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-an important component of the enzyme system which helps our body to break down food into energy
-needed for normal functioning of nerves

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Vitamin K is needed for blood clotting to prevent excessive blood loss. (When we suffer a wound)

~Deficiency of Vitamin K will lead to excessive bleeding when wounded as blood is not able to clot properly.

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- responsible for the release of energy from foods
- needed for the normal growth and development of our body

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Vitamin E acts as an antioxidant and protects our body from harmful substances which are produced by the chemical reactions in our body which could cause cancer.It also helps in maintaining healthy nerves and muscles.

Sources:
- Vegetable oils
- Whole grain food
- Nuts
- Liver

Deficiency:
Severe deficiency can cause the rupture of red blood cells also known as haemolysis
- Anaemia
- Nerve diseases

Toxicity:
Excessive vitamin E may decrease the absorption of vitamin K in our body.

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meat, cereals, mushrooms, peas, nuts,soya beans

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-needed to release energy from amino acids
-plays an important role in manufacturing new cells and genetic materials (DNA) in our body
-works together with vitamins B12 and iron to form red blood cells

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- dairy products
- eggs
- meat
- green leafy vegetables ( eg. spinach and lettuce etc )
- liver
- soya bean

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~ Needed for usual functioning of nerves.
~ Needed for maintenance of the enzyme system in our body.

~ Helps in the production of red blood cells.

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a lack of vitamin B1 can lead to beriberi, a condition in which the limbs become weak, the heart enlarges and the swelling of the leg occurs

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a lack of vitamins B2 may lead to ariboflavinosis , a condition which is characterised by the inflammation of the tongue , dry sealy lips , red patches on the skin and eyes , and nerve disorder

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-Needed to produce and break down amino acids.
-Needed for normal growth and maintenance of body cells and tissues

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Vitamin K can be obtained by eating the various food below:
~Liver
~Vegetable oil
~Legumes (Long beans)
~Leafy vegetables such as; spinach and broccoli
~Vitamin K is also produced by bacteria in our large intestine

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there are no known symptoms of vitamin B1 toxicity

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1. It acts as an antioxidant: It prevents oxidation reactions which may damage body cells.

Including enough vitamin C in your may give you healthy and younger looking skin.

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- Convert food into glucose
- used to produce energy
- Produce macromolecules
- produces fatty acids and cholesterol
- Involved in the release of energy from carbohydrates and fats

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- helps the body to absorb calcium and phosphorus as it is needed to develop strong bones and teeth.
- using sunlight, our body can produce vitamin D.
- Human skin absorbs UV rays from the sun and then convert it to vitamin

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-Numbness in hands and feet
- Dermatitis
- Anaemia
- Convulsion

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there are no known symptoms of vitamin B2 toxicity

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-Whole-grain food
-Meat
-Fish
-Poultry
-Potatoes
-Liver
- Fruits like banana and watermelon

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2. It is needed to form proteins such as collagen. These proteins give structure to bones, muscles and blood vessels.

Collagen is known to give strength and elasticity to our skin. Thus resulting in younger looking skin.

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a lack in vitamin B9 can lead to:
-anaemia
-pregnant women giving birth to premature and low birth weight babies, and babies with spina bifida (cleft spine), a birth defect when there is an incomplete closure in the spinal column

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-milk
-cereals
-liver
-green leafy vegetables such as spinach and broccoli
-citrus fruit such as oranges
-whole-grain food

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- oily fish
- milk
-liver
-egg yolk
-cheese
-sulight {which is a non -food source}

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~ Dairy products
~ Meat
~ Poultry
~ Fish
~ Eggs

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-there are no known symptoms of vitamin B9 toxicity

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3. It helps to absorb iron from plants.

Iron from plants is less easily absorbed by the body. Vegetarians, especially vegans can include more vitamin C in their diet to help absorb iron from plants.

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4. It helps to heal cuts, wounds and prevent infections.

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Vitamin C can only be found in plants. Some examples include:
tomato, cabbage, cauliflower, citrus fruits (e.g. lemon, grapefruit), guava.

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- Meat
-Fish
-Poultry
-Whole-grain food
-Liver

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a lack in vitamin D can lead to:
- weak bones and strong teeth.
- the softening and weakening of the bones can lead  to the bowing of knees (legs that curve outwards at the knee/bandy legs) and stuned growth (reduce growth rate in human development) in children. (RICKETS)
- the softening and weakening of bones in adults (OSTEOMALACIA)

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>allows us to see in dim light.
>needed to form and maintain healthy skin .
>needed to provide resistance in infection.
>needed for growth and development of our body .
> acts on an antioxidant.  Examples: wild berries,  dark chocolate and blackberries.

A lack of vitamin A can lead to:
>poor growth in children.
>dry and rough skin.
>night blindness.
>severe deficiency may lead to a lost of sight.

Source:

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Lack of Vitamin B12 can result in Pernicious  Anaemia  which can lead to degeneration of the nerves, paralysis and even death.

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A lack of B3 may lead to pellagra, a disease which is characterised by scaly sores, diarrhoea and most often, loss of memory.

