Page 1
11.1 IntroductIon
Food is our basic need. It nourishes our body and maintains
our health. It gives us energy that is required for every action
of ours including our participation in games and sports. The
various food items that we consume constitute our diet. Diet
may be defined as the total amount of different variety of food
items consumed by a person during a day.
A healthy diet should consist of simple, natural and/or
well-cooked foods which promote health and protect us from
diseases. It should keep our organ systems well functioning.
The diet that we consume is decided by our socio-cultural
norms, life style pattern and the type of activities we are engaged
in. There is a delicate relationship amongst what we eat, how
much we eat and what will happen to our health if we overeat
or do not eat properly. In the present chapter, we shall discuss
important dimensions of diet for healthy living, which include
nutrition, nutrients, food groups, balanced diet, special dietary
requirements, malnutrition and eating disorders.
11.2 d Ietary r equIrements of Human Body Our diet contains many food items which are obtained from
different sources. The food may be obtained from animal
or vegetable sources. We already know that food comprises
Diet for Healthy
Living
11
a ctIvIty 11.1
Recall yourself and also ask your friends about the food items consumed by you and
your friends yesterday. Based on the information, try to do the following.
• List the number servings of each of the following consumed by you and your
friends yesterday.
Fruits
Vegetables Pulses Breads/
chapatis/
rice
Milk/milk
products
Non-veg.
• Do you think the amount, variety and quality of food taken by you and your
friends is adequate to meet the nutritional requirements? Let us discuss about
a healthy diet.
Page 2
11.1 IntroductIon
Food is our basic need. It nourishes our body and maintains
our health. It gives us energy that is required for every action
of ours including our participation in games and sports. The
various food items that we consume constitute our diet. Diet
may be defined as the total amount of different variety of food
items consumed by a person during a day.
A healthy diet should consist of simple, natural and/or
well-cooked foods which promote health and protect us from
diseases. It should keep our organ systems well functioning.
The diet that we consume is decided by our socio-cultural
norms, life style pattern and the type of activities we are engaged
in. There is a delicate relationship amongst what we eat, how
much we eat and what will happen to our health if we overeat
or do not eat properly. In the present chapter, we shall discuss
important dimensions of diet for healthy living, which include
nutrition, nutrients, food groups, balanced diet, special dietary
requirements, malnutrition and eating disorders.
11.2 d Ietary r equIrements of Human Body Our diet contains many food items which are obtained from
different sources. The food may be obtained from animal
or vegetable sources. We already know that food comprises
Diet for Healthy
Living
11
a ctIvIty 11.1
Recall yourself and also ask your friends about the food items consumed by you and
your friends yesterday. Based on the information, try to do the following.
• List the number servings of each of the following consumed by you and your
friends yesterday.
Fruits
Vegetables Pulses Breads/
chapatis/
rice
Milk/milk
products
Non-veg.
• Do you think the amount, variety and quality of food taken by you and your
friends is adequate to meet the nutritional requirements? Let us discuss about
a healthy diet.
Health and Physical Education — Class IX
constituents like proteins, carbohydrates, fats and
supplementary substances such as minerals, vitamins
and water that are vital for life. These constituents
are known as nutrients. For proper functioning of our
body we need to consume body building foods (e.g.
milk, meat, poultry, fish, eggs, pulses, groundnuts);
energy giving foods (e.g. cereals, sugar, roots, fats and
oils); and protective foods (e.g. vegetables, fruits).
11.2.1 Nutrients
The food we consume breaks down to simpler
products before it is absorbed and utilised by the
body. These simpler substances are called nutrients.
Our body utilises nutrients for building and repairing,
obtaining energy and for protection from diseases.
What is nutrition? The term nutrition is related to
our food intake and dietary patterns and utilisation of
protein, carbohydrate, fat, vitamins and minerals to maintain
our health. Most of the natural food items contain more than
one nutrient. Let us understand various nutrients contained
in different food items.
11.2.1.1 Proteins
Proteins are called building blocks of our body. About 20
per cent of our body weight comes from proteins. Proteins
are essential for growth and repair of muscle and other body
tissues. Proteins are made of amino acids that contain the
elements carbon, hydrogen, oxygen and nitrogen. We obtain
proteins from animal as well as vegetable sources. Proteins of
animal origin are found in milk, eggs, cheese, fish and meat.
