Nutrients



Vitamins

Fat-soluble vitamins

Vitamin A/beta-carotene
This is needed for healthy growth of many body tissues including skin; it protects against infections and is a powerful antioxidant, so helps prevent diseases such as heart disease
and cancers. Best sources are cantaloupe melon, pumpkin, squash, carrots, peaches, apricots, red and orange peppers, tomatoes, liver, egg yolk, dairy produce, mackerel
and herrings.

Vitamin D
This is needed for building and maintaining strong, healthy bones and teeth; Vitamin D is mainly manufactured by the skin when it’s exposed to sunlight, but the following foods are also good sources: sardines, herrings, salmon, tuna, full fat dairy produce and eggs and margarines, which are fortified by law.

Vitamin E
This vitamin is a powerful antioxidant that is especially important for the health of the heart, blood, skin and immune system. It's found in all vegetable oils, avocados, broccoli, almonds, sunflower seeds, eggs, soya and whole grains, which includes oatmeal, rye and brown rice.

Vitamin K
It is essential for helping blood to clot properly. Babies are given an injection of Vitamin K straight after birth but you need to top the supplies up as they grow and as an adult.
Vitamin K can be found in bio yoghurt, egg yolks, fish oils, dairy produce and green leafy vegetables, you can also manufacture quite a lot of vitamin K in your gut – the good
bacteria produce it.

Water-soluble vitamins

Vitamin B1
This vitamin is needed for energy production through the metabolism (breakdown) of carbohydrate. It is also needed for the function of the nervous system and heart. Found in wholegrain foods, such as good cereals and bread, oats, rye, millet, quinoa, legumes, pork and liver.

Vitamin B2
Like vitamin B1 this is needed for energy production from the metabolism of carbohydrates, but also of fats and proteins. It is also needed for the normal structure and function of membranes and skin. Best sources are bio yoghurt, fish, liver, milk, cottage cheese and green leafy vegetables like spinach.

Niacin
This is needed for the release of energy from food and the structure of skin and membranes and for nervous system function. It is found in most foods, but meat is the major source.

Pantothenic acid
This is needed for conversion of fats and carbohydrates into energy and also for supporting the adrenal glands, which regulate the stress response in the body. We find it in wholegrains, rye, barley, millet, nuts, chicken, egg yolks, liver and green leafy vegetables.

Vitamin B6
We need vitamin B6 for protein metabolism. It is also involved in iron metabolism and transport. Found in poultry such as chicken and turkey, lean red meat, egg yolks, oily fish, dairy produce, cabbage, leeks and wheat germ.

Vitamin B12
This vitamin is needed for cell division (growth) and normal blood formation and function. It's found in red meats such as beef, liver and pork, shellfish and other fish, eggs and dairy produce; for strict vegetarians and vegans, you can also find B12 in seaweed and spirulina.

Folate
This is perhaps most famous for its role in preventing neural defects during pregnancy, but it's also good for the growth of body tissues and the formation of blood cells. Best sources are the good old dark green leafy vegetables like kale, spinach, egg yolks, carrots, apricots, pumpkins and squashes, melons (particularly the cantaloupe variety), whole-wheat and rye, liver, Marmite and orange juice.

Biotin
We need biotin for strong hair and nails, skin and energy production.
Found in brewer's yeast, brown rice, nuts(as nut or nut oils/ butters etc) egg yolks and fruits.

Vitamin C
Vitamin C is needed for a strong immune system, a healthy heart, good skin, preventing diseases like heart disease and cancer in later life, and helping bumps, scratches and cuts to heal properly. Best sources are kiwi fruits, blueberries (in fact, all berries), pomegranate juice, citrus fruits, potatoes, pumpkins and squashes, sweet peppers, green leafy vegetables, cabbage, broccoli, cauliflower and spinach.