VITAMINS AND MINERALS

BY MUHAMAD NOOR AFIQ BIN MOHD YAZED

VITAMINS
Vitamin A (Retinol) Major Food Source Animal liver, eggs, milk, green vegetables Function For vision vitamin A forms the light absorbing pigment rhodopsin maintenance of healthy skin gives immunity to the body Deficiency Symptom -Leads to night blindness

B1 (thiamine) Meat, milk, yeast

-dry mucous membrane and dry skin -infections -cause beriberi

Helps body to oxidise carbohydrates to release energy Helps body to oxidise food to release energy

B2 (riboflavin)

Meat, milk, green vegetables

-dry and cracked skin, mouth sores and poor growth

B3 (niacin)

Meat, potatoes, coffee Occurs in all living cells, both plants and animals

Helps body to oxidise food to release energy Helps in metabolism of carbohydrates, proteins and fatty acids Promotes red blood cell production -Helps to make DNA and RNA during rapid cell division and growth -Helps in formation of red blood cell and regulate the proper function of iron

-causes pellagra

B5 (panthothenic acid)

-a shortage of vitamin B has not been recorded

B6 (pyridoxine)

Liver, fish, cereals

-cause irritability -fatigue -anaemia Prevention of miscarriage, birth defects and limb defects of babies

B9 (folic acid)

Liver, raw leafy green vegetables

B12

Meat, milk dairy products

Helps in formation of red blood cells and tissue formation Helps in growth, metabolism of fats and protein and production of energy Helps in formation and maintenance of collagen

-pernicious anaemia

H (biotin)

Yeast, vegetables, liver

- dry scaly skin - loss of appetite - Mental depression - Scurvy

C (ascorbic acid)

Citrus fruit, lime fruit, guava, orange

D (calciferol)

Egg yolk, liver, tuna, sunshine

Helps body to absorb calcium from food, bone formation and strengthening teeth
Protects your cells from oxidation, formation of red blood cells, muscels and tissue

Cause rickets Cause brittle bone

E (tocopherol)

Vegetables oil, wheat germs, liver

Fatigue Wounds heal slowly

K (phylloquinone)

Fish, soybean oil, egg yolk

Controls blood clotting

- Takes a long time for blood to clot

MINERALS
Mineral
Calcium (Ca)

Major food source

Cheese, milk, anchovies

Function
making bones and teeth normal blood clotting needed for hundreds of enzymes in body to function hormone action and nerve transmission

Deficieny symptom
Rickets

Magnesium (Mg)

Green vegetables, oats, nuts

Dizziness Depression Hypertension

Sodium (Na) and chlorine (Cl)

Table salt, meat cheese

regulate bodys fluid balance chlorine is needed for formation of stomach hydrochloric

Sodium deficiency is not common Cause cramps

Phosphorus (P)

Nearly in all foods

Important in nucleic acid synthesis and energy release in cells (ATP) Regulate bodys fluid balance Transmission of nerve impulse Makes haemoglobin

Affects proper bones and teeth Affects cell respiration and muscle contraction Muscular weakness

Potassium (K)

Meat, fruits, green vegetables

Iron (Fe)

Lean meat, cocoa, dried beans Sea food, iodised salt

Anaemia Leading to weakness Rapid heartbeat Goitre Cretinism

Iodine (I)

Synthesis of thyroxine hormone that regulates metabolism and growth Protects tooth enamel against decay

Florine (F)

Drinking water, sea food

Increased incidences of tooth decay

Sulphur (S)

Meat, eggs, legumes milk

Grains, nuts

- Energy metabolism - Detoxification

For growth and development

- Rarely deficient
Impaired wound healing Appetite loss Impaired sexual development

Zinc (Zn)