HEALTH:
VITAMIN A
Roles:
- Growth and function of T and B cells for immunity
- Maintenance of mucosal epithelial cells, including the lining of the respiratory, gastrointestinal and gastro-urinary tracts
- Vitamin A deficiency is associated with increased adult mortality, higher infant mortality, and child growth failure.
Food sources:
Liver and dairy products, kidney, egg, some fish, yellow sweat potato, pumpkin, palm oil, carrot, dark green leafy, vegetables, fruits.
THIAMINE(VITAMIN B1)
Roles:
- Important for energy metabolism
- Supports appetite
- Nervous system functions
Food sources:
Whole-grain cereals, beans, meat, fish, chicken, egg.
RIBOFLAVIN(VITAMIN B2)
Roles:
- Important for energy metabolism
- Supports normal vision
- Health and integrity of the skin
Food sources:
Milk, egg, liver, yoghurt, meat, dark green leafy vegetables, whole grain cereals, fish and beans.
NIACIN(VITAMIN B3)
Roles:
- Essential for energy metabolism
- Supports health and integrity of the skin
- Nervous and digestive systems improved
Food sources:
Milk, egg, meat, poultry, peanuts, groundnuts, whole grain cereals, fish.
PYRIDOXINE(VITAMIN B6)
Roles:
- Facilitates metabolism
- Absorption of fats and protein
- Helps make red blood cells
Food sources:
Sweat potato, white beans, avocado, cabbage, broccoli, meat, fish, green leafy vegetables.
COBALAMIN(VITAMIN B12)
Roles:
- Important for new cell development
- Maintenance of the nerve cells
Food sources:
Red meat, fish, chicken, shellfish, cheese, eggs, milk, fermented products.
ASCORBIC ACID(VITAMIN C)
Roles:
- Important for protein metabolism
- Immune function
- Iron absorption
- Increase resistance to infections
Food sources:
Citrus fruits
VITAMIN E
Roles:
- Protects cell structures
- Facilitates resistance against diseases
Food sources:
Leafy vegetables, vegetable oils, peanuts, egg yolk, vegetables, nuts, seeds, and liver.
CALCIUM
Roles:
- Builds strong bones and teeth
- Important for the functioning of heart and muscle functions
- Important for blood clotting and pressure
- Immune defenses
Food sources:
Milk, dark green leafy vegetables, shrimp, dried fish, beans, lentils, peas, whole grain millet, oilseeds, okra.
IODINE
Roles:
- Ensures the development and proper functioning of the brain and the nervous systems
- Important for growth development and metabolism
Food sources:
Fish and other seafood, salt with iodine.
IRON
Roles:
- Transports oxygen in the body(red blood cells)
- Eliminates old red blood cells and builds new cells
- Required for utilization of energy and metabolism by cells.
Food sources:
Red meat, poultry, shellfish egg, peanuts, groundnuts, leafy vegetables, lentils, beans, some cereals, and dried fruits.
MAGNESIUM
Roles:
- Strengthens the muscles
- Important for nervous systems functions involved in bone development
- Maintenance of teeth
Food sources:
Cereals, dark green vegetables, seafoods, nuts, legumes, groundnuts.
SELENIUM
Roles:
- Prevents impairment of the heart muscles
- Enhances the body’s antibacterial and antiviral defenses.
Food sources:
Seafood, liver, meat, nuts, unrefined grains, brown rice, wheat germ, whole grain, cereals, carrot, onion, milk, egg.
#VITAMIN
#pyridoxine