vitamins

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vitaminBcomplex & Vitamin C

water soluble vitamins

-bodies cannot sore them in same way as fat soluble vitamins

-disappear - need to keep supplying

vitamin B complex

1,2,3,6,9,12 and folic acid

B1-thiamine

B2- riboflavin

B3-niacin

vitamin C

5functions

- make connective tissue to bind body cells together

-helps cuts and wounds heal quicker

-protects immune system

-assists in absorption of iron to prevent anaemia

-to build and maintain the skin

sources

citrus fruits

blackcurrants

green pepper

kiwi

strawberries

green leafy veg

deficient

cuts and wounds fail to heal

anaemia may develop as vit C has to be present to allow iron to be absorbed

greater risk of heart disease/ cancer(as is an antioxidant)

antioxidant ward off free radicals (stray cells -can mutate into cancer cells)

form defence system against free radicals which damage cells and tissue resulting in an increased risk of heart disease and cancers.

margarine -vitamin A&D added to it

k diet 75% come from retinol and 25% from beta carotene

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Vitamin A&D

4 functions of vitamin A

-help you see in dim light

-keeps mucous healthy

-maintenance of healthy skin

-normal growth in children

Animal sources - milk, cheese, eggs, oily fish, liver

Plant sources - carrots, tomatoes, apricots, spinach, cabbage

deficient

-reduced night vision

-dry infected skin &muscous membrane

too much

-harmful to developing foetus

Vitamin D

-proper formation of bones and teeth

-quicker healing of bone fractures

-absorption of calcium and phosphorus

sources

-sun

-cod, liver, oily fish, egg yolk, fortified foods such as breakfast cereals

(fortified - added to it. vitamins added to it )

Stored in the liver and fatty body tissue

The main form of vitamin D is called cholecalciferol- found in foods

15min in sun 3 times a week is adequate

deficient

poor growth and risk of rickets (soft bendy bones)in children

ostemalacia (adult rickets)

(osteo word = bone person like dr)

too much

-deposits of calcium in blood and heart

groups of people

-housebound

-religion-burkas

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Vitamin E

stored in liver and body tissue

Tocopherols

found in every cell

antioxidant

stable in heat and do not dissolve in water

sunflower oil, nuts, egg yolk, bananas, lettuce, spinach, onions, prawns and salmon

functions

-evidence to suggest vitamin E protects body tissue from damage caused by free radicals

- vitamin E prevents cancer, heart disease, dementia, liver disease, and stroke is still uncertain

deficiencies

-not common

-slow wound healing

-difficult to pinpoint possible syumptoms

poor concentratrion

irritiability

muscle weakness

lackof energy

excess

loss of appetite

-

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vitamins B1

thiamine

water soluble

sources- meat, mlik, cheese, fortified bread, cereal, brown rice, dried beans, potatoes, spinach, nuts, peas, yeast

function

-important for energy release

-transmitin from erve signals between brain and pinal chord

- maintenance of nerve cells, several brain and the spinal cord

- normal growth and development body

- athletes required ore thiamine for increased energy release

deficiency

nerve damage

wasting

death

beri beri - tiredness, headaches, muscle weakness, nerve damage, confusion, memory loss and enlargement of the heart

rare in developed countries but can be caused by alcoholism

B2

destroyed by sunliught (foods left out in sunlight)

pasteurisation results in milk loosing about 20%

found in every animal and vegetable cell

wide range of foods - milk, egg, fish, soy beans, yeast

releasing energy from fodd

vital fpor growth

and development of thre body

involved n the production f red blood cells and hormones

skin eyes nervous sytem healthy

deficiency rae

excess non

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micronutirents - vitamins and minerals

small quantities

(micro=small)

vitamins

-chemical substances vital to life

-body incapable to make them so supplied by food

2 types

-water soluble

-fat soluble

fat soluble vitamins

-A

-D

-E

-K

water solube vitamins

-B complex

-C

vitamin E

stored in liver and body tissue

tocopherols

found in every cell

atioxident

stable in heat and do not dissolvein water

sunflower oil, nuts, egg yolk, bananas, lettuce, pinach, ons,prawns and salmon

functions

-

soup conserving and preserving vitamins in the water

Página 6

Vitamins K1and K2

vitamins K1 and K2

fat soluble

leafy green veg, green peas, beans, broccoli, spinach, veg oil, cereals, small amounts in airy and meat

functions

- vitamin K is involved in production of blood clotting

-important in bone health

-can increase bone density

-prevent osteoporosis

deficiency

(rare as made in body)

bruise easily

excessive bleeding from wound

new-born babies are at risk o developing a condition associated with vitamin k deficiency

so are given an injections? of vitamin k when born

no evidence of possible excess