Proteins from these sources contain all the essential amino
acids (EAA) in adequate amounts. Vegetable proteins are found
Fig 11.1 : A Vegetarian Thali
a ctIvIty 11.2
Find out from
your parents/
grandparents, the
locally available
fruits and their
value to the health
of the body.
Fig 11.2 : Protein rich food items
Page 3
11.1 IntroductIon
Food is our basic need. It nourishes our body and maintains
our health. It gives us energy that is required for every action
of ours including our participation in games and sports. The
various food items that we consume constitute our diet. Diet
may be defined as the total amount of different variety of food
items consumed by a person during a day.
A healthy diet should consist of simple, natural and/or
well-cooked foods which promote health and protect us from
diseases. It should keep our organ systems well functioning.
The diet that we consume is decided by our socio-cultural
norms, life style pattern and the type of activities we are engaged
in. There is a delicate relationship amongst what we eat, how
much we eat and what will happen to our health if we overeat
or do not eat properly. In the present chapter, we shall discuss
important dimensions of diet for healthy living, which include
nutrition, nutrients, food groups, balanced diet, special dietary
requirements, malnutrition and eating disorders.
11.2 d Ietary r equIrements of Human Body Our diet contains many food items which are obtained from
different sources. The food may be obtained from animal
or vegetable sources. We already know that food comprises
Diet for Healthy
Living
11
a ctIvIty 11.1
Recall yourself and also ask your friends about the food items consumed by you and
your friends yesterday. Based on the information, try to do the following.
• List the number servings of each of the following consumed by you and your
friends yesterday.
Fruits
Vegetables Pulses Breads/
chapatis/
rice
Milk/milk
products
Non-veg.
• Do you think the amount, variety and quality of food taken by you and your
friends is adequate to meet the nutritional requirements? Let us discuss about
a healthy diet.
Health and Physical Education — Class IX
constituents like proteins, carbohydrates, fats and
supplementary substances such as minerals, vitamins
and water that are vital for life. These constituents
are known as nutrients. For proper functioning of our
body we need to consume body building foods (e.g.
milk, meat, poultry, fish, eggs, pulses, groundnuts);
energy giving foods (e.g. cereals, sugar, roots, fats and
oils); and protective foods (e.g. vegetables, fruits).
11.2.1 Nutrients
The food we consume breaks down to simpler
products before it is absorbed and utilised by the
body. These simpler substances are called nutrients.
Our body utilises nutrients for building and repairing,
obtaining energy and for protection from diseases.
What is nutrition? The term nutrition is related to
our food intake and dietary patterns and utilisation of
protein, carbohydrate, fat, vitamins and minerals to maintain
our health. Most of the natural food items contain more than
one nutrient. Let us understand various nutrients contained
in different food items.
11.2.1.1 Proteins
Proteins are called building blocks of our body. About 20
per cent of our body weight comes from proteins. Proteins
are essential for growth and repair of muscle and other body
tissues. Proteins are made of amino acids that contain the
elements carbon, hydrogen, oxygen and nitrogen. We obtain
proteins from animal as well as vegetable sources. Proteins of
animal origin are found in milk, eggs, cheese, fish and meat.
Proteins from these sources contain all the essential amino
acids (EAA) in adequate amounts. Vegetable proteins are found
Fig 11.1 : A Vegetarian Thali
a ctIvIty 11.2
Find out from
your parents/
grandparents, the
locally available
fruits and their
value to the health
of the body.
Fig 11.2 : Protein rich food items
Diet for Healthy Living
in pulses (legumes), cereals, beans, nuts, oilseeds, etc.
Those who take vegetarian food need to consume more
and a wide variety of these foods to meet their protein
needs.
11.2.1.2 Carbohydrates
Carbohydrates are the main source of energy
for our body. There are three major categories of
carbohydrates, viz. starch, sugar and cellulose. Our
body breaks down sugar and starch into glucose to
provide energy. Cellulose does not have any nutritive
value per se, but is a major contributor of dietary
fibres. Excess carbohydrates are converted into fat by
the liver and stored in the adipose tissues in our body.
