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Vitamin B9 is also known as folate or folic acid. Vitamin B9 works with vitamin B12 in the formation of red blood cells. Foods high in vitamin B9 include green leafy vegetables, kidney beans, liver, chicken and whole grain breads and cereals. For more information on folic acid click here.
Vitamin. B12 is essential for the proper formation of blood cells and nerve fibres. Rich sources of vitamin B12 include meat, liver, fish, eggs, milk and oysters.
Vitamin C helps absorb iron, protects against infection and keeps blood vessels healthy. Vitamin C can be found in citrus fruits and juices, green vegetables, potatoes, frozen peas and tomatoes.
If you over cook vegetables or boil them in lots of water you will lose the vitamin C.
Vitamin D works with calcium to help prevent bones from thinning. Good sources of vitamin D include oily fish (herrings, mackerel, tinned sardines and pilchards)egg yolks, some margarine and fortified breakfast cereals.
Vitamin E is a fat-soluble nutrient with powerful antioxidant properties. Vitamin E reduces the risk of health problems from cancer to heart disease. Vitamin E also plays a crucial role in promoting overall health and immunity by protecting cell membranes. Vitamin E may be found in green leafy vegetables, wheat germ (bread and cereals), nuts, egg yolks and vegetable oils.
Minerals
Minerals are substances required by the body for a variety of functions. We need some minerals in larger amounts than others. These include calcium, magnesium, potassium, sodium and phosphorus. Others minerals such as iron, zinc, iodine, fluoride and selenium are also required but only in small amounts.
Calcium is the main mineral needed for the growth, protection and strength of bones and teeth. Calcium is found in dairy products, green leafy vegetables, canned salmon and brown bread.
Magnesium is present in all tissues including bone tissue. Magnesium is needed for bone, protein and fatty acid formation, making new cells, activating B vitamins, relaxing muscles and clotting blood. Magnesium is found in green leafy vegetables, wholegrain cereals, brown rice and nuts.
Potassium is a major mineral and is essential for the function of cells, including nerve cells. Potassium also helps with the proper function of the heart and kidneys. Potassium is present in bananas, grapes, beans, prunes, raisins, milk and vegetables.
Phosphorus is an essential component of all cells and is present in bones and teeth. Phosphorus can be found in dairy products, meat and fish.
Iron is part of haemoglobin, the oxygen carrying component of the blood. People who have an iron deficiency tire easily, this is because their body is starved of oxygen. Iron can be found in red meats, offal, fortified breakfast cereals, oysters and fish. If you drink a glass of orange juice with meals it will help you absorb more iron.
Zinc is essential for growth and to maintain fertility. Zinc may be found in dairy products, meat, fish, wholegrain cereals and pulses. Zinc can be supportive in the treatment of acne, athlete?s foot, brittle nails, the common cold and minor injuries.
Iodine helps with the formation, protection and function of the thyroid hormones. Iodine can be found in milk, table salt and seafood.
Fluoride helps prevent tooth decay and can help in the prevention of osteoporosis. Flouride can be found in canned fish, tea, cooked spinach and toothpaste.
Selenium promotes normal growth and development and is needed for proper immune function. Selenium can be found in cereals, brazil nuts, fish, red meats, eggs and cheese.
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