Healthy Eating An Introduction to Vitamins
Vitamins Vitamins are not forms of energy or builders in themselves, but help regulate metabolism and convert fat and carbohydrates into energy. They also help to repair tissues. Vitamins are chemical substances essential to the health of the body. of them in the diet can lead to many problems, some severe.
Absence
Present in small amounts, both in plant and animal foods. Only required in the body in small amounts (unlike macronutrients – carbohydrates, proteins and fats). There are many different vitamins - covered next are some that are often lacking in our diets. Vitamins fall under 2 different types: Fat Soluble
Water Soluble
Fat Soluble Vitamins A Vitamin
or
Retinol
o Essential for vision in dim light and maintenance of healthy skin o Deficiency of vitamin A can lead to night blindness and in turn blindness if prolonged deficiency occurs o Good sources include carrots, dark green or yellow vegetables, mangoes, dairy produce, eggs and by law margarine has to contain vitamin A
Vitamin
D
o Essential in maintaining bone materialisation
Vitamin
E
o Acts as an antioxidant in the body o Good sources include egg yolk, some cereal products and nuts
o Aids absorption of calcium o Can be produced in the body with the aid of sunlight o Good sources include eggs, milk, margarine and salmon
Vitamin
K
o Essential for the normal clotting of blood o Good sources include spinach, cabbage, cauliflower and cereal
Water Vitamins B
Soluble
Vitamins
These are made up of many different vitamins including: -
Thiamine –
Needed for the steady and continuous release of energy from carbohydrate. Good sources include: milk, pork, eggs, wholegrain cereals and fruit and veg
Niacin –
Required for the utilisation of food energy. Good sources include: chicken, pork, wholemeal bread and cod
Folate –
Works alongside Vitamin B12 to rapidly divide cells. It is also advised that before pregnancy women take supplements to reduce the risk of neural tube defect. Good sources of folate include: green leafy vegetables, fortified breakfast cereals, broccoli and Brussels sprouts
Water Vitamins Vitamin
Soluble
C
o Essential in the maintenance of healthy connective tissue, which aids quick healing of wounds, cuts and grazes o Deficiency of vitamin C can result in bleeding of small blood vessels and gums and may lead to scurvy o Rich sources of Vitamin C include blackcurrants, strawberries, oranges, green and red peppers and small amounts can also be found in potatoes o Vitamin C can be easily lost in food due to storage, preparation and cooking methods