what are the fat and water soluble vitamins?
Fat soluble: ADEK (stored in liver and fatty tissues until body uses)
Water soluble: B123&12 , C (easily absorbed and excess is excreted from body)
Functions of Vitamin A (4) + examples
- Forms visual purple in the retina to see in dim light.
- Essential for production and maintaining of organ’s tissue lining.
- Required for WBC to strengthen immunity.
- Act as antioxidant from free radicals that causes cancer.
Eg. Bright foods (carrot, papaya, cheddar and yolk)
Functions of Vitamin D (1) + examples
- Ensures calcium absorption and allows calcium to deposit into bones. (works with calcium and potassium)
Eg. Skin produce Vitamin D when exposed to sunlight for a sufficient period of time.
Shiitake mushrooms, yolk, breakfast cereals and sardines with edible bones.
Functions of Vitamin E (1) + examples
- Acts as antioxidants from free radicals that causes cancer.
Eg. Almond, butter, yolk, Canola oil.
Functions of Vitamin K (2) + examples
- Produce blood clotting enzymes
- Important for bone health, used to form bones.
Eg. Broccoli, Kiwi, Yolk, Full cream milk.
Water soluble: Functions of Vitamin B1 (2) + examples
- Energy production.
- Important for normal function of nervous system.
Eg. Barley, Yolk, Liver, Soya
Functions of Vitamin B2 (2) + examples
- Energy reserve.
- good skin health due to anti-inflammatory properties.
Eg. Almonds, Yolk, Milk, Liver
Functions of Vitamin B3 (1) + examples
- Energy reserve, involved in chemical reactions that release energy from food consumed.
Eg. Avocado, Beef, Brown rice, Lamb
Functions of Vitamin B12 (4) + examples
- Energy reserve.
- Activates enzymes for synthesis of genetic material.
- Work with vitamin b1 by protecting nerve fibres.
Eg. ONLY ANIMAL SOURCES: Beef, Yolk
Vegetarians has to eat supplements.
Functions of Vitamin C (4) + examples
- Enhance IRON absorption.
2 Energy reserve. - Involved in strengthening COLLAGEN
- Increases production of WBC to support immunity.
Eg. Broccoli, Kiwi, Papaya and Kale
