Vitamins and Minerals

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Fat Soluble Vitamins

  • Vitamin A
    • Functions: maintains skin health, aids night vision, aids bone development
    • Daily requirement (mg): 0.65
    • Main sources: liver, milk, cheese, eggs, carrots
  • Vitamin D
    • Functions: promotes growth of bones and teeth
    • Daily requirement (mg): 0.01
    • Main sources: fish oils, vitamin-fortified processed foods (e.g. margarine), sunlight on skin
  • Vitamin E
    • Functions: antioxidant
    • Daily requirement (mg): 9
    • Main sources: vegetable oils, nuts, whole grain foods
  • Vitamin K
    • Functions: necessary for blood clotting
    • Daily requirement (mg): 0.07
    • Main sources: cabbage, broccolli, spinach, eggs, pork, bacteria in the intestines

Water Soluble Vitamins

  • Vitamin B (Thiamine)
    • Functions: involved in enzyme action to release energy from carbohydrates, aids nervous system functions
    • Daily requirement (mg): 0.9
    • Main sources: liver, kidney, whole grain foods, peas, beans, cereal
  • Vitamin B (Riboflavin)
    • Functions: involved in enzyme action to release energy from carbohydrates and fats, maintains healthy skin
    • Daily requirement (mg): 1.5
    • Main sources: milk, dairy products, meat, leaf vegetables
  • Vitamin B (Niacin)
    • Functions: involved in enzyme action to release energy from carbohydrates, helps to synthesis fats in the body
    • Daily requirement (mg): 17
    • Main sources: meat, poultry, fish, whole grain foods, peas, beans
  • Vitamin B (Folic acid)
    • Functions: involved in enzyme action for growth of red blood cells ad DNA production
    • Daily requirement (mg): 0.2
    • Main sources: liver, leaf vegetables, peas, beans, nuts
  • Vitamin C (Ascorbic acid)
    • Functions: helps…

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