Vitamins and Minerals

What are vitamins Vitamin A Can be derived from beta carotene which is an orange pigment found in plants. Helps maintain healthy growth, skin and vision. Beta carotene is an antioxidant nutrient Sources: Liver dairy products especially cheese. Beta carotene- orange/yellow fruits and vegetables Thiamine( Vitamin B) For the normal functioning of hte heart, nervous system, muscles and energy release. Sources: Fortified breakfast cereals, rice wholemeal bread, meat, pasta and milk. Riboflavin( Vitamin B2) Needed for healthy skin and energy release. Sources: milk cheese, meat, fish eggs and marmite Niacin (Vitamin B3) Helps maintain a healthy nervous system and needed for the release of energy Sources: Meat wholgrain cereals, milk, cheese, eggs and legumes. Pyridoxine (Vitamin B6) Maintains healthy skin, blood cells and nervous system. Sources: Fish, poultry,meat, potatoes, vegetables and bananas Cobalamin (Vitamin B12 Needed for healthy blood. only present in animal foods sources: meat, liver, seafood, eggs, milk and other dairy foods. Folic acid Needed for normal growth and development especially of the infant during pregnancy. Prolonged cooking and storage can destroy this vitamin. Sources: Bread, leafy green vegetables, fortified cereal foods, liver. Biotin Important in the metabolism of amino acids. Sources: Citrus fruits, fresh and lightly cooked vegetable, particularly potatoes and peppers. Vitamin D Needed for the absorption of calcium from the diet. Sources: Mainly derived from the action of sunlight during spring and summer on the skin. Also cod 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, vetgetable oils and green leafy vegetables. Some Minerals Calcium Calcium with phosphorus maintains strong and healthy bones and teeth. Sources: Milk, cheese, yoghurt, small fish (bones) Phosphorus The skeleton is replaced every 7-10 years in adults Sources: Milk and other dairy products, fish, meat, poultry, bread and cereals. Magnesium Plays a role in skeletal development maintains healthy nerve and muscle membrane Sources: Whole cereals, uts, green vegetables and seafood Iron Maintaining optimum transport of oxygen to the cells is a vital function of iron and important in sport and other physical activities: Sources: Richest sources are from red meat also available from cereals, dark green vegetables, pulses and dried fruit. Zinc an antioxidant mineral. Helps maintain a healthy skin and plays a key role in metabolism Sources: seafood, meat, eggs, wholegrain cereals, diary products, green vegetables. Iodine 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. Note: Pregnant women are advised against taking liver