| Nutrient | What does it do? |
| Calcium | Used for building bones and teeth
Used in maintaining bone mass. Bone mass can be improved by intake of 3 or more serves of calcium a day.
Also important for blood clotting and for good nerve, muscle, and heart function. |
| Dietary Fiber | Reduces constipation.
Reduces levels of cholesterol.
Small portions give feeling of fullness. |
| Folate | Helps form red blood cells.
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| Iron | Iron is used to carry oxygen in the blood.
Eating foods rich in Vitamin C can improve absorption of iron.
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| Magnesium | Helps to build bones & release energy from muscles.
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| Omega-3 Fatty acids | Reduce the risk for mortality from cardiovascular disease.
Improve brain function.
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| Polyunsaturated Fats | Contain some fatty acids that are necessary for health called “essential fatty acids”.
They are also the major source of vitamin E.
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| Potassium | May help to maintain healthy blood pressure.
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| Protein | Building blocks for bones, muscles, cartilage, skin, and blood. Muscle is largely composed of protein.
Also building blocks for enzymes, hormones, and vitamins.
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| Selenium | Helps to strengthen body immune system.
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| Thiamin, Riboflavin, Niacin | Release energy from carbohydrates, proteins & fats.
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| Vitamin A | Vitamin A keeps eyes and skin healthy.
Helps to protect against infections.
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| Vitamin B6 | To make hemoglobin.
Helps increase the amount of oxygen carried by hemoglobin.
Needed for the nervous and immune systems to function efficiently.
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| Vitamin C | Important for growth and repair of all body tissues
helps heal cuts and wounds.
keeps teeth and gums healthy.
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| Vitamin D | Maintains proper levels of calcium and phosphorous, thereby helping to build and maintain bones.
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| Vitamin E | Helps protect vitamin A.
Helps protect essential fatty acids from cell oxidation.
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| Zinc | Necessary for biochemical reactions.
Helps the immune system function properly.
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