Iodine
Why does my body need it? Lodine contributes to the normal growth of children. It is also important in normal thyroid function.
Where Can I Get Iodine In My Diet?
- Shellfish
- Sea Salt
- Sesame Seeds
- Soybeans
- Free-range Eggs
- Cod
Iron
Why does my body need it? Iron contributes to the cognitive development in children. It is also vital in the formation of red blood cells and haemoglobin and therefore assists with oxygen transport in the body.
Where Can I Get Iron In My Diet?
- Red Meat
- Liver
- Beans
- Dried Fruit (e.g. Apricots & Raisins)
Magnesium
Why does my body need it? magnesium helps to support healthy energy metabolism, a healthy nervous system and normal muscle function, bone and tooth formation.
Where Can I Get Magnesium In My Diet?
- Sea Food
- Green Leafy Vegetables
- Dairy Products
- Brown Rice
Manganese
Why does my body need it? Manganese contributes to normal bones and connective tissue. It also helps with energy metabolism.
Where Can I Get Maganese In My Diet?
- Pecans
- Brown Rice
- Avocados
- Pineapple
- Pulses
Niacin (Vitamin B3)
Why does my body need it? Niacin is used by your body to help release energy from food. It also helps to maintain a healthy nervous and psychological function.
Where Can I Get Niacin (vitamin B3) In My Diet?
- Turkey
- Wheat Flour
- Eggs
- Milk
- Peanuts
Omega-3
Why does my body need it? Omega-3 fatty acids are required to help maintain healthy brain function and vision. Vegetarian flax seed oil for example is a rich source of Omega-3 alpha-Linolenic acid and so is fatty fish. Your body converts this into DHA (docosahexanoic acid) and EPA (eicosapentanoic acid). DHA is important because it plays a structural role in the cells of your central nervous system. EPA is required for optimal brain function and cell signalling.
Where Can I Get Omega 3 In My Diet?
- Fatty Fish - Such As Salmon, Mackerel & Sardines
- Seeds Including Flax Seed (vegetarian source)
- Walnuts
- Eggs
Pantothenic acid
Why does my body need it? Pantothenic acid assists with normal mental performance and supports energy metabolism.
Where Can I Get Pantothenic Acid In My Diet?
- Beef
- Chicken
- Eggs
- Tomatoes
- Broccoli
Riboflavin (Vitamin B2)
Why does my body need it? One of its important functions is that it contributes to the maintenance of normal red blood cells. It also supports energy metabolism and protects cells from oxidative stress.
Where Can I Get Riboflavin (vitamin B2) In My Diet?
- Bananas
- Eggs
- Yoghurt
- Milk
- Almonds
Selenium
Why does my body need it? selenium protects cells from oxidative stress. It is also important in helping to maintain a healthy immune function.
Where Can I Get Selenium In My Diet?
- Brazil Nuts
- Tuna
- Turkey
- Spinach
Thiamin (Vitamin B1)
Why does my body need it? Your body requires thiamin so that it can help convert carbohydrates from the food you eat into energy. It also contributes to the normal function of the heart.
Where can I get Thiamin (vitamin B1) in my diet?
- Fortified Breakfast Cereals
- Whole Grains
- Rice
- Meat
Vitamin A
Why does my body need it? Vitamin A supports normal vision, normal skin and the immune system function.
Where Can I Get vitamin A In My Diet?
- Carrots
- Eggs
- Green Leafy Vegetables
- Apricots
Vitamin B6
Why does my body need it? Vitamin B6 contributes to normal red blood cell formation and to the reduction of tiredness and fatigue. It also supports a normal nervous system and psychological function.
Where Can I Get Vitamin B6 In My Diet?
- Fish
- Poultry
- Potatoes
- Wholegrains
- Milk
Vitamin B12
Why does my body need it? Vitamin B12 helps your body to release energy from food and supports a healthy nervous system.
Where Can I Get vitamin B12 In My Diet?
- Salmon & Cod
- Eggs
- Meat
- Cheese
Vitamin C
Why does my body need it? Vitamin C is an important nutrient, which can help protect the cell from oxidative stress. It is required for the production of collagen, a protein found in your bones and skin. Vitamin C is also needed by your body to absorb iron from food.
Where Can I Get vitamin C In My Diet?
- Citrus Fruits (e.g. Oranges and Kiwi Fruits)
- Potatoes
- Broccoli
- Dark Green Leafy Vegetables
Vitamin D
Why does my body need it? Vitamin D helps your body to absorb an important mineral called calcium and by doing this it helps you to have strong bones and teeth. It also supports normal immune system function. Vitamin D is known as the 'sunshine vitamin' as your body can make this when exposed to a certain amount of sunlight.
Where Can I Get vitamin D In My Diet?
- Eggs
- Fortified Margarine
- Oily Fish
- Milk
Vitamin E
Why does my body need it? Vitamin E helps to protect your cells against oxidative stress.
Where Can I Get vitamin E In My Diet?
- Nuts (e.g. Almonds) And Seeds (e.g. Sunflower Seeds)
- Green Leafy Vegetables
- Whole grains
- Avocado
Zinc
Why does my body need it? Zinc is required to maintain proper functioning of your immune system and cell growth. It supports normal skin, hair, nails and bones.
Where Can I Get Zinc In My Diet?
- Beef
- Cheese
- Mushrooms
- Seeds
- Cocoa And Chocolate
