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Below is
a table that outlines information about the benefits, natural food
sources, the recommended daily allowances and related deficiency disease
for important nutrients. This information will help you answer customers’
questions on the role of specific nutrients.
Nutrient Information
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Nutrient
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Benefits
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Food Sources
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Biotin
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•
Water-soluble B vitamin needed for the release of energy from food.
This is because it acts as a coenzyme in the breakdown and utilisation
of protein, fat and carbohydrate.
•
Also important for cell growth and replication because it helps in the
manufacture of DNA, RNA and fatty acids.
•
Required in sufficient amounts for healthy hair and skin, and may help
regulate insulin sensitivity and the activity of enzymes involved in
glucose metabolism.
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•
Good sources include bananas, eggs and white fish.
•
Also found in brewer’s yeast, milk, meat, poultry, soybeans, whole
grains, mushrooms and peanuts.
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Carotenoids
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• Act
as powerful antioxidants which help neutralise free radicals caused by
sunlight and other environmental factors. Free radicals cause damage
by interacting with cell membranes, proteins and cell DNA.
• The
six most common carotenoids are: betacarotene, alphacarotene,
cryptoxanthin, zeaxanthin, lycopene and lutein. They help maintain a
healthy immune system, especially cellular immunity where free
radicals may alter cell DNA, causing cells to change
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•
Good sources include tomatoes, watermelon, spinach, carrots, peas,
broccoli, oranges, pumpkin, peaches, apricots, cantaloupe, red peppers
and mangos.
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Nutrient |
Intake levels
RDAs & Maximum Intake Levels for Long Term Supplementation (Based on
60kg Adult)
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Effects of
Deficiency
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Biotin
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• RDA
= 150mcg
• Max
daily intake level = 900mcg (source EMV 2003)
•
Because biotin is a water-soluble vitamin, any excess is excreted by
the body making it safe to take at relatively high doses.
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Biotin deficiency is very rare in adults since biotin is manufactured
by bacteria in the intestines. However, if deficiency does occur it
may cause anaemia, depression, hair loss, high blood sugar,
inflammation of the skin, insomnia, loss of appetite, muscular pain,
nausea and a sore tongue.
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Carotenoids
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• The
RDA and recommended daily intake for carotenoids are not established.
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People who don’t eat the recommended five portions of fruit and
vegetables per day are probably not getting enough carotenoids. There
are no obvious symptoms of deficiency, but a lack of carotenoids in
the diet may have a negative impact on long-term health.
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