Vitamins and minerals are essential nutrients that our bodies need to function properly. This document provides information on key vitamins and minerals, including their uses, food sources, potential deficiencies if intake is inadequate, and consequences of excess intake. It discusses vitamins A, D, E, K, B1, B2, B3, B12, and C and minerals such as sodium, calcium, iodine, iron, phosphorus, fluorine, carbohydrates, fat, and protein.

1. VitaminIts useSoluble in:Food SourceDeficiencyExcessOther CommentA (retinol)Is important for our eyes, protects their surface and helps us see in dim lightFatLiver, Fruit, Vegetables, Dairy Products, fish liver oilNutrition-Dry skin (in eye especially cornea)-Poor night vision (night blindness)Carotene found in leafy vegetables and carrots can be turned into retinol by the bodyD (calciferol)helping the body absorb and use calcium from foodFatLiver, dairy products, fish oils and sunlight on skinRickets ( Bones are soft and may bend)Calcification of tissues may start to occur.Can be made by the body under the skin if enough sunlight is presentEIt neutralizes free radicals in the body that cause tissue and cellular damage.FatMilk, egg yolk, and lettuce-Anaemia -sterility in animalsKnecessary for blood clottingFatGreen vegetables especially spinachBlood will not clotB1 (thiamine) helps fuel your body by converting blood sugar into energy.WaterWheat, rice, peas and beans-beri-beri-heart failureB2 (riboflavin) growth and red cell productionWaterLeafy vegetables, eggs, fish, dairy products-sore tongue and mouth-ulsers in mouth-poor growthB3 (niacin)important for converting calories from protein, fat and carbohydrates into energyWaterLiver, meat and fish.-muscular weakness-inability to eat-indigestion-skin problems-pellagra (a serious disease with symptoms including diarrhea, mental confusion and skin problems)B12 (cobalamin)produce healthy red blood cellsWaterEggs, meat, dairy productsRed blood cells don’t form properly (pernicious anemia)C (ascorbic Acid)-helps to heal wounds-prevent cell damage-promote healthy gums and teeth-strengthen the immune system.waterCitrus fruits, potatoes, tomatoesScurvy (skin disease)Mineral SaltsIts useFood SourceDeficiencyExcessOther Comment-SodiumNeeded by nerves to transmit impulses for a muscle contractionCrampsHigh blood pressureCan be treated by salt tabletsCalcium-Needed to make soft bones and teeth hard-muscle contraction-blood clottingMilk, cheese and fish-weak bones and teeth (rickets)-poor clotting of blood-uncontrolled muscle contractionsIodineUsed to make thyroxine harmone-in thyroid glandIodised saltSea foodEnlarged thyroid – GoitreIronNeeded to make haemolglobinRed meat, liver, some leafy vegetables i.e spinachAnaemia Can be treated by taking iron tablets.Phosphorus-Is in cell walls-constituent of many other chemical substancesIs linked to calcium. Because you need calcium phosphateFlourinePrevents teeth decayDrinking waterSome more substancesIts useFood SourceDeficiencyExcessOther CommentCarbohydratessugarGives us energy-Fruit (glucose)-Milk (lactose)StarchGives us energyBread, potatoes, cereals and other plant foodsCelluloseIt forms dietry fibre (roughage) preventing constipationWholemeal bread, cereals, fresh fruit, and vegetablesFat-Gives us energy-helps to keep the body warm-serves as an energy storeProtein-growth-body-building-repairing tissues-to make enzymes-defending against a disease-transport molecules-harmonesMilk, eggs and meat-Kwashiorkor-Maramus-Poor Growth<br />