How to Balance a Diet

        A balanced diet should give us all the goodness we need. But do you know exactly how much of the necessary nutrients we require each day and which foods we should eat to get them.

To stay fit and healthy, we need certain nutrients in the right amounts. Lack of nutrients in our diet can cause deficiencies and therefore, health problems.

VITAMIN A 

Retinol, of animal origin, is stored in the liver and cannot be excreted. 

Beta carotene, of vegetable origin, is converted into retinol by the body when required.

Vitamin A acts as an Antioxidant. It is essential for healthy skin and immune system. It helps to protect against infections and cancers. Vitamin A is also essential for night vision.

Deficiency: frequent cold and cough, dry flaky skin, poor night vision, mouth ulcers, dandruff, acne

Good sources of Retinol: 

Cod liver oil 

Cheddar cheese 

Boiled egg 

Chicken / lamb / calves liver 

Liver pate

Good sources of Beta carotene: 

Raw carrot 

Boiled sweet potato 

Boiled spinach 

Raw tomatoes 

Raw red pepper 

Watercress

VITAMIN B1 - THIAMIN 

It is needed for energy production, digestion, brain function and protein use. It strengthens heart muscle and prevents toxic build up.

Deficiency: poor concentration, poor memory, constipation, tingling hands, prickly legs, tender muscles.

Good sources: 

Peanuts 

Sunflower seeds 

Baked potato 

Whole meal bread 

Grilled tomatoes 

Fried lean bacon 

Fried chicken liver

VITAMIN B2 - RIBOFLAVIN 

Helps to turn fats, sugar and protein into energy. It repairs skin and regulates acidity. It is essential for hair, nails and eyes.

Deficiency: Burning eyes, cataracts, dull and oily hair, split nails, cracked lips, eczema, sore tongue.

Good sources: 

Boiled eggs 

Whole meal bread 

Camembert cheese 

Low fat yoghurt 

Smoked mackerel 

Lambs liver

VITAMIN B3 - NIACIN 

Needed for energy production, brain function and good skin. It helps balance blood sugar and adjusts cholesterol levels.

Deficiency: fatigue, headache, anxiety, depression, irritability, insomnia, eczema.

Good sources: 

Canned tuna in oil 

Lambs liver 

Peanut butter 

Whole meal bread 

Roast chicken 

Steamed salmon 

Roast lean beef

VITAMIN B5 - PANTOTHENIC ACID 

It is needed for energy production, fat metabolism, healthy brain, skin, hair, nerves and anti stress hormones.

Deficiency: muscle cramps, poor concentration, apathy, fatigue, anxiety, teeth grinding.

Good sources: 

Peanuts 

Raw mushrooms 

Boiled eggs 

Avocado 

Walnuts 

Baked potato 

Whole meal bread 

Chocolate

VITAMIN B6 - PYRIDOXINE 

It helps in protein digestion, brain function, sex hormone production, menopause, PMS.

Deficiency: water retention, tingling hands, depression, irritability, lack of energy, muscle cramps.

Good sources: 

Peanuts 

Avocado 

Bananas 

Lean beef 

Grilled herring 

Special K cereal

VITAMIN B12 - CYANOCOBALAMIN 

Helps carry blood oxygen, synthesis of DNA, use of protein. It is essential for energy.

Deficiency: fatigue, poor hair, weight loss, eczema.

Good sources: 

Dairy products like milk, cheese, yoghurt 

Canned sardines 

Boiled eggs 

Mushrooms 

Herring 

Tuna 

Cod 

Lamb chops

VITAMIN B - FOLIC ACID 

It is vital for the early development of brain, nerves and energy production.

Deficiency: spina bifida, poor memory, premature grey hair, anxiety, tension, depression.

Good sources: 

Peanuts 

Boiled sprouts 

Boiled egg 

Special K cereal 

Cornflakes 

Chicken liver

VITAMIN B - BIOTIN 

It is important in childhood, synthesis of fats and healthy skin and hair.

