Vitamins & Minerals
Vitamins Vitamins Vitamin A
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Vitamin B1 (Thiamin)
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Vitamin B2 (Riboflavin)
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Vitamin B3 (Niacin)
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Vitamin B5 (Pantothenic acid)
Key sources
maintaining normal reproduction good vision formation and maintenance of healthy skin, teeth and soft tissues of the body immune function (has antioxidant properties).
Milk, cheese, eggs, fatty fish, yellow-orange vegetables and fruits such as carrots, pumpkin, mango, apricots, and other vegetables such as spinach, broccoli.
supplying energy to tissues breaking down and using the energy and nutrients in carbohydrates, proteins and fats nerve function
Fortified breakfast cereals, baking flour, wholegrains, wheatgerm, yeast, legumes, nuts, pork.
obtaining energy from food Milk, cheese, yoghurt, making Vit B6 active in the fortified breads and body breakfast cereals. reducing a key cardiovascular risk factor production of red blood cells and body growth obtaining energy from food Beef, pork, liver, beans, breaking down and using wholegrain cereals, eggs, carbohydrates, proteins and cow’s milk. fats and their building blocks maintaining healthy skin and nerves releasing calcium from cellular stores making, hormones, vitamin A and D and substances that help make nerves work helps make new fats and proteins in the body
Chicken, beef, potatoes, oatbased cereals, tomatoes, egg yolks, whole grains.
Muscle and organ meats, fortified breakfast cereals, brussel sprouts, green peas, beans, split peas, and fruit.
Vitamin B6 (Pyridoxine)
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breaking down,using and reforming the building blocks of proteins
Vitamin B7 (Biotin)
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breaking down and using the Meats and cereals. building blocks of fats and proteins Note: eating raw egg whites prevents absorption of biotin.
Vitamin B9 (Folate)
breaking down and using the building blocks of proteins the processes of tissue growth and cell function maintaining good heart health preventing neural tube defects in newborns
Cereals, cereal products, vegetables eg broccoli, legumes and fruit eg oranges.
normal nerve function normal blood function
Beef, lamb, fish, veal, chicken, eggs, milk and other dairy products.
making nerve cell transmitters and cell membranes inflammatory and allergic response healthy kidneys and liver reducing the risk of heart disease fat and cholesterol transport and break down in the body
Milk, eggs, peanuts, wheat germ, dried soybeans.
protects against oxidative damage aiding absorption of iron and copper formation of collagen healthy bones helps fight infection helps regenerate and stabilise other vitamins such as vitamin E or folate
Blackcurrants, orange, grapefruit, guava, kiwi fruit, raspberries, sweet peppers (Capsicum), broccoli, sprouts.
absorption of calcium and phosphorus maintenance of calcium levels in blood immune function healthy skin muscle strength
Sunlight on skin allows the body to produce Vitamin D. Few foods contain significant amounts however main dietary sources are fortified margarine, salmon, herring, mackerel, and eggs.
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acts as antioxidant particularly for fats keeping heart, circulation, skin and nervous system in good condition
Oils and margarines, fats of meats, chicken, fish, wheat germ, , spinach, cashews, peanuts, almonds, sunflower seeds.
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normal blood clotting
Spinach, salad greens, cabbage, broccoli, brussel sprouts, soybean oil, canola oil, margarines
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Vitamin B12 (Cyanocobalamin)
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Choline
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Vitamin C (Ascorbic acid)
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Vitamin D
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Vitamin E (Tocopherol)
Vitamin K (phylloquinone)
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Minerals Nutrient (Vitamins) Calcium
Needed for ●
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Chromium
Copper
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Fluoride Iodine
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Key sources
development and maintenance of bones and teeth good functioning muscles and nerves heart function
Milk, cheese, yoghurt, bony fish, legumes, fortified soy beverages and fortified breakfast cereals.
enhancing the action of insulin to regulate blood sugar
Widely found in foods such as yeast, eggs, meat, whole grains, cheese.
the functioning of several enzymes formation of connective tissue iron metabolism and blood cell formation nervous system, immune system and cardiovascular system function
Organ meats, seafood, nuts, seeds, wheat bran cereals, whole grains.
healthy teeth and bones
Fluoridated water, fish, tea.
normal thyroid function (important in the growth and development of central nervous system) energy production oxygen consumption in cells
Salt water fish, shellfish, seaweed, iodised salt, vegetables (if there is iodine in the soil where they are grown).
Note: the body excretes calcium with salt in urine, so eat less salt to retain your calcium.
Note: Severe deficiencies can cause miscarriage, stillbirth, infant mortality, congenital abnormalities etc. Iron
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Haemoglobin in red blood cells (important for transport of oxygen to tissues) component of myoglobin (muscle protein)
Red meats – beef, lamb, veal, pork, fish, chicken and wholegrain cereals. Note: Iron absorption from plant sources eg cereals or green leafy vegetables is much lower than from animal sources so 80% more is required in the food to get the same amount absorbed. Vitamin C helps with absorption.
Magnesium
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Manganese
the functioning of more than Green vegetables, legumes, 300 enzyme systems peas, beans, lentils, nuts, energy production wholegrains and cereals regulating potassium levels the use of calcium healthy bones
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healthy bones carbohydrate, cholesterol and protein metabolism
Cereal products, tea, vegetables.
Molybdenum
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breakdown of proteins
Legumes, wholegrain products, nuts.
Phosphorus
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forms part of DNA and RNA Widely distributed in natural buffers the acidity of urine foods eg dairy, meat, dried protection of acid/base fruit, eggs, cereals. balance of blood storage and transport of energy helps activate some proteins
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Potassium
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nerve impulses muscle contraction regulates blood pressure
Leafy green vegetables, tomatoes, cucumbers, zucchini, eggplant, pumpkin, root vegetables. Also moderately abundant in beans, peas, bananas, avocados, milk, yoghurt Note: Potassium has a beneficial effect in offsetting the effects of sodium (salt) on blood pressure.
Selenium
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Sodium
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antioxidant thyroid metabolism part of several functional proteins in body
Seafood, poultry, eggs and to a lesser extent other muscle meats and cereal foods (content varies widely with soil condition).
maintain water balance throughout the body nerve impulses transport of molecules across cell walls
Found in most take-away and processed foods eg bread, butter, margarine, deli meats, cheese, cereals. It is also a major component of table salt and baking soda Note: It is important to use only moderate amounts of salt as recommended in the Dietary Guidelines.
Zinc
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component of enzymes that help maintain structure of proteins and regulate gene expression needed for growth, immunity appetite and skin integrity
Meats, fish, poultry, cereals, dairy foods. Note: availability from animal sources is greater than that from plant sources so vegetarians need 50% higher intakes.