Question

List several types of foods that are rich sources of vitamins and minerals. Why would it be
beneficial to include such foods in meal plans?

Answer 1

Vitamins are mainly of two types.They are Water soluble and Fat soluble vitamins.

WATER SOLUBLE VITAMINS: The various food sources are

Vitamin B1 : Ham, soyamilk, watermelon. acron squash

Vitamin B2: Milk, yogurt, chesse, whole and enriched grains and cereals.

Vitamin B3: Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes.

Vitamin B5: chicken, whole grains,broccoli, avacados, mushrooms

Vitamin B6: Meat, fush, poultry,legumes,tofu and other soy products, bananas.

Vitamin B7: Whole grains,eggs.soybeans,fish.

Vitamin B9: Fortified grains and cereals,aspargus,spinach, broccoli, legumes, orange juice.

Vitamin B12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals.

Vitamin C: Citrus fruits.potatoes, broccoli, bell peppers,spinach, strawberries, tomatoes, brussels,sprouts.

FAT SOLUBLE VITAMINS

Vitamin A : Beef, liver, eggs, shrimp, fish, fortified milk,sweet potatoes, carrots,pumpkins,spinach,mangoes.

Vitamin D: Fortified milk and cereals, fatty fish

VitaminE ; Vegetable oil, green leafy vegetable, whole grains, nuts.

Vitamin EK: Cabbage, eggs, milk, spinach, broccoli.

MINERALS: They are of two types major and trace elements.

The food sources of Major minerals are as follows.

Calcium: Yogurt, cheese, milk, salmon, green leafy vegetables,

, Chloride: Common salt

Magnesium: Spinach, broccoli, legumes, seeds, whole wheat bread.

Sodium: Salt, soy,sauce, vegetables.

Potassium: Meat, milk, fruits, vegetables, grains and legumes.

TRACE:

Chromium: meat, poultry, fish, nuts, cheese

Copper: Shellfish,nuts, seeds, whole grains products, beans, prunes.

Fluoride: Fish,teas.

Iodine: Iodized salt,sea foods

Iron : Red meat, poultry,eggs,fruits,green leafy vegetables, fortified bread.

Manganese:nuts, legumes, whole grains, tea.

Selenium: Organ meat,walnuts.

Zinc: Meat, shell fish, legumes and whole grains.

BENEFITS OF THESE FOODS ARE AS FOLLOWS.

• Vitamins and Minerals are as essential for our body for healthy functioning.
• They protect us from variety of disease as the deficiency of vitamins and minerals causes various diseases.
• Vitamins are organic substances produced by plants and animals.They often are called essential because they are not synthesised in the body (except Vitamin D) and therefore must come from food.
• Minerals are inorganic elements that originate from rocks, soil, or water.However it can be directly absorbed from the environment or an animal that has eaten a particular plant.
• Its deficiency can lead to some diseases like Beri Beri, Night blindness, Xerophthalmia, Rickets, Fluorosis, Muscle weakness, demineralisation of bones and teeth, hair fall etc
• These foods play important role in metabolism of fat, protein, carbohydrates
• .These build muscles.
• It produces energy.
• These sources has antioxidants.