micronutrients (1): vitamins

micronutrients (1): vitamins

1. Thiamin (B1)

   • food source
     • fortified breakfast cereals
     • milk
     • pork
     • pork
     • bran
     • whole wheat
   • function
     • obtained from diet
     • cannot be stored
     • release energy from carbohydrates
   • deficiency
     • beri-beri
     • anorexia
     • fatigue
     • weakness of legs

2. vitamin A (retinol;carotene)

   • excess
     • toxic, causing skin to turn yellow / orange
     • whilst pregnant: birth defects
   • deficiency
     • night blindness
     • can't see in dim light
   • function
     • protects against cancer
     • healthy skin
     • good eyesight
     • vision in dim light
   • food sources
     • carotene
       • dark green leafy vegetables
       • pumpkin
       • carrot
     • retinol
       • whole milk
       • liver

3. Riboflavin (B2)

   • function
     • normal growth
     • release of energy from protein, carbohydrate and fat
   • food source
     • liver
     • milk
     • cheese
     • eggs
     • yeast
     • some green vegetables
   • deficiency
     • dermatitis
     • infected skin

4. niacin (B3)

   • function
     • release energy from carbohydrates
     • maintain health of nervous and digestive system
   • food source
     • cereals
     • yeast
     • meat
     • fish
     • eggs
     • milk
   • deficiency
     • pellagra
       • diarrhea
       • dermatitis
       • dementia

5. cobalamin (B12)

   • function
     • synthesising fatty acids in myelin sheath of nerve tissue
     • formation of rbc
   • food souce
     • milk
     • meat
     • eggs
   • deficiency
     • megaloblastic anaemia

6. vitamin C (ascorbic acid)

   • function
     • production of collagen
     • growth of bones
     • healing wounds
     • antioxidant
     • absorption of iron
   • food source
     • strawberries
     • cabbage
     • citrus fruits
     • cauliflower
     • tomatoes
     • broccoli
     • tomatoes
   • deficiency
     • scurvy
       • spots on the skin
       • bleeding gums
       • loose teeth

7. vitamin D (cholecalciferol)

   • function
     • growth & maintenance of healthy bones & teeth
     • absorption of calcium and phosphorus
   • food source
     • fish liver oils
     • oily fish
     • egg yolk
     • fortified margarine
     • NON FOOD SOURCE: sunlight
   • deficiency
     • rickets
       • soft bones, bent legs
       • children, teenagers
     • osteomalacia
       • pain
       • muscle weakness
     • osteoporosis
       • middle-aged women

8. vitamin E (tocopherol)

   • function
     • natural antioxidant
     • protection of membranes from free radicals
     • protect polyunsaturated fats from oxidation
     • protect against heart disease and cancers
   • food source
     • peanuts
     • seeds
     • nuts
     • sunflower oil
     • olive oil
     • wheatgerm oil
     • milk
     • egg yolk
   • deficiency
     • in premature babies or people with malabsorption problems
       • increased breakdown of RBC
       • muscle tissue damage
       • swelling of adipose tissue

9. vitamin K

   • function
     • blood clotting
     • synthesis of bone protein
     • binding with minerals
     • maintain bone density
   • food source
     • green leafy vegetables
     • milk
     • meats
     • eggs
     • cereals