Vitamins

Vitamins

1. Vitamin A

   • Sources
     • Vitamin A comes in two forms, Retinol and Carotene. Retinol is Animal Sources Carotene is vegetable (Think CARROT-ene)!
     • LIver
     • Butter
     • Cheese
     • Margarine
     • Sardines
     • Meat
     • Eggs
     • Spinach
     • Carrots
     • Green vegetables
   • Function
     • Required for growth in children
     • Assists with good vision - particulary in dim light
     • Protects surface tissues

2. Vitamin D

   • Sources
     • Sunlight
     • Fish liver oils
     • Oily Fish
     • Egg yolk
     • Liver
     • Margarine
     • Fortified breakfast cereals
   • Function
     • Essential with calcium and phosphorus for the development of strong bones and teeth
     • Quicker healing of bone fractures
     • Allows calcium to be absorbed in small intestine

3. Vitamin E

   • Function
     • Involved in maintenance of cell membranes
     • One of the Anti-Oxidant vitamins
   • Sources
     • Vegetable Oils
     • Eggs
     • Liver
     • Meat
     • Oatmeal
     • Wheat germ
     • Margarine

4. Vitamin K

   • Sources
     • Leafy Green Vegetables
     • Eggs
     • Milk
   • Function
     • Required for the clotting of blood

5. Vitamin C

   • Sources
     • Peppers
     • Blackcurrants
     • Cabbage
     • Strawberries
     • Potatoes
     • Green Vegetables
     • Citrus Fruits
   • Function
     • Helps prevent against infections
     • Helps in the formation of connective tissues
     • Helps in the absorption of Iron
     • Essential in the formation of the walls of blood vessels

6. Vitamin B

   • Vitamin B1 (thiamin)
     • Function
       • Release of energy from carbohydrates
       • Growth and functioning of nervous system
       • Maintains muscle tone
   • Vitamin B2 (Riboflavin)
     • Function
       • Required for normal growth in Children
       • Release of energy from protein, carbohydrates and fat
     • Sources
       • Milk
       • Eggs
       • Yeast
       • Liver
       • Kidney
       • Meat
       • Green Vegetables
   • Sources
     • Milk
     • Flour
     • Bread
     • Brown Rice
     • LIver
     • Kidney
     • Eggs
     • Cereals

7. Folic Acid

   • Sources
     • Liver
     • Kidneys
     • Dark leafy vegetables
     • Whole grain cereals
     • Whole-wheat bread
     • Pulses
   • Function
     • Required in formation of red blood cells
       • Folic Acid also has a role in the prevention of neural tube defects (e.g. Spina Bifida) in developing foetuses