[FOOD] Vitamins

Vitamins are mirco-nutrients; so small amounts are needed for health.

There are two groups of vitamins:

• Water-soluble (vit C and B-group)
• Fat-soluble (vit A, D, E, K)

Fat-soluble. Needed for good vision, healthy skin and tissue + growth.

Retinol

• For: night vision, healthy skin.
• Sources: Animal origin - dairy products, oily fish.

Beta-carotene

• For: antioxidant, protect against cancer.
• Sources: Plant origin - carrots, green and yellow vegetables.

Deficiency:

• long-term may cause night blindness.
• Excess can cause liver & bone damage.

There's many types of the B-group vitamin. But only the following 5 is the main ones that'll is included in the syllabus:

• Vitamin B1 Thiamin
• Vitamin B2 Riboflavin
• Vitamin B Niacin
• Vitamin B12
• Vitamin B Folate - Folic acid

The B-group vitamins are water-soluble.

Needed for the release and transfer of energy from nutrients (carbohydrate) in body cells.

Sources: fortified breakfast cereals, milk & milk products, bread and potatoes

Deficiency: Slow growth and development; tiredness + depression; beriberi.

Needed for the release and transfer of energy from nutrients (protein, carbohydrate & fat).

Sources: fortified breakfast cereals, milk & milk products, meat, eggs and vegetables.

Deficiency: Slow growth and development; skin and eye problems.

Needed for release of energy in cells (energy-producing reactions), nervous system and healthy skin.

Sources: fortified breakfast cereals, meat, bread and potatoes. Niacin can be produce in the body by an amino acid, tryptophan.

Deficiency: pellagra (symptoms: diarrhoea, dementia and dermatitis); high doses can cause liver damage.

Needed for production of red blood cells and prevent anaemia; protects nervous system.

Sources: All animal-origin food: meat, liver, milk, cheese, fish; fortified breakfast cereals.

Deficiency: pernicious (deadly) anaemia and neurological problems.

Deficiency of B12 are more common in vegetarians practicing a vegan diet. Therefore B12 supplements are needed.

Needed for red cell + DNA production, cell division and growth. Pregnant women need to have a right amount of intake of folic acid, especially at the early stage of pregnancy.

Sources: fortified breakfast cereals, spinach, fruits, bread (fortified), nuts + pulses.

Deficiency: tiredness, anaemia; neural tube defects in pregnancy.

Name: Ascorbic Acid

Water-soluble. Antioxidant; needed for healthy skin, helps maintain connective tissues, wound-healing; iron absorption (blood-orange).

Sources: Fruits (especially citrus fruits) and vegetables.

Deficiency: Scurvy.

Very water-soluble, therefore easily lost during cooking process and by soaking.

Name:  Cholecalciferol 

Fat-soluble. Needed for growth, healthy bones and teeth; helps absorption of calcium (sunny bones).

Sources: Sunlight; margarine, oily fish.

Deficiency: rickets, high intake causes hypercalcaemia (unusual excess amount of calcium in blood) in children.

Name: Tocopherol

Fat-soluble. Needed for healthy skin; helps protect against heart disease.

Sources: Eggs, nuts, cereals, vegetable oils.

Deficiency: Rare.

Name: Phytomenadione

Fat-soluble. Needed for blood-clotting.

Sources: Vegetables, fruits, cereals, meat; produced by bacteria in large intestine.

Deficiency: Rare.