Vitamins and Minerals

Fat Soluble Vitamins

• Vitamin A
  • Functions: maintains skin health, aids night vision, aids bone development
  • Daily requirement (mg): 0.65
  • Main sources: liver, milk, cheese, eggs, carrots
• Vitamin D
  • Functions: promotes growth of bones and teeth
  • Daily requirement (mg): 0.01
  • Main sources: fish oils, vitamin-fortified processed foods (e.g. margarine), sunlight on skin
• Vitamin E
  • Functions: antioxidant
  • Daily requirement (mg): 9
  • Main sources: vegetable oils, nuts, whole grain foods
• Vitamin K
  • Functions: necessary for blood clotting
  • Daily requirement (mg): 0.07
  • Main sources: cabbage, broccolli, spinach, eggs, pork, bacteria in the intestines

Water Soluble Vitamins

• Vitamin B₁ (Thiamine)
  • Functions: involved in enzyme action to release energy from carbohydrates, aids nervous system functions
  • Daily requirement (mg): 0.9
  • Main sources: liver, kidney, whole grain foods, peas, beans, cereal
• Vitamin B₂ (Riboflavin)
  • Functions: involved in enzyme action to release energy from carbohydrates and fats, maintains healthy skin
  • Daily requirement (mg): 1.5
  • Main sources: milk, dairy products, meat, leaf vegetables
• Vitamin B₃ (Niacin)
  • Functions: involved in enzyme action to release energy from carbohydrates, helps to synthesis fats in the body
  • Daily requirement (mg): 17
  • Main sources: meat, poultry, fish, whole grain foods, peas, beans
• Vitamin B₉ (Folic acid)
  • Functions: involved in enzyme action for growth of red blood cells ad DNA production
  • Daily requirement (mg): 0.2
  • Main sources: liver, leaf vegetables, peas, beans, nuts
• Vitamin C (Ascorbic acid)
  • Functions: helps…