vitamins and minerals Flashcards
what are vitamins?
vitamins are organic substances present in smaller amounts (micronutrients) within natural food sources. There are 13 essential vitamins that must be consumed in order to maintain vital functions. Vitamins can be fat-soluble or water-soluble.
Vitamin A (fat-soluble)
vitamin A assists in keeping eyes, skin and the immune system healthy. Vitamin A can be consumed through food sources such as fish liver oil, carrots, milk and cheese.
Vitamin D (fat-soluble)
our bodies make vitamin D using energy from the sun, it works with calcium to help maintain healthy bones and teeth. A lack of vitamin D can cause rickets. It can be consumed through the diet in the form of red-meat, egg-yolks and salmon.
Vitamin E (fat-soluble)
vitamin E protects against cell damage, maintains a healthy immune system and helps the body form red blood cells. It can be consumed through food sources such as avocado, mango, spinach, broccoli and kiwi.
Vitamin K (fat-soluble)
helps the body with clotting blood in order to heal wounds, it can be consumed in the form of tomatoes, fish, pumpkin and green-peas.
Vitamin C (water-soluble)
keeps the immune system healthy, protects the skin from bruising and heals cuts and sores. A lack of vitamin C causes a disease called scurvy.
Vitamin B (water-soluble)
assists in the process of energy production within the body, important for nerve function.
Folate (Vitamin B9) (water-soluble)
helps to prevent anaemia, keeps blood vessels and heart healthy and reduces the risk of some birth defects such as spina bifida.
Why is bread fortified in Australia?
The fortification of bread is a process by which folic acid and iodine are added to bread in the manufacturing process. Folic acid is added to the bread in order to reduce the likelihood of neural tube defects in children.
Vitamin B12 (water-soluble)
Vitamin B12 works with folate to create new cells, it assists in making healthy blood cells and keeps the nerves functioning properly.