Carbohydrates are of two types – simple and
complex. Simple carbohydrates are quick energy
foods, e.g. sugar. Sources of simple carbohydrates are
natural fruits, milk and milk products, and vegetables
including potatoes and carrots. Complex carbohydrates
are better sources of energy than sugar since these are
released slowly. Sources of complex carbohydrates are
breads, cereals (rice, wheat, bajra, corn, barley, ragi,
etc.). We should consume starch and natural sugar
and eat whole grains, rice, bread, cereals and fruits to
obtain adequate amount of carbohydrates. Fast food
items such as pizza, pasta, noodles, etc. are rich in
carbohydrates only and cannot replace a balanced
meal.
11.2.1.3 Fats
Fats and oils are concentrated sources of energy. Fats
are substances that our body stores for future use.
These are classified as simple lipids (e.g. triglycerides),
compound lipids (e.g. phospholipids), and derived
lipids (e.g. cholesterol). Fats may be obtained from animal
or vegetable sources. The major sources of animal fats are
ghee, butter, milk, cheese, eggs, fish and meat. The sources of
vegetable oils are groundnut, mustard, sesame, coconut, etc.
Excess carbohydrates are converted into fats. Fast food items
like pizza, samosas, burgers are rich sources of fat. Therefore,
children who consume only fast food items tend to become
obese.
11.2.1.4 Vitamins
Vitamins are organic substances that we require in adequate
quantities for good health. Our body, however, cannot
synthesise them. Therefore, we need to consume their natural
sources such as fruits and vegetables. Vitamins are divided
Fig 11.3 : Carbohydrates and Vitamins
Page 4
11.1 IntroductIon
Food is our basic need. It nourishes our body and maintains
our health. It gives us energy that is required for every action
of ours including our participation in games and sports. The
various food items that we consume constitute our diet. Diet
may be defined as the total amount of different variety of food
items consumed by a person during a day.
A healthy diet should consist of simple, natural and/or
well-cooked foods which promote health and protect us from
diseases. It should keep our organ systems well functioning.
The diet that we consume is decided by our socio-cultural
norms, life style pattern and the type of activities we are engaged
in. There is a delicate relationship amongst what we eat, how
much we eat and what will happen to our health if we overeat
or do not eat properly. In the present chapter, we shall discuss
important dimensions of diet for healthy living, which include
nutrition, nutrients, food groups, balanced diet, special dietary
requirements, malnutrition and eating disorders.
11.2 d Ietary r equIrements of Human Body Our diet contains many food items which are obtained from
different sources. The food may be obtained from animal
or vegetable sources. We already know that food comprises
Diet for Healthy
Living
11
a ctIvIty 11.1
Recall yourself and also ask your friends about the food items consumed by you and
your friends yesterday. Based on the information, try to do the following.
• List the number servings of each of the following consumed by you and your
friends yesterday.
Fruits
Vegetables Pulses Breads/
chapatis/
rice
Milk/milk
products
Non-veg.
• Do you think the amount, variety and quality of food taken by you and your
friends is adequate to meet the nutritional requirements? Let us discuss about
a healthy diet.
Health and Physical Education — Class IX
constituents like proteins, carbohydrates, fats and
supplementary substances such as minerals, vitamins
and water that are vital for life. These constituents
are known as nutrients. For proper functioning of our
body we need to consume body building foods (e.g.
milk, meat, poultry, fish, eggs, pulses, groundnuts);
energy giving foods (e.g. cereals, sugar, roots, fats and
oils); and protective foods (e.g. vegetables, fruits).
11.2.1 Nutrients
The food we consume breaks down to simpler
products before it is absorbed and utilised by the
body. These simpler substances are called nutrients.
Our body utilises nutrients for building and repairing,
obtaining energy and for protection from diseases.
What is nutrition? The term nutrition is related to
our food intake and dietary patterns and utilisation of
protein, carbohydrate, fat, vitamins and minerals to maintain
our health. Most of the natural food items contain more than
one nutrient. Let us understand various nutrients contained
in different food items.
11.2.1.1 Proteins
Proteins are called building blocks of our body. About 20
per cent of our body weight comes from proteins. Proteins
are essential for growth and repair of muscle and other body
tissues. Proteins are made of amino acids that contain the
elements carbon, hydrogen, oxygen and nitrogen. We obtain
proteins from animal as well as vegetable sources. Proteins of
animal origin are found in milk, eggs, cheese, fish and meat.
