Vitamins and age

Risks: Zinc absorption is prevented by fibre and a high intake of phytates (compounds present in cereals and pulses). Although deficiency is rare, low levels of zinc will hinder the healing process and negatively affect the immune system and your ability to fight off infections.

4. Vitamin B12
Why you need it: To help form healthy blood cells and nerve fibres.
Recommended amount: 1.5mcg per day for women aged 19-50 years.
How to get it: The richest sources of vitamin B12 are offal and meat, although eggs, fish, milk and fortified breakfast cereals also contain it. Almost no plant foods contain this vitamin. The recommended daily amount can be absorbed by eating 30g fortified breakfast cereal and drinking 250ml milk.

Risks: Because vitamin B12 isn't found in vegetables, vegans who do not eat meat, milk or eggs may develop a deficiency. People in this age group who lack a chemical (called 'intrinsic factor') that helps carry Vitamin B12 from the stomach to the blood can be deficient as well. A deficiency leads to nerve damage and to megaloblastic anaemia.

It is important to remember that most people can meet their vitamin and mineral requirements by including a wide variety of foods in their diet. People under severe stress, those who are pregnant or on medication, and infants and young children may all need vitamin supplements. If you are concerned you're not getting an adequate amount of vitamins and minerals, consult a qualified health professional.