Year 10 - vitamin table

Vitamin A	Eggs, oily fish, Dark green and yellow vegetables	See well at night Healthy mucous  membrane eg – in the nose
B vitamins	Milk, eggs, meat, whole grain breakfast cereal e.g wheat a bix.	Helps get the energy from carbohydrate
B12	Meat, liver, fish It is not found in vegetables so vegans may need to take supliments	Needed to make red blood cells –
Folic acid	Green leafy vegetables. Liver , kidney Wholegrain, milk	Needed for the blood and using proteins in the body
Vitamin C	Citrus fruit, blackcurrants, green vegetables	To make connective tissue so is needed  good skin  It is an Antioxidant Needed to absorb iron
Vitamin D	Oily fish, it is added to margarines Your body makes it but only when your skin is in sunlight	Bone building, needed to absorb calcium
Vitamin E	Vegetable oils, nuts, eggs, butter, margarine	Keeps cholesterol in the blood low. Protects other vitamins Antioxidant
Calcium	Milk and milk products, bones of tinned fish like sardines.	Works with vitamin D for strong bones and teeth. Helps the blood to clot
Iron	Liver, meat, pulses ,oats, dried fruit, green vegetables	Healthy red blood cells