VITAMINS

Facts about vitaminsVitamins are made up of Carbon, Hydrogen, oxygen

Many vitamins cannot be stored or made by the body so they need to be taken every day. If you eat a wide variety of foods you should get all the vitamins you need.

We need vitamins To prevent illness and maintain

good health Aid building and repair Control the release of energy

needed by the body Vitamins A and D are fat soluble.

Vitamins B and c are water soluble.

VITAMIN A

Found in Liver, egg yolk, dark

leafy vegetables, red fruit/veg, like carrots and mangos

Needed for Healthy eyes and bone

growthLack of it causes Problems with eye sight,

dry skin, slow growth in children.

Too much causes An orange tint to the

skin.

VITAMIN D

Found in Margarine, breakfast

cereals, produced by sunlight on skin.

Needed for Strong bones and

teethLack of it causes Rickets, osteoporosis,

poor development of the unborn child

Too much causes Can be poisonous

VITAMIN B COMPLEX

Found in Wholegrain cereals,

yeast, meat

Needed for Releases energy from

food

Lack of it causes Beri beri

Too much causes Not stored in the body-so

cannot have too much

FOLIC ACID

Found in Leafy green

vegetables, pulses, bananas

Needed for Makes red blood cells

Lack of it causes Defects in babies eg.

Spina bifida

Too much causes Not stored in the body-

so cannot have too much

VITAMIN CFound in Citrus fruits, green

vegetables, blackcurrants

Needed for Helps iron absorption

Lack of it causes Scurvy, slow healing of

wounds

Too much causes Water soluble, so lost in

urine

MINERALS

An adequate supply of minerals is essential for good health. Minerals are used in building the body and controlling how it works.

CALCIUMFound in Dairy products, green

vegetables, bones in canned fish

Needed for Strong bones and teeth,

blood clotting

Lack of it causes Rickets, weak teeth, muscle

and nerve problems

Too much causes Not possible

PHOSPHORUS LINKED WITH CALCIUMFound in All plant and animal cells

Needed for Strong bones and teeth,

energy release from food

Lack of it causes Not likely to happen

Too much causes Tetany, poor muscle tone

SODIUMFound in Most fish, most

manufactured foods, monosodium glutamate

Needed for Water balance, nerve and

muscle activity

Lack of it causes Muscular cramps

Too much causes Raised blood pressure heart

disease stroke

FLUORIDEFound in Seafood, fluoridated

water, some toothpaste

Needed for Protects teeth

Lack of it causes Tooth decay

Too much causes Brown spots on teeth

IRONFound in Meat, cocoa, dried fruit,

green leafy vegetables

Needed for Transports oxygen in the

body

Lack of it causes Anaemia

Too much causes Liver damage

WATERWater is essential for life.It is used to Control body

temperature by perspiration

Lubricate joints Maintain healthy skin Prevent constipation

Adults require 2-3 litres per day. Without water the body dehydrates which can lead to death. Excess water is normally excreted as urine but in some cases drinking too much may be fatal.