Fat Soluble Vitamins - Hanley Castle High School



Fat Soluble Vitamins

|NAME |GOOD FOOD SOURCE |FUNCTION IN BODY |DEFICIENCY |

| |Liver, Fish Liver Oils |Night Vision (allows you to see in dim light) |Night Blindness – prolonged deficiency results in an |

|A |Egg yolk |Bone (skeletal & skull) and Teeth Formation |ulcerated cornea. |

|(Retinol) |Milk and Dairy Produce |Maintenance of the skin. | |

| | |Cell Structure | |

| |Cod Liver Oil |Formation of Strong Bones & Teeth |Rickets – softening of bones due to inadequate |

| |Oily Fish | |deposition of calcium. Bones become weak & bend under |

|D |Liver |Regulating calcium & phosphate in the body. |weight of body. |

| |Egg Yolks | |-symptoms are bow legs. |

|Cholecalciferol |Margarine |Helps calcium absorption in intestine. | |

| |Made by UV light on the skin | | |

| |Vegetable Oils |Essential for normal metabolism. | Weak muscles |

|E |Nuts |Normal Cell structure / prevents cell damage. |Fertility problems. |

| |Meat |Certain Enzyme Activity. | |

|(Tocopherol) |Cereals |Red blood cell formation. | |

| |Leafy Green Vegetables |Believed to slow down ageing. | |

| |Green Cabbage |Making blood clotting agents in the liver. |Vitamin K deficiency is uncommon. |

|K |Broccoli | | |

| |Egg Yolk | |Possible haemorrhaging. |

|Phylloquinone |Cheese , Pork | | |

Water Soluble Vitamins

|NAME |GOOD FOOD SOURCE |FUNCTION IN BODY |DEFICIENCY |

| |Wheat Germ |Essential for the release of energy from carbohydrates. |BERI-BERI. |

|B1 |Brown Whole Grain Cereals |Needed for growth & normal functioning of the nervous system. |(muscles become weak, weight loss, exhaustion) |

|(Thiamine) |Kidney | | |

| |Nuts, Eggs | | |

| |Liver |Involved in the metabolism of proteins, fats & carbohydrates & |Dermatitis |

|B2 |Milk |therefore has an effect on growth. |Skin Lesions |

|(Riboflavin) |Eggs | |Conjunctivitis (eye disorder) |

| |Whole Grains | |Tongue may swell, lips and mouth sore. |

| |Lean meat |Involved in the metabolism of proteins, fats & carbohydrates. |Pellegra – rough skin - dermatitis |

|B3 |Poultry |Essential for healthy skin & nerve function. | |

|(Niacin) |Fish | | |

| |Nuts, Dried Beans | | |

| |Green leafy vegetables |Essential for the formation of red blood cells. |Anaemia. |

|B9 |Mushrooms |Important in the foetal development (helps creates nucleic acid) | |

|(Folic Acid) |Liver |(prevents spina bifida, cleft palate) |Red Tongue. |

| |Nuts | | |

|C |Citrus fruits, Tomatoes |Manufacture of connective tissue, cells & blood vessels. Healthy |Scurvy |

|(Ascorbic Acid) |Green Leafy Vegetables |bones, teeth & gums. Aids resistance to infection. |Swollen gums and loose teeth. |

| |Potatoes, Green Peppers | | |

|NAME |GOOD FOOD SOURCE |FUNCTION IN BODY |DEFIECIENCY |

| |Liver, Kidney |Formation of haemoglobin in red blood cells, enabling the transport of |Anaemia |

|IRON |Eggs & Fish |oxygen for respiration. |Fatigue, weakness, pale complexion. |

| |Green Vegetables | | |

| |Plain Chocolate | | |

| |Dairy Products, Eggs, Fish (bones) –eg tinned salmon |Strong bones & teeth |Rickets – weak teeth / bones. |

|CALCIUM |Leafy Green Vegetables |Muscle contraction. |Nerve / muscle malfunction. |

| | |Blood clotting | |

| | |Nerve impulse transmission. | |

| |Cereals |Contributes to formation of teeth & bones. |Not known to occur - link however to |

|PHOSPHORUS |Dairy Products |Necessary for the metabolism of energy from foods. |calcium deficiency |

| |Eggs | | |

| |Meat | | |

| |Sea foods |Used to make Thyroid hormones. |Goitre (enlarged thyroid gland) |

|IODINE |Milk |Helps to control the body’s metabolism. | |

| |Green Vegetables (spinach) | | |

| |Lean Meat |Essential for tissue growth |Rare – loss of appetite. |

|ZINC |Oysters |Involved during the development of the foetus during pregnancy. | |

| |Green Vegetables | | |

| |Wholegrain cereals | | |

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