Vitamins and Minerals

Sources of vitamin A

Milk, egg, carrot

Functions of vitamin A

Healthy eyes, skin and bones, hormone synthesis

Vitamin A deficiency

Night blindness, dry scaly skin, inefficient function of immune system

Sources of vitamin D

Cheese, egg, butter, cereal, sun

Functions of vitamin D

Absorption and use of calcium and phosphorus for strong bones and teeth

Deficiency of vitamin D

Rickets, osteoporosis, osteomalacia

Rickets

Failure of growth therefore deformity of bones, children

Osteoporosis

Fragile bones

Osteomalacia

Soft bone disorder characterised by muscle weakness and bone fragility, adults

Sources of vitamin E

Egg yolk, vegetable, nuts

Functions of vitamin E

Antioxidant to prevent cell membrane damage and reduce risk of heart disease, cancer and cataracts

Deficiency of vitamin E

Very low birth weight, neurological problems due to poor nerve conduction

Sources of vitamin K

Liver, vegetable oil, leafy green vegetable

Vitamin E functions

Needed by liver to produce clotting factors

Vitamin K deficiency

Defective blood clotting causing severe bleeding when injured

Sources of B1

Nuts, egg yolk, liver

Functions of B1

Convert carbohydrates and fat into energy, essential for normal growth and development, nervous system, heart, digestive system

Deficiency on B1

Beri-beri

Beri-beri

Altered nerve activity, weight loss, emotional disturbances, impaired sensory perception, weakness and pan in limbs, periods of irregular heartbeat, oedema of bodily tissue, can cause heart failure and death

Sources of B2

Green vegetable, milk, egg, cheese

Functions of B2

Metabolism of carbohydrates, fat and protein, needed for enzymes involved in red blood cell formation, respiration, antibody production, regulating human growth, reproduction, healthy skin nails, hair and growth

B2 deficiency

Skin rash, eye sensitivity to sun

Sources of B9

Dark leafy green vegetables, citrus fruit, liver, bacteria in large intestine

Functions of B9

Production and maintenance of new cells, periods of rapid cell division and growth, needed in RNA and DNA replication and red blood cell formation

RDA of B9

400mmg, 600-800mmg for pregnant women

Deficiency of B9

Neural tube defects, malformations of brain, anaemia

Sources of vitamin C

Fresh fruit and green vegetable

Functions of vitamin C

Antioxidant, collagen synthesis, enhances immune system, protection in lead poisoning and cancer

Deficiency of vitamin C

Scurvy

Scurvy

Easily bruised, loose teeth, fragility of blood, poor healing, compromised immune system, superficial bleeding, mild anaemia

Sources of calcium

Milk, cheese, egg, green vegtable

Functions of calcium

Bone and teeth formation, blood coagulation, nerve and muscle activity

Deficiency of calcium

Stunted growth in children, bone loss in adults

Sources of potassium

Meat, milk, fruit and vegetables

Functions of potassium

Fluid balance, nerve and muscular activity

Deficiency of potassium

Muscular weakness, cardiac arrest

Sources of phosphorus

Cheese, oatmeal, liver, kidney

Functions of phosphorus

Bone and teeth formation, component of enzymes, DNA and RNA

Deficiency of phosphorus

Weakness, demineralisation of bones

Sources of sodium

Salt, cured meat, pickles, processed cheese

Functions of sodium

Fluid balance, muscle and nerve activity, blood pressure

Deficiency of sodium

muscle cramps, reduced appetite, weakness

Sources of iron

Red meat, green vegetables, egg yolk

Functions of iron

Component of haemoglobin and some enzymes

Deficiency of iron

Anaemia, weakness, infection, fatigue