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Micronutrients (Fat-soluble vitamins (A (Needed for (Good eyesight, Growth…
Micronutrients
Fat-soluble vitamins
A
Needed for
Good eyesight
Growth
Healthy immune system
Skin health
Obtained from
Retinol
Liver
Butter
Oily fish
Eggs
Carotene
Margarine
Carrots
Excess
Weakens bones
Can harm unborn babies
Deficiency
Night blindness
Weak immune system
Stunted growth
D
Needed for
Absorption of calcium
Development of healthy bones
Obtained from
Sunlight
Oily fish
Egg yolks
Excess
Kidney damage
Excess calcium
Deficiency
Osteoporosis
Osteomalacia
Rickets
Found in fatty foods
Stored in the body in fat tissue
Minerals
Calcium
Deficiency
Rickets
Osteoporosis
Function
Strong bones
Healthy nerves
Healthy muscles
Blood clotting
Excess
Increased risk of kidney stones
Sources
Milk
Tofu
Spinach
Iron
Function
Forms haemoglobin
Sources
Spinach
Meat
Deficiency
Anaemia
Excess
Toxic
Stomach pains
Constipation
Death (rarely)
Potassium
Excess
Nausea
Stomach pain
Weakness
Irregular heartbeat
Deficiency
Irregular heartbeat
Paralysis
Heart failure
Sources
Bananas
Nuts
Seeds
Function
Cardiovascular health
Control of muscles and nerves
Balance of fluids
Magnesium
Function
Aids energy release
Healthy bones
Sources
Spinach
Nuts
Dark chocolate
Excess
Nausea
Diarrhoea
Deficiency
Nausea
Lack of appetite
Weak muscles
Water-soluble vitamins
B group
B1 Thiamin
Function
Aids nervous system
Aids energy release
Sources
Bread
Peas
Eggs
Deficiency
Tiredness
Weakness
Beriberi
B2 Riboflavin
Function
Repair of tissues
Aids energy release
Sources
Milk
Eggs
Spinach
Deficiency
Dry skin
Sore throat
B3 Niacin
Function
Aids energy release
Maintains nervous system
Sources
Nuts
Fish
Wheat
Deficiency
Pellagra
Headaches
B9 Folic Acid
Function
Growth
Helps make red blood cells
Sources
Liver
Peas
Spinach
Deficiency
Anaemia
Tiredness
Weak muscles
Spina bifida in babies
B12 Cobalamin
Function
Aids nervous system
Helps make red blood cells
Sources
Milk
Eggs
Meat
Deficiency
Nerve damage
Tiredness
Vitamin C (Ascorbic Acid)
Function
Protects body from infections
Maintains blood vessels
Heals wounds
Helps absorb iron
Sources
Citrus fruits
Tomatoes
Potatoes
Deficiency
Anaemia
Scurvy
Increased risk of cancer
Trace elements
Fluoride
Sources
Dental products
Fish
Tea
Excess
Toxic
Bone problems
Cancer
Function
Strengthens teeth
Prevents dental problems
Deficiency
Weak teeth
Cavities
Iodine
Function
Hormone production
Metabolism
Sources
Seafood
Dairy
Vegetables
Excess
Thyroid inflammation
Nausea
Coma
Deficiency
Goitre
Weight gain