Health and Nutrition - Benefits of Minerals

Calcium: helps to build bones and teeth. You will find it in milk, yogurt, cheese, soy milk.

Iron: Helps the red blood cells transport oxygen to every parts of our body. Can be found in red meats, poultry, shellfish, beans etc.

Magnesium: Maintain strong bones, muscle and nerve function. Source of foods: whole grains, nuts. green vegetables.

Potassium: Maintain nerve system. Can be found in banana, green leafy vegetables, legumes.

Zinc: vital for growth, immune system, sexual development. Foods: red meats, seafoods, whole grains.

Health and Nutrition - Benefits of Vitamins

Vitamin A: Promote good vision, strenghtens immune system. Mostly can be found in dark colored orange or green vegetables, orange fruits e.g cantaloupe, peaches, mangos etc., other good sources are milk, liver, eggs.

Vitamin C: Helps to form collagen, absorb iron and calcium. Essential for healthy teeth, bone and skin. Great source from red berries, kiwi, orange, red and green bell peppers etc.

Vitamin D: Strengthens bone system. You can get it while your skin expose to the sunlight. Food source: egg yolk, fish oils, milk.

Vitamin E: Helps to protect cells from damage, build red blood cells. Can be found in various foods such as green leafy vegetables, nuts, vegetables oils, whole grains etc.

Vitamins B: Consist of B1(Thiamin), B2 (Riboflavin), B3 (Niacin), B6, B9 (Folate), B12. In general, vitamins B help to convert food to energy, build red blood cells, and essential for brain and nerve function. B9 (Folate) is also needed to make DNA. Good source of foods: Fish, meats, poultry, eggs, legume, cereals, whole grain food, potatoes, banana etc.