the greatest battles are those in the mind.

FAT SOLUBLE VITAMINS
- vitamin A (retinol).
Functions:
`required for healthy eyesight and skin.
`required for normal growth and development.
`enables the body to develop resistance to diseases.

Sources:
`dairy products, oily fish and fish liver oil, liver, kidney, egg yolk,
`green leafy vegetables, orange-red fruit and vegetables.

Deficiency:
`night blindness.
`if severe, the cornea will be day and opaque, eventually, total blindness.

Excess:
`toxic. result in abnormal bone growth, liver and nerve damage.

- vitamin D (cholecalciferol).
Functions:
`forms and maintains strong bones and teeth.
`maintains healthy nerves and muscles.
`helps the body to utilise calcium.

Sources:
`milk and other dairy products, egg yolk, anchovies, liver, oily fish
(also made by the body on exposure to sunlight.)

Deficiency:
`reduces the absorption of calcium and phosphorus from food,
`may cause teeth and bones to be weak.
`if severe, children get rickets; adults get osteomalacia.

Excess:
`result in calcium being deposited in the kidneys and lungs, may lead to death.

- vitamin E (tocopherol).
Functions:
`works as an antioxidant.
`helps reduce the risk of health problems like cancer.
`promotes healthy cell membranes.

Sources:
`plant oils, nuts and seeds, wheat germ, egg yolk, milk, butter, liver.

Deficiency:
`rare. results in anaemia and nerve disease.

- vitamin K (naphthoquinone).
Functions:
`assists in the clotting of blood after an injury

Sources:
`dairy products, green leavy vegetables, meat, cereals and fruit.

Deficiency:
`prolonged blood-clotting time.

Excess:
`toxic. result in abnormal bone growth, liver and nerve damage.

WATER SOLUBLE VITAMINS
- vitamin B1 (thiamin).
Functions:
`helps in the release of energy from food.
`required for the functioning of nerves.

Sources:
`meat, milk, peas, beans, soya beans, cereals, yeast extracts.

Deficiency:
`beri-beri
(limbs become weak, heart enlarges, legs swell.)

- vitamin B2 (riboflavin).
Functions:
`helps in the release of energy from food.
`helps in normal growth and development.

Sources:
`milk and other dairy products, meat, liver, soya beans, cereals, green vegetables.

Deficiency:
`eye and skin disorder.

- vitamin B3 (nicotinic acid).
Functions:
`helps in the release of energy from food.
`helps enzymes to function properly.

Sources:
`yeast extracts, potatoes, wholemeal bread, lean meat and liver.

Deficiency:
`pellagra.
( scaly skin sores, diarrhoea, loss of memory.)

Excess:
`result in liver damage.

- vitamin B6 (pyridoxine).
Functions:
`helps in the release of energy from food.
`helps to maintain a healthy nervous system.
`helps to fight infection.

Sources:
`chicken, fish, liver, kidney, eggs, soya beans, oats.

Deficiency:
`diarrhoea and skin disorders.

Excess:
`result in nerve damage.

- vitamin B9 (folic acid).
Functions:
`important for releasing energy from amino acids.
`plays an important role in the manufacturing of new cells and genetic materials.
`works with vitamin B12 and iron to form red blood cells.

Sources:
`citrus fruit, leavy vegetables, whole grains, liver, yeast, milk, nuts and cereals.

Deficiency:
`anaemia.
if the woman is pregnant, the baby will suffer from spina bifida.

- vitamin B12 (cobalamin).
Functions:
`required for the normal production of amino acids..
`helps to maintain enzyme systems.
`assists in manufacturing red blood cells

Sources:
`chicken, meat, eggs, milk.

Deficiency:
`anaemia.

- vitamin C (ascorbic acid).
Functions:
`maintains healthy skin, helps to heal cuts and wounds and prevent infections.
`protects against colds.
`helps to form proteins that gives structure to bones, muscles and blood vessels.
`helps to form and repair red blood cells, bones and other tissues.

Sources:
`fruit and vegetables.
(especially citrus fruit)

Deficiency:
`scurvy.
(bleeding under skin, swollen bleeding gums, poor healing of wounds.)


seriously, i want to blog, but have to revise for prelims.
so revise and blog at the same time.
aint that perfect?
well, like shit.
cant multitask when it comes to studying for major exams.
got to go do poa and maths now.
well, i havent got my bloody break yet.
have been going to school everyday.
yes. every single day.
ugh.
tomorrow got david lim and mabel yeong de lessons.
this is just pure shit.
I NEED A BREAK!
well, maybe after my Os.
have to work hard hard hard! (:

you lied to me once again.
im sensitive to lies and i dislike them as much as everyone dislike them.
la dao!