Food and Nutrition- Vitamins

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  • Food and Nutrition
    • Fat solubles
      • Vitamin A
        • Function
          • *Helps the immune system work properly *Helps vision in dim light *Keeps skin  healthy
        • Sources
          • Liver
          • Eggs
          • Oily fish
        • Deficiency
          • Night blindness
        • Excess
          • Chronic toxicity
        • DRV
          • *0.7mg a day for men *0.6mg a day for women
      • Vitamin D
        • Function
          • Helps regulate the amount of calcium and phosphate in the body
        • Sources
          • Egg yolks
          • Sunlight
          • Oily fish
        • Deficiency
          • Rickets
        • DRV
          • *Babies up to the age of one year need 8.5-10mcg of vitamin D a day *Children from the age of one year and adults need 10mcg of vitamin D a day
        • Excess
          • Hypercalcemia
      • Vitamin E
        • Function
          • *Helps maintain healthy skin and eyes *Strengthen the immune system
        • Sources
          • Olive oil
          • Nuts
          • Seeds
        • Excess
          • *Nausea *Fatigue *Headaches
        • DRV
          • *4mg a day for men *3mg a day for women
        • Deficiency
          • *Poor transmission of nerve impulses *Muscle weakness.
      • Vitamin K
        • DRV
          • Adults need approximately 1mcg a day of vitamin K for each kilogram of their body weight.
        • Function
          • Needed for blood clotting, which means it helps wounds heal properly
        • Sources
          • Green leafy vegetables
          • Vegetable oils
          • Cereal grains
        • Deficiency
          • Excessive bleeding and  bruising easily
        • Excess
          • Makes clotting problems worse
    • Water solubles
      • Vitamin B2 (rRboflavin)
        • Function
          • *Helps keep skin, eyes and the nervous system healthy *Helps the body release energy from food
        • Sources
          • Rice
          • Milk
          • Eggs
        • Deficiency
          • Ariboflavinosis
        • Excess
          • Increased risk of kidney stones
        • DRV
          • *1.3mg a day for men *1.1mg a day for women
      • Vitamin B3 (Niacin)
        • Function
          • *Helps release energy from the foods we eat *Helps keep the nervous system and skin healthy
        • Sources
          • Wheat flour
          • Fish
          • Milk
        • Deficiency
          • Pellagra
        • Excess
          • Liver toxicity
        • DRV
          • *16.5mg a day for men*13.2mg a day for women
      • Vitamin B12 (Folic acid)
        • Function
          • *Helps the body form healthy red blood cells*Helps reduce the risk of central neural tube defects
        • Sources
          • Broccoli
          • Brussels sprouts
          • Spinach
        • Deficiency
          • Anaemia
        • Excess
          • *Abdominal cramps *Diarrhea  *Confusion,
        • DRV
          • Adults need 200mcg of folic acid a day
      • Vitamin C
        • DRV
          • Adults (19-64 years) need 40mg of vitamin C a day
        • Deficiency
          • Scurvy
        • Excess
          • *Stomach pains *Diarrhoea  *Nausea.
        • Sources
          • Oranges
          • Strawberries
          • Red & green peppers
        • Function
          • *Helps protect cells and keeps them healthy *Maintains healthy skin, blood vessels, and bones *Helps with wound healing
      • Vitamin B1 (Thiamin)
        • Sources
          • Fresh and dried fruit
          • Peas
          • Eggs
        • Deficiency
          • Beriberi
        • Excess
          • Drowsiness
        • DRV
          • *1mg a day for men *0.8mg a day for women
        • Function
          • *Helps break down and release energy from food *Helps keep the nervous system healthy

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