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Also known as ascorbic acid

Antioxidant

Sources include pepper, broccoli, oranges, kiwi, and potatoes























Functions

Helps protect cells and keeps them healthy
Might help the body absorb iron from food?
















Page 2

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Found in fish, eggs, powdered milk, cereals and sun light












Promotes strong healthy bones and teeth













Found in plant oils, corn, olive oil, nuts, seeds and wheat grain










RDA 4mg for men a day

3mg for women a day

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Found in vegetables, pork and Dairy foods



















RDA 70mg







Functions

Helps clot wounds
Helps build strong bones








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Found in green leafy vegetables, nuts, bread, fish, meat, dairy products



RDA 300mg a day for men

270mg a day for women



Helps turn the foods we eat into energy











RDA men 8.7 mg

Women 14.8mg

(Women need more iron than men because they loose more blood each month than…

Page 5

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Found in liver, lean meats, eggs and dried fruit

















Found in fruit, vegetables, pulses, nuts, seeds, milk and fish

Functions

Maintain fluid balance
Lower blood pressure
nerve and muscle functions













Helps form red blood cells
Strong bones and teeth

Found in milk, fish and green leafy vegetables









Helps in muscle…

Page 6

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Found in salt, sea food, processed foods and celery

RDA 2500mg















Functions

Tissue growth and repair

Found in meats, fish, marmite, yoghurt

RDA 15mg

















To help move food through the digestive system





Found in fruit vegetables, beans and grains




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RDA ­ 2025mg


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