Vitamins

Vitamins | Role of vitamins in human body | Dietary sources of the vitamin | Disease related to a deficiency of the vitamin | Vitamin A | Helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development and helps maintain healthy skin, hair and mucous membranes. It has been shown to be an effective prevention against measles | Tomatoes, cantelopes, watermelons, peaches, kiwi, oranges, blackberries, carrots spinach and avocado | Night blindness, retarded growth, skin disorders and increased infection risk | Vitamin B | Enhances the uptake of carbohydrates to make energy and improves heart and nervous system functions | Whole grains, egg yolks, beef, poultry, liver, nuts, legumes, kelp, asparagus and the cabbage family | Beri-beri muscle, weakness (including the cardiac muscle), neuritis and paralysis. It may also affect brain functioning. | Vitamin C | Builds connective tissues and collagen, protects cells against pollution and free radicals, bolsters immunity and reduces asthma symptoms | Berries, citrus fruits, cabbage family, green vegetables, peppers, leafy greens, strawberries and tomatoes. | Scurvey- defective bone formation and poor wound healing | Vitamin D | Enhances calcium and phosphorous assimilation to prevent fractures and osteoporosis, assists the development of bones and teeth in children, protects muscles, regulates heart beat, improves immunity, thyroid functions and normal blood clotting. It can also prevent breast cancer | Fatty fish, eggs, dairy. Sweet potatoes and oatmeal | Weak bones, osteomalacia and bone reabsorption | Vitamin E | It’s an antioxidant that enhances tissue repair and blood flow and prevents cancer, cardiovascular disease, cataracts, leg cramps and pre-menstrual symptoms. It promotes wound healing, maintains healthy skin, hair, nerves and muscle, protects cells from damage, controls hypertension and slows down Alzheimer’s disease. | Sources of vitamin E are legumes, cold pressed oils, dark leafy greens, egg yolk, fish, fruits, milk, nuts, whole grains, wheat germ, sweet potatoes, organ meats and seaweed | E deficiency causes neuromuscular impairment, miscarriages, uterine degeneration along with vision and heart disorders | Vitamin K | Increases the blood clotting factor and bone formation | K is found in dark leafy greens, cabbage family, cheese, vegetable oils, tomatoes, asparagus, egg yolks, liver, whole-grains, soy beans and yogurts. The body synthesises vitamin K through the ‘friendly’ bacteria in the gut | K deficiency leads to excessive bleeding (haemophilia) | Vitamin B2 (Riboflavin) | Riboflavin takes an active role in the metabolism, aiding in the conversion of food to energy. Its also needed in the repair of the nails, skin and hair whilst assisting in the formation of red blood cells. Riboflavin also activates vitamin B-6 and folic acid. | Dairy products. Cheese and milk are the best dietary sources of this vitamin, also green leafy vegetables (spinach), whole and enriched grains. | Eye disorders and skin cracking, especially at corners of mouth. | Vitamin B3 (niacin) | Used by your body to release energy from carbohydrates and to process alcohol. Required for the synthesis of sex hormones, as well as being vital to the nervous system. It also aids circulation, and reduces serum cholesterol | Meat, poultry, fish, nuts, whole and enriched grains, dried beans | Pellagra-diarrhoea, dermatitis and mental disturbance | Vitamin B9- folic acid, folacin, folate | Assists the normal development of cells, especially during pregnancy. It also protects your body from amino acids linked to heart disease and stroke. | Green leafy vegetables (like spinach), liver, dried beans. | Macrocytic anaemia (enlarged red blood cells) | Vitamin B6 | The principle vitamin for processing amino acids. It also helps convert nutrients into energy | Fish, poultry, lean meats, whole grains | Anaemia and nervous system disorders. | Vitamin B12 | Maintains healthy nervous system and assists with blood cell formation | Liver, lean meat, fish and poultry, eggs, dairy products | Anaemia and nervous system disorders | Minerals | Role of mineral in the human body | Dietary resources | Deficiency of mineral | Calcium | Building strong bones and teeth | Yogurt, cheese, milk and leafy vegetables | Without calcium your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages | Magnesium | Needed for healthy muscle tone, healthy bones and heart. It’s a natural tranquiliser | Whole grain products, leafy green vegetables, almonds, peanuts, hazelnuts, lima beans, black eyed peas, avocados, bananas, kiwi fruit, shrimp and chocolate | Fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps | Potassium | Important in keeping an acid alkaline balance in the blood. Essential for muscle contraction and normal heart beat | Broccoli, potatoes (with skin), prune juice, orange juice, leafy green vegetables, bananas, raisins and tomatoes | May cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia and kidney and lung failure | Phosphorus | Works together with calcium and must be balanced to be effective. Needed for building bones and teeth. | Dairy products, beef, chicken, halibut, salmon, and whole wheat breads | Unlikely for deficiency to occur as its widely spread throughout plants and animal foods | Sodium | Regulates fluid and acid base balance. Sodium is necessary for hydrochloric and acid production in the stomach. | Fruit, fish and meat | Different body types need different amounts of sodium | Chlorine | Essential for the production of hydrochloric acid in the stomach. Helps the liver in its detoxifying activity | Barley, wheat and other grains and pulses. Green leafy vegetables and fruits like melon | Retarded growth | Sulphur | Vital for healthy skin, hair and nails. Aids in reducing oxidation | Mostly vegetables | Kidney stones and urinary problems | Iron | Builds resistance to stress and disease. Essential for the formation of haemoglobin, which carries oxygen from the lungs to every cell of the body | Leafy green vegetables, beans, shellfish, red meat, poultry, soy foods and some fortified foods | Development of anaemia, fatigue and tiredness | Zinc | Component of enzymes and insulin, aids in wound healing, growth, tissue repair and sexual development | Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods and dairy products | Growth retardation, delayed sexual maturation and impaired wound healing | Iodine | Essential in the formation of thyroxin, the thyroid hormone which regulates much of physical and mental activity | Processed foods and iodized salt | Enlargement of the thyroid and mental illness in young infants and babies who’s mothers lacked iodine during pregnancy |