Vitamins

Vitamins
Water-soluble Vitamins
- Vitamin B1 (Thiamin)
- Helps to break down food into energy
- Needed for normal functioning of nerves
- Vitamin B2 (Riboflavin)
- Helps in the release of energy from food
- Needed for growth and development
- Vitamin B3 (Niacin)
- Helps in the release of energy
from carbohydrates
- Vitamin B6 (Pyridoxine)
- Needed to produce and break
down amino acids
- Vitamin B9 (Folate/Folic acid)
- Helps in the release of energy
from amino acids
- Helps to form new cells and
genetic materials (DNA)
- Works with vitamin B12
- Vitamin B12 (Cobalamin)
- Needed to form red blood cells
- Needed for normal functioning of nerves
- Needed to maintain the enzymes system
- Vitamin C (Ascorbic acid)
- Acts as an antioxidant
- Needed to form proteins
- Helps the body to absorb iron
from cereals and dark green
vegetables
Major minerals
- Calcium
- Works with phosphorus and
vitamin D to build bones and
teeth
- Needed for normal blood clotting
- Needed for muscular and nerve functions
- Potassium
- Works with sodium to regulate
fluid movement in and out of body
cells
- Essential for muscle
development and nerve functions
- Phosphorus
- Works with calcium and vitamin D
to build and maintain bones and
teeth
- Required for the conversion of
carbohydrates and fats into
energy
- Helps maintain fluid balance in our body
- Sodium chloride
- Chloride required for the
production of hydrochloric acid in
the stomach
- Sodium allows the control of
nerves and muscles
- Sodium and chloride regulate fluid in our body
Fat-soluble Vitamins
- Vitamin A (Retinol)
- Needed for healthy vision and skin
- Provides resistance against infections
- Needed for growth and development
- Acts as an antioxidant
- Vitamin D (Cholecalciferol)
- Helps to form strong bones and teeth
- Helps the body to absorb
calcium and phosphorus
- Vitamin E (Tocopherol)
- Acts as an antioxidant
- For healthy nerves and muscles
- Vitamin K (Naphthoquinone)
Trace minerals
- Iron
- Essential for the formation of
haemoglobin and myoglobin
- Required for cellular respiration
- Iodine
- Essential for the production of thyroxine
- Promotes general growth and
development of our body
38