1. V ITAMINS Facts about vitamins Vitamins are made up of Carbon, Hydrogen, oxygen Many vitamins cannot be stored or made by the body so they need to be taken every day. If you eat a wide variety of foods you should get all the vitamins you need. We need vitamins To prevent illness and maintain good health Aid building and repair Control the release of energy needed by the body Vitamins A and D are fat soluble. Vitamins B and c are water soluble.

2. V ITAMIN A Found in Liver, egg yolk, dark leafy vegetables, red fruit/veg, like carrots and mangos Needed for Healthy eyes and bone growth Lack of it causes Problems with eye sight, dry skin, slow growth in children. Too much causes An orange tint to the skin.

3. V ITAMIN D Found in Margarine, breakfast cereals, produced by sunlight on skin. Needed for Strong bones and teeth Lack of it causes Rickets, osteoporosis, poor development of the unborn child Too much causes Can be poisonous

4. V ITAMIN B COMPLEX Found in Wholegrain cereals, yeast, meat Needed for Releases energy from food Lack of it causes Beri beri Too much causes Not stored in the body-so cannot have too much

5. F OLIC ACID Found in Leafy green vegetables, pulses, bananas Needed for Makes red blood cells Lack of it causes Defects in babies eg. Spina bifida Too much causes Not stored in the body- so cannot have too much

6. V ITAMIN C Found in Citrus fruits, green vegetables, blackcurrants Needed for Helps iron absorption Lack of it causes Scurvy, slow healing of wounds Too much causes Water soluble, so lost in urine

7. M INERALS An adequate supply of minerals is essential for good health. Minerals are used in building the body and controlling how it works.

8. C ALCIUM Found in Dairy products, green vegetables, bones in canned fish Needed for Strong bones and teeth, blood clotting Lack of it causes Rickets, weak teeth, muscle and nerve problems Too much causes Not possible

9. P HOSPHORUS LINKED WITH CALCIUM Found in All plant and animal cells Needed for Strong bones and teeth, energy release from food Lack of it causes Not likely to happen Too much causes Tetany, poor muscle tone

10. S ODIUM Found in Most fish, most manufactured foods, monosodium glutamate Needed for Water balance, nerve and muscle activity Lack of it causes Muscular cramps Too much causes Raised blood pressure heart disease stroke

11. F LUORIDE Found in Seafood, fluoridated water, some toothpaste Needed for Protects teeth Lack of it causes Tooth decay Too much causes Brown spots on teeth

12. I RON Found in Meat, cocoa, dried fruit, green leafy vegetables Needed for Transports oxygen in the body Lack of it causes Anaemia Too much causes Liver damage

13. W ATER Water is essential for life. It is used to Control body temperature by perspiration Lubricate joints Maintain healthy skin Prevent constipation Adults require 2-3 litres per day. Without water the body dehydrates which can lead to death. Excess water is normally excreted as urine but in some cases drinking too much may be fatal.