VITAMINS AND MINERALS

The B Group
Vitamins:- Meat, (particularly liver and kidney), oily fish,(eg herrings), wholemeal and white bread, whole grain cereals, fortified breakfast cereals, pulses, nuts and yeast extract.  Vitamin B2 (Riboflavin) and Vitamin B12 are also found in full and low-fat
dairy products and eggs.Most sources of Vitamin B12, (with the exception of yeast extract) are of animal origin and vegans and vegetarians may need supplements.

Functions:- Vitamin B1 (THIAMINE) - Necessary for the proper functioning of the immune system, nervous system, heart and lungs also for healthy muscles. Deficiency leads to weaknesses in these systems and impaired growth in young children.

Vitamin B2 (RIBOFLAVIN) - Essential for building and  maintaining body tissues. Signs of deficiency are sensitivity to sunlight, sore tongue and sores at the corners of the mouth.

Vitamin B3 (NIACIN, NICOTINIC ACID, NICOTINAMIDE)
Essential for converting food into energy; necessary for the central nervous system, healthy appetite and good skin condition. Deficiency can lead to rashes, mouth ulcers, skin lesions and diarrhoea.

Vitamin B5 (PANTOTHENIC ACID) Necessary for tissue growth and repair, healthy skin and hair. Signs of deficiency are muscle cramps and fatigue.

Vitamin B6 (PYRIDOXINE) Important for healthy teeth and gums, the maintainance of healthy blood vessels, red blood cells and the central nervous system. Essential for the conversion of foods into energy. Deficiency can cause depression, anaemia, skin disorders, irritability and diarrhoea.

Vitamin B12 ( CYANOCOBALAMIN) Necessary for healthy blood function; helps to promote a healthy nervous system and is very important for normal growth in children. Deficiency can result in Pernicious Anaemia.

Folate :- Liver, yeast extracts and leafy green vegetables (eg cabbage).

 
Folic Acid is particularly important in pre-conception and early pregnancy.
Functions:- Folic acid is closely linked with Vitamin B12 and the two are needed for the production of healthy blood cells. If the two are in short supply blood cells do not mature and divide as they should, but increase in size and get fewer in number - a condition known as megaloblastic anaemia.  It is not advisable to take folic acid on it's own since this may mask a Vitamin B12 deficiency. Studies have shown that giving pregnant women vitamin supplements including folic acid reduces the likelihood of disorders such as Spina Bifida.

Vitamin C:- (ASCORBIC ACID) Fresh and frozen fruit and vegetables, particularly citrus fruits, soft fruits, fruit juice, green vegetables and salad vegetables.
Also found in potatoes and in products fortified with Vitamin C.

Functions:- Important for the development and maintainance of a healthy immune system. Also for the health of the connective tissues and muscles, sex organs and glandular tissues. It also aids the absorption of protien and calcium.  Deficiency leads to bleeding gums, wounds that don't heal very easily or quickly, eye problems, and a low resistance to infections. Also said to
be of benefit in treating infections and diseases including cancer.
 
Vitamin D:- (CALCIFEROL) Main source is the action of sunlight on the skin. Few food sources:- oily fish (eg mackerel or herrings), eggs, margarine, and fortified breakfast cereals.
Functions:- Essential for the balance of phosphorus and calcium, for a healthy heart, muscles and stable nervous system. Deficiency leads to heart and muscles becoming weak and bone and teeth problems.

Vitamin E:- (TOCOPHEROL) Vegetable oils, eggs, whole-grain cereals and leafy green vegetables, (eg cabbage).

Functions:- Vital for healthy heart and liver and efficient glandular system
deficiency leads to poor muscle tone and inadequate supply of oxygen to the tissues.

BIOTIN Wholewheat, milk and dairy products, eggs, honey,molasses, (vitamin H) yeast, herrings and cod's roe, kidney, liver, oysters, oatmeal and raisins.

Functions:-    Important for the synthesis of proteins and necessary for healthy     mucus membranes, cardiovascular system, red blood cells and  skin.  Deficiency can lead to muscle pains and dermatitis.

