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Micronutrients (Fat-soluble vitamins (A (Needed for (Good eyesight, Growth…

- - - - Good eyesight
      - Growth
      - Healthy immune system
      - Skin health
    - - Retinol
        
        Liver
        
        Butter
        
        Oily fish
        
        Eggs
      - Carotene
        
        Margarine
        
        Carrots
    - - Weakens bones
      - Can harm unborn babies
    - - Night blindness
      - Weak immune system
      - Stunted growth
  - - - Absorption of calcium
      - Development of healthy bones
    - - Sunlight
      - Oily fish
      - Egg yolks
    - - Kidney damage
      - Excess calcium
    - - Osteoporosis
      - Osteomalacia
      - Rickets
- - - - Rickets
      - Osteoporosis
    - - Strong bones
      - Healthy nerves
      - Healthy muscles
      - Blood clotting
    - - Increased risk of kidney stones
    - - Milk
      - Tofu
      - Spinach
  - - - Forms haemoglobin
    - - Spinach
      - Meat
    - - Anaemia
    - - Toxic
      - Stomach pains
      - Constipation
      - Death (rarely)
  - - - Nausea
      - Stomach pain
      - Weakness
      - Irregular heartbeat
    - - Irregular heartbeat
      - Paralysis
      - Heart failure
    - - Bananas
      - Nuts
      - Seeds
    - - Cardiovascular health
      - Control of muscles and nerves
      - Balance of fluids
  - - - Aids energy release
      - Healthy bones
    - - Spinach
      - Nuts
      - Dark chocolate
    - - Nausea
      - Diarrhoea
    - - Nausea
      - Lack of appetite
      - Weak muscles
- - - - Function
        
        Aids nervous system
        
        Aids energy release
      - Sources
        
        Bread
        
        Peas
        
        Eggs
      - Deficiency
        
        Tiredness
        
        Weakness
        
        Beriberi
    - - Function
        
        Repair of tissues
        
        Aids energy release
      - Sources
        
        Milk
        
        Eggs
        
        Spinach
      - Deficiency
        
        Dry skin
        
        Sore throat
    - - Function
        
        Aids energy release
        
        Maintains nervous system
      - Sources
        
        Nuts
        
        Fish
        
        Wheat
      - Deficiency
        
        Pellagra
        
        Headaches
    - - Function
        
        Growth
        
        Helps make red blood cells
      - Sources
        
        Liver
        
        Peas
        
        Spinach
      - Deficiency
        
        Anaemia
        
        Tiredness
        
        Weak muscles
        
        Spina bifida in babies
    - - Function
        
        Aids nervous system
        
        Helps make red blood cells
      - Sources
        
        Milk
        
        Eggs
        
        Meat
      - Deficiency
        
        Nerve damage
        
        Tiredness
  - - - Protects body from infections
      - Maintains blood vessels
      - Heals wounds
      - Helps absorb iron
    - - Citrus fruits
      - Tomatoes
      - Potatoes
    - - Anaemia
      - Scurvy
      - Increased risk of cancer
- - - - Dental products
      - Fish
      - Tea
    - - Toxic
      - Bone problems
      - Cancer
    - - Strengthens teeth
      - Prevents dental problems
    - - Weak teeth
      - Cavities
  - - - Hormone production
      - Metabolism
    - - Seafood
      - Dairy
      - Vegetables
    - - Thyroid inflammation
      - Nausea
      - Coma
    - - Goitre
      - Weight gain