Vitamin and mineral sources

Below are some of these nutrients,their functions and the foods that you can obtain them from.

Vitamin A::Helps maintain healthy growth, skin and vision.::Sources::Liver, dairy products, especially cheeses, orange and vegetables

Vitamin B1(Thiamin)::For the normal functioning of the heart,nervous system,muscles and energy release.::Sources::Fortified breakfast cereals,rice, wholemeal bread,meat,pasta and milk

Vitamin-B2(Riboflavin)::Needed for healthy skin and energy relase.::Sources::Milk, cheese, meat, fish and eggs

Vitamin B3(Niacin)::Helps maintain a healthy nervous system and is needed for the relase of energy::Sources::Meat,poultry,fish,fortified breakfast cereals, peanuts, milk and eggs

Vitamin-B8 (Pyridoxine)::Maintains healthy skin, blood cells and nervous system.::Sources:: Fish, poultry, meat, potatoes, vegetables and bananas

Vitamin-B12(Cobalamin)::Needed for healthy blood::Sources::Meat, Liver, seafood,eggs, milk and other diary foods.

Folic Acid::Needed for normal health and development,especially of the infant during pregnancy.::Sources::Bread, Leafy green vegetables,fortified cereal foods and liver.

Biotin::Important in the metabolism of amino acids::Sources::Egg yolk,wholegrain cereals and diary products

Vitamin C::Needed for absorption of iron from non-meat sources and for the production of collagen.::Sources::Citrus Fruits,Fresh and lightly cooked vegetables particularly potatoes and peppers.

Vitamin D::Needed for absorption of calcium from the diet.::Sources::Mainly derived from the action of sunlight on the skin during spring and summer. Also cold liver oil,oily fish,fortified margarine,eggs and diary products.

Vitamin E::A potent antioxidant,helping to protect the body's cells against the damaging effects of free radicals.::Sources::Cereals,nuts,vegetables oils and green leafy vegetables.

Calcium::Maintains strong healthy bones and teeth.::Sources::Milk,Cheese,Yoghurts,fromage frais and sesame seeds.

Phosphorus::As with calcium helps maintain healthy bones and teeth::Sources::Milk and other diary products,fish,meat,poultry,bread and cereals.

Magnesium::Plays a role in skeletal development. Maintain helathy nerve and muscle membranes.::Sources::Whole cereals,nuts,green vegetables and sea foods

Iron::Maintaining optimum transport of oxygen to the cells is vital function of iron.::Sources::Read Meat,cereals,dark green vegetables and dried fruit.

Zinc::An antioxidant mineral. Helps maintain healthy skin and plays a key role in metabolism.::Sources::Seafood,meat,eggs,wholegrain cereals,diary products and green vegetables.

Lodine::Needed for the manufacture of key thyroid hormones which determine the rate at which our bodies work.::Sources::Cow's Milk,iodised salt and seafood.

Lutein::Helps filter out harmful blue light, so helping to maintain healthy eyes.::Sources::Dark Green Leafy Vegetables,sweetcorn,egg yolk and peppers.