V

ITAMINS

Facts about vitamins Vitamins 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.

V

ITAMIN

A

Found in

 Liver, egg yolk, dark leafy vegetables, red fruit/veg, like carrots and mangos

Needed for

 Healthy eyes and bone growth

Lack of it causes

 Problems with eye sight, dry skin, slow growth in children.

Too much causes

 An orange tint to the skin.

V

ITAMIN

D

Found in

 Margarine, breakfast cereals, produced by sunlight on skin.

Needed for

 Strong bones and teeth

Lack of it causes

 Rickets, osteoporosis, poor development of the unborn child

Too much causes

 Can be poisonous

V

ITAMIN

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

F

OLIC 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

V

ITAMIN

C

Found 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

M

INERALS

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

C

ALCIUM

Found 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

P

HOSPHORUS LINKED WITH CALCIUM

Found 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

S

ODIUM

Found 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

F

LUORIDE

Found in

 Seafood, fluoridated water, some toothpaste

Needed for

 Protects teeth

Lack of it causes

 Tooth decay

Too much causes

 Brown spots on teeth

I

RON

Found 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

W

ATER

Water 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.