Write down the sources and uses of the following vitamins: Vitamin A, B, C, D, E, and K.
Answers
Vitamin A (Retinol)
Function: Important for healthy bones, teeth, mucous membranes and skin. Aids vision, especially in the dark. Carotenoids, which are other forms of vitamin A are powerful antioxidants.
Sources: Retinol - meat, eggs, oily fish, liver, milk, cheese, kidney.
Carotenoids - carrots, sweet potatoes, apricots, cantaloupe melon, broccoli, spinach, pumpkin and all other green and orange fruits and vegetables.
Symptoms of deficiency: Poor night vision, eye problems, weakened immune system and more prone to infection.
Vitamin B1 (Thiamin)
Sources: lean meats particularly pork, fortified bread and cereals, whole grains, dried beans, potatoes, spinach, nuts, peas.
Vitamin B2 (Riboflavin)
Sources: poultry, lean meat, eggs, milk, fish, yoghurt, yeast, soy beans, legumes, almonds, leafy green vegetables and fortified breads and cereals.
Vitamin B3 (Niacin)
Sources: poultry, lean meat, peanuts, pulses, potatoes, milk, eggs, liver, heart, kidney, fortified breakfast cereals, broccoli, carrots, avocados, tomatoes, dates, sweet potatoes, whole grains, mushrooms.
Vitamin B5 (Pantothenic acid)
Sources: eggs, meat, liver, dried fruit, fish, whole grain cereals, pulses. B5 is found in all foods in small quantities
Vitamin B6 (Pyridoxine)
Sources: lean meat, eggs, chicken, liver, fish, beans, nuts, whole grains and cereals, bananas and avocados.
Vitamin B7 (Biotin)
Sources: Biotin is found in almost all types of food. High amounts are present in liver, butter, yeast extracts, eggs, dairy produce and fortified cereals.
Vitamin B9 (Folic acid)
Sources: leafy green vegetables, citrus fruits, pulses, wheatgerm, fortified cereals, liver, pork, poultry, broccoli, yeast
Vitamin B12
Sources: Eggs, shellfish, poultry, meat, dairy produce, liver, fortified cereals.
Vitamin C (Ascorbic acid)
Function: Vitamin C is required daily and is necessary for a number of functions in the body. It is required for the formation of collagen, which helps to maintain skin, teeth, gums, tendons and ligaments.
Vitamin C aids to heal wounds quicker, strengthen the immune system and fight cancerous cells. It is required to form neurotransmitters such as dopamine in the brain and helps to reduce any damage to the body from toxic substances and chemicals.
Sources: Citrus fruits, melon, strawberries, blackcurrants, green peppers, tomatoes, broccoli, kiwi fruit, potatoes, dark green leafy vegetables, red peppers, squash, mango, papaya, cauliflower, pineapple, blueberries, raspberries and cranberries.
Symptoms of deficiency: Prone to infections, slower healing of wounds, dental and gum problems, fatigue, loss of appetite, dry skin, painful joints, anaemia and a slower metabolism.
Vitamin D
Function: Vitamin D is needed to absorb calcium and strengthen bones and teeth and can prevent the onset of osteoporosis. It is also known as the "sunshine" vitamin, as 15 minutes of exposure to the sunshine, three times a week will enable the body to manufacture all the vitamin D that it needs.
Sources: dairy produce, oily fish and fish oils, eggs, oysters and fortified cereals.
Symptoms of deficiency: Softening and weakening of the bones, insomnia, nervousness and muscle weakness.
Vitamin E (Tocopherol)
Function: Vitamin E is an important antioxidant that protects the cells and tissue from harmful substances and free radicals. As well as preventing cancer, it is also known to prevent cardiovascular and heart disease. Vitamin E is often added to skin creams, due to claims that it may delay the ageing process.
Sources: vegetable oils such as canola, palm, sunflower, olive and soybean. Also found in nuts, seeds, wheat germ, spinach, green leafy vegetables, asparagus and cereals.
Symptoms of deficiency: Deficiencies are not very common but may include some nerve damage.
Vitamin K
Function: Essential for blood clotting, which is important if large amounts of blood is lost. It also helps to maintain strong bones and could prevent osteoporosis.
Sources: spinach, cauliflower, kale, green leafy vegetables, soya beans, spring onions and pistachio nuts.
Symptoms of deficiency: Deficiency is rare, as vitamin K is manufactured in the body. Signs of deficiency include easy bruising and bleeding.
hope it helps
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Dear Student,
# Important functions and sources of vitamins -
Vitamin A -
- Use - vision, immunity
- Source - liver, milk, eggs
Vitamin B -
- Use - energy metabolism, erythropoiesis
- Source - vegetable, fruits, eggs, milk
Vitamin C -
- Use - collagen synthesis, immunity
- Source - citrus fruits, vegetables
Vitamin D -
- Use - growth and development of bones
- Source - sunlight, cod & shark liver oil
Vitamin E -
- Use - antioxidant, protect fats
- Source - vegetable and seed soils
Vitamin K -
- Use - blood coagulation
- Source - cabbage, liver
Thanks dear...