Page 25 - NEA NEWHERE FLIPBOOK

NUTRITION
Whole grains meat flour and breakfast cereals may be fortified Normal functioning of nervous system and heart Beri-beri — disorder of the nervous system WATER SOLUBLE VITAMINS
Vitamin Foods
Function
Deficiency
Main sources are from plant sources such as fruits and vegetables Milk and liver contain small amounts Normal structure and function of connective
tissue Helps absorption of iron Antioxidant - protects cells from free radical damage Scurvy - early symptoms of deficiency include weakness feeling tired and and sore arms and and legs If left untreated could result in decreased red blood cells and gum disease C B1 Thiamine
Milk eggs green vegetables for- tification of some foods
Release energy from food Metabolism of iron Normal structure and function of mucous membrane Dry cracked skin around the mouth and nose Found in most foods
Meat is a a rich source Release energy from food Normal functioning of nervous system Normal structure and function of mucous membrane Very rare - but in some cases can cause pellagra Symptoms in- clude rough scaly skin diarrhoea and memory loss B2 Riboflavin
B3 Niacin
B5 Pantothenic Acid
Beef liver kidney chicken wholegrain foods
potatoes yeast broccoli tomatoes and eggs Releases energy from fat and carbohydrate Deficiency
is very unlikely but excess can cause nausea B6 Pyridoxine
Red meat liver kidney chicken pork eggs soya bean yeast products wholegrain foods
and nuts Helps the body use protein and supports the formation of haemoglobin Deficiency
is rare but can lead to anaemia B7 Biotin
Kidney liver dried fruits egg yolk raspberries avocado cauliflower fish peanuts soya beans milk Metabolises fat Strengthens hair and nails Signs of a biotin deficiency include hair loss and scaly red rash on the the face (around the the eyes nose and mouth) B9 Folate
Liver yeast extract green leafy vegetables Some foods
may be fortified Normal cell division formation of blood cells normal structure of nervous system especially the neural tube Anaemia Recommended pre-conception and during the first weeks of pregnancy to prevent neural tube defects B12 Cobalamin
Predominantly from animal sources - milk meat and eggs Some algae and bacteria can produce Bl2 Normal cell division blood formation and function Normal structure and function of nerves Deficiency
is rare may be found in vegans Anaemia KNOWLEDGE CHECK
Explain why you you you wouldn’t necessarily become deficient in in in in Vitamin D if you you you didn’t have some in in in in your diet every day Name 2 good sources of Vitamin Vitamin D: Why is Vitamin Vitamin D D important?
Explain the the effects of Vitamin C deficiency in in in the the diet 25