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  Essential for growth and repair of all cells, particularly immune cells. Good sources: whole grains, legumes, nuts and seeds, eggs, cheeses, dairy foods, meat, poultry, fish, seaweed Fats Essential for a healthy immune system, and for the health of hair, skin and nails, decreases inflammation. Good Sources: oils, nuts and seeds. Omega 3 fatty acids: flaxseed, soya bean oil, walnut oil, oily fish - salmon, sardines, mackerel, herring. Omega 6 Fatty acids: safflower, sunflower oils, nuts and seeds. Carbohydrates Carbohydrates are the main source of energy for all body functions, particularly for the brain. Good Sources: whole grains, legumes, fruits and vegetables. Calcium Essential for building and maintaining bones and teeth. Also essential for muscle contraction and neurotransmitter release. Good sources: hard cheeses, yoghurt, milk, Tofu, soybeans, kale (more absorbable form than milk), spinach, green leafy vegetables, broccoli, almonds, sesame seeds, walnuts, canned fish with edible bones, molasses, tahini, dried figs, chickpeas, egg yolks. Zinc Zinc is responsible for enzymatic reactions in the body, proper function of hormones, good immune function, and the maintenance of smell, sight and taste. Good sources: Best absorbed zinc is found in oysters, shellfish, fish and red meats. Also found in whole grains, legumes, nuts and seeds. Iron Iron is responsible for oxygen transportation and energy production. Good sources: Best absorbed is beef, lamb, liver and chicken. Secondary sources are apricots, pine nuts, soybeans, seeds, wheatgerm, green leafy vegetables, lentils, figs, seaweeds, spirulina. Vitamin C Responsible for the manufacture of collagen (holds our body together - connective tissue, tendons, ligaments, skin), wound repair, healthy gums, manufacture of hormones, and the absorption and utilisation of vitamins and minerals. Good Sources: citrus fruits, broccoli, capsicum, potatoes, brussel sprouts, rosehips, cherries, melon, pineapple. Vitamin A Vitamin A maintains healthy eyesight (particularly night vision), healthy skin and mucous membranes and is a potent antioxidant. Good sources: yellow and orange fruit and vegetables (carrots, pumpkin, apricots, mango, peaches, paw paw), cod liver oil, liver, milk, eggs, green leafy vegetables. Vitamin B's Essential for the metabolism of carbohydrates, fats and proteins (energy production); maintenance of digestive system and heart, and development of the nervous system. Good sources: yeast, wholegrains, molasses, eggs nuts, legumes, green leafy vegetables. |
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