Nutrients The Nutrient Map

Vitamins and Minerals

Vitamins and Minerals

Vitamins and minerals are essential nutrients that your body needs in small amounts to work properly. adults need vitamins, minerals and trace elements that are essential for health.

Vitamins and minerals do different things to keep your body healthy and there is no one food that contains all of them.

Most people should be able to get all the nutrients they need by eating a varied and balanced diet. You need to make sure you eat a healthy, balanced diet with a good mix of foods to ensure that you’re getting everything you need.

Many vitamins and minerals interact, working alongside each other in groups e.g. a good balance of vitamin D, calcium, phosphorus,

magnesium, zinc, fluoride, chloride, manganese, copper and sulphur is required for healthy bones.

Vitamins

Vitamins

Fat-soluble Vitamins are: Vitamin A Vitamin D Vitamin E Vitamin K

Water-soluble Vitamins are The B Vitamins Vitamin C, Folic Acid

Fat Soluble Water Soluble

Vitamins serve crucial functions in almost all bodily processes [immune, hormonal and nervous systems] and must be obtained from food as our bodies are unable to make vitamins. There are

thirteen vitamins classified as either fat soluble or water soluble

Fat Soluble Vitamins

Fat-soluble vitamins – A, D, E, K Fat-soluble vitamins are found mainly in fatty foods such as animal

fats butter and lard, vegetable oils, dairy foods, Meat and oily fish.

While your body needs these vitamins every day to work properly, you do not need to eat foods containing them every day.

Your body does not always need these vitamins immediately, it stores them in your liver and fatty tissues for future use.

These stores can build up so they are there when you need them.

However, if you have much more than you need, fat-soluble vitamins can be harmful.

Vitamin A

Vitamins Function in your body Food sources include...

Vitamin A[Retinol]

•Helps to strengthen your immune system

•Growth in children

•Good vision – help you to see in dim light

•Protects surface tissues keep your skin and hair healthy

•Stored in the LIVER

•Animal : •Liver, •butter, •cheese,• margarine, •sardines, •eggs, •fish oil

•Plant : •Spinach, •carrots, •leafy green vegetables

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Vitamin A is the most beneficial vitamin for the proper functioning of the body and for health. it plays an important role in fighting various diseases and in preventing and slowing down degeneration processes.

Body Parts Affected By Vitamin A Deficiency are: Bones Eyes Skin Hair Soft tissues

Vitamin A Deficiency And Our Eyes Night blindness - a condition where people who actually have good sight start seeing

objects dimly because of the lack of vitamin A which is responsible for production of certain eye pigment.

Conjunctivitis. An inflammation of the conjunctiva of the eye Exophthalmia. abnormal dryness of the conjunctiva and cornea of the eyes. Colour-blindness. Keratomalacia condition of softening and drying and ulceration of the cornea.

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Hair And Nail Deficiency Symptoms are: Dry Hair. Peeling Nails. Peeling nails show overall health problems. Longitudinal ridges on nails.

Vitamin A Deficiency And Our Skin Skin Acne. Vitamin A deficiency doesn’t cause acne but it can make

existing acne condition worse. However, vitamin A consumption and usage is extremely beneficial for treating acne .

Infections of the skin such as boils or cold sores Scleroderma a hardening and swelling of skin Dry Skin cause extreme skin dryness, skin aging and wrinkles Skin cancer. Can protect skin from skin cancer.

Other Symptoms Of Vitamin A Deficiency Reproductive problems Slow development of bones and faulty teeth Cardiovascular diseases Weak immune system Loss of smell, taste or appetite and Rapid weight loss

Vitamin D

Vitamins Function in your body Food sources include...

Vitamin DEssential with calcium and phosphorus

• To grow and keep bones and teeth healthy

• To help your body to absorb calcium

• For quicker Healing

•Oily fish•Fish liver•Eggs - egg yolk specifically•fortified breakfast cereals•fortified margarine•Sunshine

Vitamin D

Vitamin D is the nutrient which is crucial for strong bones as it aids the body in using calcium from nutrition.

