| Micro nutrient |
Function in the body |
Sources |
Impact of deficiency |
| Vitamin A |
Essential for eyesight, growth and to fight illness
|
Carrots, yellow and dark green leafy vegetables, pumpkin,
apricots, melon, liver, egg yolk, fish, whole milk, butter,
cheese and fortified bread and maize meal
|
Night blindness, partial or total blindness, skin sores,
loss of appetite, higher risk of illnesses including
measles and diarrhea |
| Thiamine (Vitamin B1) |
Healthy blood and helps digestion
|
Bread, cereals, pork and fortified bread and maize
meal |
Extreme, tiredness, irritability, constipation, loss
of appetite |
| Riboflavin (Vitamin B2) |
Healthy blood, fighting illness and growth
|
Nuts, dairy products, fish, legumes (beans, lentils),
whole grains, green leafy vegetables and fortified bread
and maize meal
|
Eye problems, skin sores, inflammation of the mouth
and tongue, hair loss and slow growth |
| Niacin |
Essential for the metabolism of carbohydrates, fatty
acids and amino acids and for respiration within cells
|
Meats, poultry, fish, peanuts, brewer's yeast and fortified
bread and maize meal |
Muscular weakness, indigestion, skin sores and diarrhea |
| Folic acid |
Needed for the formation of DNA and RNA, the bodys
building blocks and plays an important role in forming
and developing white and red blood cells |
Dark green leafy vegetables, liver, kidney, whole grain
cereals, nuts, legumes and fortified bread and maize
meal. |
Anaemia, babies born with spinal problems |
| Pyridoxine (Vitamin B6) |
Healthy blood, helps the body to use proteins as building
blocks and to maintain a healthy nervous system
|
Fortified cereal, dried beans, peanut butter, meat,
chicken, liver, potatoes, liver, mild and fortified bread
and maize meal |
Depression, nausea, skin problems, irritability, heart
disease, problems with concentration |
| Iron |
Helps fighting illness and help brain development and
function, and help in carrying oxygen from the lungs
to the tissues> |
Fortified cereal, dried beans, meat, chicken, liver,
kidney, egg yolks, seafood and fortified bread and maize
meal |
Anaemia, tiredness, reduced concentration, irritability |
| Zinc |
Maintains a healthy immune system, reduces the risk
of skin problems (acne, boils) |
Meat, fish, poultry, milk products, whole grain cereals,
dried beans and fortified bread and maize meal |
Slow growth, delayed wound healing, loss of taste and
appetite, hair loss, immune deficiencies |
This will obviously depend on the amount of bread eaten
every day. Based on a daily consumption of 150 grams (between
4 and 5 slices), however, the percentage of the recommended
dietary allowance (RDA) that will be supplied by bread is
as follows:
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