Vitamin K:- ( PHYTOMENADIONE, PHYLLOQUINONE)  Whole-grain cereals and leafy green vegetables.

Functions:- Essential for the blood to ensure clotting ability.

MINERAL SOURCES

Calcium:- Full and low fat dairy produce, canned fish, (eg sardines), white bread, pulses, (including baked beans), leafy green vegetables and dried fruit.
Functions:- Necessary for healthy teeth and bones. Calcium deficiency can lead to rickets, brittle bones and rheumatic pains during old age.
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Iron:- Meat, (particularly offal), green leafy vegetables, wholemeal  bread, pulses, eggs and dried fruit.

Functions:- Iron is a constituent of haemoglobin, which carries oxygen round the bloodstream. As well as leading to anaemia, deficiency can contribute to poor muscle tone and weakness, impaired metabolism and coldness in the hands and feet. Lassitude and poor learning ability can be a sign of deficiency.

Fluoride:- Seafood and tea. Also green leafy vegetables such as broccoli and cabbage, cauliflower, calabrese, cress, kale, spring greens, swede, turnip and garlic. In some areas tap water also contains fluoride; as do some brands of toothpaste of course.

Functions:- Deficiency can lead to dental and, skin problems, anaemia and headaches. However, there is controversy at the moment about excess use of fluoride and it's addition to tapwater and long term  effects on health.

Selenium:- Many cereals (including bread), meat, liver, brown rice, garlic,         yeast, raw cane sugar, eggs and fish.

Functions:- Necessary for normal liver function, selenium is one of the most powerful anti-oxidants known.  When used in conjunction with Vitamin E, it appears to increase the efficiency and effectiveness of the vitamin in its various roles. Selenium Is also needed for fertility.

Other minerals which are vital to our good health and well being include, iodine, zinc, copper, magnesium, and chromium.   Though they are needed in tiny amounts and they are present in a wide range of foods, the MAFF has found that many people are now deficient in their intakes of selenium and  zinc this is due to soil nutrient  depletion, resulting inless uptake by growing plants.

Functions:- IODINE - Necessary for the normal functioning of the thyroid gland. Helps to promote a healthy immune system and reduces nervous tension and irritability.

ZINC - There is no doubt that zinc deficiency will reduce the function of the immune system and impair the efficiency of other defence mechanisms.  It has been found to be important in food allergies, preventing hair loss, infertility and poor healing of wounds. It also affects the ability to taste and helps with muscle co-ordination. Found in all meat, poultry and many seafoods, as well as nuts, legumes and pulses, cereals, eggs, cheese, yeast, sweetcorn and tomato puree.

 
COPPER:- Found in such a wide variety of foods that supplements are rarely needed. It aids the formation of red iron and is also necessary for healthy bone growth. Deficiency can lead to diarrhoea and changes of hair colour and texture.

MAGNESIUM:- `An important aid in the detoxification of the body. It plays an important part in helping the brain, muscles and nerves to relax and so aids the ability to get a good night's sleep. It also contributes in the utilisation of protein. Found in many foods including wheat and other cereals, molasses, various nuts, pulses and seeds, alfalfa, bean sprouts, seafoods, dried fruits such as apricots, figs, raisins and dates.  Watercress, spinach, sweetcorn and rooibosch tea to name but a few.

CHROMIUM:- Important trace element needed during the     metabolism of carbohydrates, lack of it is thought to contribute to diabetes. Found in:- Beef, calf liver, brewer's yeast, whole grain cereals, oysters and potatoes.

It is important to ensure that any diet is nutritionally adequate and that you are not relying heavily on supplements, rather than a well balanced diet with
sufficient intake of vitamins, minerals and trace elements as well as proteins and carbohydrates. As I said earlier in the book, it is important to have your GP's support and referral  to a qualified State Registered Dietician with an in depth knowledge of allergies before attempting to change a child's diet, as the child could easily become deficient in vital nutrients needed for growth and development.