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Vitamin K toxicity is rare.
Vitamin K toxicity is typically seen in formula-fed infants or those receiving synthetic vitamin K-3 (menadione) injections

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A lack of vitamin C may lead to scurvy.

A person with scurvy will have bleeding gums, scaly skin and painful joints.

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There are no known symptoms of Vitamin B12 toxicity.

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Toxicity occurs in people who take high doses of supplements. Symptoms may include:
-Flushing of skin;
-Tingling sensation in hands and feet;
-Liver damage;
-Blurred vision;
-Glucose intolerance

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- can ocour from excessive intake of calcium supplements.
- may increase the level of calcium in blood which will cause HYPERCALCEMIA.
-HYPERCALCEMIA can cause
~hardening of arteris
~hardening of organs such as liver and kidney

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If you eat more than 2 grams of vitamin C you may experience nausea, diarrhoea and abdominal cramps.

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Chloride is also needed to make digestive (stomach) juice.

Both sodium and chloride are needed for regulation of fluid in our body

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-It's essential for the production of thyroxine which is a hormone that controls the rate of metabolism in our body.Iodine also helps in our growth and development of our body.

Sources:
- Seafood
-Seaweed
-Iodized salt

Deficiencies:
- Goitre: Causes the thyroid gland to swell
- Weight gain
- lethargy
- Slowing of both physical and mental processes

Toxicity:
- Iodine toxicity may cause acne like lesions/wounds on the skin.
- Excess of iodine can block the production of thyroid hormones leading to goitre.

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~ Works with sodium to regulate the movement of fluids and minerals into and out of our body cells.
~ Essential for muscle development and nerve functions.

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- most abundant mineral in our body
- makes up about 2% of our body weight.

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- lack of calcium can

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- works with phosphorus and vitamin D to form strong bones and teeth
- needed for normal blood clotting
-needed for normal functioning of muscles and nerves

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People with kidney problems will not be able to excrete excess potassium, thus, leading to having high levels of potassium in their body. This may lead to heart attack

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- works with calcium and vitamin D to build and maintain strong bones and teeth
- required for the conversion of carbohydrates and fats into energy
- helps maintain fluid balance in our body

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People with kidney diseases are more prone to potassium deficiency. Some symptoms include:
-loss of appetite
-fatigue
-muscle weakness

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Chloride deficiency can be caused by excessive fluid loss through vomiting, sweating or diarrhea.

This causes Hypochloremia -  which is an abnormally low level of the chloride ion in the blood.

Symptoms of hypochloremia are:
~Frequent dehydration
~Fluid loss via; diarrhea or vomiting
~Loss of potassium in urine

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a lack of calcium can cause osteoporosis, a bone disease which results in the thinning of bone tissues and loss of bone density over time. the bones become fragile and there is an increased risk of fractures---most hip and spine fractures are due to osteoporosis. in severe cases,the bones can break due to minor falls or even when carrying out normal daily routines. osteoporosis is more common among the elderly. however, we can minimize the risk of developing osteoporosis later in life by ensuring enough calcium intake when we are young

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a severe lack of phosphorus can lead to :
~ bone loss
~ stunted growth
~ poor dental health

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- dairy products such as milk , cheese and yogurt
- meat
- fish
- eggs
- cereals

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~ Fruits
~ Dairy products
~ Whole-grain food
~ Vegetables
~ Seafood
~ Meat

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- A lack of sodium chloride in the direct can lead to painful muscle cramps.
- Sodium chloride deficiency also causes diarrhoea and vomiting.

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mptoms of hypochloremia are:
~Frequent dehydration

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- works with phosphorus and vitamin D to form strong bones and teeth.
- needed for normal blood clotting
- needed for normal functioning of muscles and nerves

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People who are suffering from kidney diseases or those who take who take excessive vitamin D supplements are more prone to phosphorus toxicity.High levels of phosphorus in our body can cause spasms and convulsions.

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-Table salt
-A wide variety of fresh food
-Seasonings
-Processed food

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- Excessive intake of sodium may cause bloating and swelling of body tissues due to water retention in our body.
- Excessive intake may also lead to hypertension.

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-lack of calcium can cause osteoporosis. Osteoporosis is a bone disease which can result in thinning of bone tissues and loss of bone density over time. The bones become fragile and there is an increase risk of fractures-most hip and spine fractures are due to osteoporosis. In severe cases, the bones can break due to minor falls or even when carrying out normal dily routines. Osteoporosis is more common among the elderly. However, we an minimise the risk of developing osteoporosis later

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- dairy products such as milk,cheese and yogurt
- fish with edible bones such as sardines and anchovies
- vegetables such as watercress and cauliflower
- tofu

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Vegetable sources:
>Cabbage
>Cauliflower
>Broccolli
>Brussel sprout

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-Sodium is needed for the control of nerves and muscles
-Both sodium and chloride are needed for the regulation of fluid in our body

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-an overdoes of calcium can lead to calcium toxicity, which can result in  the formation of kidney stones, leading to kidney damage. this causes great pain and discomfort.
-calcium toxicity also prevents the absorption of other minerals by our body

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Chloride toxicity has not been observed in humans.

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phosphorus is an essential constituent of all cell and is an important component in bone