Vitamin D deficiency has usually been linked with; Osteomalacia or rickets, which is an ailment of the bone tissue due to it

not being mineralized in a proper manner, which in turn leads to skeletal deformities and soft bones. Osteomalacia refers to the condition in adults and the more sever deficiency rickets in children.

Osteoporosis

Vitamin D is increasingly becoming more relevant in protection from a variety of health problems. such as muscle weakness and bone pain might indicate a deficiency of

vitamin D, although symptoms can be more subtle than those for many people low levels of vitamin D have been linked with the following: Various types of cancer Cognitive impairment in adults Severe asthma in children

According to researchers, Vitamin D could play a part in preventing and treating of different conditions, including diabetes type 1 and type 2, multiple sclerosis and hypertension

Vitamin D

If the recommended levels of Vitamin D are not consumed an insufficiency of vitamin D can ensue for a variety of reasons: strict vegetarian regimen, as most of the natural sources are animal-based limited sunlight exposure. Due to the body producing vitamin D when the skin is exposed

to the sun, there is a risk of deficiency if somebody is homebound, if they live in the northern parts of the country, or have a job that precludes exposure to the sun.

the kidneys are unable to change over vitamin D to its active form. As people get older, their kidneys have less and less ability to convert this vitamin to its active form, and in this way they increase the risk of vitamin D deficiency.

Obesity. Vitamin D is taken out from the blood by way of fat cells, varying its delivery into the blood circulation. Thus, those who have a body mass index of 30 or more frequently have low vitamin D blood levels.

Dark skin. Considering that the pigment melanin lowers the ability of the skin to produce vitamin D as a reaction to sunlight exposure, older people with a darker skin colour may be at a higher risk of a deficiency of this vitamin.

Vitamin E

Vitamins Function in your body Food sources include...

Vitamin E

•Anti-oxidant vitamin

•Protects your body from damage caused by free radicals

• May prevent certain cancers

•Maintenance of Cells

•Vegetable oils•Eggs•Wholegrain foods

•Wheat, •Oatmeal,

•Nuts•Liver, •Meat, •Margarine, •Leafy green vegetables

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Vitamin E is a powerful antioxidant that is essential for several basic bodily functions. It is believed to help delay or prevent heart disease and some types of cancer Vitamin E protects the walls of the arteries. It prevents

bad cholesterol (LDL) from being oxidized, preventing clogged arteries.

Vitamin E can prevent platelets from clumping together and forming blood clots. Which can help prevent a stroke or heart attack.

Vitamin E can also help prevent or fight cancer. It protects the cell's DNA from damage that can cause the cells to turn cancerous. It can actually reduce the rate of growth for tumours, at the same time enhancing the immune system to fight cancer.

Vitamin E can help prevent degeneration during the normal aging process. It may also help prevent Alzheimer's disease.

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Used topically, vitamin E is used to heal and protect the skin. It protects the skin cells from damage including sun damage. It also boosts collagen in the skin. Collagen is what gives the skin its elasticity. Boosting collagen helps reduce wrinkles and gives the skin a more youthful appearance. Vitamin E can also be used to reduce or clear scars on the

skin, including acne scars. It is more effective when used soon after the scar is formed.

Vitamin E can also help make the hair healthier and increase growth. It can be taken orally in a capsule to help hair health from the inside out. It can also be used in conditioners to improve the look of damaged hair.

Vitamin E has numerous health benefits. It can reduce the signs of aging, and improve the hair and skin.

Vitamin K

Vitamins Function in your body Food sources include...

Vitamin K

•blood clotting

•build strong bones

•Given to newborns

•Dark green leafy vegetables•meat (particularly liver)•Eggs •Milk•Potatoes•Cereals

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Vitamin K, a fat-soluble vitamin, is often referred to as an antihaemorrhagic vitamin as it is needed to maintain the optimum blood clotting process and bone density.

Deficiency of Vitamin K leads: Bleeding due to delayed clotting times caused by lack of

clotting factors. Patients may show signs of bruising easily and have nosebleeds.

