Vitamins and minerals
- Created by: shannon20
- Created on: 26-01-18 14:52
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- Vitamins and Minerals
- Vitamins
- Sources
- B2
- Milk
- Eggs
- Liver
- Mushrooms
- B1
- Whole grain
- Nuts
- Meat (Pork)
- Fruit and Veg
- B3
- Meat
- Wheat
- Eggs
- Yeast
- K
- Dairy products
- Meat
- Green leafy vegetables
- B9
- Brown rice
- Peas
- Oranges
- Bananas
- E
- Vegetable oils
- Nuts
- Seeds
- B12
- Milk
- Cheese
- Eggs
- Fortified cereals
- D
- Oily fish
- Eggs
- Fortified cereals
- Sun light
- C
- Fresh Fruit
- Potatoes
- Vegetables
- A
- Whole milk
- Cheese
- Butter
- Liver
- Dark green vegetables
- B2
- Requirement
- B2
- 1.6 MG
- B1
- 1.4 MG
- B3
- 18 MG
- K
- 80 MG
- B9
- 4 Micro-grams more if pregnant
- E
- 16 Milligrams
- B12
- 6 Micro-grams
- D
- 5 Micro-grams
- C
- 75 MG
- A
- 600 Micro-grams
- B2
- Deficiency
- B2
- Deficiency causes dryness and cracking of the skin around the mouth
- Painful tongue
- B1
- No danger of too much
- Deficiency can cause nervous system disease
- Too little- Can cause heart issues
- B3
- Pellagra- sun sensitive skin
- Can lead to dementia and death
- Too much- itching and nausea
- Pellagra- sun sensitive skin
- K
- It is rare
- Generally a result of other conditions
- It is rare
- B9
- Anemia - immature red blood cells impairing the maturation of bone marrow
- Linked to insomnia and depression
- E
- Too much oxygen can affect memory and cause heart and immune system problems
- Too much- Can stop you from absorbing vitamin A
- B12
- Rare in younger people
- Neurological damage- large red blood cells
- D
- Skeletal deformity
- Too much- disrupts body flow
- C
- Scurvy- fatigue, aching joints and muscles and poor healing
- Too much- diarrhea
- A
- You can have night blindness
- Too much- Pregnancy defects
- Liver and bone damage
- B2
- Function
- E
- It helps to protect cells from free radicals - e.g. too much oxygen.
- It is an antioxidant- it removes stored food which has oxidation elements.
- It can stop inflammation and can slow ageing.
- Balances your skin and hormones.
- D
- It helps build bones and keeps them healthy by absorbing calcium.
- It helps fight diseases such as heart and bone disease.
- It helps reduce depression.
- K
- It binds the proteins you need for blood clotting and bone structure.
- Healing wounds
- New born's are given vitamin K to develop bone growth.
- It binds the proteins you need for blood clotting and bone structure.
- A
- It helps your skin and mucous membranes such as- in the eye, lungs and digestive system.
- Vital for vision, embryonic development and growth.
- It is often refereed to as retinal (RE)
- Helps maintain healthy teeth, skeletal and soft tissue, mucous membranes and skin
- It helps your skin and mucous membranes such as- in the eye, lungs and digestive system.
- B1
- It helps your nervous system and other tissues like skeletal muscles and heart to function properly.
- It is required to release energy from carbohydrates
- B2
- It transports and metabolites iron
- It is required to release energy from proteins, carbohydrates and fats.
- It helps mucous and the skin function.
- B3
- It releases energy from food.
- It helps skin, mucous membranes to function the nervous system.
- B9
- It functions with B12 to form healthy red blood cells.
- It helps with normal cell division.
- It helps the structure of nervous system and development of spinal cord and skull in embryos.
- Maintains amino acids.
- Prevents birth defects
- B12
- Helps the nervous system function
- Helps form red blood cells
- Helps energy production
- C
- It is an antioxidant
- Helps to produce cologne which helps connective tissue and bones to function
- It is good for healing
- Helps blood vessels and the neurological system to function
- E
- Sources
- Minerals
- Calcium
- Function
- Calcium maintains your bones and teeth
- Signals your metabolism
- Calcium helps link your nervous system to your muscles and heart
- It lowers blood pressure
- Daily requirements
- 1000 MG
- Sources
- Milk
- Cheese
- Bread
- Soya products
- Fish with bones
- Effects of deficiency
- Hypoglycemia- low calcium- low bone density
- Hyperglycemia- high calcium- stomach pain
- Function
- Iodine
- Function
- Is part of your thyroid- controls your metabolism
- Helps to regulate breathing, body weight and heart rate
- Can affect your cholesterol and menstrual cycle
- Daily requirements
- 150 Micro-grams more if pregnant
- Sources
- Vegetables
- cereal grains
- Seafood
- Milk
- Effects of deficiency
- Can cause swelling of the thyroid
- If you do not get enough then your child may have intellectual
- Function
- Iron
- Function
- Iron forms hemoglobin in red blood cells; hemoglobin binds with oxygen and transports it around the body
- Iron helps protect the immune system
- Iron works with the metabolism (the ability to breakdown food)
- Daily requirement
- 15 MG more if you are pregnant or on your period
- Effects of deficiency
- Anemia- more than 2 billion people suffer world wide
- Dizzyness
- Low blood pressure
- Muscle weakness
- Sources
- Liver
- Nuts
- Seeds
- Eggs
- Dried fruit
- Fish
- Whole grain
- Function
- Zinc
- Function
- Acts as a catalyst, particularly metabolism and the immune system.
- It is essential for cell division
- Essential for growth and tissue repair
- Essential for productive development
- Daily Requirements
- 15 MG
- Sources
- Milk
- Cheese
- Eggs
- Nuts
- Seeds
- Shellfish
- Effects of deficiency
- Your puberty may be delayed
- You may not grow as tall
- Wounds may take longer to heal
- Function
- Phosphorus
- Function
- phosphorus work with calcium to help bone and teeth structure
- Helps with the structure of cell membranes
- Daily requirements
- 1000 MG
- Effects of deficiency
- Rickets
- Bone disease
- Slower metabolism
- Joint pain/ swelling
- Sources
- Red meat
- Fish
- Dairy
- Bread
- Oats
- Function
- Calcium
- Vitamins
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