12. Avoid artificial sweeteners as they contain saccharine or aspartmine. Both these substances have long-term detrimental effect on the body and are known to contribute to memory impairment. Some scientists even hint at the carcinogenic nature of these sweeteners. However this has not been proved so far. Dietary sources of nutrition Nutrient Good dietary sources Iron Meat and meat products, especially red meat and offal (such as liver and kidney); cereal products such as fortified breakfast cereals and bread; eggs; pulses such as baked beans and lentils; dried fruit, dark green vegetables. Calcium Milk and milk products such as cheese and yogurt; fish with edible bones (such as canned sardines, pilchards and salmon); bread; pulses; dried fruit, dark green vegetables; nuts and seeds. Thiamin All cereals, especially breakfast cereals and bread; potatoes. Smaller quantities are found in a wide range of foods including meat and meat products, milk and milk products, and vegetables. Riboflavin Milk and milk products such as cheese; fortified breakfast cereals. Smaller amounts are found in meat and meat products. Vitamin B 12 Found naturally only in foods of animal origin including meat, fish, milk and milk products, and eggs. Also present in fortified breakfast cereals. Folate Liver; green leafy vegetables, especially sprouts and spinach; green beans and peas; potatoes; fruit, especially oranges; fortified breakfast cereals and bread; yeast extract; milk and milk products. Vitamin C Fruit and vegetables, especially citrus fruits and fruit juices, blackcurrants, blackcurrant juice, berry fruits, kiwi fruit, tomatoes, green leafy vegetables, green peppers and new potatoes.
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