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Principles of Nutrition 3 Vitamins (A (Needed for: Healthy immune system…
Principles of Nutrition 3
Vitamins
A
Needed for:
Healthy immune system
Helps us to see in dim light
Found in:
Dairy
Eggs
Oily fish
Leafy vegetables
Mango
Apricot
C
Needed for:
Fights infection
Heals wounds
Found in:
Oranges
Blackcurrants
Kiwi fruit
Strawberries
Brussels sprouts
B groups
Thiamin (B1)
Needed for:
Energy release
Healthy nervous system
Found in:
Eggs
Liver
Peas
Fortified breakfast cereals
Dried fruit
Whole grain
Bread
Riboflavin (B2)
Needed for:
Energy release
Healthy nervous system
Found in:
Milk
Eggs
Rice
Fortified breakfast cereals
D
Needed for:
Healthy bones and teeth
Found in:
Oily fish
Eggs
Fortified margarines
E
Needed for:
Healthy skin and eyes
Strong immune system
Found in:
Plant oils
Nuts
Seeds
Wheat Germ
K
Needed for:
Wound heals
Blood clotting
Found in:
Broccoli
Spinach
Vegetable oils
Cereal grains
B groups
Niacin (B3)
Needed for:
Energy release
Healthy nervous system
Found in:
Meat
Fish
Eggs
Milk
Wheat
Pantothenic acid (B5)
Needed for:
Metabolism of nutrients
Found in:
Meat
Tomatoes
Potatoes
Broccoli
Whole grains
B groups
Pyridoxine (B6)
Needed in:
Nerve and brain development
Found in:
Red meat
Liver
Dairy
Whole grain cereal
Yeast
Nuts and beans
Biotin (B7)
Needed for:
Energy release
Protein metabolism
Found in:
Offal
Milk
Vegetable
Nuts
Berries
B groups
Folic acid (B9)
Needed for:
Healthy red blood cells
Prevents spina bifida
Found in:
Liver
Milk
Broccoli
Cereals
Spinach
Asparagus
Cobalamin (B12)
Needed for:
Healthy red blood cells
Energy release
Found in:
Meat
Fish
Cheese
Eggs