Proteins from these sources contain all the essential amino
acids (EAA) in adequate amounts. Vegetable proteins are found
Fig 11.1 : A Vegetarian Thali
a ctIvIty 11.2
Find out from
your parents/
grandparents, the
locally available
fruits and their
value to the health
of the body.
Fig 11.2 : Protein rich food items
Diet for Healthy Living
in pulses (legumes), cereals, beans, nuts, oilseeds, etc.
Those who take vegetarian food need to consume more
and a wide variety of these foods to meet their protein
needs.
11.2.1.2 Carbohydrates
Carbohydrates are the main source of energy
for our body. There are three major categories of
carbohydrates, viz. starch, sugar and cellulose. Our
body breaks down sugar and starch into glucose to
provide energy. Cellulose does not have any nutritive
value per se, but is a major contributor of dietary
fibres. Excess carbohydrates are converted into fat by
the liver and stored in the adipose tissues in our body.
Carbohydrates are of two types – simple and
complex. Simple carbohydrates are quick energy
foods, e.g. sugar. Sources of simple carbohydrates are
natural fruits, milk and milk products, and vegetables
including potatoes and carrots. Complex carbohydrates
are better sources of energy than sugar since these are
released slowly. Sources of complex carbohydrates are
breads, cereals (rice, wheat, bajra, corn, barley, ragi,
etc.). We should consume starch and natural sugar
and eat whole grains, rice, bread, cereals and fruits to
obtain adequate amount of carbohydrates. Fast food
items such as pizza, pasta, noodles, etc. are rich in
carbohydrates only and cannot replace a balanced
meal.
11.2.1.3 Fats
Fats and oils are concentrated sources of energy. Fats
are substances that our body stores for future use.
These are classified as simple lipids (e.g. triglycerides),
compound lipids (e.g. phospholipids), and derived
lipids (e.g. cholesterol). Fats may be obtained from animal
or vegetable sources. The major sources of animal fats are
ghee, butter, milk, cheese, eggs, fish and meat. The sources of
vegetable oils are groundnut, mustard, sesame, coconut, etc.
Excess carbohydrates are converted into fats. Fast food items
like pizza, samosas, burgers are rich sources of fat. Therefore,
children who consume only fast food items tend to become
obese.
11.2.1.4 Vitamins
Vitamins are organic substances that we require in adequate
quantities for good health. Our body, however, cannot
synthesise them. Therefore, we need to consume their natural
sources such as fruits and vegetables. Vitamins are divided
Fig 11.3 : Carbohydrates and Vitamins
Health and Physical Education — Class IX
into two groups–fat soluble vitamins (Vitamins A, D, E, and K)
and water soluble vitamins (Vitamins of B group and Vitamin
C). Each vitamin has a specific function and its deficiency
leads to a particular deficiency disease.
11.2.1.5 Minerals
Minerals are the nutrients that are very essential for proper
growth and functioning of our body and are required in small
amounts. Calcium, Chlorine, Copper, Fluoride, Iodine, Iron,
Magnesium, Manganese, Phosphorus, Potassium, Sodium
and Zinc are essential mineral nutrients. Some of them are
explained below.
Table 11.1 : Vitamins — Sources, Need and Deficiency Disease
Name of
Vitamin
Sources Need Deficiency
Diseases
Fat soluble Vitamins
Vitamin A Milk, butter, egg,
carrots, cod liver
oil, tomatoes,
pumpkin, green
leafy vegetables
Normal
growth and
to keep eyes
and skin
healthy
Night
blindness,
Irregular
growth of
teeth
Vitamin D Cheese, butter,
milk, green
vegetables, fish
liver oil, sunlight
Formation of
strong bones
and teeth
Rickets
Vitamin E vegetable oils,
spinach, lettuce,
turnip leaves,
butter, milk, whole
grains, nuts, seeds,
leafy vegetables
Protection
of cell
membrane,
formation
of red blood
cells (RBC)
Not yet
confirmed
Vitamin K Cabbage,
cauliflower,
spinach and
other green leafy
vegetables, cereals,
soyabeans
Clotting of
blood
Excessive
bleeding
from
wounds
Water soluble Vitamins
Vitamin B1
(Thiamin)
Seafood, milk,
meat, peas, cereals,
green vegetables
Growth and
development,
releasing
energy from
carbohydrates
Beri beri
Page 5
11.1 IntroductIon
Food is our basic need. It nourishes our body and maintains
our health. It gives us energy that is required for every action
of ours including our participation in games and sports. The
various food items that we consume constitute our diet. Diet
may be defined as the total amount of different variety of food
items consumed by a person during a day.
