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Key Nutrients We know that eating a wide variety of foods is essential to ensure that the body gets all the Key Nutrients which are necessary in keeping us healthy and nourished. Everyone needs the same set of nutrients, but the quantities of these nutrients vary depending on age and other factors. Make sure to get the right amounts of Key Nutrients that your body needs. In this section, get familiar with the Key Nutrients, their functions, and the different food sources of these nutrients. Protein Functions: necessary to make enzymes, antibodies, body fluids, and hormones; important in building and maintaining body tissues Food sources: lean meat products, poultry, fish, eggs, milk, cheese, dried beans, nuts Calcium Functions: make bones and teeth healthy; helps in blood clotting Food sources: milk, yogurt, cheese, leafy vegetables Iron Functions: needed to make hemoglobin - the substance which transports oxygen to the muscles and other parts of the body Food sources: lean red meat, fish, poultry, shellfish, oysters, whole grains, cereals Zinc Functions: necessary in forming enzymes and growth and repair of tissues; cell reproduction Food sources: lean meat, seafood, eggs, whole grains, green and leafy vegetables Vitamin A Functions: helps keep skin, hair, and membranes healthy; helps eyes adjust to dim light Food sources: dark green and yellow vegetables (broccoli, squash, sweet potatoes), liver, yellow fruits, eggs, milk Vitamin C / Ascorbic Acid Functions: boosts the body's resistance to infection; improves iron absorption; helps in holding cells together Food sources: citrus fruits, green and red peppers, broccoli, cabbage, cauliflower Vitamin D Functions: helps make bones and teeth strong and healthy Food sources: milk, cheese, eggs, liver Folic Acid / Folate Functions: necessary in developing red blood cells; helps reduce risk of having spinal birth defects Food sources: legumes, liver, dark green and leafy vegetables These are just some of the Key Nutrients that play a big role in the overall growth and development of a person. To avoid any nutrient deficiencies, the best thing that you can do is to eat a wide range of nutrient-rich foods. With balanced diet and enough exercise, you will feel and look better and healthier. See related products in our Fitness Shop:
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dječjom Zdravlje kaže vitaminpomaže djeci u održavanju dobrog vida , osobito noću . Namirnice koje pomažu djeci da se zadovoljile njihove preporuke vitamina A 400 mg su jetra , mlijeku , dinja i tamnozeleno povrće . B vitamini B vitamini dati energiju i pomoći proizvodnju crvenih krvnih stanica , koja prenosi kisik s ostatkom tijela . Cjelovite žitarice , riba , jaja i mliječni proizvodi daju 20 mg vitamina B preporuku za djecu u . Vitamin C Djeca trebaju 500 mg vitamina C iz agrumi , brokula , kupus, kivi i slatke crvene paprike za zacjeljivanje rana i borbi protiv infekcija , prema dječje zdravlje . Vitamin D važan vitamin preporučuje za djeca je 400 IU vitamina D. Ovaj vitamin gradi kosti i zube i pomaže apsorpciju kalcija . Utvrđeni mlijeko , riba i tvrde žitarice daju taj vitamin . Vitamin E Vitamin E održava oči , kožu i tkiva jetre i štiti pluća od štetnih tvari . Vitamini E i B promovirati proizvodnju crvenih krvnih stanica . Da biste dobili 100 IU tog vitamina , djeca trebaju konzumirati cjelovite žitarice, orašasti plodovi i sjemenke i zeleno lisnato povrće . Vitamin K Vitamin K potiče zgrušavanje krvi . Dječji Zdravlje kaže da zgrušavanja je potrebno kako bi se liječiti rane . Hrana koja sadrži vitamin K sojino ulje , brokula, mliječne proizvode i lisnato zeleno povrće . From:http://hr.265health.com/family-health/childrens-health/1016114584.html