Nutrients

• Vitamin or Mineral

  Nutrient that is essential for the body's proper functioning
• Vitamin A


  • Helps you see at night
  • Helps your white blood cells fight diseases
• Foods high in Vitamin A

  • Green vegetables
  • Carrots
• Vitamin C


  • Makes sure your skin and gums (where your teeth are attached) stays strong and heals quickly if you get hurt. Prevents scurvy
• Foods high in Vitamin C

  • Citrus fruits like lemons and oranges
  • Spinach
• Vitamin D

  • You need it for strong bones and teeth
  • To absorb calcium
• Sources of Vitamin D

  • Fish
  • Sunlight
• Calcium


  • You need it for strong bones and teeth
• Foods high in Calcium

  • Cheese
  • Nuts like almonds
• Iron

  • Needed to make haemoglobin which is an important part of red blood cells
  • Deficiency causes anaemia (tiredness)
• Foods high in Iron

  • Red meat (beef and lamb)
  • Nuts and seeds