Vitamins and Minerals
|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|
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