Micro-nutrients

• Vitamin C and Iron work together to improve the way in which they are absorbed in the body.

  E.g. bowl of cereal topped with fruit, wholemeal toast with grapefruit
• Vitamin C

  Also known as ascorbic acid. It is a water soluble vitamin and cannot be stored in the body.

  • Needed to help the body absorb iron
  • Maintain collagen which binds the body cells together in skin, blood vessels, muscles etc.
  • Anti oxidant - helps resist infection

  Deficiency can lead to symptoms of low immune system, colds, sore gums, iron deficiency anaemia, scurvy and death.

  Fruit esp. Citrus fruits, vegetables, and small amounts in milk and liver.
• Iron

  Needed to make haemoglobin in red blood cells. It carries oxygen to all body cells (along with glucose) where energy is released

  Vitamin C enables iron to be absorbed from food during digestion

  Red meat, offal, wholemeal flour and bread (fortified), green leafy vegetables, egg yolk, plain chocolate, dried apricots

  Deficiency can lead to symptoms of anaemia: Tiredness, lack of energy, pale skin, weak nails, feeling cold. Common in menstruating girls
• Calcium is important for healthy bones and teeth. It is absorbed in the intestine. Vitamin D helps with this absorption, so you will gain more calcium if you eat foods containing vitamin D with them in the meal.

  An examples would be a bowl of cereal (vit D) with milk (calcium), macaroni (pasta contains vit D) cheese (calcium), grilled mackerel (calcium) with a watercress salad (vitamin D). Garlic Mushrooms (Vit D) on sourdough toast (calcium). Cheesecake (biscuit base Vit D; cream cheese, cream: calcium)