Transcript Vitamins pages 12-13
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.