Micronutrients Flashcards
Vitamin A Function and Sources
Helps the immune system to work as it should and with vision. - Liver cheese eggs dark leafy green vegetables.
Vitamin C Function and Sources
Helps to protect cells from damage and with the formation of collagen. - Fruit green vegetables peppers tomatoes.
Vitamin D Function and Sources
Helps the body to absorb calcium and helps to keep bones strong. - Oily fish eggs cereals and fat spreads.
Vitamin E Function and Sources
Helps to protect the cells in our body against damage. - Vegetable and oil seeds nuts and seeds avacados and olives.
Vitamin K Function and Sources
Needed for the normal clotting of blood and is required for normal bone structure. - Green vegetables and rapeseed olive and soya oils.
Calcium Function and Sources
Helps to build and maintain strong bones and teeth. - Dairy canned fish and bread.
Iron Function and Sources
Helps to make the red blood cells which carry oxygen around the body. - Red meat beans pulses nuts and seeds fish.
Phosphorus Function and Sources
Helps to build strong bones and teeth and helps to release energy from food. - Red meat poultry fish milk cheese yoghurt eggs bread.
Sodium Function and Sources
Helps to regulate the water content in the body. - Very small amounts found in foods often added as salt.
Flouride Function and Sources
Helps with the formation of strong teeth and reduce the risk of tooth decay. - Tap water tea and toothpaste.
Potassium Function and Sources
Helps regulate the water content in the body and maintain a normal blood pressure. - Poultry red meats fish milk and wholegrain breakfast cereals.
Iodine Function and Sources
Helps to make thyroid hormones it also helps the brain to function normally. - Milk yoghurt cheese fish shellfish and eggs.
What are micronutrients?
Needed in the body in tiny amounts do not provide energy are required for important processes in the body.
Micronutrient Recommendations
Recommendations for vitamins and minerals are based on RNI (Reference Nutrient Intake) Looking at low intakes of micronutrients LRNI is used. ( Lower Reference Nutrient Intake)
