13 Water-soluble vitamins (Group B and C) cannot be stored in the body and must be taken daily to prevent deficiency. Do you know how much vitamin D we need daily? Processed food is any food that has been altered from its natural state through industrial processes. It is typically ready to eat, with low nutrients, and rich in addictive sweeteners and savoury flavours. Drinking tea or coffee with meals makes it harder for the body to absorb iron from plant foods. VITAMINS AND MINERALS Vitamins are organic molecules; minerals are inorganic substances. Both are essential micronutrients that do not provide energy or calories, but which our body needs in small quantities to carry out a variety of functions. They must be taken from food since our body isn t able to produce them, the sole exception being vitamin D, produced by the body when the skin is exposed to sunlight. Main vitamins Vitamin Helps with Where from? A Sight, immune system, skin, bones, teeth Liver, milk, cheese, eggs, dark green vegetables, dark orange fruits and vegetables Group B Energy, nervous system, sight, skin, metabolism, immune system, red blood cell production Meat, fish, legumes, nuts and seeds, dairies, leafy green vegetables, whole grains, fruit C Cell protection, nervous system, metabolism, immune system Fruit, vegetables D Bones, muscles, calcium absorption Oily fish, eggs, sunlight E Cell protection, antioxidants Oils, leafy green vegetables, whole grains, liver, egg yolk, nuts and seeds K Blood clotting Green vegetables Folic acid Red blood cells production, energy, immune system, development of nervous system in unborn babies Green leafy vegetables, legumes, seeds, liver, offal Main minerals clotting: coagulazione healing: guarigione liver: fegato offal: interiora whole grains: cereali integrali wound: ferita yolk: tuorlo 34 BODY AND MIND Minerals Helps with Where from? Calcium (Ca) Bones, teeth, nerves, muscles, blood clotting, blood pressure Dairy products, greens, legumes Chloride Fluid balance, stomach acid Table salt, soy sauce, milk, meats, breads, vegetables, processed food Iron (Fe) Energy Offal, red meat, poultry, egg yolks, beans, legumes, fish and shellfish, dark leafy greens, dried fruit Magnesium (Mg) Nervous system, muscular system, immune system Nuts and seeds, legumes, leafy green vegetables, seafood, chocolate, artichokes Phosphorus (P) Bones, teeth, energy Red meat, poultry, fish, milk, eggs Potassium (K) Fluid balance, nerve Meats, milk, fresh fruits and vegetables, transmission, muscle contraction whole grains, legumes Sodium (Na) Fluid balance, nerve Table salt, soy sauce, milk, breads, vegetables, transmission, muscle contraction unprocessed meats, processed food Selenium (Se) Cell protection, antioxidant Meat, seafood, grains Zinc (Zn) Mental skills, immune system, wound healing, fertility Meat, fish, whole grains, vegetables