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Vitamins
and minerals are vital for growth and development
and the functioning of your body's cells.
Vitamin A
Vitamin A is important for eye health as it protects the cornea. It is also vital for bones, growth and reproduction, as well as helping you resist infection. On top of all that it keeps your skin and hair healthy.
Vitamin A deficiency can cause all kinds of symptoms including sore eyes, dry hair and skin and weak bones and teeth.
Where do you get Vitamin A?
Liver and fish liver oils, egg yolk and dairy products are good sources. Beta-carotene, which protects the body against disease and premature ageing, is converted to Vitamin A in the body. It is found in spinach, carrots and apricots.
Vitamin C (ascorbic acid)
Vitamin C (ascorbic acid) can help fight the common cold. It also, helps the body resist infection and improves the absorption of iron aswell as keeping teeth and gums healthy.
Requirements for Vitamin C increase if you are a smoker, take oral contraceptives, or suffer serious injury or burns. Vitamin C deficiency, like iron deficiency, can lead to anaemia.
Where do you get Vitamin C?
Eat plenty of fresh fruit and vegetables, particularly those which are
highly coloured and you can't go wrong.
Vitamin D
Vitamin D helps your body absorb calcium and other minerals for strong teeth and a healthy nervous system.
If you're short of Vitamin D softening of the bones and teeth can result, nervousness and insomnia. Severe Vitamin D deficiency sometimes causes rickets.
Where do you get Vitamin D?
It is sometimes known as the 'sunshine vitamin' as we make our own Vitamin D when the skin is exposed to sunlight. In terms of food, you find it in milk, cheese and fatty fish like herring and mackerel.
Folic acid
Folic acid is essential for all kinds of enzyme activities. Pregnant teenage girls must make sure they have enough folic acid, as it appears to protect against some birth defects, including spina bifida.
Drinking more than moderate amounts of alcohol or taking oral contraceptives
can increase your need for folic acid. Other drugs such as aspirin can
also hamper its absorption. Folic acid deficiency can cause anaemia,
slowed growth, digestive disorders, memory loss and allegedly, premature
grey hair.
Where is folic acid to be found?
In dark green vegetables which are a rich source, so are legumes, mushrooms
and wholewheat foods.
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