Liver. Animal sources: Fortified cereals, legumes, nuts, seeds Plant sources: and green leafy vegetables. Vitamin C Health Benefits Important for skin, bones, gums and blood vessels health. It supports immunity and body cells repairing. It is also important for iron absorption from plant sources. Food Sources Animal sources: Vitamin C does not exist in animal foods. Plant sources: Citrus fruits, kiwi, broccoli, green pepper and green leafy vegetables. Minerals Minerals are essential for body health, growth, development and wellbeing. They are divided into two groups: Major minerals: such as calcium, iron, magnesium, potassium and sodium. Trace minerals: such as zinc, copper, iodine and phosphorus. These are needed in lesser amounts than the major minerals, but are extremely important for health. Supplements of minerals are not recommended without doctors approval, as consuming well balanced food ensues provided the body with the needed nutrients, including vitamins and minerals. Overdose of any nutrient is as dangerous as its deficiency. Calcium Health Benefits Important for strong bones and teeth, and helps in muscles’ contraction, blood clotting and in regulating blood pressure. Food Sources Animal sources: Milk and its products (preferred fortified with Vitamin D), sardines with Bones. Plant sources: Fortified cereals, Tofu, fortified soy milk, broccoli, legumes. Iron Health Benefits Important component of red bold cells and muscles’ protein. Iron enables the red blood cells to carry oxygen all body organs and tissues cells. Iron
Animal sources: Liver. Plant sources: Fortified cereals, legumes, nuts, seeds and green leafy vegetables. Vitamin C Health Benefits Important for skin, bones, gums and blood vessels health. It supports immunity and body cells repairing. It is also important for iron absorption from plant sources. Food Sources Animal sources: Vitamin C does not exist in animal foods. Plant sources: Citrus fruits, kiwi, broccoli, green pepper and green leafy vegetables. Minerals Minerals are essential for body health, growth, development and wellbeing. They are divided into two groups: Major minerals: such as calcium, iron, magnesium, potassium and sodium. Trace minerals: such as zinc, copper, iodine and phosphorus. These are needed in lesser amounts than the major minerals, but are extremely important for health. Supplements of minerals are not recommended without doctors approval, as consuming well balanced food ensues provided the body with the needed nutrients, including vitamins and minerals. Overdose of any nutrient is as dangerous as its deficiency. Calcium Health Benefits Important for strong bones and teeth, and helps in muscles’ contraction, blood clotting and in regulating blood pressure. Food Sources Animal sources: Milk and its products (preferred fortified with Vitamin D), sardines with Bones. Plant sources: Fortified cereals, Tofu, fortified soy milk, broccoli, legumes. Iron Health Benefits Important component of red bold cells and muscles’ protein. Iron enables the red blood cells to carry oxygen all body organs and tissues cells. Iron
Building-Nutrients.docx