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Nutrition: A-Z of Vitamins and Minerals

People have varying views as to what a healthy diet consists of. However, what is right for you and what you will enjoy is another matter. Healthy diets can become short term fads, finding a diet that you can depend on and you know is healthy is far more useful.
 
A-Z of Vitamins and Minerals
 
Calcium
Needed for healthy bones and teeth.
 
Where it's found dairy products, bread, green vegetables, pulses, dried fruit, nuts and seeds, soft bones of tinned fish such as salmon and sardines, mineral and tap water.
 
Folates*
Needed for blood cell formation, reducing the risk of heart disease, ensuring the healthy development of your baby.
 
Where it's found liver, fruits and green leafy vegetables, marmite.
*folic acid is the form found in supplements and fortified breakfast cereals.
 
Lodine
Needed for healthy thyroid gland function (which controls your body's metabolism)
Where it's found fish, milk and dairy products.
 
Iron
Needed for haemoglobin - the red blood cell substance that carries oxygen around the body. Low iron stores can lead to anaemia.
 
Where it's found red meat, oily fish, dried fruits like apricots, dark freen vegetables and beans. Drinking a glass of orange juice, which is rich in vitamin C, will improve obsorption of iron from these foods.
 
Magnesium
Needed for healthy growth and development
Where it's found cereals, green vegetables, bananas, nuts and seeds.
 
Selenium
Needed for helping to protect the body against the damaging effects of free radicals, which can cause celles to become cancerous.
 
Where it's found cereals, Brazil nuts, shellfish.
 
Vitamin A
Needed for growth and development, healthy skin and vision.
 
Where it's found liver, whole milk, cheese, butter, carrots, dark green leafy vegetables and orange-coloured fruits.
 
Vitamins B1, B2, B3, B6, B12
Needed for Keeping energy levels up, a healthy brain and nerve function, health growth and development.
 
Where it's found meat, eggs, dairy products and fortified or wholegrain breakfast cereals and bread. Vitamin B12 is derived exclusivly from animal sources, so vegans will need to take a supplement.
 
Vitamin C
Needed for wound healing and a strong immune system.
 
Where it's found fruit (especially berries and citrus fruits), green vegetables, peppers and potatoes. Orange juice is one of the easiest ways to improve your intake of vitamin C which helps the body to obsorb iron from plant sources.
 
Vitimin D
Needed for healthy bones and teeth. Exposure to sunlight is the best source of vitamin D as few foods contains significant amounts.
 
Where it's found margarines and spreads, oily fish, meat, egg yolk.
 
Vitamin E
Needed for protecting the body from the damaging effects of free radicals, which can cause cells to become cancerous.
 
Where it's found polyunsaturated fats, vegetable oils, almonds and green leafy vegetables.
 
Zinc
Needed for wound healing.
 
Where it's found meat, seafood, nuts and seeds.
 
 

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