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(Continued) Function in the body Food sources
Nutrient Blood clotting
Vitamin K Mainly produced by bacteria in the large bowel. Food sources are
Minerals green leafy vegetables and broccoli
Calcium
Needed for growing bones and teeth Richest sources are milk, cheese, yogurt and fortified soya milk
Copper Needed for muscle contractions, for the structure White bread is fortified with calcium
Fluoride and functioning of all cells and the working of Ground almonds
nerves Canned fish with bones such as sardines
Iodine
Iron Making energy and protein In small amounts in most foods

Magnesium Strengthens tooth enamel and makes it resistant A smear of fluoride toothpaste on toothbrush when cleaning
Phosphorus to attack by the bacteria that cause tooth decay teeth twice a day provides enough
Potassium It is in tap water in some areas of the UK where tap water is
Selenium fluoridated or the water naturally contains adequate levels of
fluoride. However, large areas of the UK have water that
contains very, very little fluoride

Part of the hormone thyroxine, which helps Fish, milk, yogurt and eggs
convert food into energy and is needed for
mental and physical development

Necessary for carrying oxygen around the body Best sources are red meat (beef, lamb and pork) and dark poultry
in the blood and needed for growing muscles, meat (e.g. chicken legs and thighs). White meat such as chicken
energy metabolism and the immune system breast has less
Other sources are: fortified breakfast cereals, ground or chopped
nuts (see below for caution with peanuts and whole nuts), dhal,
lentils, hummus, popadums made with lentil flour, bhajis and
Bombay mix made with chick pea flour
Smaller amounts are in fruit and vegetables

Helps in bone development, making protein and Best sources are wholegrain breakfast cereals, milk and yogurt
converting food into energy Also in meat, egg, dhal, lentils, hummus, potatoes and some
vegetables

Building bone growth and using energy Richest source is milk and it is present in most other foods

Important for fluid balance, muscle contraction Milk, vegetables and potatoes
and nerve conduction Bananas, dried apricots, prunes, dates and kiwi fruit are also
good sources

Antioxidant and necessary for the production of Bread, meat, fish, nuts, eggs and other foods made from flour
the thyroid hormone thyroxine