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Vitamins - Coggle Diagram
Vitamins
Vitamin D (fat soluble)
Food sources
Fish (particularly salmon, tuna, sardines)
Beef liver
Cheese & egg yolks
Milk fortified with vitamin D
Breakfast cereals & orange juice with vitamin D
Function
The main role of vitamin D is to absorb calcium from the intestine into the bloodstream.
Deficiency
A lack of vitamin D can lead to low levels of calcium being absorbed and bones becoming weak.
Vitamin C (water soluble)
Food sources
Citrus fruits
tomatoes & tomato juice
Potatoes
red & green peppers
Kiwifruit
Broccoli
Strawberries
Brussels sprouts
Cantaloupe
Deficiency
Vitamin C Deficiency, also known as Scurvy, can have many negative effects on the body, including: dry skin, splitting hair, swelling & discolouration of gums, nosebleeds, poor healing of wounds, weak immune system and severe joint pains.
Function
Vitamin C is important for: keeping your skin, bones and connective tissue healthy. helping wounds heal. helping prevent infections.
B group Vitamins: Vitamins B1, B2 & B3
Food sources
Vegemite
Wholegrain cereals and breads
Eggs
Fish
Meats
Dark green leafy vegetables
Milk
Deficiency
A lack of these nutrients can lead to a lack of energy. As energy is essential for growth, a lack of B group vitamins can contribute to slowed growth of muscles and bones.
Function
The B-group vitamins include vitamins B!, B2 and B3 (also known as thiamine, riboflavin and niacin). These vitamins are essential in the process of metabolising or converting the fuels (carbohydrates, fats and proteins) into energy.
Folate - B9 (water soluble)
Food sources
Green leafy vegetables
Citrus fruits
Poultry & eggs
Many cereals, breads & fruit juices
Deficiency
A deficiency in folate can lead to folate-deficiency anemia. Like iron-deficiency anemia, folate-deficiency anemia is characterised by tiredness, so a young person might at times struggle to participate in everyday activities, such as attending school or sporting activities.
Function
Folate is a B-group vitamin, it plays an important role in DNA synthesis, and is therefore required for cells to duplicate during periods of growth. Folate also plays a role in the development of red blood cells.
Vitamin B12 (water soluble)
Food Sources
Meat
Eggs
Cheese
Deficiency
The deficiency of vitamin B12 can also increase the chance of becoming anemic.
Function
Vitamin B12 is another b-group vitamin that is required for adequate health and wellbeing during youth. Although it has a number of roles in the body, its main function during youth is for the information of the red blood cells. It works with folate in this capacity, ensuring the red blood cells are not only the correct size but also the correct shape to enable oxygen to be transported throughout the body.
Vitamin A (fat soluble)
Food sources
Cod liver oil.
Eggs.
Fortified breakfast cereals.
Fortified skim milk.
Orange and yellow vegetables and fruits.
Deficiency
Vitamin A deficiency can result from inadequate intake, fat malabsorption, or liver disorders. Deficiency impairs immunity and hematopoiesis and causes rashes and typical ocular effects. Diagnosis is based on typical ocular findings and low vitamin A levels.
Function
Vitamin A is important for good vision, healthy skin and for supporting the immune system. Most Australians can get enough from eating a varied, healthy diet.