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Micronutrient Analysis, Assessment Example
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Complete the table below. For each micronutrient listed, describe its function and identify common food sources.
| Micronutrient | Function | Common Sources | My Food Choices |
| A | It is needed for the normal functioning of the immune system. | Milk, Liver pate, Fish oils. | Liver pate. |
| C | It helps in growth, wound repair, an efficient immune system and healthy body tissue. | Fresh vegetables and fruits | Mango and passion fruit smoothie. |
| D | It is required for healthy bones and teeth as well as absorption of calcium in our bodies. | Sunlight on the skin, oily fish and the liver. | Oily fish |
| E | It helps in the maintenance of the cell and also plays an active role in the healthy heart maintenance, blood and circulation. | Avocados, tomatoes, mackerel. | Brussels sprouts |
| K | It assists in blood clotting process and the maintenance of strong bones. | Meat, most vegetables and wholegrain cereals. | Meat with vegetables. |
| Thiamin (B1) | Helps fuel your body by converting blood sugar into energy. It keeps your mucous membranes healthy and is essential for nervous system, cardiovascular and muscular function. | Pork, Whole-grain, cereals,
Rye, whole-wheat flour, Wheat germ, Navy beans and kidney beans.
|
Wheat whole and rice. |
| Riboflavin (B2) | Process calories from carbohydrates, protein and fat, that is required by our body for growth and red cell production, and adequate riboflavin intake promotes healthy skin and good vision. | Riboflavin-enriched breads and cereals, Red meats, Green leafy vegetables, and
Dairy products.
|
Riboflavin-enriched breads and cereals. |
| Niacin | Helps the digestive system function and promotes a normal appetite and healthy skin and nerves. | Meat, poultry, fish,
Peanuts, Yeasts, Milk and eggs contain small amounts.
|
Meat, Milk and eggs |
| Biotin | It helps to break down amino acids and carbohydrates in the body. | Liver, Cauliflower, Salmon, Carrots,
Bananas, Cereals and Yeast
|
Cereals and liver. |
| B6 | It encourages the body to use folic acid. | Eggs, Milk, Dried apricots, Soya powder. | Soya mince or chunks. |
| Folate | It is important for the production and maintenance of new cells during pregnancy. | Leafy greens spinach, Asparagus,
Mushrooms, Liver, Dry beans and peas,
|
Leafy greens spinach and juice. |
| B12 | It helps in the breakdown of fats and carbohydrates. | Eggs, Milk, Dried apricots, Soya powder. | Breakfast cereals. |
| Potassium | Potassium helps to regulate water balance in the body, and the distribution of fluids on both sides of the cell walls.
|
garlic, grapefruit juice, and green leafy vegetables. | Brown rice with beef and cabbage herb. |
| Calcium | Calcium is needed for so many different functions in the body, from bones, to blood clotting, your muscles, for the formation and maintenance of bones, the development of teeth and healthy gums, for blood clotting, stabilizes many body functions and is thought to assist in bowel cancer. | cabbage, carob, caviar, cheese, collards, dairy foods, dandelion leaves, figs, filberts, green leafy vegetables | Green leafy vegetables and filberts. |
| Magnesium | Plays an important role in regulating the neuromuscular activity of the heart; maintains normal heart rhythm; | Avocados, beans, bilberry fruit, blackberries, | Coffee and the eggs yolk. |
| Phosphorous | It plays a role in every metabolic reaction in the body and is important for the metabolism of fats, carbohydrates, and protein for proper growth and production of energy. | Fish, legumes, liver, meat, nuts, peanuts, whole grains. | Pumpkin seeds and rice polish. |
| Iron | Iron improves the function of enzymes in protein metabolism and enhances the functions of calcium and copper. | avocados, beans, beef, beets, blue, dried fruit, | Butchers broom with dried fruits. |
| Zinc | It is required for protein synthesis, collagen formation, healthy immune system, and the ability of the body to heal from wounds. | Beef, bilberry fruit, legumes, liver, meats, milk and oysters. | Beans and buchu leaves. |
| Selenium | It helps to build the immune system by destroying free radicals, and aid in the production of antibodies. | cinnamon, dairy products, eggs, grains, green leafy vegetables, | Cucumbers and the dairy products. |
The type of the micronutrients that is missing from my diet is the carbohydrate. The carbohydrates are mostly essential for the body building that includes body energy. It also ensures that the cells functions normally. The types of food that are associated with carbohydrates and I mostly enjoy are rice, whole Bengal gram, green grams and dry dates. The long term deficiency may include the thyroid failure that leads to hypothyroidism. The effect occurs as a result of iodine deficiency. It has been further noted that differing levels of the hypothyroidism may lead to goiter. In other countries, children who have difficulties in reading and spelling posses mild hypothyroidism. Consuming the right amount of micronutrients makes a person to be healthy, strong, productive, and sharp in thinking and dying at a late age.
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