Vitamins and Minerals

Food

Benefits

A Apricots, butter, carrots, liver, mangoes, melons, red peppers, sweet potatoes, sweet corn, tomatoes It helps eyes adjust to light changes and neutralize free radicals in the body that cause tissue and cellular damage
BETA-CAROTENE Broccoli, cantaloupe melons, courgettes, squash, dried apricots, pumpkins, sweet potatoes It strengthens the immune system, increase lung capacity, reduces the skin’s risk to sun and DNA damage, and reduces cholesterol level
C Black currants, broccoli, cantaloupe melons, cauliflowers, citrus fruit, courgettes, kiwi, nectarine, peach, peppers, potatoes, pumpkin, strawberries, sweet potatoes, dark green vegetables It helps cells regenerate and it has a role in slowing the aging process (this hint is for moms!)
CALCIUM Dairy products (milk-cheese-yogurt), sesame, tofu dark green vegetables, It provides strength and stability to the body system and helps prevent hemorrhages
D Dairy products (milk-cheese-yogurt), eggs, salmon, sardines, tuna It prevents skin cancer.
E Avocados, sweet potatoes, vegetable oil, wheat germ It is an antioxidant that protects the heart and skin, boosts the immune system and helps prevent cancer
FOLATE  (folic acid) Broccoli, cauliflower It helps prevent changes to DNA that may lead to cancer
IRON Beans, bread, cereals, dried fruit, eggs, fish, lentils, liver, pulses, red meat, dark green vegetables, whole meal bread It is necessary in the formation of hemoglobin, brain development and function, regulation of body temperature and muscle activity
MAGNESIUM Courgette It forms bone of tooth
POTASSIUM Avocados, broccoli, cantaloupe melons, cauliflower, courgettes, nectarine, sweet potatoes It helps building muscles and sending oxygen to the brain to facilitate mental clarity
ZINC Cereals, red meat, shell fish, sunflower seeds It plays a crucial role in growth, cell division, metabolism of the ovaries and testes and in liver functions