Micronutrients (vitamins)

Vitamin A functions

Improves immune function. Forms and maintain healthy teeth, skeletal and soft tissue, mucus membranes, and skin. Required for vision.

Vitamin A food sources

Eggs yolks, chicken liver, Salmon, Cheddar cheese, orange and green leafy vegetables.

Vitamin A excess consequences

Chronic toxicity can lead to liver damage.

Vitamin A deficiency consequences

Increases severity and risk of dying from infections like measles and diarrhea. Cause vision loss, bone pain, and skin changes.

Vitamin A impact on health and wellbeing

Physical
Impact on the functioning of the body systems by lowering the immune system, increasing susceptibility to colds and viruses.

B-Group vitamins functions

Energy levels, brain function and metabolism.

B-Group vitamins food sources

Whole grains
Meat
Legumes
Seeds and nuts
Dark, leafy vegetables

B-Group vitamins excess consequences

Vomiting, liver damage, and high blood sugar levels

B-Group vitamins deficiency consequences

can cause nerve damage, weakness, fatigue and anemia.

B-Group vitamins impact on health and wellbeing

Mental health – B-group vitamins provide energy release enabling optimal functioning of the brain, for positive thought processes. This helps to lower stress levels, preventing depression.

Folate (B9) functions

Helps cells grow and function, forming red blood cells.

Folate (B9) food sources

Chickpeas, peanuts, spinach, lettuce, chicken.

Folate (B9) excess consequences

Nerve damage and heart attack.

Folate (B9) deficiency consequences

Anaemia (fatigue). In utero leads to neural tube defects such as spina bifida. Headaches, pale skin.

Folate (B9) impact on health and wellbeing

Emotional - Low folate has been linked to express more low emotions like prolonged sadness, increasing the risk of depression, and a poor response to antidepressants

vitamin c functions

Growth and repair of all body tissues including skin bone teeth and cartilage. Wound healing. Absorbs iron.

vitamin c food sources

Broccoli, Brussel sprouts, cauliflower, green and red bell peppers, tomatoes, spinach and kale

vitamin c excess consequences

Diarrhea, nausea, vomiting, heart burn, abdominal cramps, headaches and insomnia.

vitamin c deficiency consequences

Scurvy which can be very severe but uncommon. Symptoms include fatigue, depression and connective tissue defects

vitamin c impact on health and wellbeing

Mental health - May improve symptoms of anxiety, depression and bipolar disorder, improving a positive sense of self by developing strategies to feel good about themselves

Vitamin D functions

Aids with calcium absorption. Required for bone growth and ossification (hardening).

Vitamin D food sources

Fatty fish, tuna, mackerel, salmon, some dairy products (orange juice, soy milk and cereals) kale

Vitamin D excess consequences

Toxicity build up in blood, causing nausea and vomiting, weakness and frequent urination.

Vitamin D deficiency consequences

Soft bones a condition known as rickets in children and osteocalcin in adults.

Vitamin D impact on health and wellbeing

Physical - A lack of vitamin D can impact on the functioning of the body and it’s systems by weakening bones, increasing osteoporosis, decreasing daily activities such as house chores.