Appearance of blood in urine or stool and experiencing heavy bleeding during menstrual cycle are also signs of vitamin K deficiency.

an increased risk to haemorrhages.

Deficiencies of vitamin K are not very common among adults, but newborns are found to be at a higher risk so baby's are injected with vitamin k when born

Water Soluble Vitamins

Water-soluble vitamins are not stored in the body, so you need to have them more frequently.

If you have more than you need, your body gets rid of the extra vitamins when you urinate. Because the body does not store water-soluble vitamins, these vitamins are generally not harmful.

Water-soluble vitamins are found in fruit, vegetables and grains. Unlike fat-soluble vitamins, they can be destroyed by heat or by being exposed to the air. They can also be lost in water used for cooking.

This means that by cooking foods, especially boiling them, we lose many of these vitamins. The best way to keep as much of the water-soluble vitamins as possible is to steam or grill these foods, rather than boil them.

The B Vitamins

Vitamin B Function in your body

Food sources include...

Vitamin B1 thiamine, Vitamin B2 riboflavin, Vitamin B3 niacin, Vitamin B5, pantothenic acid Vitamin B6, pyridoxine biotin, Vitamin B9 folic acidVitamin B12 the cobalamins .

•Break down and release energy from all food •Maintain muscle tissue and tone•Growth & Function of Nervous System, keeps your nerves working properly•strengthen your immune system•produce steroids and red blood cells•help your body to absorb folic acid

•Milk, •Flour, •Bread, •Brown Rice, •Liver, Kidneys•Potatoes•Wholegrain and fortified breakfast cereals

The vitamin B-complex refers to all of the known essential water-soluble vitamins except for vitamin C.

"Vitamin B" was once thought to be a single nutrient that existed in extracts of rice, liver, or yeast. Researchers later discovered these

extracts contained several vitamins, which were given distinguishing numbers.

Vitamin B complex

Vitamin B complex vitamins have no special relationship to each other.

Each member of the B-complex has a unique structure and performs unique functions in the human body. Vitamins B1, B2, B3, and biotin participate in

different aspects of energy production, vitamin B6 is essential for amino acid

metabolism, vitamin B12 and folic acid facilitate steps

required for cell division. Each of these vitamins has many additional

functions. However, contrary to popular belief, no functions require all B-complex vitamins simultaneously

Vitamin B1

Vitamins Function in your body Food sources include...

Vitamin B1 (thiamine)

•Break down and release energy from Carbohydrate food

•Maintain muscle tissue and tone

•Growth & Function of Nervous System, keeps your nerves working properly

•Milk, •Rye and whole-wheat flour•Wheat germ •Bread, •Brown Rice, •Liver, Kidneys•Potatoes•Wholegrain and fortified breakfast cereals• Pork •Kidney beans

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Vitamin B1 is also known as thiamin it is a water-soluble vitamin. Vitamin B1 helps fuel your body by converting blood sugar into energy. Vitamin B1 keeps your mucous membranes healthy. Vitamin B1 is essential for nervous system, cardiovascular and muscular function.

It's pretty rare in the Britain for a person to be deficient in Vitamin B1, However, A lack of it can cause beriberi, a condition that involves confusion,

muscle wasting, nerve problems and a rapid heartbeat.

It's usually only seen in the Britain in babies who are fed Powdered Milk that isn't supplemented with Vitamin B1 or babies immigrating from non western or European countries

Also alcoholics are prone to this disease. People who drink heavily should attend their GP surgery to consult about their health and the prospects of stopping drinking.

Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of

them in your food.

Vitamin B2

Vitamins Function in your body Food sources include...

Vitamin B2 (riboflavin)

Manufactured in intestine

•Maintains good vision•Builds body tissue for normal growth in children• brakes down and releases energy from protein, carbohydrates & fat food•produce steroids and red blood cells•help your body to absorb folic acid

•milk•meat (particularly liver)•Eggs•Green Vegetables,

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Vitamin B2, also called riboflavin, it is a water-soluble vitamin works with other vitamins in the B complex to process calories from

carbohydrates, protein and fat. Your body needs it for growth and red cell production, and adequate riboflavin intake promotes healthy skin and good vision

Riboflavin deficiency is not common in Britain because it is plentiful in the food supply. Lack of riboflavin will cause

eye sensitivity to light, skin rash and cracks at the corners of the mouth.

Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous

supply of them in your food.

Vitamin B12

Vitamins Function in your body Food sources include...

Vitamin B12[cobalamin]

•produce red blood cells

•keep your nervous system Healthy

•process folic acid

•Meat, •Milk products•Fish•Cheese •Chicken •Fish

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Vitamin B12, also known as cobalamin, it is a water-soluble vitamin works with folic acid to produce healthy red blood cells. Vitamin B12 also keeps your central nervous system healthy. The only natural sources of Vitamin B12 are animal products.

Vitamin B12 deficiency can cause a type of called anaemia, pernicious anaemia meaning that the

blood has fewer but larger red blood cells. It can cause weakness, walking and balance problems, Confusion and, in advanced cases, dementia.

Individuals and sectors of society that may suffer from Vitamin B12 deficiency are; Vegetarians who eliminate all animal sources from their diet (also known as vegans) Some people who have had bowel surgery may need injections of Vitamins B12 to

prevent deficiency because their bodies can't absorb Vitamin B12 properly. People over age 50 may also because the aging process diminishes the bodies ability

to absorb vitamin B12 from natural food sources.

Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food.

Folic Acid

Vitamins Function in your body Food sources include...

Folic Acid (foliate)

•Formation of Blood Cells

•produce red blood cells

•keep your nervous system healthy

•Prevents Neural Tube Defects (Spina Bifida)

•Pregnant Women

•Green leafy vegetables•Some types of fruits•Wholegrain, •Fortified cereals and grain products•Pulses, Dry beans and peas •Fortified juices•Broccoli •Asparagus •Mushrooms •Liver

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Folic acid, also known as folate or Vitamin B9, is a water soluble vitamin Folic Acid is important for the production and maintenance of new cells.

Both adults and children need folic acid to make normal red blood cells and to prevent anaemia

This is especially necessary during both pregnancy and infancy when cell growth is extremely rapid. Having enough folic acid in early pregnancy can prevent birth defects, including problems

with the spine (neural tube defects) and brain. Women who become pregnant and don't consume enough folate are also more likely to

have babies who have low birth weight or are premature.

Folate deficiency can cause diarrhoea, anaemia, loss of appetite, weight loss, In a developing fetus, folic acid deficiency may cause birth defects such as spina bifida

and anencephaly.

People who drink large amounts of alcohol may need extra folic acid to prevent a deficiency. Sometimes, treatment of anaemia with folic acid will mask an anaemia caused by a vitamin B2 deficiency.

Vitamin C

Vitamins Function in your body Food sources include...

Vitamin C (ascorbic acid)

•Absorption of Iron

•Prevents Infections

•Formation of connective tissue keep cells and tissues healthy

•Walls in blood vessels

•fresh fruit (particularly citrus fruits)•Tomatoes •Berries •Potatoes with skins •Green and red peppers •sweet potatoes•green vegetables

•Spinach•Broccoli

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Vitamin C, also known as ascorbic acid, it is a water soluble vitamin Vitamin C helps the body absorb iron Vitamin C helps to heal wounds, Vitamin C prevent cell damage, Vitamin C promotes healthy gums and teeth, Vitamin C helps to strengthen the immune system.. Recent research has indicated that vitamin C may be associated with delayed

aging and disease prevention by destroying 'free radicals'-the molecules associated with aging and cell damage.

Vitamin C deficiency causes a disease called scurvy, which is uncommon in Britain.

The first noticeable symptom of scurvy is the appearance of reddish-bluish bruise-coloured spots on your skin. They develop where individual hairs grow out of the skin, and they often occur on the shins.

To much Vitamin C can lead to; headache, increased urination, mild diarrhoea, nausea and vomiting.

Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food.