By Lauren. Food Sources: Pasta, rice, potatoes and bread Function: Gives us energy to get through...

Nutrients By Lauren

Carbohydrates

Food Sources: Pasta, rice, potatoes and bread Function: Gives us energy to get through the day.

Fibre

Food Source: Passion Fruit, Sun flower seeds, sun dried tomatoes, wheat.Function: Helps keep our digestive system healthy and functioning properly.

Protein

Food Source: Beef, chicken, fish, porkFunction: Protein is essential to the structure of red blood cells and for the proper functioning of antibodies resisting infection.

Saturated Fats

Food Source: Nuts and seeds, Dark chocolate, butter and sausages.Function: Increases blood cholesterol.

Mono- unsaturated fat

Food Sources: olive oil, avocado and peanut oil. Function: Lowers LDL cholesterol.

Poly- unsaturated fats

Food Sources: Soy bean, corn and sunflower. Function: Lowers cholesterol.

Vitamin A

Food sources: Sweet potato, carrot, paprika, dried herbs.Function: Helps the growth of new cells, healthy skin, hair, tissues and vision in dim light.

Vitamin B9 (folate)

Food sources: Yeast, legumes and liverFunction: Promotes normal digestion, and is essential for the growth of red blood cells.

Vitamin B12

Food sources: Salmon, liver and clamsFunction: Is needed for the growth of red blood cells and function of nervous tissue.

Vitamin C

Food Sources: Peppers, guava, bell peppers and fresh herbs.Function: Healthy teeth, gums and blood vessels.

Vitamin D

Food sources: Fish, oysters, mushrooms and caviar.Function: Promotes absorption and use of calcium and phosphate for healthy bones and teeth.

Iron

Food sources: Egg yolks, beans, dried fruits and red meat.Function: Iron is needed for the formation of hemoglobin, which carries oxygen from the lungs to the body cells.

Calcium

Food sources: Milk, butter, cream and cheese.Function: Keeps bones and teeth healthy.

Phosphorus

Food sources: Milk, grains and lean meats Function: Phosphorus is needed for healthy bones and teeth, energy metabolism, and acid .base balance in the body

Iodine

Food Sources: Sea food, dairy products and iodised salt.Function: Iodine is needed for the normal metabolism of cells.