A healthy diet should consist of simple, natural and/or
well-cooked foods which promote health and protect us from
diseases. It should keep our organ systems well functioning.
The diet that we consume is decided by our socio-cultural
norms, life style pattern and the type of activities we are engaged
in. There is a delicate relationship amongst what we eat, how
much we eat and what will happen to our health if we overeat
or do not eat properly. In the present chapter, we shall discuss
important dimensions of diet for healthy living, which include
nutrition, nutrients, food groups, balanced diet, special dietary
requirements, malnutrition and eating disorders.
11.2 d Ietary r equIrements of Human Body Our diet contains many food items which are obtained from
different sources. The food may be obtained from animal
or vegetable sources. We already know that food comprises
Diet for Healthy
Living
11
a ctIvIty 11.1
Recall yourself and also ask your friends about the food items consumed by you and
your friends yesterday. Based on the information, try to do the following.
• List the number servings of each of the following consumed by you and your
friends yesterday.
Fruits
Vegetables Pulses Breads/
chapatis/
rice
Milk/milk
products
Non-veg.
• Do you think the amount, variety and quality of food taken by you and your
friends is adequate to meet the nutritional requirements? Let us discuss about
a healthy diet.
Health and Physical Education — Class IX
constituents like proteins, carbohydrates, fats and
supplementary substances such as minerals, vitamins
and water that are vital for life. These constituents
are known as nutrients. For proper functioning of our
body we need to consume body building foods (e.g.
milk, meat, poultry, fish, eggs, pulses, groundnuts);
energy giving foods (e.g. cereals, sugar, roots, fats and
oils); and protective foods (e.g. vegetables, fruits).
11.2.1 Nutrients
The food we consume breaks down to simpler
products before it is absorbed and utilised by the
body. These simpler substances are called nutrients.
Our body utilises nutrients for building and repairing,
obtaining energy and for protection from diseases.
What is nutrition? The term nutrition is related to
our food intake and dietary patterns and utilisation of
protein, carbohydrate, fat, vitamins and minerals to maintain
our health. Most of the natural food items contain more than
one nutrient. Let us understand various nutrients contained
in different food items.
11.2.1.1 Proteins
Proteins are called building blocks of our body. About 20
per cent of our body weight comes from proteins. Proteins
are essential for growth and repair of muscle and other body
tissues. Proteins are made of amino acids that contain the
elements carbon, hydrogen, oxygen and nitrogen. We obtain
proteins from animal as well as vegetable sources. Proteins of
animal origin are found in milk, eggs, cheese, fish and meat.
Proteins from these sources contain all the essential amino
acids (EAA) in adequate amounts. Vegetable proteins are found
Fig 11.1 : A Vegetarian Thali
a ctIvIty 11.2
Find out from
your parents/
grandparents, the
locally available
fruits and their
value to the health
of the body.
Fig 11.2 : Protein rich food items
Diet for Healthy Living
in pulses (legumes), cereals, beans, nuts, oilseeds, etc.
Those who take vegetarian food need to consume more
and a wide variety of these foods to meet their protein
needs.
11.2.1.2 Carbohydrates
Carbohydrates are the main source of energy
for our body. There are three major categories of
carbohydrates, viz. starch, sugar and cellulose. Our
body breaks down sugar and starch into glucose to
provide energy. Cellulose does not have any nutritive
value per se, but is a major contributor of dietary
fibres. Excess carbohydrates are converted into fat by
the liver and stored in the adipose tissues in our body.
Carbohydrates are of two types – simple and
complex. Simple carbohydrates are quick energy
foods, e.g. sugar. Sources of simple carbohydrates are
natural fruits, milk and milk products, and vegetables
including potatoes and carrots. Complex carbohydrates
are better sources of energy than sugar since these are
released slowly. Sources of complex carbohydrates are
breads, cereals (rice, wheat, bajra, corn, barley, ragi,
etc.). We should consume starch and natural sugar
and eat whole grains, rice, bread, cereals and fruits to
obtain adequate amount of carbohydrates. Fast food
items such as pizza, pasta, noodles, etc. are rich in
carbohydrates only and cannot replace a balanced
meal.
