A balanced diet should give us all the goodness we need.
But do you know exactly how much of the necessary nutrients we require each day and which foods we should eat to get them.
To stay fit and healthy, we need certain nutrients in the right amounts.
Lack of nutrients in our diet can cause deficiencies and therefore, health problems.
VITAMIN A Retinol, of animal origin, is stored in the liver and cannot be excreted.
Beta carotene, of vegetable origin, is converted into retinol by the body when required.
Vitamin A acts as an Antioxidant.
It is essential for healthy skin and immune system.
It helps to protect against infections and cancers.
Vitamin A is also essential for night vision.
Deficiency: frequent cold and cough, dry flaky skin, poor night vision, mouth ulcers, dandruff, acne Good sources of Retinol: Cod liver oil Cheddar cheese Boiled egg Chicken / lamb / calves liver Liver pate Good sources of Beta carotene: Raw carrot Boiled sweet potato Boiled spinach Raw tomatoes Raw red pepper Watercress VITAMIN B1 - THIAMIN It is needed for energy production, digestion, brain function and protein use.
It strengthens heart muscle and prevents toxic build up.
Deficiency: poor concentration, poor memory, constipation, tingling hands, prickly legs, tender muscles.
Good sources: Peanuts Sunflower seeds Baked potato Whole meal bread Grilled tomatoes Fried lean bacon Fried chicken liver VITAMIN B2 - RIBOFLAVIN Helps to turn fats, sugar and protein into energy.
It repairs skin and regulates acidity.
It is essential for hair, nails and eyes.
Deficiency: Burning eyes, cataracts, dull and oily hair, split nails, cracked lips, eczema, sore tongue.
Good sources: Boiled eggs Whole meal bread Camembert cheese Low fat yoghurt Smoked mackerel Lambs liver VITAMIN B3 - NIACIN Needed for energy production, brain function and good skin.
It helps balance blood sugar and adjusts cholesterol levels.
Deficiency: fatigue, headache, anxiety, depression, irritability, insomnia, eczema.
Good sources: Canned tuna in oil Lambs liver Peanut butter Whole meal bread Roast chicken Steamed salmon Roast lean beef VITAMIN B5 - PANTOTHENIC ACID It is needed for energy production, fat metabolism, healthy brain, skin, hair, nerves and anti stress hormones.
Deficiency: muscle cramps, poor concentration, apathy, fatigue, anxiety, teeth grinding.
Good sources: Peanuts Raw mushrooms Boiled eggs Avocado Walnuts Baked potato Whole meal bread Chocolate VITAMIN B6 - PYRIDOXINE It helps in protein digestion, brain function, sex hormone production, menopause, PMS.
Deficiency: water retention, tingling hands, depression, irritability, lack of energy, muscle cramps.
Good sources: Peanuts Avocado Bananas Lean beef Grilled herring Special K cereal VITAMIN B12 - CYANOCOBALAMIN Helps carry blood oxygen, synthesis of DNA, use of protein.
It is essential for energy.
Deficiency: fatigue, poor hair, weight loss, eczema.
Good sources: Dairy products like milk, cheese, yoghurt Canned sardines Boiled eggs Mushrooms Herring Tuna Cod Lamb chops VITAMIN B - FOLIC ACID It is vital for the early development of brain, nerves and energy production.
Deficiency: spina bifida, poor memory, premature grey hair, anxiety, tension, depression.
Good sources: Peanuts Boiled sprouts Boiled egg Special K cereal Cornflakes Chicken liver VITAMIN B - BIOTIN It is important in childhood, synthesis of fats and healthy skin and hair.
Deficiency: dry skin, poor hair, premature graying, poor appetite, eczema.
Good sources: Hazelnuts Boiled soya nuts Oatmeal Boiled egg Grilled herring All bran cereal VITAMIN C It boosts the immune system and fights infection.
It serves as an anti-oxidant, anti-viral, anti-bacterial.
Vitamin C is needed to make collagen for healthy bones, skin, muscles, joints.
It helps to detoxify pollutants.
Deficiency: frequent cold and infections, bleeding gums and nose, slow wound healing.
Good sources: Oranges Raw peppers Strawberries Watercress Boiled sprouts with lemon juice Black currants VITAMIN D It is needed to absorb calcium for strong healthy bones and teeth.
Deficiency: joint pain, stiffness, tooth decay, muscle weakness, rickets, hair loss.
Good sources: Cod liver oil Grilled herring Boiled egg Canned salmon Smoked mackerel Note: Vitamin D is made when skin is exposed to sunlight.
Then dietary Vitamin D may not be needed.
VITAMIN E Acts as an anti-oxidant, protects cells from damage, including cancer.
It helps the body use oxygen, preventing blood clots, thrombosis.
Improves skin.
Deficiency: slow wound healing, varicose veins, loss of muscle tone, dry skin, dull hair.
Good sources: Sunflower seeds Wheatgerm oil Safflower oil Hazelnuts Almonds Peanuts Avocado CALCIUM Needed for strong bones and teeth.
Good for muscles and skin.
Deficiency: muscle cramps, joint pain, arthritis, tooth decay.
Good sources: Dairy products like milk Natural yoghurt Cheese Sesame seeds Tofu IODINE It is essential for thyroid gland which controls the body's metabolism.
Deficiency: hypothyroidism, fatigue, weight gain, brittle nails, low resistance to infection.
Good sources: Natural yoghurt Peanuts Boiled egg Sardines Canned salmon Grilled fish fingers IRON It is essential for healthy blood.
It helps to transport oxygen to all cells for energy production.
Deficiency: anaemia, fatigue, low resistance to infections, loss of appetite.
Good sources: Sesame seeds Dried figs Lambs liver Bran flakes cereal Wholemeal bread Thin rice flakes MAGNESIUM Good for bones and teeth, energy and carbohydrate metabolism.
Regulates muscles, heart, nervous system.
Deficiency: muscle spasms, high blood pressure, irregular heart beat, depression, convulsions.
Good sources: Brazil nuts Sunflower seeds Peanuts Dried figs Hummus Raisins All bran cereal SELENIUM Acts as an anti-oxidant, protects against cancer, boosts the immune system, needed by thyroid gland.
Deficiency: premature ageing, high blood pressure, reduced fertility, cataracts, frequent infections.
Good sources: Canned tuna Wholemeal bread Sunflower seeds Shrimp Grilled herring Boiled lentils ZINC Essential for growth, reproduction and immunity.
It is needed for good skin, insulin production, strong antibodies.
It helps with anorexia.
Deficiency: poor sense of taste or smell, white marks on nails, acne, pale skin, low fertility.
Good sources: Sunflower seeds Peanuts Oatmeal Parmesan cheese Roast turkey THESE ARE THE KEY NUTRIENTS NEEDED FOR OPTIMUM HEALTH.
WHEN THE BODY LACKS THESE NUTRIENTS, IT CANNOT WORK EFFICIENTLY.
THIS IS EXACTLY WHAT YOUR BODY NEEDS TO STAY FIT AND HEALTHY.