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Food Groups (Vitamins and Minerals (Folic Acid (Helps the body form…
Food Groups
Vitamins and Minerals
Folic Acid
Helps the body form healthy red blood cells and reduces the risk of central neural tube defects in unborn babies. Good sources of this includes brussels sprouts, peas, spinach, fortified breakfast foods.
Vitamin B12
Involved in making red blood cells and keeping the nervous system healthy, releasing energy from foods and using Folic Acid. Good sources of this include salmon, milk, meat, eggs.
Vitamin C
Helps to protect cells and keeps them healthy, maintaining healthy skin, blood vessels, bones and cartilage. Good sources of this includes oranges, strawberries and potatoes.
Vitamin D
Regulates the amount of calcium and phosphates in the body. Needed to keep teeth, bones and muscles healthy. Good sources of this includes red meat, oily fish and egg yolks.
Vitamin E
Helps maintain healthy skin and eyes and strengthens the body's natural defence against illnesses and infections. Good sources of this includes plant oils, nuts and seeds and wheatgerm.
Vitamin K
Needed for blood clotting, meaning it helps to heal wounds. Good sources of this includes vegetable oils, cereal grains and green leafy vegetables.
Calcium
Helps to build strong bones and teeth, regulates muscle contractions including the heartbeat and makes sure that blood clots normally. Good sources of this includes bread, soya beans and milk.
Iodine
Helps to make thyroid hormones, which helps to keep cells and metabolic rate healthy. Good sources of this includes sea fish and shellfish.
Iron
Important in making red blood cells. Good sources of this includes meat, beans and liver.
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Vitamins/Minerals - shore up bones, heal wounds, bolster immune system, convert food into energy, repair cellular damage.
Vitamin A
Helps body's natural defence against illness and infection, helps vision in dim light, keeping skin and lining of some parts of the body healthy. Examples of foods include cheese, eggs, oily fish.
Vitamin B1 (Thiamine)
Helps breakdown and release of energy from food, keeps nervous system healthy. Examples of foods include peas, fresh and dried fruit, eggs, liver.
Vitamin B2 (Riboflavin)
Keeps skin, eyes and nervous system healthy. Examples of foods includes eggs, rice, fortified breakfast cereals.
Vitamin B3 (Niacin)
Releases energy from food, keeps nervous system and skin healthy. Examples of foods include meat, fish, eggs, milk, wheat flour.
Pantothenic Acid
Helps release energy from food. Examples of foods include beef, potatoes, porridge, tomatoes, kidney, broccoli.
Vitamin B6 (Pyridoxine)
Allows the body to use and store energy from protein and carbohydrates in food and helps to form haemoglobin. Examples of foods include pork, fish, bread, peanuts, wholegrain cereals.
Vitamin B7 (Biotin)
Needed in small amounts to help the body break down fat. Bacteria found in the bowel make biotin so additional from diet isn't needed, however Biotin is found in a large range of foods at low levels.
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