Vitamins and minerals

HideShow resource information
View mindmap
  • 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
      • 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
      • 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
        • K
          • It is rare
            • Generally a result of other conditions
        • 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
      • 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.
        • 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
        • 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
    • 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
      • 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
      • 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
      • 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
      • 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

Comments

No comments have yet been made

Similar Health & Social Care resources:

See all Health & Social Care resources »See all Food and Fitness resources »