Vitamin A
Vitamin A is fat soluble and includes the compounds retinal, retinol, and four known carotenoids (beta-carotene, alpha-carotene, gamma-carotene, and beta-cryptoxanthin).
Vitamin A is used for the following function
- Healthy eyes and vision
- Reproduction
- Embryonic
- Development, especially in the development of the spinal cord and vertebrae, limbs, heart, eyes and ears.
- It is necessary for normal differentiation of epithelial cells, the cells of all tissues lining the body, such as skin, mucous membranes, blood vessel walls and the cornea.
- Essential in maintaining the integrity and function of the skin and mucosal cells.
- Used in the development and differentiation of white blood cells, such as lymphocytes, killer cells and phagocytes.
- Promotes bone and teeth formation.
Commonly found sources of Vitamin A:
- Milk, dairy products
- Dried apricots, prunes
- Liver
- Watermelon
- Vegetables e.g. Carrots, broccoli, kale, spinach, squash, sweet potato, romaine lettuce, brussel sprouts.
Vitamin B Group
Vitamin B is water soluble.
Vitamin B group comprises of:
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folic acid or Folate (B9)
- Cobalamin (B12)
Vitamin B Groups are used for the following functions
- Supports production of red blood cells and prevents anaemia.
- Allows nerve cells to develop properly.
- Helps your cells metabolize protein, carbohydrate, and fat.
- Helps the conversion of pyridoxine (vitamin B6) and folic acid into their active coenzyme forms.
- Growth of skin, hair, and nails.
Commonly found sources of Vitamin B:
- Breads, cereals
- Dairy products
- Eggs
- Beef, poultry
- Chick peas, lima beans
- Fish
- Rice
- Fruit e.g. Bananas
- Vegetables e.g. mushrooms, corn
Vitamin C
Vitamin C is water soluble.
Vitamin C can also be called by the following names,Ascorbic acid, and Dehydroascorbic acid.
Vitamin C is used for the following functions
- Forms an important protein used to make skin, tendons, ligaments, and blood vessels.
- Heal wounds and form scar tissue.
- Repair and maintain cartilage, bones, and teeth.
- Helps to improve the absorption of iron.
- Vitamin C is involved in the regeneration of vitamin E.
- Vitamin C is an antioxidant and is used to help protect cells from free radical damage.
Commonly found sources of Vitamin C
- Fruit e.g. oranges, strawberries, mango, kiwifruit, pineapple, watermelon.
- Vegetables e.g. Broccoli, Brussels sprouts, cauliflower, green and red peppers, spinach, cabbage, turnip, leafy greens, potatoes, tomatoes, winter squash
Vitamin D
Vitamin D is a fat-soluble vitamin.
It can also be called by the following names, Cholecalciferol, Vitamin D3, Ergocalciferol, and Vitamin D2.
Vitamin D is used for the following functions
- Vitamin D helps the body absorb calcium. Calcium is one of two minerals that are essential for normal bone and teeth formation.
Commonly found sources of Vitamin D
- Dairy products and fortified cereals.
Vitamin E
Vitamin E is a fat soluble vitamin.
It is also known by the name Tocopherols.
There are eight different forms of Vitamin E compounds (alpha-, beta-, gamma- and delta-tocopherols and alpha-, beta-, gamma- and delta-tocotrienols).
Vitamin E is used for the following functions
- Vitamin E is an antioxidant that protects the cells of your body from free radical damage.
- It’s also an important component of the immune system and is necessary to repair DNA.
- Contributes to platelet aggregation (by preventing excessive aggregation) and inflammatory
Commonly found sources of Vitamin E
- Breads and cereals
- Almonds
- Sunflower seeds & oil
Vitamin K
Vitamin K is fat soluble.
Vitamin K is not a single chemical substance but a family of chemically related substances that go by the general name of “vitamin K.”
All types of vitamin K fall into a category of substances called naphthoquinones. Within this naphthoquinone category, there are two basic types of vitamin K. Phylloquinones, which is made by plants and menaquinones, which are made by bacteria.
Vitamin K is used for the following functions
- Allows your blood to clot normally.
- Used to help protect your bones from weakening or fracture.
- Helps prevent postmenopausal bone loss.
- Helps prevent calcification blood vessels or heart valves.
- Vitamin E is a part of the cellular membranes whose main role is to defend the cell against oxidation.
- Also used as the first line of defence against lipid peroxidation within the mitochondria and other cells.
Commonly found sources of Vitamin K
- Vegetables e.g. kale, spinach, broccoli
Iron
Iron comes in two forms, heme iron and non-heme iron. Heme iron is found only in animal flesh, as it is derived from the hemoglobin and myoglobin in animal tissues. Non-heme iron is found in plant foods and dairy products.
Iron is found in every human cell, primarily linked with protein to form the oxygen-carrying molecule hemoglobin.
Iron is used for the following functions
- Iron is involved in the production of carnitine, a nonessential amino acid important for the proper utilisation of fat.
- Iron is used to help the body produce energy.
- The ability of red blood cells to carry oxygen to tissues throughout the body is attributed to the presence of iron in the hemoglobin molecule.
Commonly found sources of Iron
- Beef, poultry
- Oysters
- Beans
- Spinach
- Cereals
- Prune juice
- Molasses
Calcium
Calcium is a major mineral and is the most abundant mineral in the body. Most of it is stored in the bones and teeth (about 99 percent), and the rest is in your blood, muscles and extracellular fluid.
Calcium is also known as calcium carbonate, calcium citrate, and calcium malate.
Calcium is used for the following functions
- Calcium forms the dense hard material of the teeth and bones.
- Calcium is used to help support proper functioning of nerves and muscles.
- Used to help your blood clot.
Commonly found sources of Calcium
- Dairy products
- Tofu
- Almonds
- Salmon
- Dark green vegetables
Zinc
Zinc is a trace mineral needed in the diet on a daily basis.
Zinc is used for the following functions
- Zinc is used to regulate genetic activities.
- Zinc helps to regulate the metabolic rate and is also used by the pancreas to help stabilise blood sugar.
- Zinc helps transport Vitamin A to the retina in the eye.
- It is a constituent of many enzymes involved in metabolism. There are 156 enzymes that require zinc to be able to function.
- Zinc is used by many immune cells to maintain optimal function.
- Zinc also supports normal growth and development during pregnancy, childhood, and
Commonly found sources of Zinc
- Beef, pork, poultry
- Seafood
- Beans
- Soy products
- Dairy
- Cereals
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