the key nutrients Flashcards
CARBOHYDRATES
needed for:
-energy
found in:
-cereals, potatoes, bread, cakes, pasta, biscuits
PROTEIN
needed for:
-growth
-repair
-maintenance
found in:
-meat, dairy, fish, eggs, cereals, pulses, nuts, seeds
FAT
needed for:
-energy
-warmth
-protection of organs
-source of fat-soluble vitamins
found in:
-sausages -nuts
-bacon -seeds
-lard -avocados
-dairy products
-oily fish
VITAMIN A
needed for:
-healthy immune system
-helps to see in dim light
found in:
-dairy -leafy veg
-eggs -mango
-oily fish -apricot
VITAMIN C
needed for:
-fights infections
-heals wounds
found in:
-oranges -strawberries
-blackcurrants -brussel sprouts
-kiwi
VITAMIN D
needed for:
-healthy bones and teeth
found in:
-oily fish (made by the body when
-eggs exposed to sunlight)
-fortified margarines
VITAMIN E
needed for:
-healthy skin and eyes
-strong immune system
found in:
-plant oils -seeds
-nuts -wheat germ
VITAMIN K
needed for:
-wound healing
-blood clotting
found in:
-broccoli -vegetable oils
-spinach -cereal grains
CALCIUM
needed for:
-bone formation
-heart function
-healthy red blood cells
found in:
-dairy foods -nuts
-green leafy veg -fish bones
-soya beans -bread(fortified)
IRON
needed for:
-healthy red blood cells
found in:
-red meat -treacle
-beans -apricots
-nuts -dark green leafy veg
-cocoa -soybean flour
POTASSIUM
needed for:
-controlling body fluids
-heart function
found in:
-bananas -pulses
-broccoli -nuts+seeds
-parsnips -meat+fish
PHOSPHOROUS
needed for:
-bone formation
-energy release
found in:
-red meat -brown rice
-fish -oats
-dairy
MAGNESIUM
needed for:
-energy release
-bone health
found in:
-green leafy veg -bread
-nuts -fish
-brown rice -meat
-whole grain -dairy
SODIUM
needed for:
-balancing bodily fluids
found in:
-salt -cured meats
-processed foods -savoury snacks
IODINE
needed for:
-hormone in thyroid
found in:
-sea fish
-shellfish
