Which foods give you what?
Vitamins and minerals are essential nutrients that our bodies need in small amounts to make us function properly. They are mainly substances that are found in the food we eat.
Protein
Our bodies are made up of millions of cells, these are renewed and new cells added all the time. Protein is vital for the growth repair and maintenance of these cells.
It can be found in – chicken, lean cuts of beef, eggs, fish and nuts
Vitamin C
Vitamin C is essential for the growth and repair of tissue in every part of the body. It’s responsible for collagen formation, critical for wound healing and the daily maintenance and repair of bones, teeth and cartilage. It’s also renowned for helping to ward off cold and flu.
It can be found in – Kiwi, orange juice, grapefruit, red peppers
Vitamin D
Vitamin D helps build strong bones and teeth, keeps weight down, elevates mood and some studies say it may keep cancer at bay
They can be found in - sunlight, beef liver, oily fish, free range eggs
B Vitamins
There are 8 different types of B vitamins, they are important for development, growth, mood regulations and numerous other bodily functions.
They can be found in – chick peas, butter beans , kidney beans, meat,fish, milk, eggs, wholemeal bread, breakfast cereal, brown rice, brown pasta, potato skin, broccoli, spinach, kale, cabbage
Vitamin E
Vitamin E plays an important role in fighting against the excess of free radicals (molecules responsible for ageing, tissue damage and possibly diseases) preventing them causing damage to body cells.
It can be found in – nuts, avocados, seeds, vegetable oils, and oily fish.
Selenium
Selenium serves as an essential antioxidant function and assists the bodys immume system. It’s also believe to reduce certain types of cancer
It can be found in – brazil nuts, tuna, cabbage
Zinc
Zinc deficiency may result in eczema, pimples and acne as optimum zinc levels encourage wound healing. Zinc is vital for growth, development and cell maturity
It can be found in - pumpkin and sunflower seeds, fish and almonds
Calcium
Calcium plays an important role in building stronger, denser bones early in life and keeping bones strong and healthy later in life.
It can be found in - Milk, Cheese, Dairy products, Cabbage, Spring greens, Broccoli, Soya beans, Tofu, Baked beans, Sardines, Fortified flour, Seafood
Folic acid
Folic Acid contributes to normal maternal tissue growth during pregnancy. Research shows that taking the right amounts of folic acid can significantly reduce the chances of your baby being born with a neural tube defect (NTD) e.g. spina bifida
It can be found in - Spinach, Spring greens, Spinach, Broccoli, Green beans, Oranges, Yeast extract, Fortified cereals, Mushrooms, Liver, Asparagus
