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Amounts, hence they are occasionally called micro nutrients, but are essential for good health. They control many functions and processes in the body, and in the case of minerals also help build body tissue such as bones (calcium) and blood (iron)the important vitamins are: vitamin A; the B vitamins including thiamine, niacin and foliage; vitamin C and vitamin D. Vitamin A helps to prevent infections, is essential to keeping the eyes healthy and helps children cultivate right. Food rich in vitamin A enclose: carroty and yellow fruit and vegetables together with mangoes, carrots, sweet potatoes and pumpkins; dark green vegetables for example spinach; liver and eggs.

B Vitamins including Thiamine, Niacin and foliage help the body burn nutrients to release energy and for building and repairing the body’s tissues. source of B vitamins contain: dark green vegetable; white meat, hen and fish; liver; milk and eggs. Vitamin C helps the body to absorb iron and to use nutrients to build bones and blood vessels. Most fruit, especially citrus fruit and many vegetables in concert with potatoes are good sources of vitamin C. Vitamin D helps the body absorb and use calcium to build well bones and teeth. Vitamin D is originate in fish oils, eggs, milk, cheese and liver and is also produced by the body when the skin is exposed to daylight. The important minerals contain iron, calcium, iodine and zinc. Iron is needed to make red blood cells, which are indispensable for getting oxygen from the lungs to all the other parts of the body and also helps all of the body’s cells working appropriately. The best sources of iron are meat, fish, liver and other organ meats and dark green flourishing vegetables. Calcium is needed for well bones and teeth. Milk and other dairy products are the best source of calcium. Iodine is needed for proper development and development of the brain and nervous system. Iodine comes from the soil, so the amount of iodine in food depends on how much iodine there is in the soil. Soils low in iodine is found mainly in upland, precipitous areas and in places where there are common floods.