Your A-Z of essential vitamins and minerals
Vitamin A
It might sound like one nutrient, but Vitamin A is actually the term for a group of nutrients, some of them derived from animal products (retinoids) and some from plants (carotenoids). They offer a wide range of benefits and are particularly important for good vision. Retinoids also play a role in supporting the working of the immune system, promoting bone development, growth and reproduction, and creating sperm and red blood cells.
Retinol, which is a retinoid found in liver, is a valuable form of vitamin A, but should be avoided in pregnancy. Retinoids are found in cheese, shrimps, salmon, halibut, cows’ and goats’ milk. Carotenoids are anti-oxidants and anti-inflammatories, and are very important for the proper functioning of the immune system and in female reproduction. They’re found in sweet potatoes, carrots, greens, squash, peppers, tomatoes, leeks, watermelon and many other highly-coloured fruits and vegetables.
Vitamin B1 (thiamin)
Helps the body convert food to energy more efficiently and coordinates the nerves and muscles. It’s also good for your heart, and is found in wholegrains, flaxseeds, spinach, tuna, beans, lentils, asparagus and some fortified cereals (check the packaging).
Vitamin B2 (riboflavin)
This is important for cell protection and healthy function of the nervous system, skin and eyes, and to help the body to maintain its supply of the other B vitamins. Venison is very rich in B2, which is also found in soybeans, yogurt, milk, almonds, mushrooms, spinach, fortified breakfast cereals and eggs.
Vitamin B3 (niacin)
Important for blood-glucose control and lowering cholesterol levels, as well as helping the body to produce energy from the diet and keeping the nervous and digestive systems healthy. It’s found in salmon, sardines, chicken, tuna, turkey, venison, lamb, spelt, breakfast cereals, wholemeal bread, grass-fed beef and milk.
Vitamin B5 (pantothenic acid)
This helps the body cope with stress by supporting the adrenal glands, as well as helping the body convert carbohydrates and fats into energy. It’s found in peas, beans, lentils, nuts, tomatoes, eggs, wholegrains, bananas, avocados, yoghurt, shiitake mushrooms, cauliflower, porridge and sweet potatoes.
Vitamin B6
Supports the nervous system and helps sugars and starches to break down during digestion. It also helps with the formation of haemoglobin, which carries oxygen around the body in the blood. It’s found in tuna, pork, poultry, venison, cod, and halibut, as well as bananas, milk, potatoes, sunflower seeds, soya beans, peanuts, mangoes and wheatgerm.
Vitamin C
Crucial for the healthy running of the immune system and for the body’s absorption of iron as well as for the maintenance of healthy connective tissue and the ability of the body to heal. It also promotes healthy skin, teeth and bones. It’s found in greatest concentration in kiwis and citrus fruits, but also in peppers, potatoes, strawberries, broccoli, pineapple and a whole host of other highly-coloured fruit and vegetables.
Calcium
Important for health bone structure and for balancing the body’s metabolism as well as helping the blood to clot and regulating the heartbeat and the contractions of other muscles. It’s found in milk, cheese and other dairy products as well as green, leafy vegetables, fruits, soya beans, tofu, sardines and other canned fish with bones.
Vitamin D
Promotes a whole range of healthy body functions including bone health by regulating levels of phosphate and calcium in the body. We can’t get enough vitamin D from dietary sources, and the body doesn’t store it. The best source is sunlight, so it’s important to get outside (even on cloudy days because the sun’s rays still filter through) every day. Dietary sources include dairy foods, eggs, fortified breakfast cereals and oily fish.
Vitamin E
Protects the skin from UV rays and helps prevent cell. It’s found in nuts, seeds, olive oil, wheatgerm, butter and margarine, spinach, avocados and asparagus.
Flavonoids
These boost the power of vitamin C in the body and act as anti-inflammatories. In combination they’re thought to offer protection against some serious diseases.They’re found in lots of different foods, but most especially in berries, other fruits, dried beans and grains.
Folic acid
Folic acid promotes the complete development of red blood cells. It’s also crucial for the healthy development of an unborn baby during the first 12 weeks of pregnancy; it's recommended that pregnant women and those planning a pregnancy take a 400µg supplement until the end of the 12th week of gestation. Dietary sources include fortified breakfast cereals, dark, leafy greens, pulses and liver (which should be avoided in pregnancy because of the high levels of the animal form of vitamin A, retinol, it contains).
Iodine
Supports the function of the thyroid gland which keeps cells and the metabolic rate healthy. Found in shellfish, sea fish and grass-fed cows’ milk.
Iron
Crucial for the healthy production of haemoglobin, which carries oxygen around the body in the blood. Found in red meat, especially liver, dark leafy greens , beans, nuts, dried fruit, soybean flour, tofu, wholegrains and some fortified breads and cereals (check the packaging).
Vitamin C taken at the same time as eating iron-rich foods helps the body to absorb the iron more efficiently, so it’s a good idea to have a glass of orange juice at the same time.
Vitamin K
Important for allowing the blood to clot effectively. It’s found in leafy greens, cereals and vegetable oils.
Magnesium
Important for bone health, good circulation and muscle relaxation. It can be found in nuts, seeds, soybeans, baked beans, pulses, dark, leafy greens, breakfast cereals, fish, meat, wholemeal bread, milk and dried apricots.
Omega-3 fatty acids
These boost your heart health and reduce triglycerides (harmful fats) in the blood, lowering cholesterol levels. They’re found in oily fish such as tuna, mackerel, sardines and salmon as well as other fish including mussels, cod, swordfish and shark. Flaxseeds and walnuts are other good sources.
Potassium
Important for muscle and nerve function, for maintaining the chemical balance in the body, regulating body fluids and for helping to regulate blood pressure. It can be found in sweet potatoes, Swiss chard, kidney beans, bread, shellfish, nuts, seeds, raw fruit and vegetables, dried herbs, jacket potatoes, yeast extract, clams, whelks and dark chocolate.
Selenium
Helps guard against the damaging effects of free radicals, which can cause cancer, and promotes the healthy growth of tissues and cells as well as boosting the immune system . It’s found in Brazil nuts, chicken, oily fish and eggs.
Zinc
Promotes a healthy immune system, helps make new cells and enzymes, encourages the digestive system to break down foods and aids healing. It can be found in shellfish, red meat, turkey, seeds, milk, bread and cereals.
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