Vitamin A can be found in foods such as meat (especially the liver as it stores vitamin A), eggs, carrots, fish, butter and sweet potatoes.
Vitamin A is a antioxidant. It maintains healthy vision, by preventing macular degeneration and skin, by stimulating fibroblasts. Vitamin A also supports the immune system, through gene regulation and maintains epithelial cells.Vitamin A deficiency can lead to liver disorders and an increased risk of infection as the body’s immune system is affected by lack of vitamin A. Because the immune system is unable to fight off infection efficiently the sufferer can easily contract infections such as measles.Signs and symptoms of vitamin A deficiency include: Loss of vision (particularly in low light/night time), loss of tear production (xerophthalmia).
This deficiency can also lead to dry skin, an increased risk of eye infection and cancer.Vitamin B has many different sub vitamins, Vitamin B1, B2, B3, B5, B6, B7, B12, all these vitamins come together under vitamin B complex. Vitamin B complex main function is to keep the body functioning normally and converting food into fuel to keep the body energized.Vitamin B1 can be found in foods such as nuts, oats and yeast. Its main function is to keep the nervous system functioning properly.
Vitamin B2 can be found in lamb, milk and natural yoghurt. This keeps our skin and eyes healthy.Vitamin B3 can be found in chicken and turkey breast. It releases the energy from the food we eat.Vitamin B5 can be found in foods such as salmon, mushrooms and broccoli. It produces hormones and red blood cells.Vitamin B6 can be found in fish, soyabeans and bread. It allows the body to use and store energy from proteins and carbohydrates and forms hemoglobin.
Vitamin B7 can be found in cauliflower, avocado and egg yolk. This helps the body to breakdown fatsVitamin B12 is responsible for making red blood cellsOne sign or symptom of vitamin B is anemia. Anemia is when the body does not have enough healthy blood cells or hemoglobin in your blood. This means the body cannot properly carry out functions such as transporting oxygenated blood to the body’s organs. This can result in fatigue.
Vitamin C helps protect the body’s cells from free radicals and supports the body’s immune system. Vitamin C is also needed to make collagen which helps to heal wounds. It also aids the absorption of iron.
Vitamin C can be found mainly fruits. For example, orange, lemon, kiwi, cherry, lime and grapefruit.Without Vitamin C the body’s immune system will be low this makes the sufferer more prone to illness and infection. In children and babies a vitamin c deficiency may lead to impaired bone development. This can also lead to abnormal blood flow and dental problems.
In extreme cases of vitamin C deficiency a person can suffer from scurvy. Signs and symptoms of a vitamin C deficiency are gingivitis, which is an inflammation of gums. A weakened immune system, dry and flaky skin/scalp, red spots on skin, splitting hair, nose bleeds, slow metabolism, swollen/painful joints and digestive disorders.Vitamin D is responsible for helping the body absorb nutrients such as calcium, magnesium and phosphate.
This is essential for keeping teeth and bones healthy. One source of vitamin D is sunlight. Food can also be a source of vitamin D for example mackerel, eggs, tuna and cheese.Without vitamin D in your diet the body cannot maintain healthy bones. One vitamin D deficiency is a rickets which both adults and children can experience. In adults it is called osteomalacia.
Signs and symptoms of vitamin D deficiency are: frequent illness or infections, fatigue, back pain, depression, slow healing of wounds, low bone density (osteoporosis), hair loss and muscle pain.Iron is essential for producing haemoglobin is found in red blood cells and myoglobin is found in the muscles. Iron can be found in foods such as lentils, soybeans, red meat for example lean beef and dark green leaves such as spinach and kale.If the body suffers from a lack of iron it means the the body produces smaller and less red blood cells this means the body can’t get a sufficient amount of oxygen to the body’s organs. Iron deficiency leads to anemia.Symptoms of anemia include fatigue, weakness, pale skin, dizziness, cold hands and feet (also signs of poor circulation), brittle nails and headaches.Magnesium is responsible for many enzyme reactions in the body do without it the body will not be able to function properly.
A good source of magnesium in food is fish, bananas, nuts and dark chocolate.Magnesium has an important function of ensuring that calcium is absorbed by the bones and vitamin D in the kidneys are activated. Magnesium also aids metabolism (release of energy). Magnesium deficiency leads to muscle spasms, calcification of the arteries, heart palpitations, seizures and anxiety.
Iodine is essential for human body function and growth iodine is responsible for thyroid hormones. Iodine can be found in table salt, seafoods such as oysters and seaweed.Thyroid hormones are responsible for proper bone growth and brain development during the pregnancy and infancy stage of a human.Iodine is also effective for healing wounds because it is effective are killing bacteria and fighting infections.