Nutrients and its role | Common food sources | Nutrients and its role | Common food sources | |
Beta-carotene Antioxidant | Yellow and orange vegetables and fruits, green leafy vegetables | Magnesium Energy production, nerve function , insulin regulation | Fish , shellfish, meat , wholegrain cereals, nuts , green leafy vegetables, mushrooms , seaweed, seeds , cocoa | |
Calcium Bone and tooth maintenance, muscle and nerve function | Milk and cheese, fish with edible bones , wholegrain cereals, legumes , nuts , green cabbage | Phosphorus Bone and tooth formation and maintenance | Egg yolks, fish, shellfish, meat, wholegrain cereals, legumes milk products | |
Chromium Blood-sugar regulation | Liver, cheese, wholegrain cereals | Potassium Fluid balance , muscle function | Egg yolks, fish , shellfish, meat, wholegrain cereals, legumes, milk products | |
Copper Iron absorption , energy utilization, nerve function | Fish, legumes, green leafy vegetables, mushrooms, avocados, garlic, seaweed, nuts, cocoa | Selenium Antioxidant | Milk products, fish, meat, wholegrain cereals, legumes, green leafy vegetables , mushrooms garlic | |
Essential fatty acids Blood-fat regulation hormone production | Wholegrain cereals, legumes, nuts, seeds, coconut oil, dark green leafy vegetables | Zinc Growth and production, enzyme action , immune function | Milk products, fish, meat, wholegrain cereals, legumes, root vegetables, garlic , sprouted seeds | |
Fibre Bowel function | Wholegrain cereals, vegetables and nuts, legumes, fruits, seeds | Vitamin A Skin, hair and eye maintenance, immune function | Milk products, eggs, fish, legumes, coconut oils | |
Flavonoids Antioxidant | Wholegrain cereals, brightly coloured vegetables and fruits | Vitamin B complex Healthy metabolism, nerve fuction | Milk products, fish, meat, wholegrain cereals, legumes, green leafy vegetables, seeds, nuts, molasses | |
Folic acid Red blood cell formation, healthy cell division | Liver, wholegrain cereals, green leafy vegetables, fruits, nuts, yeast | Vitamin C Blood-vessel strength, wound healing antioxidant | Citrus and most other fruits, broccoli , capsicums and most other vegetables | |
Iodine Thyroid hormone formation | Fish, shellfish, meat, wholegrain cereals, green leafy vegetables , capsicums, seaweed, iodised salts | Vitamin D Bone and tooth maintenance | Milk product, egg yolks, seaweed, nuts, oily fish, fish –liver oils | |
Iron Oxygen transport | Eggs, shellfish, meat, wholegrain cereals, legumes, peanuts, green leafy vegetables, seaweed, dates, figs, raisins, seeds,molasses, cocoa | Vitamin E Antioxidant, muscle function, red blood cell formation | Vegetable oils, eggs, fish , wholegrain cereals, lentils, beans, nuts, seeds | |
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