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NUTRIENTS	FUNCTIONS	SOURCES
PROTEIN	Facilitates growth & repair of all tissues. Aids in blood formation & production of antibodies against infection	Poultry, meat, fish eggs, milk & milk products peas, soya beans, dried beans and nuts
FAT	Keeps the body warm and acts as an insulator. Provides energy for movement	Butter, margarine, cream, nuts
CARBOHYDRATE	Provides energy for movement	Rice, bread, cereals, noodles, potatoes, confectionary products
CALCIUM	Aids in building and strengthening of bones and teeth, clotting of blood and coordination of muscles and nerves	Milk, eggs & cheese, dark green leafy vegetables, mustard green, kale
IRON	Work with protein in the formation of haemoglobin	Red lean meat, lamb, beef, liver, heart, eggs sardines, green leafy vegetables, prunes and fortified cereals & bread
IODINE	Aids in utilisation of energy by the body	Seafood & seaweed
MAGNESIUM	Assists in breakdown and absorption of food especially protein. Normal functioning of nervous and muscular systems	Milk, marmite, nuts, whole-grain cereals, dark green vegetables
PHOSPHOROUS	Works with calcium to build strong bones and teeth. Helps in metabolism	Almost all foods
POTASSIUM	Potassium and sodium in balance are essential to life. Between them they help maintain and regulate the body fluids	All food, especially vegetables
SODIUM	Maintaining water balance of the body fluids essential for muscle and nerve activities	Table salt, all cured meat, milk, bread, butter
VITAMIN A	Maintains healthy skin, keeps mucous membranes firm. Protects against infection and sunburn. Promotes good eye-sight, prevents night blindness	Milk, cheese, dark green vegetables, liver, cod liver oil, carrots, pumpkin, butter, papayas, mangoes
VITAMIN B1	Aids in promoting normal appetite & digestion. Maintains healthy nervous system and prevents irritability	Meat, fish, poultry, eggs, cereal, marmite, green leafy vegetables, yeast, wheat-germ
VITAMIN B2	Aids in absorption of nutrients. Maintains healthy skin, tongue and lips	Fish, poultry, eggs, milk, marmite, green leafy vegetables, liver, kidney
VITAMIN C	Maintains healthy bones, teeth & blook vessels. Aids in the development of tissue between cells. Promoted healing of wounds and broken bones	Oranges, limes, grapefruits, lemons, green peppers, water-cress, spinach, chillies, cauliflower, tomatoes, melons, guavas, lettuce
VITAMIN D	Aids in strengthing of bones and teeth. Keep muscles supple	Tuna, sardines, eggs, butter, margarine, sunlight, animal fats
VITAMIN E	Aids in the formation of red blood cells. Protects cell membranes from deterioration caused by the burning of fats	Vegetable fats, corn oil, soya beans, peanuts, coconut, whole grain cereals
VITAMIN K	Helps blood to clot efficiently(not too much, not too little)	Kale, spinach, dark green vegetables

Compiled from Nutrition and Food Science, UK

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