Water Soluble Vitamin C Ascorbic Acid Sources Citrus

Water Soluble Vitamin C (Ascorbic Acid) Sources Citrus fruits (oranges, lemons, limes, grapefruit), green peppers, strawberries, broccoli and sweet and white potatoes are all excellent food sources of this vitamin.

Function Signs of Deficiency Without vitamin C, collagen can't be replaced and the different types of tissue break down, leading to symptoms of scurvy; • muscle and joint pain • tiredness • the appearance of red dots on the skin • bleeding and swelling of the gums • Immune System • Helps absorb iron (Fe) • Healthy Blood Vessels

Water soluble Vitamin B 1 (Thiamin) Good sources include fortified breakfast cereals, wholegrain breads, eggs, all types of meat, milk and dairy products, vegetables, fresh and dried fruit and yeast extracts such as Marmite.

Signs of Deficiency Function Works as an essential coenzyme for utilisation of carbohydrates to release in the body Only seen in communities where there is little to eat Easily destroyed by heat when cooking Easily dissolves in water Beri; CHO from food ENERGY Excessive fatigue Heaviness and stiffness in legs Unable to stand or walk May be bedridden Damage to the brain causing confusion

Vitamin B 2 (Riboflavin)Sources- the same as Thiamin! Good sources include fortified breakfast cereals, wholegrain breads, eggs, all types of meat, milk and dairy products and green leafy vegetables.

Function Signs of Deficiency • Dryness and cracking of skin around the mouth and nose • Swollen tongue • Lack of energy CHO Fat Protein ENERGY! Assists with normal growth in children Water soluble Destroyed by heat, processing, cooking or exposure to sunlight Often replaced in order to prevent deficiency, e. g. fortified cereals

Fat soluble Vitamin A Animal sources: Retinol Vegetable sources: Carotene Good Sources; mainly in liver, fish oils, dairy, margarine and plant foods with an orange or yellow pigment.

Function • Maintains healthy eye sight and skin • Antioxidant Signs of Deficiency • 250, 000 people become blind every year due to deficiency • Responsible for 70% of cases of childhood blindness • Poor night vision

Fat soluble Vitamin D (cholecalciferol) Sources; fats & oils, meat, fish, fortified breakfast cereal, milk and cheese Can be made in the skin from UV-B exposure. In the UK this is insufficient between October and March.

Function CALCIUM Signs of Deficiency Osteomalacia (in adults) and rickets (in children) Curved spine, bow-legs, deformed pelvis Essential for calcium absorption to build strong bones and teeth Muscular and bone pain

Fat soluble Vitamin E (tocopherol) Sources; richest in vegetable and seed oils and whole grain cereals

Function Signs of Deficiency is rare except where the immune system is compromised from factors such as pollution, smoking and coeliac or liver disease. May be more at risk of cancer and CHD due to permeability of the cell membranes. Antioxidant which promotes healthy cell membranes. Associated with prevention of cancer and coronary heart disease.

Fat soluble Vitamin K (napthoquinone) Sources; richest in green leafy vegetables. Also found in tea and products containing vegetable oils and margarine

Function- essential for clotting the blood Signs of Deficiency • Deficiency is rare except in the new born as levels of this vitamin are low in human milk. • Infants are routinely given this vitamin either by mouth or injection as a prevention of deficiency. • Newborns who are deficient can suffer spontaneous bleeding, which can lead to brain haemorrhage and death.

Iron Haem (animal) iron sources; red meat, liver and kidney Non haem (plant) iron sources; green leafy vegetables, lentils and fortified breakfast cereals

Function Signs of Deficiency Iron deficiency anaemia; To make haemoglobin in red blood cells which carry oxygen in the blood • • lack of energy shortness of breath heart palpitations pale complexion

Mineral: Calcium Sources Milk, cheese, yoghurt, green leafy vegetables and fish with edible bones such as salmon and sardines

Function Signs of Deficiency Osteomalacia (in adults) and rickets (in children) Curved spine, bow-legs, deformed pelvis • Formation and development of bones and teeth • Contraction of muscles including the heart • Nerve function • Blood clotting Muscular and bone pain

Potassium Found in most types of food. Good sources of potassium include: fruit, vegetables, nuts, Seeds, pulses, milk, Fish, shellfish, beef, Chicken and turkey

Function • used to control p. H and osmotic pressure within the cells and therefore maintain blood pressure • electrolyte (fluid) balance • nerve function Signs of Deficiency Hypokalaemia; muscle weakness, tingling or numbness, fainting due to low blood pressure

Zinc Good sources are meat, seafood and dairy products

Sodium Many concentrated sources of sodium are obvious because of their salty taste.

Function Signs of Deficiency FLUID BALANCE! • Muscle cramps • Fluid retention • Headache • Nausea and vomiting Regulating body water content and electrolyte balance

Iodine A trace element found in seawater, rocks and some types of soil. Can be found in some plant foods depending on the soil in which the plants are grown. However, the richest sources are seawater fish, seaweed and shellfish.

Function Signs of Deficiency Stimulates the thyroid gland to make hormones which are involved in controlling metabolism. Goitre- swelling of the thyroid gland, seen in developing countries Lethargy and weight gain

Phosphorus Good Sources

Phosphorus Function • maintenance of normal bones and teeth • the production of energy • normal function of cell membranes Signs of deficiency There is no danger of the body becoming depleted of phosphorus unless under a starvation diet when the muscle, brain and nervous system can be severely affected

Estimated Average Requirement (EAR) No. of people EAR Requirements

Estimated Average Requirement (EAR) This is an estimate of the average requirement for energy or a nutrient. The EARs for energy are based on the present lifestyles and activity levels of the UK population. Approximately 50% of a group of people will require less energy or nutrient, and 50% will require more. No. of people EAR Requirements

Reference Nutrient Intake (RNI): No. of people Requirements RN I

Reference Nutrient Intake (RNI): RNI is often used as a reference amount for population groups to indicate the amount of a nutrient that is enough to ensure that the needs of nearly all the group (97. 5%) are being met. The RNI is used for recommendations on protein, vitamins and minerals. No. of people Requirements RN I

Lower Reference Nutrient Intake (LRNI) No. of people LRNI Requirements

Lower Reference Nutrient Intake (LRNI) LRNI is a useful measure of nutritional inadequacy. It indicates the amount of a nutrient that is enough for only the small number of people who have low requirements (2. 5%). The majority of people need more. No. of people LRNI Requirements

Guideline Daily Amounts (GDAs)

Guideline Daily Amounts (GDAs) These are guidelines for healthy adults and children about the approximate amounts of calories or nutrients required for a healthy Diet. Often used by food retailers to display the amount of energy (in kilocalories or kilojoules) and/or fat, saturated fats, sugars and salt in food and drink products in relation to DRVs. It is not compulsory to display this information.

Dietary Reference Values (DRV)

Dietary reference values (DRV) An umbrella term given to the estimated dietary requirements of particular groups in a population. There are three types of DRVs; EAR, RNI and LRNI. DRVs are important for ensuring adequate intakes of energy and nutrients throughout life and assist in preventing malnutrition. DRVs are estimates of the requirements for groups of people and are not recommendations or goals for individual people.

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