Vitamins

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Functions
Function of red blood cells, transfers oxygen around the body as it is needed to make haemoglobin, prevents anaemia
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Daily Requirement
10mg
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Effects of deficiency
Red blood cells will start to contain too little haemoglobin, resulting in the oxygen carrying capacity of blood is reduced
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Will make you feel tired and look pale
Iron
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Main sources
Liver, kidney, beans
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Calcium
Helps in the construction of bones and teeth, needed in the processes as muscle contraction, nerve transmission, and blood clotting
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Iodine
young and mature children: 500mg, adolescents and adults: 1000mg, avg: 800mg, pregnant: 1200mg
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Zinc
bread, milk, cheese
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Effects of defficiency
Can cause rickets, a condition that leads to broken bones and bone deformities, lead to low bone density, and impairment of muscle and nerve functions
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Phosphorus
Important for the building and maintaining bones and teeth, involved in reactions that turn chemical energy from food
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800mg
Rare as it is found in large quanitites, but the same similar effects as calcium
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Combined with oxygen
phosphates
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meat, milk, fish and cereals
Needed in the body to produce hormones in the thyroid gland that controls the rate of metabolism, helps manage sugar levels, helps keep a healthy body weight, needed for cells to convert food into energy.
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0.15mg
seafood, milk, green vegetables, canned tuna, potatoes
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Can result in goitres - swollen thyroid gland, and hypothyroidism - thyroid activity slows down
Involved in several processes such as sperm production, growth, healing of wounds, blood clotting. Helps immune system work properly and beakdown of carbohydrates
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13mg
meat, eggs, nuts, milk, cereals
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Card 2

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Daily Requirement

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10mg

Card 3

Front

Effects of deficiency

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Card 4

Front

Will make you feel tired and look pale

Back

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Card 5

Front

Main sources

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