Food and Nutrition (Nutrition)

Information on Vitamins including Water Soluble, Function, Sourc and Deficiency.


Fat Soluble or Water Soluble?

( Soluble:

Vitamins A, D, E and K are all Fat Soluble. 

Fat-soluble vitamins are absorbed from dietary fats in the intestine and are then stored in the liver until needed. This means that they don't have to be consumed every day.

Water Soluble:

B-Complex and Vitamin C are all Water Soluble.

Water soluble vitamins need to be consumed from foods everyday, as any excess vitamins are lost during through Urine and cannot be stored for long periods of time.

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Vitamin A (Retinol)

Function:Important for healthy bones teeth, mucous membranes and skin. Aids vision, especially in the dark. Carotenoids, which are other forms of vitamin A are powerful antioxidants.

Sources:Retinol - meat, eggs, oily fish, liver, milk, cheese, kidney.

Carotenoids:carrots, sweet potatoes, apricots, cantaloupe melon, broccoli, spinach, pumpkin and all other green and orange fruits and vegetables.

Symptoms of deficiency:Poor night vision, eye problems, weakened immune system and more prone to infection.

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Vitamin B1 (Thiamin)

( Protects the heart and the nervous system from the build-up of toxic substances and is needed to convert carbohydrates and fats into energy.

Sources: lean meats particularly pork, fortified bread and cereals, whole grains, dried beans, potatoes, spinach, nuts, peas, yeast.

Symptoms of deficiency: Tiredness and fatigue, muscle weakness, nerve damage, confusion, enlarged heart. More common in alcoholics.

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Vitamin B2 (Riboflavin)

( Vital for growth, the production of red blood cells and releasing energy from food.

Sources:poultry, lean meat, eggs, milk, fish, yogurt, yeast, soy beans, legumes, almonds, leafy green vegetables and fortified breads and cereals.

Symptoms of deficiency: Skin disorders, dry and cracked lips, bloodshot eyes and sore throat, although B2 deficiency is not common in the developed world.

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Vitamin B6 (Pyridoxine)

( Helps prevent skin conditions, nerve problems and helps the body absorb protein and carbohydrates.

Sources: Fish, Bananas, chicken, pork, whole-grains and dried beans.

Symptoms of deficiency:Skin Inflammation.

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Vitamin B12 (Cobolamin)

( Making red blood cells and the formation of nerves.

Sources: Eggs, Shellfish, Poultry, Meat, Liver, Milk, Cheese and Fortified Cereal.

Symptoms of deficiency:  Tiredness and Fatigue, tingling and numbness in hands/feet, memory problems and Anaemia.

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Vitamin C (Absorbic Acid)

( Immune Defence System, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan and preventing scurvy.

Sources: Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables and peppers.  

Symptoms of deficiency: Tiredness, bleeding gums and slow-healing wounds.     

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Vitamin D

( Strong bones and teeth.

Sources: Sunlight, Cod Liver Oil, Sardines, Herring, Salmon, Tuna, Milk and Milk products.  

Symptoms of deficiency: Unhealthy Teeth, Osteoporosis and in some cases rickets in children.

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Vitamin E (Tocopherol)

( Toxins (Vitamin E is a powerful Antioxidant.

 Sources: Soybeans, Nuts, Vegetable Oil, Broccoli, Brussels Sprouts, Spinach, Wholemeal Products and Eggs.   

Symptoms of deficiency: Weak Muscles and Fertility problems.

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Folic Acid

( Production of red blood cells. It is essential in the first three months of pregnancy to prevent birth defects such as spinal bifida, cleft palate or cleft lip.

Sources: Carrots, yeast, liver, egg, yolks, melon, apricots, pumpkin, avocado, beans, rye and wholewheat and green leafy vegetables. 

Symptoms of deficiency: Tiredness due to anaemia and red tongue.

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