Micronutrients vitamins Flashcards
Vitamin A (functions)
-healthy eyesight
-healthy skin
-healthy immune system
-normal growth
Antioxidant
Vitamin a (sources)
Animal(retinol) Cheese Eggs Milk Oily fish Plant (carotene) Carrots Green leafy veg Orange colored fruit
Vitamin d (function)
Regulates amount of calcium in body
Vitamin d (sources)
Oily fish Eggs Butter Meat Fortified foods-breakfast cereals Most vit d is obtained from sunlight
Deficiency
Children-rickets
Adults-osteomalacia
Vitamin B1 (functions)
Assists release of energy from food especially carbs
Promotes normal functioning of nervous system,muscles and heart
Vitamin b1 (sources)
Fortified cereals Meat Whole grains Eggs Meat Fish
Vitamin B12 (functions)
Formation of red blood cells
Energy production
Functioning of nervous system
Vitamin B12 (sources)
Fortified cereals Dairy products Eggs Meat Fish
Folate (functions)
Pregnancy- reduces risk of neural tube defects (spins bífida)
Involved in formation of healthy red blood cells
Required for cell division
Folate (sources)
Fortified cereals
Green leafy veg-cabbage
Some fruit-oranges
Folate (deficiency)
Risk of anemia
Spins bífida
Vitamin c (functions)
Helps body absorb iron (also reducing risk of a anaemia)
Normal structure of blood vessels
Promotes development of connective tissue
Wound healing
Antioxidant
Vitamin c (sources)
Vegetable- peppers
Citrus fruits-oranges
Berry fruits
Kiwi
Vitamin c (deficiency)
Fatigue Weakness Aching joints and muscles Bleeding gums Prevent wounds from healing well
