Page 290 - New Medley 5 Semester 1

Sources and Functions of Different Vitamins

Vitamins Functions Sources

Vitamin A Maintains good eyesight, provides Yellow and orange-coloured fruits
resistance to infections, keeps hair and (papaya, mango) and vegetables (carrots,
the skin healthy. pumpkins), green leafy vegetables, fish
liver oil, liver, whole milk products
(yogurt, cream, butter and ghee)

Vitamin B Helps in digestion, proper functioning Rice, whole wheat, green leafy vegetables,
of heart and nerves. peas, milk, eggs and fish

Vitamin C Helps in healing wounds, builds resistance Gooseberry (amla), lemon, orange, green
to common cold and maintains healthy leafy vegetables
gums. Also helps in digestion of iron.

Vitamin D Keeps the bones and teeth healthy and Exposure to sunlight at the time of sunrise
strong. Also helps in the absorption of forms vitamin D below the skin. Foods
calcium. like milk and butter are rich sources.

Vitamin E Keeps the skin healthy. Egg yolk, wheat germ, vegetable oils, green
leafy vegetables and nuts like almonds

Vitamin K Required for normal blood clotting. Green leafy vegetables, wheat, bran,
cheese, egg yolk

Sources and Functions of Different Minerals

Minerals Functions Sources
Calcium Required for strong bones, teeth and Milk and milk products, sesame seeds,
muscles. pulses like soyabean, cereals like ragi

Phosphorus Required for the development of bones Milk, cheese, egg yolk, meat, fish, whole
and teeth. grains, legumes, nuts

Iron Forms haemoglobin which carries oxygen Meat, green leafy vegetables, dried dates
to all the body cells.

Sodium and Essential to maintain the water balance Common salt is a good source of sodium.
potassium in body, proper functioning of muscles Cereals, pulses, vegetables and fruits
and nerves. provide both sodium and potassium.

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