – softening of bones and teeth fish, liver bones.B1 Thiamine Helps release energy from nutrients Fortified breakfast cereal, Slows growth & wholegrain, meat, eggs, milk development. Normal nervous systemB2 Normal growth, Healthy skin, Release of Liver, kidneys, meat, milk, Poor growth. Skin energy eggs, green vegetables and eye problemsRiboflavinB3. Metabolism growth and energy release. Meat and poultry, fish, Rare in UK. Pellagra – Healthy skin and nerves cereals, dairy, pulses rough sore skinNiacinFolic Acid Formation red blood cells. Foetal Liver, Kidneys, wholegrain, Tiredness and Development cereals, pulses. anaemiaC Formation of connective tissue, wound Citrus fruit, blackcurrants, Spotty skin, swollen healing, blood vessel formation strawberry, green vegetables, gums, loose teeth, cabbage, new potatoes, scurvy pepperIron Production of haemoglobin and carry Red meat, kidneys, liver, eggs, Anaemia oxygen in the blood bread, green vegetablesCalcium Hardens bones, blood clotting, nerve Dairy products, fortified white Stunted growth, and muscle functions bread, oily fish, green rickets & vegetables. osteoporosis.Phosphorous Bones, teeth, muscle functions Dairy products, nuts, meat, Rarely deficient. Can fish cause tiredness and depressionSodium Nerves and maintains water balance Cheese, bacon, smoked meat, Unlikely saltFluoride Teeth and against decay Fish, tea, drinking water, Tooth decay. toothpaste
  2. 2. Nutrient Source Function DeficiencyProtein High Biological Value Growth Growth slows down Meat, fish, poultry, Repair Digestive upset dairy products, soya Hormones Liver fails to function Low Biological Value normally Source of energy Cereals, beans, peas, Muscles become weak nuts, seeds KwashiorkorFat Plant: avocado, nuts, Energy pulses, seeds Insulate Animal: meat , meat products, dairy Protects organs products, fish Source of fat soluble vitamins A, D, E, K Flavour SatietyCarbohydrates Monosaccharides: Energy Disaccharides: Aid Digestion Polysaccharides: Sweeten / flavour Starches foodFibre Insoluble Fibre: Keeps faeces soft and Constipation, wholegrain breakfast bulky cereals, pasta, brown Diverticular disease rice Prevents bowel disorders Soluble Fibre: oats, peas, beans, lentils Control body weight

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