FAT-SOLUBLE VITAMINS & MINERALS

Fat-soluble VITAMINS:

VITAMIN A:
             It is important for the normal structure and functioning of the skin and body linings.Eg:Lungs.It also helps with vision in dim light as well as keeping the immune system healthy.
Source:
      Liver,whole milk,cheese,butter,spreads,carrots,dark green leafy vegetables and orange - coloured fruits,e.g. Mangoes and apricots.
VITAMIN D:
              It is needed for the absorption of calcium and phosphorus from foods,to keep bones healthy.Recent research also suggests that vitamin D enhances immune function and improved muscle strength.
Sources:
           Oily fish,eggs,meat,fortified cereals and spreads.Most is obtained through the action of sunlight on our skin.
VITAMIN E:
              It acts as an antioxidant and protect the cells in our bodies against damage.
Sources:
           Vegetables,seed oils,spreads,nuts and seeds.
VITAMIN K:
               It is needed for the normal clotting of blood and is required for normal bone structure.
Sources:
          Green leafy vegetables,meat and dairy products.


MINERALS: 
             There are certain MINERALS we nee to keep our bodies healthy.These include calcium,flouride,iodine,iron,magnesium,
phosphorous,potassium,selenium,sodium and zinc.

CALCIUM:
          It is important for the formation and maintanance of string bones and teeth as well as the functioning of nerves and muscles.It is invlolved in blood clotting.
Sources:
         Milk and milk products,cheese and other dairy products,some leafy green vegetables such as brocoli,fortified soya bean products,canned fish(if containing bones that are soft and can be consumed) and bread.

FLOURIDE:
            It helps the formation of strong teeth and protects against dental decay.
Sources:
         Flouridated water,tea,fish and tooth paste.

IODINE:
        It is needed to make thyroid hormones which control many metabolic process and keep our body healthy.
Sources:
         Milk and milk products,sea fish,shellfish,iodine fortified foods such as salt.

IRON:
      It is required for making red blood cells,which transports oxygen around the body.It is also needed for the normal metabolism and functioning of enzymes that remove unwanted substances from the body.
Sources:
         Liver,red meat,pulses,nuts,eggs,dried fruits,poultry,fish,whole grains and dark green leafy vegetables.

MAGNESIUM:
                It helps to release energy from food and to maintain water balance.It is alsi important for the formation of strong muscles,bones and teeth.
Sources:
         Found widely in foods,particularly green leafy vegetables,nuts,bread,fish,meat,milk and milk products.

PHOSPHOROUS:
               It is needed for the formation of healthy bones,teeth and release the energy from food.
Sources:
         Red meat,milk and milk products,fish,poultry,bread,rice and oats.

POTASSIUM:
                It controls water balance in our bodies and helps maintain a healthy blood pressure.It is also involved in the normal functioning of nerves.
Sources:
         Fruits(especially bananas),vegetables,meat,fish,shellfish,milk and milk products,nuts,seeds and pulses.

SODIUM:
          It helps to regulate the water content in the body and the balance of electrolytes.It is also involved in the use of energy as well as the functioning of the central nervous system.
Sources:
         Very small amounts in raw foods.often added during processing,preparation,preservation and serving.

SELENIUM:
             It is important component for the body defence system that protects our bodies against damage.It is also necessary for the use of iodine in thyroid hormone production as well as the normal functioning of the reproductive system.
Sources:
         Brazil nuts,bread,fish,meat and eggs.

ZINC:
      Helps to release energy from food.Needed for cell division,growth and tissue repair.It is also necessary for normal reproductive development,the immune system and healing of wounds.
Sources:
         Meat,milk and milk products,cheese,eggs,shellfish,wholegrain cereals,nuts and pulses.