Function: Aids in digestion, absorbtion and circulation. Carrys nutrients through the body.

Function: 

-formation/maintanence of skin tissue to protect against infection

-vision in dim light

-normal growth of bones and teeth

- normal cell development and synthesis of RNA

Source: 

-Liver, kidney

-fish

-oils, butter, eggs

-red/orange vegetables

Function:

-Essential for calcium and phosphorus absorption

-Helps maintain blood levels of calcium

Source:

-fish

-liver, kidney

-butter, margarine and cream

Function:

-formation of collagen in skin, bones and ligaments

-protects against infection and promotes healing

-aids iron absorbtion

Source:

-citrus fruits, broccoli, capsicum, brussel sprouts, cabbage and tomatoes

Function:

- red bloody cell formation

- amino acid metabolism

- formation of DNA and RNA 

Source:

- yeast, liver, kidneys, whole grains, lentils, nuts and asparagus

Function:

-metabolism of proteins, fats and carbohydrates

-synthesis of cholesterol, steroid hormones and fatty acids

-formation of red blood cells

-proper function of the CNS

Source:

-liver, kidneys, eggs, milk, meat, fish, seafood

Function:

-growth and ossification of bones

-mineralisation of teeth

-regular heart-beat

-blood clotting

-nerve transmission

-muscle contraction

Source:

-milk, cheese, yoghurt, almonds, broccoli

Function:

-mineralisation of bones

-synthesis of proteins

-assists muscle contractions

Source:

-wholegrains, legumes, milk, beef, some fish

Function:

-fluid balance in body tissues

-nerve and nuscle function

Source:

-salt

Function:

-component of heamoglobin

-component of myoglobin, which supplies oxygen to muscles

-needed in proteins and enzymes

Source:

-red meats, liver, kidney, wholegrains, green leafy veg, nuts and seeds

Function:

-prevents dental caries

-helps with minerlaisation process in teeth and bones

Source:

-water, some plants

Function:

-fomration of thyroxine(hormone)

Source:

-seafoods, vegtables(if soil grown)

Function: 

-necessary for growth, repair and maintenance of body tissue

Source:

-milk, poultry, seafood

Function:

-soluble - decreases the absorption of dietary cholesterol

-insoluble - adds bulk to feaces and promotes regular bowel movements

Source:

-oat bran, seed husks, lentils, skin of fruits, nuts, dried beans

Function:

-bodys preferred energy source

Source:

-rice, pasta, vegetables

Function:

-helps mainatain body temperature

-transports fat soluble vitamins

-develops and maintains cell membranes

Source:

-full cream milk, fatty cuts of meat, oily fish, avocado, olive oil, comercially baked goods