Vitamins

Question 1

Vitamin A?

Answer 1

Good for eye, growth and bone formation

Liver, fish liver, carrots, green leaft vegs, eggs, peaches, apricots.

Lack ; poor vision, increase infection, dryness of conjunctiva, loss of appetite

Question 2

B1?

Answer 2

Good for nerves and help to break down carbs and fats.

Found in liver, pork, pulses, brewers yeast, dried beans, peanuts and cerelas.

Weight loss, mental confusion, paralysis of extremities.

Question 3

B2?

Answer 3

Help release energy, growth and development.

Dairy products, meat, fish, broccoli, spinach, asparagus, cerelas, turnip greens.

Soreness of the mouth and lips, burning of eyes, depression may develop

Question 4

B3?

Answer 4

Good for releasing energy and helps breakdown of protein. Formation of RBCs.

Found in meat, fish, milk and eggs.

Skin inflammation, pellagra,

Question 5

B6?

Answer 5

Same as Bs

Question 6

B7 ( biotein)

Answer 6

Liver, egg, soy flour, cerelas and yeast.

Increase cholesterol levels
Hair loss
Conjanctivits
Enlargement of liver.

Question 7

B12?

Answer 7

Meat, salmon, cod, milk, eggs, cheese, cerelas.

Pernicos anaemia

Question 8

Vitamin D?

Answer 8

Regulate the absorption of ca and phosphorus.

Sunlight, oily fish, milk, eggs and cerelas

Rickets and osteomalacia

Question 9

Vitamin E?

Answer 9

Protects fats. Antioxidant

Margarine, vegs oil, nuts, wheat germ, green leaft Vegs

Anemia in infants and nerve damage in adults

Question 10

Vitamin K?

Answer 10

Regulate blood clotting

Broccoli, spinach, vegs oils, cerelas grains,

Question 11

Folic acid?

Answer 11

Good for growth of cells.

50% of it destroyed while cooking. Liver, yeast, green vegs, legumes.

Meglobalstic anemia
Neural defects
Sore tongue, palpitations
Digestive disorders

Question 12

Pantothenic acid?

Answer 12

It’s a B complex vitamin and produce fats; bile and vitamin D, RBCs, meat, fish, wholegrain

Tingling and fatigue

Question 13

Ca?

Answer 13

Bread, nuts, green vegs

Osteoporosis

Question 14

Iron?

Answer 14

Good for RBCs

Liver, beans, meat, nuts, dried fruits, apricots, brown rice, most dark vegs ( watercress)

8. 7mg for men
9. 8mg for women

Question 15

Mg?

Answer 15

For energy metabolism, muscle function

Green vegs and wholegrain

Apathy and muscle weakness

Question 16

Phosphorus?

Answer 16

Energy metabolism and support bones

Meat, milk, nuts, yeast and cerelas

Hypophosphtemia

Question 17

Potassium k?

Answer 17

Maintaince of fluids and electrolyte

Meat, milk, fruit and vegs

Weakness, muscle cramps, constipation, low pressure, tingling and palps

Question 18

Na?

Answer 18

Maintaince of fluids

Salt, meat and fish, bread, nuts

Anorexia, headache N&V muscle cramps and confusion