Nutrient
Effect
| Sources
| | |
Carbohydrates
| These are starches & sugars which act as a source of energy
| supply
|
|
Calcium
| Calcium deficiency can cause weakened bones and teeth
| Sources dairy foods, dark green leafy vegetables, nuts, seeds & sardines.
|
|
Fibre
| stimulates and help the digestive system
| Starchy carbohydarates such as breakfast cereals, flour, bread
pasta & potatoes
|
|
Iron
| Iron deficiency can cause anaemia, depression, mouth ulcers, brittle nails
| Sources : fish, poultry, red meat, beetroot, beans, dark green leafy vegetables
|
|
Proteins
| Are essential body building materials
| found in chicken, fish, milk, cheese and eggs.
|
|
Vitamin A
| Helps protect against infection, maintains skin and cell membranes
| Sources : carrots, spinach, watermelon, apricots & eggs
|
|
Vitamin B5
| Needed for producing antibodies and for adrenal function
| Sources : broccoli, peas, cabbage, sesame seeds, cauliflower, wholegrain & eggs
|
|
Vitamin B6
| Deficiency can cause exhaustion and anaemia
| Sources : fish, fresh vegetables, dairy foods, pulses and whole grain cereals
|
|
Vitamin B12
| Required for red cell production and health of the nervous system
| Sources : meat, fish and eggs
|
|
Vitamin C
| Deficiency can lead to fatigue, weakened immune system, colds and flus
| Sources : Fresh fruit & vegetables, tomatoes, green peppers, broccoli,
citrus fruits, strawberries, blackcurrants and kiwi fruit
|
|
Vitamin D
| Needed for hormones and strong healthy bones. Produced by the skin in
sunlight
| Sources : egg yolks, cod liver oil, sardines
|
|
Vitamin E
| Required for effective wound healing, healthy muscles and nerves.
| Sources : Soya beans, fish, brussel sprouts, spinach, wanlnut & eggs
|
|
Zinc
| Deficiency can cause weakened immune system, stomach problems, mental stress/depression & poor wound healing
| Sources : eggs, meat, fish, shellfish, wholegrains, beans , nuts, seeds, dairy products, ginger and soya
the digestive system
|
|