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The Essential Nutrients Guide
Essential for healthy skin and eyes. It protects the body's cells against attack and builds up resistance to infections. Pregnant women should limit their intake.
Calves' / Lamb's Liver; Carrots; Cheese; Egg Yolks; Fish; Fish Liver Oils; Mangoes
Essential for the digestion and nervous systems. It helps us cope better with stress, stabilises the appetite and promotes growth and good muscle tone.
Hazelnuts; Marmite; Oats; Pork; Wheatgerm; Wholemeal Bread
Promotes good health and is necessary for maintaining good vision, nails, skin and hair.
Calves' / Lamb's Liver; Dark Green Leafy Vegetables; Eggs
Improves circulation and reduces high blood pressure and cholesterol levels. Helps to maintain healthy skin, mouth and digestive system.
Chicken; Dried Beans & Peas (cooked); Fish; Liver; Marmite; Peanuts; Potatoes; Raisins
Known as the 'anti-stress' vitamin as it improves the body's resistance to stress. It also helps to make antibodies to fight invading germs and bacteria.
Beef Steak; Bran; Broccoli; Chicken; Dairy Products; Eggs; Milk; Mushrooms; Peanuts; Pig's Liver; Sweet Potatoes
Works with Vitamin B12 for the growth and reproduction of new cells. It is essential for the development of the foetus and it helps to prevent Spina Bifida. It also can help to regulate moods, sleep and the appetite.
Avocados; Bananas; Dark Green Leafy Vegetables; Lentils; Oranges; Pig's Liver; Watercress; Wholemeal Bread
Works with Folic Acid and is essential for the formation and regulation of red blood cells and therefore prevents anaemia. It is necessary for metabolism and to maintain a healthy nervous system.
Cheese; Eggs; Fish; Full-fat Milk; Shellfish; Pig's Liver
Needed for the fat metabolism and helps with the absorption of iron. It is essential to the health of the skin, hair, teeth, eyes, gum, bones and ligaments. It helps to keep the immune system in order, protecting against colds
Baked Potatoes with skin; Broccoli; Cabbage; Fresh Fruit (especially Citrus Fruits); Peppers; Pumpkin; Tomatoes
Works with Calcium to keep the blood and bones healthy and strong. It helps to maintain a stable nervous system and normal heart action
Butter; Egg Yolks; Liver; Milk; Oily Fish
Helps to protect against diseases associated with ageing, cancer and heart disease. It helps maintain healthy circulation and normal levels of cholesterol. It is needed for cell formation especially the skin.
Asparagus; Cereals; Dark Green Leafy Vegetables; Nuts; Soya Beans; Vegetable Oils; Wholegrains
Carotenoids, the best known of which is Beta-Carotene decreases the risk of most cancers.
Apricots; Avocado; Broccoli; Carrots; Dark Green Leafy Vegetables; Kale; Peaches; Spinach; Spring Greens; Tomatoes; Watercress
Creates and maintains healthy bones and teeth. It regulates the heart beating and may be important in preventing and treating high blood pressure.
Baked Beans; Bread; Dairy Products (except butter); Dark Green Leafy Vegetables; Dried Fruit; Eggs; Nuts; Rhubarb
Copper is an essential nutrient for bone synthesis. It also makes sure that iron in the body is in the right form to be used in the manufacture of haemoglobin.
Beans; Calves' Liver; Carrots; Chocolate; Lentils; Nuts; Olives; Shellfish; Wholemeal Bread
Iron is used to make haemoglobin which transports oxygen from the lungs around the body.
Beans; Beef; Broccoli; Calves' Liver; Dried Fruit; Fish; Nuts; Poultry; Soya Beans; Spinach; Whole Grains; Wholemeal Bread
An antioxidant which helps to prevent cell damage and repairs damaged cells. It may lower the risk of heart disease and some cancers.
Guava; Pink Grapefruit; Tomatoes and Tomato Products (ie. sauce, juice, ketchup); Watermelon
These acids reduce the stickiness of the blood making it less liable to clot and cause thrombosis. It reduces blood pressure and promotes a healthy cardiovascular system.
Oily Fish like Herring, Tuna and Mackerel
These acids regulate hormone production and stimulate skin and hair growth.
Oils from cereals; Pulses; Vegetables
An antioxidant, Selenium boosts the immune system and combats the ageing process.
Cod; Crab; Dairy Products; Eggs; Garlic; Meat (especially Liver and Kidney); Seeds; Wholemeal Bread
Zinc, an essential nutrient, is used by the body for the growth and repair of tissue.
Beef; Canned Fish; Chicken; Eggs; Hard Cheese; Mushrooms; Nuts; Oysters; Pulses; Shellfish
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