Micronutrients consists of Vitamins (water-soluble and fat-soluble) and Minerals.
VITAMINS:
Water-soluble Vitamins: Water-soluble VITAMINS cannot be stored in our bodies and are readily excreted. These include Vitamin B1,B2,B3,B6,B12,Folate and Vitamin C.
VITAMIN B1:
Vitamin B1(Thiamine) helps to release energy from carbohydrate.It is also involved in the nervous system and the heart.
Sources:
Whole grains,nuts,meat(especially pork),fruitd,vegetables and fortified breakfast cereals.
VITAMIN B2:
Vitamin B2(Riboflavin) helps to release energy from food and is needed for the normal structure and functioning of the skin and boy linings.
Sources:
Milk and Milk products,eggs,rice,fortified breakfast,cereals,liver,pulses,mushrooms and green vegetables.
VITAMIN B3:
Vitamin B3(Niacin) helps to release energy from food and is important for the normal structure of the skin and body linings.It also keeps the digestive and nervous system healthy.
Sources:
Meat,Wheat and maize flour,eggs,milk and milk products and yeast.
VITAMIN B6:
Vitamin B6 helps to release energy from protein and helps to form heamoglobin in the blood(the substances which carries oxygen around our bodies).
Sources:
Poultry,white fish,milk and milk products,eggs,whole grains,soyabeans,peanuts and some vegetables.
VITAMIN B12:
Vitamin B12 is important for making Red blood cells and to keep the nervous system healthy.Also helps to release energy from food.
Sources:
Meat,fish,milk and mikj products,cheese,eggs,yeast extract and fortified breakfast cereals.
FOLATE/FOLIC ACID:
Needed for the formation of healthy red blood cells.It is also needed for the nervous system and specifically for the development of the nervous system in unborn babies.
Sources:
Green leafy vegetables,Whole grain products,liver,nuts,peas,oranges,bananas and fortified breakfast cereals.
VITAMIN C:
It acts as an antioxidant and is important for the normal structure and functioning of body tissues.It also helps the body to absorb iron from non-meat SOURCES such as vegetables,as well as assisting the healing process.
Sources:
Fruits especially Citrus fruits and berries,green vegetables,peppers and tomatoes.Also found in potatoes.
VITAMIN B1:
Vitamin B1(Thiamine) helps to release energy from carbohydrate.It is also involved in the nervous system and the heart.
Sources:
Whole grains,nuts,meat(especially pork),fruitd,vegetables and fortified breakfast cereals.
VITAMIN B2:
Vitamin B2(Riboflavin) helps to release energy from food and is needed for the normal structure and functioning of the skin and boy linings.
Sources:
Milk and Milk products,eggs,rice,fortified breakfast,cereals,liver,pulses,mushrooms and green vegetables.
VITAMIN B3:
Vitamin B3(Niacin) helps to release energy from food and is important for the normal structure of the skin and body linings.It also keeps the digestive and nervous system healthy.
Sources:
Meat,Wheat and maize flour,eggs,milk and milk products and yeast.
VITAMIN B6:
Vitamin B6 helps to release energy from protein and helps to form heamoglobin in the blood(the substances which carries oxygen around our bodies).
Sources:
Poultry,white fish,milk and milk products,eggs,whole grains,soyabeans,peanuts and some vegetables.
VITAMIN B12:
Vitamin B12 is important for making Red blood cells and to keep the nervous system healthy.Also helps to release energy from food.
Sources:
Meat,fish,milk and mikj products,cheese,eggs,yeast extract and fortified breakfast cereals.
FOLATE/FOLIC ACID:
Needed for the formation of healthy red blood cells.It is also needed for the nervous system and specifically for the development of the nervous system in unborn babies.
Sources:
Green leafy vegetables,Whole grain products,liver,nuts,peas,oranges,bananas and fortified breakfast cereals.
VITAMIN C:
It acts as an antioxidant and is important for the normal structure and functioning of body tissues.It also helps the body to absorb iron from non-meat SOURCES such as vegetables,as well as assisting the healing process.
Sources:
Fruits especially Citrus fruits and berries,green vegetables,peppers and tomatoes.Also found in potatoes.
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