Vitamins and Minerals

These are needed by the body in small amounts for growth, development and to function efficiently. Below are the main vitamins and minerals and the best food sources of each.

Vitamin A:

The body needs this for skin development and repair, and for the development of good eyesight.

Sources: Eggs, fish oils, carrots, dark green or yellow vegetables

B Vitamins:

The body requires this group of vitamins for energy production and growth and repair.

Sources: found in a variety of sources - dairy products, wholegrain products, meat and fish

Folic acid is an important B vitamin, which is required for the production of red blood cells and help a baby develop properly during the early stages of pregnancy.

Sources: rich sources are fruit and vegetables

Vitamin C:

This is required for healthy skin, bones, and muscles, for wound healing and for the development of good eyesight.

Sources: fruit and vegetables

Vitamin D:

This is required for healthy bones and teeth

Sources: sunlight, also found in small amounts in dairy foods, eggs and oily fish.

Calcium:

This is required for healthy teeth and bones

Sources: Dairy foods, leafy green vegetables, nuts, root vegetables, fish with bones (e.g. sardines)

Iron:

This is required for the production of red blood cells and for a healthy immune system.

Sources: Red meat, oily fish, dark green vegetables, eggs, beans and pulses, dried fruit, cereal products.

Zinc:

This is required for wound healing and a healthy immune system.

Sources: red meat, dairy products.

Why do we need food?

What are calories?

What is fat?

What are carbohydrates?

What are proteins?

What is fibre?