Micronutrients

• Micronutrients


  Nutrients needed in small amounts
• Vitamin D


  Absorbs calcium into our bloodstream
• Lack of vitamin D - weak bones - osteoporosis
• Sources of vitamin D

  • Sunlight
  • Cheese
  • Egg yolk
• B group vitamins

  B1 - thiamine

  B2 - riboflavin

  B3 - niacin
• B group vitamins


  Essential for the process of metabolising or converting the fuels (carbs, fats, protein) into energy
• Folate (B9)


  Important to form red blood cells
• Folate (B9)


  Deficiency in folate - anaemia
• Calcium 


  Strengthen and ossify bones and teeth
• Calcium food sources

  • Milk and milk products
  • Soy and tofu
  • Leafy geen vegetables
• Calcium 


  Greater bone density - less chance of osteoporosis
• Sodium 


  Attract fluid into the blood and increase blood volume - leads to high blood pressure
• Vitamin B12


  Works with folate to ensure red blood cells are correct size and shape
• Food sources of sodium

  • Meat
  • Fish
  • Table salt
• Iron


  'Haem' part of haemoglobin - oxygen carrying part of blood
• Iron


  Iron deficiency - anaemia, struggle to generate enough energy to complete daily tasks
• Water


  Flush out toxins
• Water 


  Bodies preferred source of hydration
• Water food sources

  • Water
  • Watermelon
  • Apple