VITAMIN A

DIETARY SOURCES Egg yolk, butter, fish liver oil, dairy products, green vegetables

Dairy products, egg yolk, cod liver oil, milk ( also synthesised in human skin in the presence of sunlight)

E( tocopherol)

Wheat germ, nuts, green vegetables, grains, olive oil, milk

K ( phylloquinone)

B1 (thiamine)

Egg yolk, cabbage, spinach, a form of vitamin is synthesised by intestinal bacteria Yeast extract, whole grains, nuts, milk, liver, wheat germ, legumes Wheat germ, dairy products, yeast extract, milk, liver, eggs Liver, lean meat, legumes, unpolished rice, fish, yeast extract, liver, milk Egg yolk, green vegetables, liver, fish, meat Potatoes, meat, fish, whole grains, nuts, yeast extract, liver, milk Milk , meat, eggs, and cheese

FUNCTIONS -needed for the formation of light sensitive pigment in the retina -antioxidant by combining with free radicals to minimise its damaging effects. -maintenance of epithelial tissues -delays the ageing process -Aids in the absorption of calcium and phosphorus ions in the small intestine and the use of these ions in the formation of bones and teeth -Promotes bone growth -Produces red blood cells -Acts as an antioxidant, as it combines easily with unstable metabolic pros]ducts(free radicals) -Protects unsaturated fatty acids and vitamins A and C. -Prevents damage to the phospholipids in the plasma membranes, so maintaining their structure -Important in blood clotting

B2 (riboflavin)

B3 (niacin)

B5 (pantothenic acid)

B6 (pyridoxine)

-Precursor of coenzyme which functions in carbohydrate metabolism or helps release energy from carbohydrates -Component of coenzymes in energy metabolism -For healthy nervous system -Component of coenzymes in energy metabolism -For healthy nervous system, skin and intestines -Component of Coenzymes A, with the role in the energy metabolism -Coenzymes in amino acid metabolism -A coenzyme in nucleic acid metabolism -Formation of red blood cells -Acts as a coenzyme in nucleic

B12 (cobalamin)

Folic Acid

Green vegetables, oranges,

nuts, legumes , whole grains Biotin C (ascorbic acid) Legumes, vegetables ,meat Citrus fruits, tomatoes, green peppers

acid and amino acid metabolism -A coenzyme in the synthesis of fat, glycogen and amino acids -Required in the synthesis of collagen -maintenance of cartilage, bone, dentin and healthy blood vessels -A strong antioxidant -Aids in detoxification -Improves ferum(iron) absorption