Help release energy Help release energy

from food from food

Function
Maintain teeth heathy Function Needed for nervous
Needed for heart,
nervous, and muscles work normally.

meats cereals work normally.

Promote good eyesight
Resource Form red blood cells

nuts Breads
Help health pregnancy
B12
and breastfeeding
Help to digest soluble night blindness
fibers
Breads chese
cause beriberi
Function
Resource
B1 Deficiency
cereals milk
Keep the body
Retinol is found in Deficiency Help release energy
temperature.
animal liver, whole from food
Function confusion and short
milk, and some fortified cause anemia
term memory loss
foods. fat malabsorption Deficiency
Help to flush the waste A Needed for normal
from the body. Resource functioning and
Carotenoids are found Function structure of the
lack of red blood cells
in some plants that can nervoussystem
Keep the tissue moist
turn in to active vitamin
A
Form red blood cells
Maintain stable blood
pressure

Needed for proper Neural tube defects

nerve and muscle Sodium Water
function Folate
B heal wounds by helping Deficiency miscarriage
forming new
connecting tissues
Maintain the balance of
Anaemia
water in the cells.
Function
Micronutrients absorb iron

Reduce blood pressure Potassium green leafy vegetables

protect body from

Vitamines cancer Resource
banana
Prevent kidney stones
and osteoporosis
Minerals harder to fight off
Oranges
Need for a lot of Fortified breakfast
disease
Regulate muscle biochemical reactions cereals
Deficiency
contraction Calcium Magnesium
in the body C
take longer wounds

Build strong bones and

teeth Oranges lemon
Support healthy
Resource
immune system
mango pineapple
Essential in muscle
contraction and oocyte
Iron Form bones and teeth
activation
Phosphorous

absorb calcium for

Help form and
Help body make ATP Function stronger bones and
oxygenate blood cells
teeth
and hemoglobin
protect cells from free
Convert food to energy
K E radicals deformity of bones
Function
increase clotting time
Deficiency
D
boost immune system cause osteomalacia
Deficiency
bone metabolism
vegetable oils from sun light egg
sunflower, wheat germ,
Resource
and safflowers
Resource
produce prothrombin Function meat oily fish

plants nuts (peanut, hazelnuts,

seeds (sunflower)
almonds)
Resource

fermented foods manquione