1. Nutrients Major sources Functions Effects of deficiency Effects of excess intake
A Tomato, carrot,  For Vision  Night blindness Fat-soluble vitamins:
(retinol) Green vegetables, egg (forms light absorbing pigment  Dry mucous membrane retained/accumulated in the body over time
yolks, fish liver oil rhodopsin)  Infections  Liver problems
 Maintain healthy skin  Hair Loss
 Body immunity  Bone & joint paints
 Loss of appetite
D Cheese, egg yolks, fish  Help absorption of Calcium  Rickets (children)  Overload of Calcium
(Calciferol) liver oil, sunlight  Bone formation  Brittle bones (adult) –widespread of calcification of soft tissues
 Teeth strengthening – adverse affects to muscles and heart
tissue
E Wheat germ, Green  Antioxidants  X common  Fat-soluble vitamin-overdose-> toxic
vegetables, palm oil,  Formation of red blood cells  Fatigue
cereals, nuts  Preserve healthy muscular system,  Slow wound heal
nervous system, blood circulatory  Premature aging
system  Low fertility
 Maintain function of the
reproductive system

K Green vegetables, egg  Blood clotting  Slow blood clotting  Problems to red blood cells
yolks, fish, liver,  Baby’s brain damage
soybean oil
Vitamin B Functions of vitamin B complex
 generally serve as components of coenzymes Water-soluble vitamin:
 They work together with enzymes in key metabolic processes which supply energy or
 are involved in the synthesis of substance required by the body -can dissolve in blood plasma
& excreted by kidneys
B1, whole grains, Meat,  As coenzyme  Beri-beri
(thiamine) yeast, milk -Helps body to oxidize (nerve degeneration)
B2, Meat, fish, milk, liver, carbohydrates to release energy  Dry & cracked skin, mouth
(riboflavin) green vegetables sores, poor growth
B3 Meat, yeast, potatoes,  Pellagra -
(niacin) (scaly skin sores, diarrhea,
delusion)

2. B5, All living cells (plants &  Help in metabolism of - -
animals) carbohydrates, proteins, fatty acids
B6, Liver, fish , cereals, meat  Help in metabolism of  Anemia  Nerve problem
carbohydrates, proteins, fatty acids  Irritability
 Promote formation of Red blood  Fatigue
cells
B9 Liver, raw leafy green  DNA & RNA synthesis  Birth defects (cleft lip, limb -
(Folic acid) vegetables  (work together with vitamin B12)- defects, spina bifida)
Help in formation of RBC, regulate  Premature aging
proper function of Fe, iron
B12, Meat, milk, dairy  Help in formation of red blood cell  Pernicious anaemia (severe -
products, yeast, green  Help in tissue formation anaemia)
vegetables
C Citrus fruits, green  Formation of Collagen  Poor collagen formation
(ascorbic acid) vegetables -that supports body structures,  SCURVY
bones, teeth (swollen, bleeding gums,
tooth loss)
Ca Milk, dairy products,  Forms bones & teeth  RICKETS (bent legs)  Kidney disease
/calcium anchovies,vegetables  Blood clotting  OSTEOPOROSIS  Calcification of soft tissue
 Disruption to the heart
Fe / Iron Green leafy vegetable,  Makes haemoglobin  ANAEMIA
liver, meat, egg yolk, (deficiency of red blood cells)
beans
P/ Nearly in all food  Forms bones & teeth  X common
Phos-  Nucleic acid formation  Affect proper bones and teeth formation
phorus  Energy (ATP)release in cells  Affects cell respiration & muscle contraction
I/ Iodine Seafood, seaweed,  Synthesis of thyroxine  GOITRE (enlargement of thyroid gland)  Goitre
iodised salt hormone that regulates  Cretinism (stunted physical & mental growth in
metabolism & growth Children)
Sodium Table salt, meat, dairy  Regulate body’s fluid balance  X common  HIGH BLOOD PRESSURE
(Na) product  Nerve impulse transmission  Muscular Cramps (Hypertension)
 HEART DISEASE
 STROKE
 KIDNEY DAMAGE

3. Carbo- Rice, grains,  Important source of energy / Produce  Cell respiration slows down  OBESITY
hydrates cereals, energy  DIABETES MELLITUS (Excess
potatoes, pasta,.. sugar),
 CARDIOVASCULAR DISEASES,
 Osteoarthritis,
 Respiratory problem,…
Lipid Meat, dairy  Important source of energy / Produce  Disrupt function of cell membrane  OBESITY
products, nuts, energy  Atherosclerosis (due to high level
vegetable oils,  Storage of energy of cholesterol deposits)
butter,  Major part of cell membrane structure -cardiovascular diseases,
margarine high blood pressure
 Increase risk of cancer growth
Protein Meat, beans,  For cell growth  KWASHIORKOR  Heart disease
milk, dairy  As building block of structural component (severe deficiency of protein)  Calcium loss
products, egg of cell which are required for growth  Very taxing on kidneys during
 Production of Enzyme & hormone  Impaired mental & physical excretion
development
 Cell metabolism disrupted
Protein &  MARASMUS
energy (carbohydrates (severe deficiency of protein & energy-
& lipid) providing nutrients)
Water  Allow metabolic reactions to take place  Dehydration-death  Rarely – confusion, cramps
 As transport medium  Constipation  Water toxicity / water intoxication
 Cool the body
Dietary Cereals,  To hold water  Constipation
fibre vegetables,  Provide bulk to intestinal contents.  Haemorrhoids
fruits,  Aid peristalsis through the digestive tract.  Colon cancer
 Prevent the built-up of toxic substances in  Bowel cancer
the rectum.
*The bold words are important and can be found in your text book.