The document summarizes key vitamins, minerals and other nutrients, their functions, dietary sources, and potential deficiency symptoms. It lists vitamins A, D, B1, B2, B3, folic acid, C, iron, calcium, phosphorus, sodium, and fluoride along with their roles in health, common food sources, and what may occur with insufficient intake. Additionally, it outlines protein, fat, carbohydrates, and fiber—where they are obtained, how the body uses them, and issues that can arise if intake is inadequate.

1. Vitamin Function Source Deficiency
/mineral
A– Eyes healthy, night vision, maintains skin Retinol – liver, egg, oily fish. Night blindness
Beta Carotene – red, green
and orange vegetables Liver and bone
damage
D With calcium it build / maintains strong Sunlight, dairy products, oily Rickets – softening of
bones and teeth fish, liver bones.
B1 Thiamine Helps release energy from nutrients Fortified breakfast cereal, Slows growth &
wholegrain, meat, eggs, milk development.
Normal nervous system
B2 Normal growth, Healthy skin, Release of Liver, kidneys, meat, milk, Poor growth. Skin
energy eggs, green vegetables and eye problems
Riboflavin
B3. Metabolism growth and energy release. Meat and poultry, fish, Rare in UK. Pellagra –
Healthy skin and nerves cereals, dairy, pulses rough sore skin
Niacin
Folic Acid Formation red blood cells. Foetal Liver, Kidneys, wholegrain, Tiredness and
Development cereals, pulses. anaemia
C Formation of connective tissue, wound Citrus fruit, blackcurrants, Spotty skin, swollen
healing, blood vessel formation strawberry, green vegetables, gums, loose teeth,
cabbage, new potatoes, scurvy
pepper
Iron Production of haemoglobin and carry Red meat, kidneys, liver, eggs, Anaemia
oxygen in the blood bread, green vegetables
Calcium Hardens bones, blood clotting, nerve Dairy products, fortified white Stunted growth,
and muscle functions bread, oily fish, green rickets &
vegetables. osteoporosis.
Phosphorous Bones, teeth, muscle functions Dairy products, nuts, meat, Rarely deficient. Can
fish cause tiredness and
depression
Sodium Nerves and maintains water balance Cheese, bacon, smoked meat, Unlikely
salt
Fluoride Teeth and against decay Fish, tea, drinking water, Tooth decay.
toothpaste

2. Nutrient Source Function Deficiency
Protein High Biological Value Growth Growth slows down
Meat, fish, poultry, Repair Digestive upset
dairy products, soya
Hormones Liver fails to function
Low Biological Value normally
Source of energy
Cereals, beans, peas, Muscles become weak
nuts, seeds
Kwashiorkor
Fat Plant: avocado, nuts, Energy
pulses, seeds
Insulate
Animal: meat , meat
products, dairy Protects organs
products, fish
Source of fat soluble
vitamins A, D, E, K
Flavour
Satiety
Carbohydrates Monosaccharides: Energy
Disaccharides:
Aid Digestion
Polysaccharides:
Sweeten / flavour
Starches food
Fibre Insoluble Fibre: Keeps faeces soft and Constipation,
wholegrain breakfast bulky
cereals, pasta, brown Diverticular disease
rice Prevents bowel
disorders
Soluble Fibre: oats,
peas, beans, lentils Control body weight