Deficiency: dry skin, poor hair, premature graying, poor appetite, eczema.

Good sources: 

Hazelnuts 

Boiled soya nuts 

Oatmeal 

Boiled egg 

Grilled herring 

All bran cereal

VITAMIN C 

It boosts the immune system and fights infection. It serves as an anti-oxidant, anti-viral, anti-bacterial. Vitamin C is needed to make collagen for healthy bones, skin, muscles, joints. It helps to detoxify pollutants.

Deficiency: frequent cold and infections, bleeding gums and nose, slow wound healing.

Good sources: 

Oranges 

Raw peppers 

Strawberries 

Watercress 

Boiled sprouts with lemon juice 

Black currants

VITAMIN D 

It is needed to absorb calcium for strong healthy bones and teeth.

Deficiency: joint pain, stiffness, tooth decay, muscle weakness, rickets, hair loss.

Good sources: 

Cod liver oil 

Grilled herring 

Boiled egg 

Canned salmon 

Smoked mackerel

Note: Vitamin D is made when skin is exposed to sunlight. Then dietary Vitamin D may not be needed.

VITAMIN E 

Acts as an anti-oxidant, protects cells from damage, including cancer. It helps the body use oxygen, preventing blood clots, thrombosis. Improves skin.

Deficiency: slow wound healing, varicose veins, loss of muscle tone, dry skin, dull hair.

Good sources: 

Sunflower seeds 

Wheatgerm oil 

Safflower oil 

Hazelnuts 

Almonds 

Peanuts 

Avocado

CALCIUM 

Needed for strong bones and teeth. Good for muscles and skin.

Deficiency: muscle cramps, joint pain, arthritis, tooth decay.

Good sources: 

Dairy products like milk 

Natural yoghurt 

Cheese 

Sesame seeds 

Tofu

IODINE 

It is essential for thyroid gland which controls the body's metabolism.

Deficiency: hypothyroidism, fatigue, weight gain, brittle nails, low resistance to infection.

Good sources: 

Natural yoghurt 

Peanuts 

Boiled egg 

Sardines 

Canned salmon 

Grilled fish fingers

IRON 

It is essential for healthy blood. It helps to transport oxygen to all cells for energy production.

Deficiency: anaemia, fatigue, low resistance to infections, loss of appetite.

Good sources: 

Sesame seeds 

Dried figs 

Lambs liver 

Bran flakes cereal 

Wholemeal bread 

Thin rice flakes

MAGNESIUM 

Good for bones and teeth, energy and carbohydrate metabolism. Regulates muscles, heart, nervous system.

Deficiency: muscle spasms, high blood pressure, irregular heart beat, depression, convulsions.

Good sources: 

Brazil nuts 

Sunflower seeds 

Peanuts 

Dried figs 

Hummus 

Raisins 

All bran cereal

SELENIUM 

Acts as an anti-oxidant, protects against cancer, boosts the immune system, needed by thyroid gland.

Deficiency: premature ageing, high blood pressure, reduced fertility, cataracts, frequent infections.

Good sources: 

Canned tuna 

Wholemeal bread 

Sunflower seeds 

Shrimp 

Grilled herring 

Boiled lentils

ZINC 

Essential for growth, reproduction and immunity. It is needed for good skin, insulin production, strong antibodies. It helps with anorexia.

Deficiency: poor sense of taste or smell, white marks on nails, acne, pale skin, low fertility.

Good sources: 

Sunflower seeds 

Peanuts 

Oatmeal 

Parmesan cheese 

Roast turkey

THESE ARE THE KEY NUTRIENTS NEEDED FOR OPTIMUM HEALTH. WHEN THE BODY LACKS THESE NUTRIENTS, IT CANNOT WORK EFFICIENTLY.

THIS IS EXACTLY WHAT YOUR BODY NEEDS TO STAY FIT AND HEALTHY.

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