11.2.1.3 Fats
Fats and oils are concentrated sources of energy. Fats
are substances that our body stores for future use.
These are classified as simple lipids (e.g. triglycerides),
compound lipids (e.g. phospholipids), and derived
lipids (e.g. cholesterol). Fats may be obtained from animal
or vegetable sources. The major sources of animal fats are
ghee, butter, milk, cheese, eggs, fish and meat. The sources of
vegetable oils are groundnut, mustard, sesame, coconut, etc.
Excess carbohydrates are converted into fats. Fast food items
like pizza, samosas, burgers are rich sources of fat. Therefore,
children who consume only fast food items tend to become
obese.
11.2.1.4 Vitamins
Vitamins are organic substances that we require in adequate
quantities for good health. Our body, however, cannot
synthesise them. Therefore, we need to consume their natural
sources such as fruits and vegetables. Vitamins are divided
Fig 11.3 : Carbohydrates and Vitamins
Health and Physical Education — Class IX
into two groups–fat soluble vitamins (Vitamins A, D, E, and K)
and water soluble vitamins (Vitamins of B group and Vitamin
C). Each vitamin has a specific function and its deficiency
leads to a particular deficiency disease.
11.2.1.5 Minerals
Minerals are the nutrients that are very essential for proper
growth and functioning of our body and are required in small
amounts. Calcium, Chlorine, Copper, Fluoride, Iodine, Iron,
Magnesium, Manganese, Phosphorus, Potassium, Sodium
and Zinc are essential mineral nutrients. Some of them are
explained below.
Table 11.1 : Vitamins — Sources, Need and Deficiency Disease
Name of
Vitamin
Sources Need Deficiency
Diseases
Fat soluble Vitamins
Vitamin A Milk, butter, egg,
carrots, cod liver
oil, tomatoes,
pumpkin, green
leafy vegetables
Normal
growth and
to keep eyes
and skin
healthy
Night
blindness,
Irregular
growth of
teeth
Vitamin D Cheese, butter,
milk, green
vegetables, fish
liver oil, sunlight
Formation of
strong bones
and teeth
Rickets
Vitamin E vegetable oils,
spinach, lettuce,
turnip leaves,
butter, milk, whole
grains, nuts, seeds,
leafy vegetables
Protection
of cell
membrane,
formation
of red blood
cells (RBC)
Not yet
confirmed
Vitamin K Cabbage,
cauliflower,
spinach and
other green leafy
vegetables, cereals,
soyabeans
Clotting of
blood
Excessive
bleeding
from
wounds
Water soluble Vitamins
Vitamin B1
(Thiamin)
Seafood, milk,
meat, peas, cereals,
green vegetables
Growth and
development,
releasing
energy from
carbohydrates
Beri beri
Diet for Healthy Living
Vitamin B2
(Riboflavin)
Yeast, egg, meat,
peas
Body growth
and red cell
production,
releasing
energy from
carbohydrates
Skin
diseases,
retarded
growth
Vitamin B3
(Niacin)
Whole cereals,
tomatoes, potatoes,
meat and fish
Healthy skin,
digestion
and nervous
system
Pellagra
(affects
skin,
alimentary
canal and
nervous
system)
Vitamin
B12
Liver, milk, eggs,
fish
Forming RBC Anaemia
Vitamin C Indian gooseberry
(amla), lemons,
lime, pineapple,
oranges,
watermelon, green
peppers, tomatoes,
cabbage, turnip,
carrots, green
mint, guava
Maintenance
of ligaments,
tendons,
other
supportive
tissues and
blood vessels
Scurvy
(gums
swell and
bleed)
11.2.1.6 Water
Water is a nutrient and it makes up almost 70 per cent of
our body weight. We need water to break down complex food
molecules, and transport food, chemicals and gases throughout
the body. It acts as the medium for biochemical reactions and
is also required to eliminate the wastes as urine and sweat. We
should take 8 – 10 glasses of potable water per day. Inadequate
water intake leads to dehydration. Therefore, intake of water
in proper proportion is important. We should never substitute
water with coffee, tea or soft drinks.
Table 11.2 : Important Minerals — Sources and Functions
Name of
Mineral
Sources Need
Iron Meat, fish, liver,
eggs, green
vegetables, turnip,
germinating wheat
grains and yeast
Formation of haemoglobin
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