i.2. Important Functions and Sources of Vitamins and Minerals
|
Vitamins and Minerals |
Functions |
Sources |
|
Vitamin A |
Keeps our skin and eyes healthy. |
Papaya, Mango, Carrot |
|
Vitamin B Complex |
Gives strong muscles. |
Rice, wheat, liver |
|
Vitamin C |
Helps in the fight against diseases. |
Orange, Guava, Tomato, lemon, Amla, Green Chilli |
|
Vitamin D |
Keeps our bones and teeth strong. |
Sunlight, milk, Butter, Fish, Egg, Liver |
|
Vitamin E |
It is antioxidant, it slows down the process that damages the cell. It also helps to the proper function of many cells. |
Vegetable oils, cereals, meat, egg, vegetable |
|
Vitamin K |
Helps in the blood clot, preventing excess bleeding. |
Leafy greens, meat, egg |
|
Iodine |
Iodine is needed to make thyroid hormones and these hormones control the body’s metabolism. |
Fish, milk, vegetables |
|
Calcium |
Builds and Keeps bones healthy. |
Milk, egg |
|
Iron |
Iron is part of Haemoglobin and many proteins. |
Apple, chocolate, leafy vegetables. |
|
Phosphorous |
Phosphorus works with calcium to build the bones. |
Fish Milk, green chilli |
|
Dietary fibres or Roughage |
Not a nutrient but helps in the size of stool and softness. It also helps to decrease the cholesterol level. |
Whole grain, pulse, fresh fruits, potato |
|
Water |
Helps to throw out waste via urine and sweat and helps our body to absorb nutrients from food. |
Drinking water, milk, tea, fruits and vegetables |