Essential nutrient requirements
Protein: Supports growth and development.
Sources: Seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
Carbohydrates: Provides the body with energy and serves as a fuel source for the brain and nervous system.
Sources: Sweet potato and pumpkin, fresh fruit, legumes, beans, wholegrain cereals, breads, brown rice, pasta, low-fat dairy.
Calcium: Used to build strong bones and teeth.
Sources: Milk and dairy foods, canned salmon or sardines with bones, broccoli, tofu, oysters.
Iron: Important in making hemoglobin and myoglobin.
Sources: Red meat, chicken, beans, nuts, whole grains, and spinach and legumes.
Fluoride: Responsible for healthy tooth development and cavity prevention.
Sources: Fluoride in tap water, food cooked in fluorinated water.
Iodine: Helps in thyroid function.
Sources: Iodized salt, strawberries, yogurt, seafoods.
Zinc: Improves memory and school performance.
Sources: Oysters, beef, pork, liver, dried beans and peas, whole grains, fortified cereals, nuts, milk, cocoa, and poultry.
Magnesium: Same with calcium; it is used for the healthy bone growth of children.
Sources: Whole grains, nuts, pumpkin seeds, and white, black, navy beans.
Potassium: Used for proper functioning of many body systems.
Sources: Potatoes, bananas, cooked spinach, oranges, prunes.
Vitamin A (Beta-carotene): Important in vision and bone growth.
Sources: Milk, eggs, liver, fortified cereals, carrots, sweet potatoes, squash, peaches, papayas, mangos.
Vitamin B1 (Thiamine): For glucose metabolism and responsible in nerve, muscle and heart function.
Sources: Yeast, cereal grains, beans, nuts, and meat.
Vitamin B2 (Riboflavin): Maintains energy supply of the body and protects from free radicals.
Sources: Milk, cheese, and yogurt, meats and leafy green vegetables, enriched breads and cereals.
Vitamin B3 (Niacin): Used for proper functioning of fats and sugars in the body.
Sources: Yeast, meat, fish, milk, eggs, green vegetables, beans, and cereal grains.
Vitamin B6 (Pyridoxine): Used for proper growth and development of the brain, nerves and skin in the body.
Sources: Whole grains, turkey, liver, fish oil, soy products, nuts, beans, egg yolk, leafy vegetables.
Vitamin B12 (Cobalamin): Maintains the health of nerve cells and nervous system and is also needed for the synthesis of red blood cells.
Sources: Dairy products, meat, poultry, seafood and eggs.
Vitamin C (Ascorbic acid): Serves as an immune system booster and helps the body absorb iron from food Sources.
Sources: Guava, orange, red bell pepper, papaya, strawberry, grapes, mango, tomato.
Vitamin D: Responsible for absorbing calcium into the body and is used for bone formation, growth, and repair.
Sources: Sunshine, fortified dairy and juice, cod liver oil, salmon, tuna, mackerel.
Vitamin E: Used to fight free radicals and maintain healthy skin.
Sources: Wheat and oats, leafy green vegetables, vegetable oils like sunflower, canola, and olive, egg yolks, nuts, seeds.
Vitamin K: Responsible in blood clotting.
Sources: Leafy green vegetables, liver, soybean oil, oats.