Vitamins and minerals
Why do we need vitamins and minerals? Example Benefits Vitamin A Carrots, spinach, sweet potatoes Helps to fight infection. Also helps to keep eyes and skin healthy. Vitamin B1 Bananas, oranges, nuts, bread Helps to turn food into energy and to keep the nervous system healthy. Vitamin B2 Milk, eggs, yogurt Helps to break down proteins, fats, and carbohydrates. Also plays a vital role in maintaining the body's energy supply. Vitamin B12 Meat, poultry, fish Helps make red blood cells. Vitamin C Citrus fruits (like oranges), strawberries, tomatoes, cabbage Needed to form blood vessels, cartilage, muscle and collagen in bones. Vitamin D Oily fish, liver, egg yolks Helps keep bones, teeth and muscles healthy. Vitamin E Vegetable oil (like sunflower oil and olive oil), nuts and seeds, fortified cereals Helps to keep skin healthy and helps to strengthen the immune system. Vitamin K Leafy green vegetables, vegetable oil, cereals, broccoli Helps to heal wounds.
Vitamins and minerals are important nutrients that your body needs in small amounts. They help your body use other nutrients effectively. You can usually get enough of them from a balanced diet that has a lot of fruit and vegetables.
There are many kinds of vitamins and minerals, and they have different functions. They are found in different foods. Here are some examples:
Vitamins
Vitamin
Minerals Example Benefits Calcium Milk, leafy green vegetables Helps to strengthen bones and teeth. Maintains muscle health and helps to prevent blood clots. Iodine Fish, yoghurt Helps to make some hormones. Iron Meat, poultry, fish, beans Helps to make red blood cells. Zinc Red meat, beans, chickpeas Helps to heal wounds. How much do you need?
Mineral
Vitamins and minerals are essential nutrients that your body needs in small amounts. They help your body use other nutrients effectively. The amount of vitamins and minerals you need depends on your age and sex. For example: A teenage boy needs more calcium than an adult man, 1.0 g versus 0.70 g per day. This is because the boy is still growing but the man is not. A teenage girl needs more iron than a teenage boy, 0.015 g versus 0.011 g per day. This is because girls lose iron when they have their periods (menstruation).
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